Recipe Corner
by Tiana Celesia, R.D.
A Heart-Smart Meal for Valentine's Day
What could be more romantic than visions of
the canals of Venice, the piazzas of Florence or the coast of Sicily?
Let the aromas of olive oil, tomatoes and especially garlic, take
you there as you share this meal with your sweetheart.
The Mediterranean diet has received much press over the past few
years for being good for your heart. A look at the Mediterranean
food pyramid shows us that the traditional diet in this part of
the world is based on whole grains, fruits, vegetables and legumes,
with olive oil as a major source of dietary fat instead of animal
fats.
A heart-smart diet is one that is low in fat, especially saturated
and animal fat, and high in fiber and other plant-based substances
such as antioxidants. Considering that heart disease remains the
number one killer in America, it makes good sense to look closely
at your plate. Be good to your sweetheart while being good to both
of your hearts!
Roasted Garlic
There is evidence that garlic is good for the
heart; just make sure you both have some of this appetizer! I have
managed to cut the baking time down by microwaving the garlic first.
It is not necessary to have a special baking dish.
Whole heads of garlic
(one per person, if you dare)
Olive oil (extra virgin for best flavor)
Rosemary
Salt
Peel outer layers of garlic, leaving enough
so that cloves stay together. Chop off tips of garlic cloves, about
1/4 inch. Place heads of garlic in a deep baking dish and generously
pour olive oil over the tops to coat. Sprinkle with rosemary and
salt, to taste. Cover and microwave on high 7-10 minutes. Remove
and place uncovered on top rack of preheated 350 degree oven. Bake
about 15 minutes, or until soft and slightly browned. Baste garlic
with olive oil as necessary so it doesn't dry out. Squeeze the soft
garlic out of the cloves onto slices of toasted Italian bread.
Sole In Ratatouille
(serves 6)
1/2 cup thinly sliced onion
1 clove garlic, crushed
2 Tbsp. olive oil
1 can (15 oz) whole peeled tomatoes, with juice
2 cups (1/2 lb) peeled cubed eggplant
1 1/2 cups sliced fresh mushrooms
1 cup coarsely chopped green pepper
1 cup water
1 can (6 oz) tomato paste
1/3 cup finely chopped fresh parsley
1 Tbsp. finely chopped fresh basil
1/2 tsp. salt
1/4 tsp. pepper
1 1/2 lbs fillet of sole
1 1/2 cups (3 medium) sliced zucchini or yellow
squash
Saute onion and garlic
in oil in large skillet. Cut up tomatoes; add tomatoes and juice,
eggplant, mushrooms, green pepper, water, tomato paste, parsley,
basil, salt and pepper. Cover and simmer 10 minutes, stirring occasionally.
Roll up sole fillets; place in skillet, pushing down into tomato
mixture. Cover; simmer 20 minutes. Add zucchini to skillet. Simmer
10-15 minutes or until sole and zucchini are cooked. Serve with
cooked pasta, if desired.
Nutrition per
serving: 300 calories, 38 gm carbohydrate, 24 gm protein, 7 gm fat,
0 cholesterol, 500 mg sodium.
Mocha-Almond Biscotti
(makes about 4 dozen)
from Eating Well, November/December 1992
1/2 cup whole unblanched almonds
2 cups all-purpose flour
1 cup sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
2 large eggs
2 large egg whites
1 tsp. vanilla extract
1 Tbsp. unsweetened cocoa powder
2 tsp. instant coffee powder
1 oz unsweetened chocolate, melted
1/2 tsp. pure almond extract
Preheat oven to 325
degrees F. Spread almonds on a baking sheet and bake for 12-14 minutes,
or until lightly toasted. Set aside. Stir together flour, sugar,
baking powder, baking soda and salt. Whisk together eggs, egg whites
and vanilla, and add to the dry ingredients; mix just until smooth.
In a small bowl, combine cocoa, instant coffee and 4 tsp. water.
Divide the dough in half. To one half, add the cocoa mixture and
melted chocolate. Mix just until incorporated. To the other half,
stir in almond extract and almonds. Place half of the almond dough
on a well-floured work surface. Pat into a 4-by-8-inch rectangle.
Top with half of the chocolate dough. Roll up into a cylinder; roll
the cylinder back and forth to form a 14-inch log, 1-1/2 inches
thick. Repeat with the remaining doughs. Place the logs on a prepared
baking sheet. Bake for 20-25 minutes, or until firm to the touch.
Transfer the logs to a rack to cool. Reduce the oven temperature
to 300 degrees F. Cut the logs diagonally into 1/2-inch thick slices.
Stand the slices upright on the baking sheet and bake for 40 minutes.
Let cool before storing.
Nutrition per biscotto: 48 calories, 1 gm
protein, 1 gm fat, 8 gm carbohydrate, 32 mg sodium, 9 mg cholesterol.
Tiana Celesia is a registered dietician
who consults with various organizations and individuals.
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