My $125,000 Entry Recipe
A healthy diet is the best defense against the leading cause of death in the United States- Heart Disease. After browsing the American Heart Association website I came across what they have defined to have ideal cardiovascular health, identifying seven factors that impact health and quality of life. Simple, small changes can make a big difference in living a better life.
don’t smoke;
maintain a healthy weight;
engage in regular physical activity;
eat a healthy diet;
manage blood pressure;
take charge of cholesterol; and
keep blood sugar, or glucose, at healthy levels.
The right number of calories to eat each day is based on your age and physical activity level and whether you're trying to gain, lose or maintain your weight. As part of a healthy diet, an adult consuming should aim for:
- Fruits and vegetables: At least 4.5 cups a day
- Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week
- Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
- Sodium: Less than 1,500 mg a day
- Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
- Nuts, legumes and seeds: At least 4 servings a week
- Processed meats: No more than 2 servings a week
- Saturated fat: Less than 7% of total energy intake
- With all that being said- Good Housekeeping Magazine has challenged it's readers to 'Cook Your Heart Out', celebrating dishes that support a heart healthy lifestyle. To qualify for the Good Housekeeping Cook Your Heart Out Contest, the recipe must meet the American Heart Association Guidelines..for the recipe I came up with- Each serving should contain:
- •8 g or less of total fat
- •2.5 g or less of saturated fat
- •Less than 0.5 g of trans fat
- •55 mg or less of cholesterol
- •600 mg or less of sodium
- Let me be honest- I had trouble! I cook very healthfully at home- but to meet all of these guidelines it took repeat after repeat to make sure the recipe was flavorful enough and still fell under all these parameters. Here's what I got- and it is yummy! :) Instead of buying the pre-packaged (and fried) tostada shells, I baked regular corn tortillas until they were crispy. I also used plenty of seasonings and lime juice for added flavor, rather than salt.
- I challenge you to try this at home- see what healthy recipe you can come up with, or revamp an original. Your heart will thank you!
- Chipotle Tilapia Tostadas
- with Avocado Cilantro SlawINGREDIENTS:
- 8 corn tortillas
- 3 (4oz) tilapia fillets
- 1/2 tablespoon chipotle seasoning
- 1/2 tablespoon fajita seasoning (I used McCormicks, it is sodium-free)
- 2 teaspoons cumin
- 1 1/2 cups canned black beans, rinsed well
- 3 tablespoons chopped cilantro
- 2/3 cup yellow tomato, chopped
- 2 jalepenos, divided, chopped
- 1/2 cup diced avocado
- 1/2 cup red onion, sliced thin
- 3 green onions, white and green parts, chopped
- juice of 2 limes, divided
- 1/4 cup shredded, reduced fat mozzarella cheese
- 1 cup canned crushed tomatillos
DIRECTIONS:
Preheat oven to 375 degrees. Coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes. Meanwhile to make slaw: combine cilantro, tomatoes, red and green onions, one jalapeno, and avocado. Squeeze one lime over top, about 2 tablespoons. Gently stir, mixing to combine, careful not to break or smush the avocado. Reserve in the refrigerator until use. Next, to make the salsa verde, place the crushed tomatillos and remaining jalepeno in a blender or food processor and combine until jalepeno and tomatillos are incorporated well. Place in the refrigerator with the slaw for later use. Finally, coat a large non-stick skillet with cooking spray and heat over medium high heat. Combime the cumin, chipotle, and fajita seasonings. Season the tilapia with the rub and place in the heated pan. Cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Transfer fish to a plate. Carefully break apart the fish and squeeze remaining lime juice over top. To assemble tostadas: Divide black beans evenly among the 8 tostada shells, 2-3 tablespoons on each. Top with avocado slaw and about 1 oz of tilapia. Drizzle with salsa verde and sprinkle with shredded cheese.
Nutritional Information
Makes 4 servings
Calories: 333
Fat: 7.8g (1.7g Saturated, 0g Trans Fat)
Cholesterol: 38.8mg
Sodium: 297mg
Carbohydrates: 44.4 g
Fiber: 10.6g
Protein: 26.7g