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Cookbook focuses on heart health

Recipes opts for lower fat and less sodium.


This month marks the 10th anniversary of the American Heart Association’s Go Red for Women movement.

To help raise women’s awareness about heart disease and stroke, the American Heart Association published a new cookbook, “Recipes for the Heart.” The cookbook includes 47 tasty, heart-smart recipes as well as healthy lifestyle information.

“Heart disease is one of the most preventable diseases,” said Beth Langefels, communications director for the American Heart Association, Miami Valley Division. One way people can prevent heart disease is to eat a healthy diet.

Langefels said the cookbook features lower fat, lower sodium versions of popular recipes.

“A lot are easy and quick,” she said. “They’re usually 30 minutes or less.”

Today we share with you a recipe from the new cookbook.

BARLEY AND ASPARAGUS RISOTTO

Serves 6; 2/3 cup per serving

Ingredients

1 tablespoon olive oil

1/3 cup finely chopped shallot

1 medium garlic clove, minced

1 cup uncooked medium pearl barley

1/4 cup dry white wine (regular or nonalcoholic)

2 1/2 cups fat-free, low-sodium chicken broth and 1/4 cup fat-free, low-sodium chicken broth (if needed), divided use

2 cups trimmed and cut asparagus (1-inch pieces)

1/8 teaspoon pepper

1/8 teaspoon dried marjoram, crumbled

2 tablespoons shredded or grated Parmesan cheese

Directions

In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the shallot for 2 minutes, or until slightly softened, stirring frequently.

Stir in the garlic. Cook for 1 minute, stirring frequently.

Stir in the barley. Cook for 3 minutes, or until lightly toasted, stirring frequently.

Pour in the wine. Cook for 1 minute, or until the wine has evaporated, stirring constantly.

Pour in 2 1/2 cups broth. Bring to a boil, still over medium heat. Reduce the heat and simmer, covered, for 20 minutes, or until the barley is just tender, stirring occasionally.

Stir in the asparagus, pepper, marjoram, and remaining 1/4 cup broth if needed. Increase the heat to high and bring to a simmer. Reduce the heat and simmer, covered, for 5 minutes, or until the barley and asparagus are tender and the liquid has evaporated. Just before serving, sprinkle with the Parmesan.

Note: When fresh asparagus isn’t in season or simply for variety, replace it with almost any other vegetable.

SOURCE: “Recipes for the Heart” by the American Heart Association, 2013



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