Heart Healthy Spring Recipes
Despite the treacherous winter we have experienced this year, the days are getting longer, the sun is shining brighter and winter coats are being replaced with flip flops. That mean spring is right around the corner. What better way to start spring off than with a new arsenal of heart healthy ethnic dishes that are fully infused with spring’s brightest colors?
In a recent publication, Good Housekeeping published an article focusing on fresh heart healthy recipes. Patients with heart disease or those who are at risk for heart disease due to high cholesterol or high blood pressure are fearful of consuming meat products; fortunately, this article offers delicious and festive recipes that use trimmer cuts of beef, pork and veal. Here is my favorite:
Orange Pork and Asparagus Stir-Fry
Ingredients:
- 2 naval oranges
- 1 teaspoon(s) olive oil
- 1 whole(s) (about 3/4 pound) pork tenderloin, trimmed, thinly sliced diagonally
- 3/4 teaspoon(s) salt
- 1/4 teaspoon(s) ground black pepper
- 1 1/2 pound(s) thin asparagus spears, trimmed and each stalk cut in half
- 1 clove(s) garlic, crushed with press
- Kumquats on the stem, for garnish
Directions:
- From 1 orange, grate 1 teaspoon peel and squeeze 1/4 cup juice. Cut off peel and white pith from remaining orange. Cut orange into 1/4-inch slices; cut each slice into quarters.
- In nonstick 12-inch skillet, heat 1/2 teaspoon oil over medium-high heat until hot but not smoking. Add half the pork and sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper; cook 2 minutes or until pork just loses its pink color, stirring frequently. Transfer pork to plate. Repeat with remaining 1/2 teaspoon oil, pork, 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper. Transfer pork to same plate.
- To same skillet, add asparagus, garlic, orange peel, remaining 1/4 teaspoon salt, and 1/4 cup water; cover and cook about 2 minutes or until asparagus is tender-crisp, stirring occasionally. Return pork to skillet. Add orange juice and orange pieces; heat through, stirring often. Garnish with kumquats if you like.
Nutrition Information
- Calories 165
- Total Fat 4.0g
- Saturated Fat 1.0g
- Cholesterol 50.0mg
- Sodium 495mg
- Total Carbohydrate 8g
- Dietary Fiber 2.00g
- Protein 24.0g
The key to developing and maintaining a healthy heart begins with taking control of the things we have power over. By developing heart healthy habits centered on the things we have an ability to control, we are being proactive in the fight against heart disease. The core of these habits is our diet, by controlling and monitoring what we are eating, we are able to significantly lessen our risk of heart disease. With recipes that are so delicious, a heart healthy diet sounds more appealing than ever.
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