14 Heart Healthy Recipes From the Brookdale Chefs

14 Heart Healthy Recipes
From the Brookdale Chefs
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Egg White Omelet
1 oz sliced mushrooms
1 1/2 oz diced raw onions
1 1/2 oz diced green bell peppers
6 tablespoons liquid egg whites
2 tablespoons water
1 oz diced raw tomatoes
1/2 oz raw baby spinach
1/8 teaspoon of pepper
1 - S aute mushrooms, onions and bell peppers separately in a non-stick
pan coated with non-stick cooking spray. Cook until softened. Hold
at 140°F or higher until use.
2 - Beat egg whites, water and pepper in a bowl until blended and frothy.
3 - Heat
a 7- to 10-inch non-stick omelet pan or skillet over medium-high heat until
hot. Spray pan with non-stick cooking spray, and pour in egg mixture. Mixture
should immediately set at edges.
4 - G
ently push cooked portions from edges toward the center so that uncooked
eggs can reach the hot pan surface. Continue cooking,
tilting pan and gently moving cooked portions as needed.
5 - W
hen top surface of eggs is thickened and no visible liquid egg remains, place
1/4 cup filling per resident preference on one side of omelet.
Fold omelet in half with spatula. With a quick flip of the wrist, turn pan and
invert or slide omelet onto plate. Serve immediately.
Cinnamon Orange Pancakes
1 cup whole-grain flour
1 - In a mixing bowl, stir together the flours, wheat germ, sugar, baking powder and
3/4 cup all-purpose flour
2 tablespoons wheat germ
1 tablespoon granulated sugar
2 - In a separate bowl,whisk together the remaining ingredients except the
vegetable oil spray. Pour into the flour mixture. Stir just until moistened. Don’t
over mix.
2 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup skim milk
3 - Preheat
a griddle or skillet over medium heat. Remove from the heat, and
lightly spray with vegetable oil spray (being careful not to spray near a gas
1 teaspoon zested oranges
3/4 cup orange juice
3 tablespoons egg substitute
cooking spray
4 - D
ispense batter with a 2-ounce ladle onto the griddle. Cook for two to three
minutes, or until the tops are bubbly and the edges are dry. Turn over and cook
for two to three minutes.
Ancho Black Bean Salad
To cook the beans:
1 - P
lace the beans in a saucepan, and add two to three cups of water
per cup of beans.
1 cup canola oil
2 teaspoons cumin powder
1 cup lime juice
4 cups dried black beans
2 tablespoons ancho chili peppers
1 lb frozen corn kernels
2 - S oak the beans in water for eight hours or overnight, placing the
pan in the refrigerator so that the beans will not ferment. Before
cooking the beans, regardless of method, drain the soaking liquid,
and rinse the beans with clean water.
3 - T o cook the beans add three cups of fresh water for each cup of
dried beans. The liquid should be about one to two inches above
the top of the beans. Bring the beans to a boil, and then reduce to
a simmer, partially covering the pot. If any foam develops, you can
skim it off during the simmering process. Black beans generally take
about one and one-half hours to become tender using this method.
They can also be cooked in a pressure cooker where they take about
one-half hour to prepare.
1 lb sliced mushrooms
1 tablespoon raw garlic (chopped)
2/3 lb red bell pepper (diced)
1 bunch cilantro (chopped)
24 leaves romaine lettuce
To prepare the dressing:
1 - Place the lime juice, ancho chiles, garlic, cilantro and cumin in
a large mixing bowl. Gradually add the oil. Blend thoroughly
with a wire whisk.
2 - M
ix the beans, corn, mushrooms and red bell pepper
together, add the dressing and let marinade for at least one
hour prior to service.
3 - To
serve: arrange a bed of romaine lettuce on a plate and
portion 1/2 cup bean mixture on top.
Avocado Rings & Radish Salad
1/2 cup shredded raw daikon
1 - In a medium mixing bowl stir together red radishes, daikon,
lime juice and vinegar. Cover radish mixture. Chill to 40°F or lower.
2 tablespoons lime juice
1 tablespoon rice vinegar
2 raw avocados
2 - C
ut avocados crosswise around pit into 1/4- to 1/2-inch thick rings. Gently twist
off each ring. Carefully remove and discard peel from
each ring. Discard pit.
1/2 cup shredded raw radish
3 - To
serve, stack two or three avocado rings (approximately one avocado per
three servings) on each chilled salad plates. Fill the center of each avocado
stack with a spray of radish slaw (approximately three tablespoons per serving).
