The risk of heart disease can be reduced by following a cardiac diet. These dietary requirements are well known and relatively simple, but many people find it difficult to implement them. Therefore, a healthy heart cookbook that incorporates these changes in delicious recipes is an invaluable aid.

1. LAMB PROVENCAL

  • 1.5kg (3lb) leg of lamb
  • 2 cloves garlic, finely chopped
  • 4 tablespoons finely chopped fresh parsley
  • 2 chicken stock cubes
  • 3 cups of water
  • salt
  • black pepper, freshly ground

Rub garlic and parsley over the lamb, place on a rack in a baking dish. Dissolve stock cubes in water and pour it into a baking dish. Season with salt and pepper. Bake in the oven at 180 deg C (350 deg F) for about 2 hours or until cooked, turning and basting lamb at intervals. If the pan becomes dry, add more water. Slice meat, discarding any visible fat. Allow 125g (4oz) per serve.

2. CHICKEN SALAD MIMOSA

  • 2 cups cooked and diced chicken meat
  • 1 cup diced celery
  • 2 hard-boiled egg whites, chopped
  • 1 small green pepper, chopped
  • 1 small red pepper, chopped
  • 4 shallots or spring onions, chopped
  • 2 tomatoes, chopped
  • 1 tablespoon chopped fresh parsley
  • salt
  • black pepper
  • 4 cup-shaped lettuce leaves
  • DRESSING
    • ¾ cup non-fat natural yogurt
    • 2 tablespoons vinegar
    • ½ teaspoon dry mustard
    • black pepper
    • 2 drops yellow food coloring
    • salt
  • GARNISH
    • 8 asparagus spears

Combine diced chicken with celery, egg whites, peppers, onions, tomatoes, parsley, salt, and pepper. Blend dressing ingredients. Add to chicken mixture. Refrigerate for 1 hour. Spoon on to lettuce leaves. Garnish with asparagus spears.

3. CHICKEN SATE

  • 500g (1lb) boned chicken
  • 1 clove garlic, crushed
  • 2 tablespoons lemon juice
  • 1 small onion, grated
  • salt
  • 1 teaspoon polyunsaturated oil
  • SAUCE
    • ½ cup of soy sauce
    • ½ teaspoon dried chili powder (or according to taste)
    • 1 teaspoon lemon juice
    • ¼ teaspoon crushed garlic
    • ¼ teaspoon finely chopped green ginger

Cut chicken into 1cm (½in) cubes. Thread onto skewers (approximately 5 cubes per skewer). Marinate in the remaining ingredients (except sauce) for at least 1 hour, turning at intervals. Grill over a charcoal fire, or under a griller, turning frequently and basting occasionally with the marinade. Combine all the sauce ingredients, mix well, and serve as a dunking sauce. Serves 4.

4. STEAK AU POIVRE

  • 750g (1½lb) rump steak
  • 1 tablespoon whole black peppercorns, crushed
  • salt
  • 1 tablespoon skim milk powder
  • ½ cup of water
  • ½ teaspoon polyunsaturated oil
  • 1 tablespoon brandy
  • ½ teaspoon Worcestershire sauce
  • 1 teaspoon lemon juice

Remove visible fat from meat and cut meat into four even pieces. Press pepper and salt into all sides of steak. Combine skim milk powder with water, set aside. Rub a large frying pan with oil, and heat. Seal the steak quickly for 30 seconds on both sides and then cook for a further 3 minutes on both sides.

Pour brandy over the meat, heat, and then ignite. When the flames die down, remove steaks from pan and place them on to serving plates. Pour Worcestershire sauce, lemon juice, and skim milk into the pan. Stir well over the heat. Pour sauce over steaks and serve.

5. LOIN CHOPS LISBON

  • 8 middle loin lamb chops
  • 4 tablespoons finely chopped fresh mint
  • ½ cup lemon juice
  • 1 teaspoon grated lemon rind
  • 1 clove garlic, finely chopped
  • salt
  • black pepper, freshly ground

Trim all visible fat from the chops, and place chops in a shallow dish. Mix mint, lemon juice, lemon rind, garlic, salt, and pepper together, and pour over chops. Marinate chops for approximately 4 hours, turning at intervals. Remove chops and cook under a hot griller for 10 minutes (5 minutes on each side), or until cooked. Baste during cooking. Serves 4.

6. BEEF IN WINE SAUCE

  • 750g (1½lb) rump steak
  • 1 tablespoon polyunsaturated oil
  • 2 medium onions, chopped
  • 2 cloves garlic, crushed
  • 2 beef stock cubes, crumbled
  • 1 cup claret
  • 2 tablespoons tomato paste
  • 1 bay leaf
  • pinch dried thyme
  • salt and pepper
  • parsley, chopped

Trim visible fat from meat. Cut meat into 2.5cm (1in) cubes. Heat oil, add meat and brown. Lift the meat out and place it in a saucepan. Add onions and garlic to the pan, fry until soft, then add to meat. Drain any oil from the pan. Add stock cubes and claret to the pan and dissolve any brownings. Add tomato paste, herbs, salt, and pepper. Check flavor. Bring to the boil.

Pour the sauce over meat. Simmer very gently in a covered saucepan for 40 minutes. Serve, garnished with chopped parsley.

7. RATATOUILLE

  • 250g (8oz) eggplant, diced
  • salt
  • 1 tablespoon polyunsaturated oil
  • 1 large onion, chopped
  • 3 cloves garlic, crushed
  • 3 zucchini, sliced
  • 3 tomatoes, roughly chopped
  • 2 stalks celery, cut into 2.5cm (1in) pieces
  • 2 green peppers, roughly chopped
  • 1 chicken stock cube
  • garlic salt
  • pepper
  • pinch dried basil
  • pinch dried thyme
  • 2 starch-reduced biscuits, crushed

Sprinkle eggplant with salt and set aside for 30 minutes to draw out juices. Pat dry with a paper towel. Heat oil, cook onion and garlic until soft. Combine all ingredients together in a casserole, sprinkle with crushed biscuits. Cover tightly and cook in the oven at 180 deg C (350 deg F) for 45 minutes. Uncover and place under a hot griller until brown. Serve, sprinkled with parsley. Serves 8.

8. ICE-CREAM

  • 2 cups cold water
  • 250g (8oz) skim milk powder
  • 1 tablespoon vanilla essence
  • 2 teaspoons liquid artificial sweetener
  • 4 drops yellow food coloring
  • 2 teaspoons gelatine
  • 1 tablespoon warm water

Add skim milk powder to cold water. Beat until powder is dissolved. Add vanilla, sweetener, and food coloring. Sprinkle gelatine over 1 tablespoon warm water. Stand over hot water until melted. Cool slightly. Add gelatine to milk, then beat with an electric beater on high speed until creamy. Pour into a dish and place it in the freezer. When icecream begins to set, remove from the freezer. Beat the mixture again until thick and creamy. Return to freezer to set. Allow 3 rounded tablespoons per serve. Serves 12.

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