Lake Trout with Spinach and Almond Stuffing

Makes 6 servings; serving size trout, about 3 ounces (not counting stuffing; minus skin, head and tail)

TM

To make the fresh breadcrumbs called for in this recipe, tear up two slices of bread and use a blender or food processor to turn them into crumbs. Use the smallest holes on your box grater to zest the lemon or use a lemon zester or microplane. The fish can be stuffed, wrapped in foil and refrigerated up to 2 hours before baking.
3 whole boneless lake trout, about 8 ounces each, skin, head and tail removed

Stuffing

2 tsp. olive oil 1 small yellow onion, finely chopped 8 oz fresh baby spinach 1 cup fresh whole-grain breadcrumbs cup chopped almonds Zest of 1 lemon (the ground-up yellow part of the lemon skin) tsp. freshly grated nutmeg Black pepper to taste Olive oil cooking spray Lemon wedges and cherry tomatoes for garnish (optional)

Preheat oven to 375. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring frequently, until softened, about 4 minutes. Add spinach, cover, and cook until spinach is wilted, stirring occasionally, about 4 minutes. Remove from heat and let cool somewhat. To spinach mixture, add breadcrumbs, almonds, lemon zest, nutmeg and pepper. Mix to combine. Spray three 12-by-12-inch pieces of foil with cooking spray. Rinse trout inside and out. Use a sharp knife to cut off the head and tail, then slowly peel the skin away from the trout. (Or, when shopping, you can ask folks at the seafood counter for help.) Place one trout in the center of each piece of foil. Spoon stuffing into trout cavities, dividing it equally between them. Fold one side of the foil over the fish, and then the other side. Then tightly crimp the open edges to make neat parcels. Place parcels on a baking sheet and bake for 25 to 30 minutes, until fish is cooked through and the flesh flakes easily when pierced with a knife.
(continued on next page)

Course 6: Heres To the Cook!

The enclosed information, recipes and instructions are provided to you to help you learn to cook healthy at home. Please follow safe, responsible practices and use caution when cooking. By using the information provided in this Kit, you acknowledge that there are inherent risks in cooking, including but not limited to the risk of allergic reaction to foods and personal injury. YOU UNDERSTAND AND AGREE THAT YOUR USE OF THE ENCLOSED INFORMATION, RECIPES AND INSTRUCTIONS IS AT YOUR SOLE RISK. Further, you agree on behalf of yourself and your heirs, beneficiaries and estate, not to hold the American Heart Association, Inc. and its sponsors, officers, agents, employees (Released Parties) responsible for any accidents and loss or damage to your property & person, and you release and discharge the Released Parties from all damages, actions, claims and liabilities of any nature, specifically including, but not limited to, damages, actions, claims and liabilities arising from or related cooking at home.

2011, American Heart Association. 24-0021 6/11

(continued from previous page)

TM

Open up the foil parcels and carefully transfer the trout to a warmed serving plate. (A long spatula works well for this task.) Garnish with lemon wedges and cherry tomatoes, if desired.
per serving Nutritional Information (incl. stuffing)
Calories 229 Total Fat 10.0 g Saturated Fat 1.5 g Trans Fat 0.0 g Polyunsaturated Fat 2.5 g Monounsaturated Fat 5.0 g Cholesterol 67 mg Sodium 102 mg Carbohydrates 8g Fiber 3g Sugars 2g Protein 27 g Dietary Exchanges: 1/2 starch, 3 lean meat

Herb-Baked Green Beans

Makes 6 servings; 4 ounces per serving

These are baked at the same time as the trout.

1 pounds green beans 2 tsp. olive oil 1 tbsp. chopped fresh herbs of choice or 1 teaspoon dried (oregano is nice)

Preheat oven to 375. Wash green beans. Trim ends, but leave whole. Put beans in an 8-by -8-inch baking dish or casserole of equivalent size. Add olive oil and herbs and toss to coat green beans. Cover tightly with foil and bake for 25 to 30 minutes, until tender.
Nutritional Information per serving
Calories 49 Total Fat 2.0 g Saturated Fat 0.5 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 1.0 g Cholesterol 0 mg Sodium 7 mg Carbohydrates 8g Fiber 3g Sugars 4g Protein 2g 1 Dietary Exchanges: 2 vegetable, /2 fat

Course 6: Heres To the Cook!

The enclosed information, recipes and instructions are provided to you to help you learn to cook healthy at home. Please follow safe, responsible practices and use caution when cooking. By using the information provided in this Kit, you acknowledge that there are inherent risks in cooking, including but not limited to the risk of allergic reaction to foods and personal injury. YOU UNDERSTAND AND AGREE THAT YOUR USE OF THE ENCLOSED INFORMATION, RECIPES AND INSTRUCTIONS IS AT YOUR SOLE RISK. Further, you agree on behalf of yourself and your heirs, beneficiaries and estate, not to hold the American Heart Association, Inc. and its sponsors, officers, agents, employees (Released Parties) responsible for any accidents and loss or damage to your property & person, and you release and discharge the Released Parties from all damages, actions, claims and liabilities of any nature, specifically including, but not limited to, damages, actions, claims and liabilities arising from or related cooking at home.

