Asian Tuna or Swordfish Burgers

HeartSmart: The Best of HeartSmart Cooking
by Bonnie Stern

From the IACP award-winning author of Bonnie Stern's Essentials of Home Cooking comes the best of HeartSmart™ cooking, revised and updated with 75 brand-new recipes.

For more than a decade, the partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. Bonnie's phenomenally successful HeartSmart cookbooks have bridged the gap between healthy eating and delicious food.

This wonderful new compendium will be a must for every kitchen and features over 300 favourite recipes from the bestselling Simply HeartSmart Cooking, More HeartSmart Cooking and HeartSmart Cooking for Family and Friends, as well as 75 brand-new recipes to add to your HeartSmart repertoire. Many of the classic recipes have been fully updated to incorporate current food trends and new nutritional information. A satisfying breakfast of Lemon Ricotta Pancakes or an easy dinner of Korean Flank Steak, Sesame Spinach and Mixed Grain Pilaf reminds us that healthy eating does not have to mean sacrificing flavour or the enjoyment of food.

As always, comprehensive nutritional analysis is provided for every recipe. The book is filled with menu ideas for everything from simple weeknight meals to elegant entertaining, and also offers valuable information on how to stock the HeartSmart pantry.

HeartSmart is certain to become the cornerstone of your cookbook collection - the latest and best word on the pleasures of eating well.

Many people want to eat more fish, but they want it to taste more like meat. Chopped tuna and swordfish make great fish burgers because of their firm, meaty texture.

Serve these in the bun with grilled red onion slices.

Makes 6 servings

2 tsp (10 mL) olive oil
3 green onions, chopped
1 tbsp (15 mL) finely chopped fresh ginger root
1 clove garlic, finely chopped
1 lb (500 g) boneless, skinless fresh tuna
2 egg whites, or 1 whole egg
½ cup (125 mL) fresh whole-wheat or regular breadcrumbs
½ tsp (2 mL) salt
¼ tsp (1 mL) pepper
2 tbsp (25 mL) hoisin sauce
1 tbsp (15 mL) soy sauce
1 tsp (15 mL) dark sesame oil
6 whole-wheat or regular sesame seed buns

1. Heat olive oil in a nonstick skillet on medium heat. Add green onions, ginger, garlic and cook gently for a few minutes, or until fragrant.

2. Cut fish into chunks and pat dry. Chop coarsely in a food processor. Add egg whites and breadcrumbs and chop until just combined. Blend in cooled garlic mixture, salt and pepper. Shape into 6 patties, about ½ inch thick.

3. To prepare glaze, in a small bowl combine hoisin sauce, soy sauce and sesame oil.

4. Grill burgers for a couple of minutes. Turn and brush with glaze. Turn and brush once more, cooking burgers for a total of about 3-4 minutes per side, or until cooked through but still juicy. Serve in buns. Serves six.

Per Serving: 326 calories, 25 g protein, 10 g fat (2 g saturates), 39 mg cholesterol, 32 g carbohydrate, 3 g fibre, 730 mg sodium, 462 mg potassium. Excellent source of Vitamin A, Thiamin, Niacin, Vitamin B12 Good source of Riboflavin, Vitamin B6, Iron

Balsamic-Maple-Glazed Lamb Chops With Sweet Potatoes

This is a great way to use a less-expensive balsamic vinegar, as it becomes sweeter when it is reduced (save your better-quality vinegar for salads).

Makes 8 servings

1 tbsp (15 mL) olive oil
3 lbs(1.5 kg) sweet potatoes, peeled and thickly sliced
8 shallots, peeled and halved
1 tbsp (15 mL) chopped fresh rosemary
1 tsp (5 mL) salt, divided
¼ tsp (1 mL) pepper
2 cups (500 mL) balsamic vinegar
3 tbsp (45 mL) maple syrup
1 tsp (5 mL) Dijon mustard
1-inch (2.5 cm) piece orange peel
16 thin lamb rib chops (about 2 ½ to 3 oz/75 to 90 g each), trimmed

1. Brush large sheet of heavy-duty foil with oil. Arrange sweet potato slices, overlapping slightly, over centre of foil. Sprinkle sweet potatoes with shallots, rosemary, ½ tsp (2 mL) salt and pepper. Fold over foil and seal and place package in or on barbecue. Cook for about 35 minutes, turning package once or twice. (Package can also be baked in a 400 degrees F / 200 degrees C oven for about 35 minutes, or until tender.)

2. Meanwhile, in a saucepan, combine vinegar, maple syrup, mustard, orange peel and remaining ½ tsp (2 mL) salt. Bring to a boil, reduce heat and simmer uncovered for 10-15 minutes, or until mixture is syrupy. You should have about 1 cup glaze. Discard orange peel. Reserve ¼ cup (50 mL) of glaze for garnish.

3. Pour ½ cup (125 mL) glaze over chops and rub in. Grill lamb for 2 minutes. Brush with ¼ cup (50 mL) glaze, turn and cook for 2 minutes longer for medium-rare.

4. Drizzle plates with reserved glaze. Serve chops on a bed of sweet potatoes.

Per Serving: 257 calories, 14 g protein, 7 g fat (2 g saturates), 45 mg cholesterol, 35 g carbohydrate, 4 g fibre, 220 mg sodium, 514 mg potassium. Excellent source of Vitamin A, Niacin, Vitamin B12. Good source of Vitamin C, Riboflavin, Vitamin B6.

Lemon Ricotta Pancakes

The lemon flavour in these light and delicate pancakes is wonderful to wake up to. Dust the pancakes with a little extra sifted icing sugar before serving, if you wish.

Makes 6 servings (about 20 3-inch / 7.5 cm pancakes)
1 cup (250 mL) light ricotta cheese
3 egg yolks
½ cup (125 mL) all-purpose flour
¼ cup (50 mL) granulated sugar
2 tsp (10 mL) grated lemon peel
Pinch ground nutmeg
1 tbsp (15 mL) soft non-hydrogenated margarine or unsalted butter, melted
4 egg whites
1/3 cup (75 mL) lemon juice
¼ cup (50 mL) sifted icing sugar

1. In a large bowl, whisk together ricotta, egg yolks, flour, sugar, lemon peel, nutmeg and melted margarine.

2. In a separate bowl, beat egg whites until light and fluffy. Stir one-third of whites into ricotta batter. Gently fold in remaining whites.

3. Heat a large, lightly-oiled non-stick skillet on medium heat. Add batter to pan in large spoonfuls, flattening batter slightly with back of spoon. Cook for about 2 minutes per side, or until just cooked through.

4. In a saucepan, heat lemon juice and stir in icing sugar. Brush lightly over tops of cooked pancakes.

Per Serving: 194 calories, 10 g protein, 7 g fat (2 g saturates), 120 mg cholesterol, 24 g carbohydrate, trace fibre, 118 mg sodium, 120 mg potassium. Good source of Riboflavin, Vitamin B12.

Copyright © 2006 by Bonnie Stern.

About the Author

Bonnie Stern is one of Canada's most popular food personalities. In 2004, her Bonnie Stern's Essentials of Home Cooking won a coveted International Association of Culinary Professionals Cookbook Award. For over thirty years, she has operated the Bonnie Stern School of Cooking and is the author of eleven bestselling cookbooks. She has hosted two national television shows and currently writes a weekly column for the National Post.