Heart Health Cooking with Fr. Paul and Grace Hanusin
Tops Market Cooking School – West Seneca, New York
As seen on "Our Daily Bread" 11/14/2009
"Our Daily Bread" airs every second Saturday at noon on WKBW Ch. 7
Buffalo Chicken Burgers
3 Tbsp. light mayonnaise
3 tbsp. light sour cream
1 ounce crumbled blue cheese (about ¼ cup)
2 tsp. cider vinegar
½ tsp. Worcestershire sauce
¾ lb. skinless boneless chicken breast – or turkey breast, ground
¾ lb. lean ground turkey – (such as a Honeysuckle white 93% lean,) or chicken (like Purdue)
1 stalk celery – finely chopped
3 Tbsp. hot sauce
4 whole wheat hamburger buns
Celery and carrot sticks
Prepare grill or grill pan over medium heat. In a small bowl, stir mayonnaise, sour cream, blue cheese, vinegar and Worcestershire sauce until well blended. Set aside.
In a medium bowl, combine chicken, celery and hot sauce just until blended. Shape mixture into 4 ¾ inch thick burgers. Spray both sides of the burger with non stick cooking spray.
Place burgers on hot grill pan; cook 12 – 14 minutes or until meat just loses its pink color throughout, turning once. Burgers should reach an internal temperature of 170*
Serve burgers on buns with lettuce and some blue cheese sauce, with carrot and celery stick on the side.
Per Serving: 385 Calories; 12g Fat (27.1% calories from fat); 48g Protein; 25g Carbohydrates; 3g Dietary Fiber; 115mg Cholesterol; 868 mg Sodium.
Exchanges: 2 grain (starch); 5 ½ lean meat; 0 vegetables; 1 fat; 0 carbohydrates.
Italian Turkey Sausage and Escarole Soup
8 oz. sausage; turkey or chicken
2 tsp. olive oil
¾ cup finely chopped onion
1 garlic clove, minced
1 cup water
1 cup whole wheat pasta, dry – small shaped
1 cup chopped plum tomatoes
1 tsp. dried Italian seasoning
¼ tsp. black pepper
42 oz. low – sodium, chicken broth
4 cups escarole, torn (about 3 ounces)
2 Tbsp. grated Parmesan cheese
Remove casings from sausage. Heat oil in a Dutch oven over medium-high heat. Add sausage, onion and garlic; cook 4 minutes, stirring to crumble. Stir in 1 cup water, pasta, tomatoes, Italian seasoning, pepper and broth. Bring to a boil; reduce heat, then stir in escarole. Simmer 10 minutes or until escarole and pasta are tender. Top with cheese.
Yields: 6 servings
Per serving: 176 calories; 7g. Fat (28.4% cal. From fat); 20g. Protein; 20g. Carbohydrates; 3g Dietary Fiber, 28g Cholesterol, 375mg Sodium
Exchanges: 1 grain (starch), 1 lean meat; 1 vegetable, ½ fat
Balsamic – Orange Cucumber Tossed Salad
¼ cup orange juice
2 Tbsp. balsamic vinegar
1 ½ tsp. sugar
¼ tsp. salt
1/8 tsp. pepper
3 Tbsp. olive oil
2 medium navel oranges
1 medium cucumbers, sliced
4 cups each – torn romaine and leaf lettuce
½ cup toasted pecans
1 small red onion, sliced in rings
1 cup seasoned salad croutons
Peel and slice oranges ¼ inch thick. Wash and drain lettuces. Place lettuce in glass bowl, toss with red onions and cucumbers. In a jar with a tight fitting lid, combine all ingredients for the dressing. Shake well. Pour dressing over salad and toss to coat. Add pecans and orange slices. Sprinkle with croutons.
Angel Fruit Dessert
1 Angel food cake
1 – 12 oz. container of light whipped topping
1 container of mascarpone cheese
3 – 4 different fruits or your choice (recommended: kiwi, strawberries, blueberries, raspberries, mandarin oranges)
Thaw whipped topping. Leave mascarpone out to soften. Blend the whipped topping and mascarpone cheese. Cut or break up angel food cake into bite size pieces. Gently fold cake into whipped mixture. Place fruit in at intervals, gently folding in. Place in refrigerator until ready to serve. It is best if served immediately.