Roasted Asparagus and Mushroom with Rosemary
(serves 4)
- 1 pound trimmed fresh asparagus
- 8 ounces whole mushrooms, cleaned
and trimmed
- 2 teaspoons olive oil or acceptable
vegetable oil
- 1/2 teaspoon chopped fresh
rosemary or 1/4 teaspoon dried
rosemary, crushed
- Freshly ground black pepper
- Garlic powder (optional)
Preheat oven to 500º F.
Place asparagus spears and
mushrooms in a large plastic bag
with a tight-fitting seal. Drizzle oil
over asparagus mixture in bag. Add
rosemary. Seal bag tightly and shake
gently until asparagus and
mushrooms are coated lightly with
oil.
Arrange asparagus and mushrooms
in a single layer on a large baking
sheet. Season with pepper and, if
desired, garlic powder.
Bake about 10 minutes, or until asparagus is tender-crisp.
Calories: 56 kcal
Protein: 4 g
Carbohydrates: 6 g
Total Fat: 3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 4 mg
Reprinted with permission from the
American Heart Association Quick And Easy Cookbook,
Copyright © 1995 by the American Heart Association.
Published by Times Books, a division of Random House,
Inc.
Pan-Seared Tuna with Mandarin Orange Pico De Gallo
Serves 4
- Vegetable oil spray
- 1/2 cup chopped onion
- 1/2 teaspoon bottled minced garlic
- 1 tablespoon balsamic vinegar or
red wine vinegar
- 1 teaspoon brown sugar, firmly
packed
- 1 11-ounce can mandarin orange
sections, canned in light syrup,
drained
- 1/3 cup chopped tomato
- 1/3 cup chopped avocado
- 1 tablespoon lime juice
- 1/8 to 1/4 teaspoon crushed red
pepper flakes
- 2 tuna steaks (about 1 pound total)
Spray a medium saucepan with
vegetable oil. Place over
medium-high heat. Add onion and
garlic and cook until onion is tender,
about 5 minutes.
Stir in vinegar, brown sugar and
pepper flakes. Cook and stir until
sugar dissolves, about 2 to 3
minutes.
Remove from heat and stir in
remaining ingredients except tuna.
Set aside.
Rinse fish and pat dry. Set aside.
Spray a large skillet with vegetable
oil. Place over medium-high heat.
Add fish to hot skillet and cook
about 5 minutes per side, or until fish
flakes easily when tested with a fork.
Cut each steak in half to make 4
portions. Serve fish with mandarin
orange mixture.
Calories: 205 kcal
Protein: 24 g
Carbohydrates: 13 g
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 58 mg
Sodium: 73 mg
Reprinted with permission from the
American Heart Association Quick And Easy Cookbook,
Copyright © 1995 by the American Heart Association.
Published by Times Books, a division of Random House,
Inc
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