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

Prepare cutlets: 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.

Prepare sauce: 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.

Crowned with melty mozzarella, fresh tomatoes, and basil, these Caprese turkey burgers will be a smash hit at every backyard BBQ and cookout around.

Caprese Turkey Burgers

mayonnaise

store-bought pesto

lb. ground turkey (preferably 93% or 94% lean)

egg,

c. finely chopped fresh basil, plus 12 large leaves

Parmesan, finely grated (about 1/4 c.)

garlic powder

kosher salt,

tsp. black pepper,

(1/2"-thick) slices fresh mozzarella (about

hamburger buns, toasted

tomato

balsamic glaze

Delish is known for developing the most creative and outrageously good food on the planet. Each recipe is meticulously tested and perfected by our team of culinary experts, ensuring they’ll always be completely foolproof and totally fun.

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In a small bowl, stir mayonnaise and pesto until combined. Set aside.

In a large bowl, using clean hands or a flexible spatula, mix turkey, egg, chopped basil, Parmesan, garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper just until combined. Divide mixture into 4 portions and shape into round patties about 1/2" thick.

In a large metal or cast-iron skillet over medium-high heat, heat 1 tablespoon oil. Arrange 2 patties in skillet, spacing evenly apart, and cook until a browned crust forms on the bottom, about 3 minutes. Flip burgers, cover pan, and continue to cook until an instant-read thermometer inserted into the center registers 155°, about 2 minutes more.

Uncover pan and place 1 slice mozzarella on top of each burger. Cover and continue to cook until cheese is melty and burgers are cooked through (instant-read thermometer should register 165°), about 1 minute more. Transfer burgers to a plate. Repeat with remaining 1 tablespoon oil, patties, and mozzarella.

Spread pesto mayo across bottom buns. Top with a burger and tomato slice; generously season tomatoes with salt and pepper. Drizzle with balsamic glaze and top with basil leaves. Close burgers with top buns.

This was the juiciest burger I've ever made. I followed the recipe but with tweaks. I used the bacon drippings to 'fry' the ground turkey instead of the suggested oil. I didn't have the thick-sliced mozzarella, so the thinly sliced cheese worked fine. Served with broccoli cheese tots

I subbed ground chicken just because I prefer to turkey but left everything else exact- my whole family is obsessed asked to make it part of the regular rotation

Top 4 nutrition: heart healthy recipes from across the web

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Chicken-Fried Steak

Bulgur and Cashew Stuffed Eggplant

Orange-Rosemary Cutlet Sauté

Caprese Turkey Burgers

Top 4 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

Caprese Turkey Burgers

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