Recipe of the Month

Heart Recipes Of The Month from Janet Milner, clinical dietitian for Geisinger Health System
Barley-Mushroom Soup	1/2 cup raw barley 1 cup diced potatoes 2 1/2 cup cups stock or broth 1/2 cup apple juice 1 cup sliced onion 3 cups sliced mushrooms 1 tbsp garlic, minced 1/8 cup fresh parsley, minced 2 tbsp yeast
Serves 4 This recipe is loaded in total fiber & soluable fiber, which assists in reducing LDL (bad) cholesterol. For added fiber, do not peel potatoes Place barley and potatoes in a pot and cover with stock and juice. Bring to a boil, reduce heat, and simmer for 45 minutes or until barley is soft. Remove 1/2 cup liquid. Sauté onion in liquid until soft. Add mushrooms and cook at high heat until liquid is evaporated. Add onions, mushrooms, and remaining ingredients to reserved potatoes, barley and stock. Cook for 25 minutes more.
Heartland Stuffed Peppers	4 large bell peppers-red, yellow, or green 3/4 lb ground raw turkey breast 1 cup chopped onion 1 clove garlic, minced 1 1/2 tsp paprika 1 1/2 tsp dried sage 1/2 tsp hot pepper sauce 1 cup cooked brown rice 1 cup frozen corn kernels 1/2 cup (4 ounces) shredded, part-skim, mozzarella cheese
Serves 4 This recipe is also an excellent source of total fiber and soluble fiber (helpful in lowering LDL (bad) cholesterol. * you may also substitute soy crumbles for turkey breast to lower fat further and increase protein. Preheat oven to 350 degrees. Cut tops off peppers 1/2 inch from stem end. Discard membranes and seeds. Chop tops and discard stems. Parboil pepper bottoms in boiling water 4 minutes. Drain well and stand upright in shallow baking dish. Cook turkey with onion and garlic until no longer pink. Add paprika, sage, salt, pepper sauce and chopped pepper tops. Cook for 1 minute. Stir in rice, frozen corn, and cheese. Pack mixture into pepper cups. Bake uncovered for 30 minutes, or until heated through.
Dinner
Baked fish with tomatoes	1 lb haddock or flounder fillets 1 16 oz can stewed tomatoes 4 tsp light margarine
Both dinner recipes are good sources of protein, iron, B-vitamins and iodine. Low in total fat as well as saturated fat. If omega 3 fatty acid sources are desired, try mackerel, albacore tuna, atlantic salmon, brook or lake trout. Serves 4 To reduce sodium, use low sodium tomatoes. Preheat over to 325 degrees. Place fish in 6”x 10” casserole dish in 4 serving pieces. Pour stewed tomatoes over the fish. Place 1 tsp light margarine on top of each piece of fish. Cover and cook approximately 15 minutes or until fish flakes easily with a fork.
Ginger Broiled Fish	2 lbs fresh or frozen fish pieces or steaks, about 3/4 of an inch thick. 3/4 cup dry white wine 3 tbsp oil 1 tsp soy sauce 1 1/2 tsp minced onion 3/4 tsp ginger 1/2 tsp horseradish
Serves 8 Lower in sodium than other fish dish - high in protein. Preheat boiler for 5 minutes. Cut fish into 8 serving portions and arrange them in a single layer in a well-oiled, preheated pan. Combine all ingredients except fish. Pour sauce over fish and broil 10 to 12 minutes about 2 inches from the heat, turning once and basting several times. Fish is done when it flakes easily with a fork.