2011, American Heart Association. 24-0021 6/11

Brown Rice Pilaf

Makes 6 servings; cup per serving

TM

Its important to use cold, cooked, long-grain rice in this recipe for a fluffy pilaf. Make the rice the day before and the pilaf will come together in just minutes.
1 tsp. olive oil 4 green onions, sliced 3 cups cold, cooked, long-grain brown rice 2 tbsp. chopped fresh herbs of choice if desired (dill, parsley, chives, tarragon, thyme) Freshly ground black pepper to taste

Heat oil in a large nonstick skillet over medium heat. Add green onions and cook until softened, about 1 minute. Fluff cold rice with a fork to separate any clumps. Add rice to skillet and cook, stirring frequently, until hot, about 5 minutes. Add herbs if desired and season to taste with pepper.

Basic Long-Grain Brown Rice

Makes 3 cups; cup per serving

Just like whole-grain bread, brown rice is much more nutritious than its white form. But it does take longer to cook than white rice. Long-grain brown rice is preferred for pilafs because it cooks up fluffier than the short-grain kind. Some varieties of long-grain rice are Basmati, Texmati, Carolina and Jasmine. Follow the directions on the bag for the best results or use this standard method.
2 cups water tsp. salt 1 cup long-grain brown rice, well rinsed

In a sturdy saucepan over high heat, bring water and salt to a boil. Add rice, stir it once, reduce heat to low, cover the pan and let it cook for 50 minutes. (You need a pan with a tight-fitting lid to make rice. If you think your lid isnt tight enough, cover the pan tightly with foil and then put the lid on top.) After 50 minutes, take the pan off the heat and let it sit for 10 minutes before you take off the lid.
Nutritional Information per serving Nutritional Information per serving

Course 6: Heres To the Cook!

Brown Rice Pilaf Calories 122 Total Fat 2.0 g Saturated Fat 0.5 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 1.0 g Cholesterol 0 mg Sodium 9 mg Carbohydrates 24 g Fiber 3g Sugars 1g Protein 3g 1 Dietary Exchanges: 1 /2 starch

Basic Long-Grain Brown Rice Calories 115 Total Fat 1.0 g Saturated Fat 0.0 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 0.5 g Cholesterol 0 mg Sodium 104 mg Carbohydrates 24 g Fiber 2g Sugars 0g Protein 3g 1 Dietary Exchanges: 1 /2 starch

2011, American Heart Association. 24-0021 6/11

Ricotta with Fruit and Honey

Makes 6 servings; 2/3 cup per serving

TM

As an alternative, top the ricotta with dried fruit and nuts, such as cranberries and pistachios.
6 oz fat-free ricotta cheese 1 2 cups soft fruit (such as berries, cherries or sliced peaches) 2 tbsp. honey

Divide ricotta between 6 individual dessert bowls. Top with fruit and drizzle each serving with 1 teaspoon honey.
Nutritional Information per serving
Calories 101 Total Fat 0.0 g Saturated Fat 0.0 g Trans Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 12 mg Sodium 80 mg Carbohydrates 16 g Fiber 1g Sugars 12 g Protein 7g Dietary Exchanges: 1 fruit, 1 lean meat

Course 6: Heres To the Cook!

The enclosed information, recipes and instructions are provided to you to help you learn to cook healthy at home. Please follow safe, responsible practices and use caution when cooking. By using the information provided in this Kit, you acknowledge that there are inherent risks in cooking, including but not limited to the risk of allergic reaction to foods and personal injury. YOU UNDERSTAND AND AGREE THAT YOUR USE OF THE ENCLOSED INFORMATION, RECIPES AND INSTRUCTIONS IS AT YOUR SOLE RISK. Further, you agree on behalf of yourself and your heirs, beneficiaries and estate, not to hold the American Heart Association, Inc. and its sponsors, officers, agents, employees (Released Parties) responsible for any accidents and loss or damage to your property & person, and you release and discharge the Released Parties from all damages, actions, claims and liabilities of any nature, specifically including, but not limited to, damages, actions, claims and liabilities arising from or related cooking at home.

2011, American Heart Association. 24-0021 6/11

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Smoky Maple-Mustard Salmon

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Serves: 4

Prep Time: 5 minutes Cooking Time: 10 minutes

Description
It doesnt get much easieror more deliciousthan this speedy recipe for roast salmon topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.

Ingredients
3 tablespoons whole-grain or Dijon mustard 1 tablespoon pure maple syrup 1/4 teaspoon smoked paprika or ground chipotle pepper (see Cook's Tips) 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 4 4-ounce skinless center-cut wild-caught salmon fillets (see Cook's Tips)

Cooking Instructions
Preheat oven to 450F. Line a baking sheet with foil and coat with cooking spray. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Cook's Tip
Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. Look for different types of paprika at some large supermarkets or at tienda.com or penzeys.com. Chipotle peppers are dried, smoked jalapeo peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com. Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutritional Analysis Calories Per Serving Total Fat Saturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Sugar Protein Potassium Dietary Exchanges 3 lean meat

Per serving 148 4g 1g 2g 53 mg 276 mg 4g 3g 23 g 434 mg

2012 Eating Well Inc. All rights reserved. Reprinted with permission.

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