Drizzle with any remaining dressing.
Citrus Tilapia
8 oz orange juice
2 1/2 oz lime juice
1 tablespoon cumin powder
2 1/2 teaspoon fresh oregano
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
2 1/2 lbs tilapia
1 - P
reheat the grill on medium high. Lightly spray a perforated flat
grilling pan or a grilling basket designed for fish with cooking spray. (Tilapia may
be too thick and delicate to grill directly on the rack.)
2 - In a shallow dish large enough to hold the fish in a single layer,
stir together the orange juice, lime juice, cumin, oregano and
garlic powder. Add the fish, turning to coat.
3 - Cover
and refrigerate for 10 minutes, turning once halfway through. Transfer
the fish to a plate. Discard the marinade.
10 oz oranges
1 cup fresh cilantro leaves
4 - S prinkle the fish on both sides with the pepper. Transfer to the grilling pan or
5 - G
rill for five minutes, carefully turn over. Grill for three to five minutes, or until
the fish flakes easily when tested with a fork; internal temperature should reach
145°F for 15 seconds.
6 - Q
uarter oranges into wedges. Serve fish garnished with the orange wedges and
cilantro leaves.
Orange Ginger Salmon with Peach Salsa
5 lbs salmon (skinned & boned)
2 cups orange juice
3 tablespoons olive oil
1 - C
ut salmon into 5-ounce portions and place in a plastic, zip-top bag or casserole
2 - T o make the marinade: In a bowl whisk together the orange juice,
olive oil, soy sauce, honey, wine and ginger.
1/2 cup low sodium soy sauce
1/4 cup honey
3 - Pour the marinade over the salmon and toss to coat.
1/2 cup white cooking wine
4 - M
arinate the salmon, refrigerated at 40°F or below, for one to two hours,
turning the salmon once during that time.
3 tablespoons minced ginger root
1 lb peaches (peeled & chopped)
1 1/4 oz red bell pepper (diced)
5 - T o make the peach salsa: Combine the peaches, red pepper, lime juice, cilantro,
red onion, garlic, jalapeño and banana peppers in a bowl.
2 3/4 oz lime juice
1/4 cup chopped cilantro
1 oz red onions (diced fine)
1 tablespoon chopped garlic
1 tablespoon jalapeños (diced)
2 tablespoons banana peppers
6 - P
reheat the grill, and remove the salmon from the marinade. Blot off excess
marinade to prevent burning. Discard marinade.
7 - P
lace the salmon on the grill, presentation side down and grill approximately
four to five minutes on each side or until internal temperature reaches a
minimum of 145°F for 15 seconds.
8 - T op grilled salmon with 1/4 cup peach salsa and serve.
Grilled Red Snapper with Strawberry Salsa
2 jalapeño peppers (stemmed,
seeded & finely chopped)
1 - In bowl, stir together jalapeños, strawberries, onions, cilantro,
lime juice, avocado and salt to make a salsa. Chill and hold at
40°F or lower until ready to use.
12 oz strawberries (hulled & finely
2 - Portion snapper into 5-ounce fillets.
2 oz red onions (finely chopped)
1/4 cup cilantro (finely chopped)
2 teaspoons lime juice
14 oz avocado (peeled, pitted
& diced)
1/8 teaspoon of salt
2 tablespoons extra virgin olive oil
3 tablespoons lime (zested)
3 lbs red snapper (with skin)
3 - Preheat grill to medium heat.
4 - Combine
oil and zest in a bowl, then brush all over fillets; season
with the pepper. Grill fillets, skin side down and without flipping, until just
cooked through, crisp around the edges, and the internal temperature reaches
a minimum of 145°F for 15 seconds,
eight to ten minutes.
5 - T ransfer to plates, remove and discard skin. Top with 1/2 cup salsa
and serve.
1/4 teaspoon of black pepper
Chicken Satay
1 tablespoon low sodium soy sauce
1/4 cup water
3/4 teaspoon granulated sugar
1 - Combine all the marinade ingredients (first eight) in a blender, and blend
until smooth. Set aside.
2 - C
ut each chicken breast into three strips lengthwise, and thread each strip
on a skewer.
1 tablespoon lime juice
1/2 pressed garlic clove
1/2 teaspoon curry powder
1/4 teaspoon smooth peanut butter
3 - Place the skewers in a shallow baking dish, and pour the marinade over them.
4 - Cover
and marinate in the refrigerator for eight hours or overnight. Hold
at 40°F or below.
