Page 94 - South Mississippi Living - February, 2016

HEALTHY LIVING heart healthy recipes
®
story and photos courtesy of American Heart Association SLOW-COOKED POT ROAST
INGREDIENTS
1 Tbsp. olive oil
1 1/2 lb. beef top round roast in one piece, all visible fat discarded 1/4 tsp. salt
1/2 tsp. ground black pepper
1 medium yellow onion, about one cup, thinly sliced
3 clove garlic, chopped into 4 pieces each
2 stalk celery, about 1 cup, cut into 1-inch pieces
2 potatoes, unpeeled, cut into 2-inch pieces
2 carrots, peeled and cut into 1-inch rounds
1 cup water
DIRECTIONS
February is Heart Month and there’s no better way to help this hard-working human organ than
with heart healthy recipes. Thanks to the American Heart Association for providing recipes that are good to eat and easy to make. Additional recipes can be found at their website www.heart.org/simplecookin, a great resource for healthy cooking.
Remove meat from refrigerator an hour before cooking, trim and pat dry with paper towels.
Preheat the oven to 325° F.
In a deep heavy oven proof pot heat the olive oil to medium and sear the meat on all sides, about 2-3 minutes per side.
Sprinkle with salt and pepper. Add the onions, garlic, celery, potatoes, carrots and water.
Cover and bake in the oven for 2 hours.
Remove the meat from the pot and allow it to rest, covered loosely with foil, for 15 minutes before you slice into quarter-inch slices.
This allows the juices in the meat to redistribute so meat is moister. Serve with the cooked vegetables and pour pan juices over the meat.
PORK TENDERLOIN WITH GREENS
INGREDIENTS
1 lb. pork tenderloin, sliced into 1-inch rounds 1/4 tsp. ground black pepper
1/2 cup whole-wheat flour
1 Tbsp. olive oil
5 Tbsp. low-sodium chicken broth
1/4 cup balsamic vinegar
1 bunch Swiss chard (about 6-8 cups depending on the size of the bunch),
chopped into 3/4-inch pieces, stems separate from leaves
3 Tbsp. raisins
2 clove garlic
3 Tbsp. slivered almonds, toasted for 3 minutes in a dry skillet at medium heat cooking spray
DIRECTIONS
Mix the flour and pepper in a plastic bag and add the sliced pork tenderloin and shake well to coat. Remove and place on plate.
Combine 1/4 cup of the chicken broth with the balsamic vinegar, set aside. Toast the slivered almonds for 3-5 minutes, set aside.
Heat a heavy skillet to medium high for 1 minute and then add 1 Tablespoon of olive oil and the chopped chard stems. Cook the stems for 5 minutes, then add the chopped chard leaves. Let the chard cook for 3 minutes, then add
1 tablespoon of chicken broth, the raisins and garlic, cover well. Cook until
tender. While the chard is cooking, coat another heavy skillet with cooking spray and heat to medium high. Add the pork tenderloins and cook 2
minutes on each side, then remove and let rest. If you have a meat thermometer, the pork should read 145° F.
In the same skillet add the chicken broth and balsamic vinegar mixture, cook uncovered at medium high heat until half evaporates. It’s helpful to use a screened cover to prevent spatter and make clean up easier later. Remove the balsamic vinegar and chicken broth reduction from heat.
Serve the pork tenderloins with the balsamic vinegar sauce over them and place the sautéed greens, garnished with the slivered almonds on the side.
94 SOUTH MISSISSIPPI Living • February 2016 FOR MORE REFLECTIONS OF THE GULF COAST >> www.smliving.net