By Sodexo Executive Chef Marc Gilberti of Ochsner Health System’s Cafe Zucchini

Makes 4 servings

Per serving: 324 calories, 3 grams saturated fat, 13 grams carbohydrate, 3.5 grams fiber, 30 grams protein

Asian Chicken Marinade

2 tbsp hoisin sauce

3 tsp rice vinegar

2 tsp sherry

1 tsp chopped garlic

1 tsp chopped ginger root

1 tsp chopped green onion

4 – 4oz portions chicken breast (cut in half long ways)

Preheat oven to 350 degrees. Preparation:  Combine all ingredients except chicken in a mixing bowl, mix thoroughly.  Add chicken breast to marinatd and refrigerate one hour.  After marinated, place chicken breast onto baking sheet pan and bake at 350 degrees for 20-25 minutes or until chicken is fully cooked.   Set aside to cool.

Asian Peanut Dressing

2 tsp chopped garlic

1 tsp chopped ginger root

1 tbsp low sodium soy sauce

1 tbsp oyster sauce

1 tbsp ketchup

1 tbsp water

1 tbsp sugar

1 tbsp red wine vinegar

1 tsp crushed red pepper

3 tbsp creamy peanut butter

2 tbsp sesame oil

Preparation:  Stir fry garlic and ginger until lightly brown add remaining ingredients except for sesame oil.  Bring to a boil and add sesame oil and remove from heat.  Cook quickly.

Salad Mixed Items

2 cups shredded Napa cabbage

2 cups shredded romaine

2 cups spring mix or spinach

1 cup snow peas

1/4 cup of shredded carrots

1/4 cup of chopped cilantro

1/4 cup of chopped green onions (for garnish)

Combine all items together except for carrots, cilantro and green onions.  Then divide on 4 plates, place two pieces of chicken breast on top of bed of mixed greens and drizzle 1 1/2 oz of peanut dressing over each salad.  Garnish with carrots, cilantro and green onions.

By Chef Dione Duhon of The Fit Gourmet of New Orleans

www.fitgourmetnola.com

Makes 1 serving

1 onion, diced

1 Creole tomato, diced

6-8 Louisiana Shrimp (approximately 4 ounces)

1 zucchini, diced or cut into rounds

The Fit Gourmet’s Low Sodium Seasoning (note: Paul Prudhomme’s No Salt/No Sugar Seasoning Blends can also be used)

2 sprigs fresh oregano, finely chopped

4 garlic pods, roasted

1 bay leaf

1 cup shrimp stock

1 cup cooked whole wheat pasta

In a large pan over medium-high heat, sauté onion until opaque. Add tomato and sauté until tomato becomes soft (about 2 minutes).  Add shrimp, stirring until thoroughly cooked (about one minute), then sear and cook zucchini until softened.  Add low-sodium seasoning, oregano and bay leaf, then shrimp stock, stirring constantly.

Simmer over medium heat until all ingredients incorporate, and serve over whole wheat pasta.  To shave carbs and calories, can also be served over zucchini ribbons or spaghetti squash.

Per serving: 350 calories, 2 grams saturated fat, 38 grams carbs, 7 grams fiber, 6 grams sugar, 35 grams protein

This low-calorie, lower-carb spaghetti and meatball makeover can be made ahead and kept in the fridge for up to two days, or in the freezer for up to three months. Just freeze them separately, and combine and heat when ready to eat! (News with a Twist – 5/1/13)

Switching to oatmeal or Cheerios is one of the first nutritional changes that many people make when diagnosed with high cholesterol, and while they do contain soluble fiber, the National Institutes of Health recommends 10 to 25 grams of soluble fiber – daily – to reduce bad LDL cholesterol.

A serving of Cheerios has just a single gram of soluble fiber — that means it could take 10-plus bowls of Cheerios — daily — to effectively lower LDL cholesterol. Oatmeal is a little better, with 2 grams of soluble fiber per serving – but still… five bowls??

So while there’s nothing wrong with incorporating oats or Cheerios, there are plenty of other foods that give us far more bang for our buck when it comes to adding more cholesterol-reducing soluble fiber into our diets.

Ground psyllium (the main ingredient in Metamucil) ranks highest, with 6 grams of soluble fiber per tablespoon.

And not to worry if Metamucil isn’t up your alley — a cup of beans (like Blue Runner’s red, black, or white beans) provides 4 to 6 grams of soluble fiber.

And if you’re a fan of oatmeal in the morning, try Kashi Go Lean Instant Hot Cereal, with 5 grams of soluble fiber per packet – plus it has added protein for more staying power as well.

Plant-based compounds called plant sterols and stanols can also improve cholesterol levels. They’re added to foods like Smart Balance Heart Smart milk and buttery spreads like Benecol and Smart Balance Heart Smart, with a recommended dose of 2 to 4 servings daily.

Soy protein is another option that may reduce bad LDL cholesterol. Aim for at least 25 grams of soy protein daily, with common sources including soy protein powder, soy milk, and soy-based meat substitutes.

Along with nutritional changes, regular exercise and maintaining a healthy weight will help to improve your cholesterol – just one more reason to get moving and keep your weight in check!

By Aaron Burgau, Chef/Owner of Patois

Serves 2

Paneed Pork Chops

4 lean center cut pork chops (2oz each)

1 ½ cups whole wheat flour

1 ½ cups whole wheat breadcrumbs

1 tablespoon olive oil

1 cup 2% milk mixed with 1 egg

Dredge chops in flour then coat in egg/milk mixture.  Dip and coat in breadcrumbs.  Heat oil in large skillet until hot.  Place chops in pan, cook 3 minutes on each side.

