nutrition: heart healthy

Whole wheat flour makes this recipe for Southern chicken-fried steak just a little bit healthier.

Chicken-Fried Steak

c. white whole wheat or whole wheat flour

red (cayenne) pepper

salt

pepper

c. reduced-fat (2-percent) milk

tbsp. reduced-fat (2-percent) milk

sandwich-cut beef steaks

c. canola oil

canola oil

On plate, combine flour, cayenne pepper, and 1/2 teaspoon each salt and black pepper. Reserve 2 tablespoons mixture.

In shallow dish, beat egg white and 2 tablespoons milk until frothy.

Dip 1 steak in flour mixture; shake off excess, then dip in egg mixture and let excess drip off. Dip in flour mixture again until coated; transfer to waxed paper-lined plate. Repeat with remaining steaks.

In 12-inch skillet, heat 1/4 cup oil on medium-high until shimmering. Shake excess flour off 1 steak; carefully add to hot oil. Cook 2 to 4 minutes or until golden brown on both sides, turning over once. Transfer to paper towels. Reheat oil; add another steak. Repeat until all steaks are cooked. Pour off fat from skillet; discard. Wipe out skillet.

In skillet, heat remaining tablespoon oil on medium-low. Whisk in reserved flour mixture. Cook 1 minute or until fragrant, whisking. Gradually whisk in remaining 1 cup milk. Heat to boiling on medium, then cook 2 minutes or until thickened, whisking. Whisk in 1/8 teaspoon salt and 1/2 teaspoon black pepper. Serve with steaks.

There's no meat or dairy, but plenty of flavor (curry, raisins) in this heart-healthy meal.

Bulgur and Cashew Stuffed Eggplant

olive oil

garlic

golden raisins

curry powder

c. quick-cooking bulgur

water

eggplants

c. cashews

mint

In small saucepot, heat 1 tablespoon olive oil on medium. Add crushed garlic, golden raisins, curry powder, and salt. Cook 2 minutes, stirring. Add  bulgur and water. Heat to simmering. Cover; simmer 15 minutes, or until bulgur is tender.

Meanwhile, cut eggplants in half lengthwise. Scoop out seeds. Arrange eggplant on foil-lined baking sheet, cut sides up. Brush with remaining 2 tablespoons olive oil and sprinkle with 1/2 teaspoon salt. Broil on high (6 inches from heat source) 7 minutes, or until tender.

Remove eggplant from oven; cover with foil. With fork, fluff bulgur; stir in cashews. Stuff eggplant with bulgur mixture; garnish with chopped mint.

You can make this easy Orange-Rosemary sauté using 1 pound of thin cutlets such as chicken, turkey, or even veal.

Orange-Rosemary Cutlet Sauté

tsp. black pepper

orange

rosemary

apricot jam

honey

Orange peel strips rosemary

<b>Prepare cutlets:</b> If necessary, pound cutlets to 1/4-inch thickness. Sprinkle cutlets with salt and pepper. In nonstick 12-inch skillet, heat 2 teaspoons olive oil over medium-high heat until hot. Add cutlets and cook 5 to 6 minutes, until golden, turning once. Transfer cutlets to platter; cover with foil to keep warm.

<b>Prepare sauce:</b> In same skillet, heat 2 teaspoons olive oil over medium heat until hot. Add the 1 medium orange, 1 teaspoon dried crushed rosemary, and 2 tablespoons water. Cover skillet and cook for 6 to 8 minutes, until ingredients are tender and lightly browned. Add 1/4 cup apricot jam, 1 tablespoon water, and 1 tablespoon honey, and cook over medium heat for 2 minutes, uncovered.

To serve, pour sauce over warm cutlets. Garnish with orange-peel strips or fresh rosemary, if you like.

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Chicken-Fried Steak

Bulgur and Cashew Stuffed Eggplant

Orange-Rosemary Cutlet Sauté

Top 3 nutrition: heart healthy recipes from across the web

The most viewed nutrition: heart healthy recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Chicken-Fried Steak

Bulgur and Cashew Stuffed Eggplant

Orange-Rosemary Cutlet Sauté

The most viewed nutrition: heart healthy recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine