The weather is warming up—why not the menu? Just in time for spring, here are three delicious and easy-to-prepare recipes straight from Brenda Watson’s Love Your Heart Eating Plan that are sure to add a little exotic flavor to your table!
Indian Spiced Garbanzos
2 tsp. extra virgin olive oil or canola oil
½ medium onion, diced
1 tbsp. garam masala (or substitute a high-quality curry powder)
2 tbsp. tomato paste
One 15-oz. can chickpeas, drained and rinsed
1 cup cauliflower florets
One 14-oz. can low-sodium vegetable stock
¼ cup fresh cilantro leaves, chopped
¼ cup plain fat-free Greek yogurt
Directions: Heat oil in large saucepan over medium-high heat. Add onion and garam masala; sauté for 2 to 3 minutes until onion is softened and seasonings are aromatic. Add tomato paste and sauté for an additional minute. Add chickpeas, cauliflower and vegetable stock. Bring to a boil, then lower heat and simmer for 10 to 12 minutes, until cauliflower is tender and a sauce is formed. If sauce appears too thick, add a little water or additional stock. Garnish each serving with cilantro and a dollop of yogurt; serve and enjoy!
12 whole cloves garlic, peeled
1 tbsp. extra virgin olive oil
1 pound large shrimp (21 to 25 count), peeled and deveined
½ tsp. smoked paprika
¼ tsp. crushed red pepper flakes
Juice of 1 lemon
1 tbsp. fresh parsley, chopped
Directions: Preheat oven to 375°. Combine garlic and oil in a small ovenproof skillet and bake, uncovered, for 15 to 20 minutes, stirring occasionally until golden brown. Remove from oven and set aside; separate garlic from oil and set aside. Transfer remaining oil to a large sauté pan and heat over medium-high heat. Add shrimp, paprika, and red pepper; sauté shrimp for about 3 minutes per side, until they turn pink. Add baked garlic and sauté for an additional minute. Remove from heat; toss with lemon juice and parsley and serve.
3 cloves garlic, minced
1 large shallot, minced
1 tbsp. curry powder
1 fresh chili pepper (such as serrano or jalapeño), seeds removed, minced
2 fresh lemongrass stalks, outer layer removed, minced
1½ pounds boneless, skinless chicken breast, cut into 2-inch chunks
1 tbsp. reduced-sodium tamari
1 tbsp. extra virgin olive oil
1 tbsp. fresh ginger, minced
1 bunch (about 1 pound) Swiss chard, chopped
4 scallions, thinly sliced
Directions: In a medium bowl, combine garlic, shallot, curry powder, chili and lemongrass. Add chicken and tamari and stir to coat well; set aside to marinate. Heat half the oil in a large sauté pan or wok over high heat. Add marinated chicken and stir-fry, turning every few minutes, until well browned on all sides. Add 2 tbsp. water and continue to cook until chicken is fragrant, appears glazed, and is cooked through when pierced with a fork or knife. Remove from pan and set aside. Wipe pan clean and heat remaining oil in same pan. Add ginger and stir-fry for an additional minute. Add chard and stir-fry for 2 minutes, or until chard is wilted and ginger is fragrant. Place chard on a serving plate and top with chicken pieces. Garnish with scallions and serve.
Remember, the Love Your Heart Eating Plan is a simple and heart-healthy way to eat that focuses on reducing your daily sugar intake and increasing the amount of lean protein, healthy fats, non-starchy vegetables, and low-sugar fruits in your diet to help you stay satisfied throughout the day. Enjoy!