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New Year’s Eve Recipes
By Jennifer Motl, Women’s Heart Secrets Dietitian

This festive, heart-healthy New Year’s Eve meal tastes luxurious, but is light enough to leave room for a glass of celebratory champagne or sparkling juice.

The spread includes Candied Walnut Salad, Tropical Shrimp, Lucky Black-Eyed Peas and Cherry Cheesecake Tarts.

Nutrient analysis for holiday meal per serving (includes all four dishes): 543 calories, 20.5 grams fat, 4.5 grams saturated fat, 173 milligrams cholesterol, 528 milligrams sodium, 63 grams carbohydrate, 10 grams fiber, 34 grams protein. An optional 4-ounce glass of champagne adds 78 calories, for a total of 621 calories.

Click here to learn more about the Heart Secrets program and to read our bi-monthly blog.

 


 

 

Candied Walnut Saladclick here to print
This delectable, seasonal salad has an elegant Dijon vinaigrette that’s low in saturated fat and sodium, but bursting with flavor. Walnuts are high in heart-healthy monounsaturated and omega-3 fats.

(Recipe from Healthy Calendar Diabetic Cooking by the American Diabetes Association)

2 tablespoons red wine vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 tablespoon margarine
2 tablespoons brown sugar
¼ cup chopped walnuts
4 cups mixed field greens
½ cup shredded carrots

Serves 4

  1. Preheat oven to 350 degrees. Dressing: In a small bowl, whisk together vinegar, oil and mustard; set aside.
  2. In another small bowl, combine margarine and brown sugar. Microwave on high for 30 seconds to melt margarine and then stir well. Toss walnuts with mixture and spread on small baking sheet. Bake for 15-20 minutes or until beginning to brown.
  3. In a large salad bowl, toss remaining salad ingredients with the candied nuts. Drizzle dressing over salad and toss to coat.

Nutrient analysis: 142 calories, 11 grams fat, 1 gram saturated fat, no cholesterol, 79 milligrams sodium, 11 grams carbohydrate, 1 gram fiber, 2 grams protein.

 


 

Tropical Shrimpclick here to print
You can make these festive kebabs on the grill or by broiling in your oven. The Heart Association recommends fish or seafood a few times a week for their beneficial omega-3 fats.

(Recipe adapted from Healthy Family Meals by the American Heart Association)

Cooking spray
¼ pineapple
1 pound raw shrimp, peeled
1 large mango, cut into at least 8 cubes
½ red onion, cut into 4 wedges about ½ inch each, separated into layers
½ cup fresh lime juice
1/3  cup rice vinegar (or cider vinegar)
1 tablespoon honey
2 teaspoons minced gingerroot (or 1 teaspoon ground ginger)
½ teaspoon toasted sesame oil (optional)

Serves 4

  1. Lightly spray grill rack (or broiler pan) with cooking spray. Preheat grill or broiler to medium high. Soak six 12-inch wooden skewers for 10 minutes in cold water to keep them from charring or use metal skewers.
  2. Peel and core the pineapple quarter. Cut into 12 cubes, about ½ inch each.
  3. Alternately skewer half the shrimp with the pineapple cubes, mango cubes, and red onion pieces on four of the skewers.
  4. In a small bowl, stir together the remaining ingredients.
  5. Grill the kebabs for 4 to 6 minutes or until the shrimp turns pink and is cooked through and the fruit is hot, turning to grill evenly and brush generously with the lime juice mixture.

Nutrient analysis: 155 calories, 1.5 grams fat, 0.5 grams saturated fat, 147 milligrams cholesterol, 172 milligrams sodium, 20 grams carbohydrate, 2 grams fiber, 17 grams protein.

 


Lucky Black-eyed Peas, click here to print
Eating black-eyed peas on the first of the year is said to bring good luck. Plus, the dish is high in fiber and protein.

(Recipe from Healthy Calendar Diabetic Cooking by the American Diabetes Association)

 

2 tablespoons olive oil
1 green bell pepper, cut into 1-inch strips
2 garlic cloves, minced
2 15.5-ounce cans black-eyed peas, rinsed and drained
½ teaspoon crushed red pepper flakes

Serves 7

  1. Add oil to nonstick skillet over medium-high heat. Add green pepper and sauté for 10 minutes. Add garlic and sauté for 30 seconds.
  2. Add black-eyed peas and red pepper flakes and sauté 5 to 10 more minutes.

Nutrient analysis: 140 calories, 4 grams fat, 1 gram saturated fat, no cholesterol, 138 milligrams sodium, 19 grams carbohydrate, 6 grams fiber, 7 grams protein.

 


Cherry Tartsclick here to print 

 

These mini cherry cheesecakes taste rich but are low in fat and calories.

(Recipe from Healthy Calendar Diabetic Cooking by the American Diabetes Association)

8 ounces light cream cheese
4 ounces fat-free cream cheese
½ cup fat-free sour cream
1 egg
2 egg whites
1 tablespoon vanilla extract
15 reduced-fat vanilla wafers
1 21-ounce can light cherry pie topping
15 paper baking cups or muffin cups

Serves 15

  1. Preheat oven to 350 degrees. Combine cream cheeses, sour cream, egg, egg whites, vanilla extract and beat until smooth.
  2. Line muffin pan with paper baking cups and place one vanilla wafer in the bottom of each cup.
  3. Fill each muffin cup with ¼ cup cream cheese mixture.
  4. Place muffin pan in oven and bake 40-45 minutes or until lightly golden brown.
  5. Let cool and top each tart with 1 tablespoon cherry pie filling.
  6. Remove tarts from baking cups before serving

Nutrient analysis: 106 calories, 4 grams fat, 2 grams saturated fat, 26 milligrams cholesterol, 139 milligrams sodium, 13 grams carbohydrate, 1 gram fiber, 4 grams protein.

 

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