Get ready for summer with some great recipes from Smart Balance, the maker of heart healthy products. Cut unhealthy fats without sacrificing flavor by making some simple substitutions.
Try these crowd-pleasers at your next barbecue:
• Make your marinades as healthy as they are tasty by using Smart Balance® Omega Oil, which helps support healthy cholesterol with a natural blend of canola, soy and olive oils.
• Try new sour cream from Smart Balance as a healthier ingredient in your favorite side dishes. It offers great taste and good health, rich in Vitamin D and E, and is a great source of Omega-3s.
• Enjoy a fresh take on the All-American apple pie by switching from regular butter to Smart Balance® Butter Blend Omega. Cut saturated fat by 28% without sacrificing taste by using Smart Balance Butter Blend instead of regular butter.
Summer Recipes from the Makers of Smart Balance
Oregano-Balsamic Grilled Pork
1/2 cup Smart Balance® Omega Oil
1/4 cup balsamic vinegar
2 teaspoons dried oregano leaves, crushed
2 medium garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
Four 4-ounce boneless center cut pork chops, trimmed of fat
1/8 teaspoon salt
1/8 teaspoon pepper
Combine all marinade ingredients in a small jar, secure with lid. Shake vigorously until well blended.
Place the pork in a quart-size re-sealable plastic bag, add 1/3 cup of the marinade, refrigerate remaining marinade for later use. Seal and toss back and forth to coat evenly. Refrigerate overnight or at least 8 hours, turning occasionally.
Coat a grill pan or grill rack with Smart Balance® Cooking Spray and place over medium high heat until hot. Remove pork from marinade, discarding marinade. Cook pork 4 minutes on each side or until barely pink in center. Let stand 5 minutes. Sprinkle each lightly with 1/8 teaspoon salt and pepper to taste.
Serves 4; 3 ounces cooked pork per serving.
Per serving: 187 calories, 21g protein, 1g carbohydrate, 10.5g total fat, 2.2g saturated fat, 4.5g monounsaturated fat, 2.3g polyunsaturated fat, 0.1g trans fat, 409mg omega-3 fatty acids, 2,171mg omega-6 fatty acids, 66mg cholesterol, 234mg sodium, 0g fiber
Variation: (Prep Time: 4 minutes) For a main salad, toss 1/4 cup dressing with 6 cups packed spring greens, 1 cup cherry tomatoes, ½ cup cooked diced chicken, and 1/4 cup chopped onion. Serves 4
Picnic Egg Salad
4 large eggs
2 tablespoons Smart Balance™ Sour Cream
2 tablespoons Smart Balance® Omega Plus Light Mayonnaise
3 tablespoons sweet pickle relish
1/4 teaspoon black pepper
1/4 teaspoon salt
1/2 cup thinly sliced celery
1/4 cup finely chopped green onion
Place eggs in a medium saucepan, add enough cold water to cover eggs completely. Bring to a boil over high heat, reduce heat, and simmer, uncovered, 10 minutes. Remove eggs from water and let stand 2 minutes before peeling under cold running water. Chop eggs.
Combine the chopped eggs, sour cream, mayonnaise, pickle relish, black pepper, and salt in a medium bowl, mashing some of the egg yolks while stirring. Stir in the remaining ingredients.
Serves 4; about 1/2 cup per serving
Per serving: 131 calories, 7 grams protein, 7 grams carbohydrate, 8.8 grams fat, 2.3 grams saturated fat, 3.6 grams monounsaturated fat, 1.6 grams polyunsaturated fat, 0 grams trans fat, 302 mg Omega-3 fatty acids, 663 mg Omega-6 fatty acids, 218 mg cholesterol, 392 mg sodium, 1 gram fiber
Apple Pie Filling:
4 cups thinly sliced tart apples, such as Granny Smith (about 3 apples total)
4 cups thinly sliced red apples, such as Gala (about 3 apples total)
2 teaspoons vanilla
1/2 cup sugar
3 tablespoons all purpose flour
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
Smart Balance® Cooking Spray
1 1/4 cups all purpose flour
2 tablespoons sugar
1/3 cup chilled Smart Balance® Butter Blend Omega, diced*
2-3 tablespoons cold water
1 egg white, beaten
1 tablespoon sugar
Preheat oven to 357 degrees F.
Combine the apples and vanilla in a large bowl. Sprinkle the remaining filling ingredients, except the cooking spray, evenly over the apples and toss gently to blend.
Coat a 9-inch deep-dish glass pie pan with cooking spray. Place the apple mixture in the pan and set aside.
Combine the remaining 1 1/4 cups flour and 2 tablespoons of the sugar in the large bowl (the same bowl the apples were in). Using a pastry blender or two knives, cut the butter blend into flour mixture until it resembles coarse meal. Sprinkle with the water, 1 tablespoon at a time, tossing with a fork until dough is moist, but slightly crumbly. Gently press dough into a 4-inch circle on a sheet of plastic wrap, cover with another sheet of plastic wrap. Roll the dough, still covered, into an 11-inch circle. Remove top sheet of plastic wrap from dough circle; place, plastic wrap side up, overfilling. Remove remaining plastic wrap. Press edges of dough together. Fold edges under, and flute. Cut 4 (1-inch) slits into top of pastry using a sharp knife. Brush top and edges of pie with egg white; sprinkle with 1 tablespoon sugar.
Place strips of foil around outer edges of the pie to prevent the edges from over-browning and bake 25 minutes. Remove foil strips and bake 30 minutes or until piecrust is golden.
Per serving: 276 calories, 3 grams protein, 49 grams carbohydrate, 8 grams fat, 3.5 grams saturated fat, 2.1 grams monounsaturated fat, 1.2 grams polyunsaturated fat, 0 grams trans fat, 252 mg Omega-3 fatty acids, 122 mg Omega-6 fatty acids, 10 mg cholesterol, 76 mg sodium, 2 grams fiber