1 pinch crushed red pepper flakes
4 skinless chicken breasts (4 oz each)
1 tablespoon smooth peanut butter
1 tablespoon lemon juice
1/4 teaspoon coconut extract
1/4 teaspoon minced garlic
6 tablespoons skim milk
2 teaspoons zested lemon
3/4 teaspoon crushed red pepper flakes
5 - T o make the peanut sauce, combine all the remaining ingredients, except the red pepper
flakes and lemon zest, in a blender and blend until smooth. Stir in the red pepper flakes.
Set aside.
6 - P
reheat the broiler or grill. Place the skewers on the hot grill or under the preheated
broiler and cook until chicken reaches a minimum internal temperature of 165°F for 15
seconds, turning once to ensure even cooking.
Hold at 140°F or higher until service.
7 - S erve a 3-ounce portion of cooked chicken on each of the plates. Spoon
2 tablespoons (1 fluid ounce) of the peanut sauce for dipping onto each plate
and garnish with 1/2 teaspoon of lemon zest.
Rosemary & Garlic Chicken
1 - Combine olive oil, rosemary, garlic, lemon juice, zest and white wine for the marinade.
4 skinless chicken breasts (4 oz each)
1 1/2 cup olive oil
9 sprigs fresh rosemary
2 1/2 teaspoons raw garlic (minced)
5 oz lemon juice
1/3 cup zested lemon
2 cups white cooking wine
4 tablespoons low sodium chicken base
2 - M
arinate chicken breasts in half of the marinade in the refrigerator for three to four
3 - R
emove chicken from marinade, and place on sprayed baking sheet.
Discard marinade.
4 - Bake in oven at 350°F for 10 to 12 minutes.
5 - M
ake sauce out of remaining half of the marinade and chicken stock.
Add pepper.
1 gallon boiling water
6 - To prepare broth: Add base to first-listed amount of water and stir until dissolved.
1/4 teaspoon white pepper
7 - H
eat broth to boiling state. Add marinade, and simmer for an additional
five minutes.
1 tablespoon corn starch
1 cup madeira sauce
water (as needed)
8 - Mix cornstarch and remaining water. Thicken to proper consistency.
9 - Add madeira, and strain sauce.
10 - Place chicken back in the sauce.
11 - C
ook until the internal temperature reaches a minimum of 165°F
for 15 seconds.
Three Pepper Pork
1 lb boneless pork loin
8 1/2 oz red bell pepper (cut into strips)
6.5 oz yellow bell pepper (cut into
2 1/4 oz chile poblano (chopped)
1 tablespoon granulated sugar
1 tablespoon low sodium soy sauce
1 teaspoon shredded ginger root
1 teaspoon sesame oil
1 teaspoon rice wine vinegar
vegetable oil cooking spray
(as needed)
1 - T rim excess fat and silverskin from pork loin. Cut meat into strips,
and set aside.
2 - S pray a large non-stick skillet with vegetable oil spray. Place over medium-high
3 - A
dd pork strips to hot skillet and cook, stirring occasionally,
for five minutes or until done. Remove from skillet.
4 - Add
bell pepper strips and poblano to hot skillet. Cook about
three minutes or until bell peppers are slightly tender but still crisp.
5 - In a small bowl, stir together remaining ingredients. Add to skillet
with peppers and meat.
6 - C
ook and stir until internal temperature reaches at least 155°F
for a minimum of 15 seconds.
Apple & Fennel Roast Pork Tenderloin
1 teaspoon fennel seeds
1 1/3 cup apple juice
3 lb pork tenderloin
5 1/2 oz raw cranberries
4 1/2 oz red apples (peeled & sliced)
3 tablespoons apple cider vinegar
5 1/2 tablespoons granulated sugar
5 1/2 tablespoons water
3 oz micro greens (cleaned)
1 - P
repare marinade by combining fennel and apple juice, and simmer for 20
minutes. Let cool.
2 - T rim pork tenderloin of fat and silverskin. Place the pork in pan with the cooled
fennel/apple mixture, and marinate overnight in the refrigerator holding at 40°F
or below.
3 - T o make Apple and Cranberry Chutney: Combine cranberries, apple, vinegar,
sugar and water in a large pot. Bring to a boil and simmer until softened,
reduced and thickened about 30 minutes. Cool fully before serving.
4 - Brown
marinated tenderloin in skillet and then bake in a 350°F
oven until the internal temperature reaches a minimum of 155°F
for 22 seconds.