Roasted Brussels Sprouts

1 tablespoon canola oil

2 cups raw Brussels sprouts, halved

Salt and pepper to taste

½ teaspoon chopped garlic and shallots

Heat oil in medium skillet to medium-hot.  Add Brussels sprouts, salt, and pepper.  Cook about 5 minutes, stirring frequently, until sprouts are caramelized.  At very end, add ½ teaspoon of chopped garlic and shallots. Toss around with sprouts a few times then immediately take off fire.

Vinaigrette

1 teaspoon coarse ground mustard

1 teaspoon Steen’s cane syrup (or honey)

1 teaspoon diced shallot

1 Tablespoon vinegar

Mix well.

To serve:  Place sprouts in center of plate, and place pork chops on top.  Drizzle vinaigrette acrosse the chops and around the plate.  Serve immediately.

By Aaron Burgau, Chef/Owner of Patois

Serves 4

Ingredients:

4 6-ounce portions of hanger steak

1 cup julienned red pepper

1 cup julienned red onion

1 cup julienned Poblano pepper

1 ½ cup julienned Napa cabbage

¼ cup fresh basil, torn

¼ cup fresh mint, torn

¼ cup fresh cilantro, torn

¼ cup roasted cashews

1 cup smoked shiitake vinaigrette (recipe below)

Sal t & pepper

8 cups julienned green papaya

1 tsp kosher salt

1 tsp black pepper

Smoked shiitake vinaigrette

1lbs smoked shiitake, julienned

1 cup canola oil

1 tbsp diced shallots

1tsp diced garlic

¼ lime juice

¼ rice wine vin

1 tsp sugar

Marinate steaks in two ounces of vinaigrette for at least one hour in refrigerator.

Preheat grill.  Remove steaks from marinade and season with salt and pepper (optional).  Grill steaks for six minutes on each side or until reaches desired temperature (medium-rare or medium is recommended).  Let rest for 5 minutes before slicing.

Place all other ingredients except cashews and green onion in a large mixing bowl and toss well.

Slice the steaks on a bias.

Place salad onto the plates, and place the sliced steaks on top.  Garnish with cashews and green onions and serve.

By Glen Hogh, Chef & Owner of Vega Tapas Café

This frittata-like Spanish favorite is perfect for brunch or a meatless dinner.

5 eggs

4 egg whites

1 cup Yukon Gold Potatoes blanched and diced

½ cup Manchego cheese, shaved or grated

Salt (optional) and black pepper to taste

2 tbsp olive oil

1 medium yellow onion finely chopped

Preheat oven to 400 degrees.  In large mixing bowl, combine eggs and egg whites, cooled potatoes, and half of manchego.  Add salt & pepper to taste, and fold together.

Heat two tablespoons of Spanish olive oil in a medium skillet, and sauté onion until clear (approximately two minutes).  Combine all into skillet and heat over medium until sides begin to bubble and brown.

Place into oven and bake for 10-12 minutes or until golden brown. Remove and allow to cool.  Cut into two-inch equal wedges and garnish.  Serve and savor.

Nutrition Facts per Entrée Serving:

190 calories

10 grams fat

4.5 grams saturated fat

10 grams carbohydrate

2 grams fiber

15 grams protein

Nutrition Facts per Appetizer Serving:

95 calories

5 grams fat

2.3 grams saturated fat

5 grams carbohydrate

1 gram fiber

7.5 grams protein

By Glen Hogh, Chef & Owner of Vega Tapas Café

This creamy side dish is served with pan roasted gulf fish as one of Ochsner’s Eat Fit NOLA menu items at Vega Tapas Café.

1 head of fresh cauliflower (approximately 2 pounds), separated

2 cloves garlic, crushed

1 cup olive oil

½ red onion, shaved

Salt and pepper to taste

Preheat oven to 350 degrees.  Toss all ingredients together in large bowl till uniformly coated with oil.  Place into baking dish along with 1 cup water.  Bake for 35-40 minutes or until golden brown.  Remove and allow to cool slightly.  Place into food processor and pulse.  Using oil from pan, adjust the consistency as needed.

Nutrition Facts per Cup:

70 calories

4 grams fat

<1 gram saturated fat

7 grams carbohydrates

4 grams fiber

2 grams protein

Myth: Eating late at night will make you fat.

Your body doesn’t know what time it is. It’s not like a meal at 6 p.m. will be stored in your muscles or burned for immediate energy, yet suddenly that same meal at 8 p.m. will go straight to your butt. Instead, your body recognizes an accumulation of calories over time, or a deficit of calories over time.

So why is it that so many diets ban eating after 6 or 7 p.m.? For many, the evening hours are when willpower falters. So it’s not simply that you’re eating late at night; it’s what you’re eating late at night. Cookies, ice cream, chips, crackers — all those mindless nighttime nibbles can add up to hundreds, even thousands of calories.

Dinner at 8 p.m.? No sweat. Just keep it reasonable – most people can get by with a lean protein entree, veggies on the side, and salad – and curb the late-night munchies.

For good digestion, try to allow at least two hours between dinner and bedtime.

If you find yourself looking for a bedtime/nighttime snack, look for something protein-rich & low in carbs to satisfy your craving.

3 no-guilt nighttime snacks to satisfy any craving (or can do just one):

Cold & Creamy: Fro-Yo Popsicles (homemade, old-school ‘popsicles’ with greek yogurt + fresh berries)

Savory:  Cheese quesadilla (reduced-fat cheese melted onto high fiber tortilla)

Chocolate-y:  Protein pudding made with sugar-free chocolate pudding + protein powder

(News with a Twist 3/20/13)