5 - S lice tenderloin into 2-ounce portions. Serve two 2-ounce portions
per serving.
6 - A
dd a small amount of greens on pork and add 1-ounce of chutney
on top.
Salmon Citrus Salad
12 oz orange sections (finely chopped)
1 lb grapefruit sections (finely chopped)
3 oz red onions (cleaned & trimmed)
1/4 cup chopped mint
1 lb mixed baby greens
2 lbs salmon (skinned & boned)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
1 - C
hill the citrus, onion, mint and mixed greens to 40°F or below prior to
2 - Preheat the broiler. Lightly spray a broiler pan and rack with vegetable oil spray.
3 - R
inse the fish and pat dry with paper towels. Sprinkle the fish with the salt and
4 - B
roil for five minutes on each side, or until the fish flakes easily when tested
with a fork, and internal temperature reaches 145°F for 15 seconds. Hold at
140°F or higher until service
5 - In a bowl, stir together the orange, grapefruit, onion, mint and
red pepper flakes. Chill and hold at 40°F or lower until service
cooking spray (as needed)
6 - T o serve, place 1 cup lettuce on plates. Top with 3-ounces of salmon
and 1/2 cup citrus mixture. Serve immediately.
Grilled Polenta with Sun Dried Tomato Tapenade
1 - Dissolve chicken base in first-listed amount of hot water.
Heat to a boil.
1 - H
ydrate the sundried tomatoes in second-listed amount of water.
2 - Chop the red onion, garlic, olives and capers.
2 - Add the cornmeal, and slowly stir until it becomes thick.
3 - Drain the tomatoes, then chop and add to the mixture.
3 - Place
on a sheet tray, and let cool in refrigerator holding
at 40°F or below, until set.
4 - Add lemon juice.
4 - Spray the grill with cooking spray, then heat the grill.
5 - Cut the polenta onto 1-ounce desired shapes and grill.
1 - P
lace one piece of polenta on plate.
6 - Turn at a 45°F angle to make grill marks.
2 - Top with two tablespoons of tapenade.
3 - Garnish with one curl of romano and one basil leaf.
1 1/2 teaspoon low sodium chicken base
2 cups water
1 lemon (juiced)
1 cup hot water
1 1/2 oz red onions (cleaned, trimmed)
1/2 oz romano cheese
1 cup cornmeal
1/2 tablespoon garlic (cleaned, trimmed)
8 fresh basil leaves
1/4 cup sun dried tomatoes
1 oz kalamata olives
cooking spray (as needed)
1/2 tablespoon capers
Mocha Chip Gelato with Grilled Fruits
Grilled Fruit:
1 - Stir together first-listed milk with cornstarch.
1 - P
reheat the grill to medium-high heat.
2 - W
hisk together sugar, cocoa and remaining milk in a heavy sauce
pan, and bring to a boil over moderate heat, stirring. Whisk in coffee
2 - P
ut mango, papaya, first-listed pineapple, banana and avocado
on grill. Baste with rum for two minutes.
3 - Stir
in cornstarch mixture again, and whisk into coffee mix. Return to a
boil whisking, then remove from heat.
3 - Dice
all grilled fruits. Mix together, and toss with chili powder.
Set aside.
4 - Cut second-listed pineapple into thin rings. Grill, then baste with rum.
4 - Add vanilla and half of chocolate to saucepan, stirring constantly.
5 - Set saucepan in a bowl of ice water to cool, whisking frequently.
6 - F reeze chocolate mixture in ice cream maker. When nearly frozen, add
remaining half of chocolate and churn until blended.
1 - P
lace pineapple ring on plate. Spoon 1/4 cup grilled fruit
on pineapple ring.
2 - Spoon 1/4 cup gelato on top of fruit.
3 - Top gelato with almonds. Drizzle with yogurt.
1/4 cup skim milk
1 teaspoon vanilla
7 oz avocado (peeled, halved)
2 tablespoons corn starch
1 oz dark chocolate square
2 1/2 cup dark rum
3 tablespoons granulated sugar
7 oz mango (peeled, halved)
1 tablespoon chili powder
2 teaspoons unsweetened cocoa powder
10 1/2 oz papaya (peeled, seeded, halved)
8 oz pineapple (sliced crosswise)
1 1/2 cup skim milk
8 oz pineapple (peeled, sliced)
1 tablespoon toasted almonds (sliced)
1 tablespoon instant coffee
4 oz banana (peeled, sliced)
1/2 cup plain, fat-free yogurt