HAWAIIAN CHICKEN KEBABS WITH BROWN RICE

SIDNEY

CROSBY

POS: CENTER • BIRTHPLACE: COLE HARBOUR, NS, CAN

INGREDIENTS

HAWAIIAN CHICKEN KEBABS WITH BROWN RICE Serves 4 • 306 Calories • 342mg Sodium

Marinade 1 lb. boneless, skinless chicken breasts (at least 36 pieces),

all visible fat discarded, cut into bite-size pieces 2 Tbsp. low-sodium soy sauce 20 oz. canned, unsweetened juice from pineapple chunks can 2 clove fresh garlic, minced OR 1 tsp. jarred, minced garlic

Marinade

• In a plastic bag, add

DIRECTIONS

chicken chunks.

• Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.

Chicken Kebabs

• Preheat oven to 400° F. Take chicken out of marinade and place in a bowl.

Chicken Kebabs

KID FRIENDLY

Non-stick cooking spray 36 pineapple chunks, packed in their own juice 2 fresh, chopped bell peppers (chopped into 36 pieces) 1 pint grape tomatoes or cherry tomatoes 12-15 wooden skewers 2 cups brown rice, cooked to package instructions OR 2 8.8- oz. packaged, cooked brown rice place the pineapple, chopped peppers, and tomatoes in 3 separate bowls.

• Repeat with the rest of skewers.

• After 12 skewers are made (and all the chicken • Let kids add 1 tomato to has been used), have kids the bottom of 1 skewer. make their own skewers • Spray a baking sheet Top with pineapple, with any remaining with cooking spray. Have chicken and bell pepper pieces. Cook kabobs kids wash bell peppers 3 times, letting kids add in oven until chicken and tomatoes before everything but the raw is cooked, about 15 chopping peppers. For chicken. Let kids add 1 minutes. Serve with rice. kid-friendly assembly, more tomato to top.

Per serving: Calories 306, Total Fat 4g, Sat. Fat 0.5g, Carbohydrates 40g, Sugars 20g, Fiber 5g, Cholesterol 73mg, Protein 29g, Sodium 342mg. Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart® Program.

BAKED PITA WITH CHEESE, TOMATOES AND CUCUMBERS

EVGENI

MALKIN

POS: CENTER • BIRTHPLACE: MAGNITOGORSK, RUS

DIRECTIONS

INGREDIENTS

BAKED PITA WITH CHEESE, TOMATOES AND CUCUMBERS Serves 4 • 223 Calories • 536mg Sodium

4 6-inch whole-wheat round pita breads, cut in half 4 oz. fat-free, shredded mozzarella cheese (about 1 cup) 1 clove garlic, minced ⅟2 tsp. dried basil 2 medium tomatoes, sliced into quarter-inch rounds, salt-free 1 large cucumber, cut into quarter-inch pieces, peeled 1 green onion, chopped

• Preheat oven (regular or toaster oven) to 350 degrees. • Cut the pita breads in half and set aside. • Shred the cheese and mix well with the garlic. • Sprinkle the dried basil over the shredded cheese. • Divide cheese evenly between the 8 pita halves, 2 Tablespoons per pita bread. • Place pita breads with cheese on a flat pan, cookie sheet or aluminum foil and put in the oven for 5 minutes, until the cheese melts. You may wish to make these in batches to keep the cheese melted and the bread from getting hard. • Remove from heat carefully, put on plates and serve with sliced tomatoes, cucumbers, and green onions.

Per serving: Calories 223, Total Fat 1.8g, Sat. Fat 0.3g, Carbohydrates 39g, Sugars 4g, Fiber 6g, Cholesterol 5mg, Protein 16g, Sodium 536mg. Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart® Program.

BANANA SPLIT BERRY YOGURT PARFAITS

PATRIC

HORNQVIST

POS: RIGHT WING • BIRTHPLACE: SOLLENTUNA, SWE

INGREDIENTS

BANANA SPLIT BERRY YOGURT PARFAITS Serves 4 • 157 Calories • 75mg Sodium

2 6 - oz. packaged, fat-free pineapple yogurt 1 cup sliced strawberries OR 1 cup mixed berries 1 large banana (about 1 cup sliced) ⅟4 cup low-fat granola (4 Tbsp) 1 Tbsp. cocoa, unsweetened 1 Tbsp. confectioner’s sugar 2 tsp. hot water

• To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.

DIRECTIONS

• In small cup, stir together cocoa, confectioner's sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.

Per serving: Calories 157, Total Fat 0.9g, Sat. Fat 0.2g, Carbohydrates 34g, Sugars 25g, Fiber 2g, Cholesterol 1mg, Protein 6g, Sodium 75mg. Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart® Program.

CINNAMON QUINOA WITH PEACHES

MARC-ANDRE

FLEURY

POS: GOALTENDER • BIRTHPLACE: SOREL, QC, CAN

INGREDIENTS

CINNAMON QUINOA WITH PEACHES Serves 6 • 254 Calories • 65mg Sodium Cooking spray 2 cup frozen, unsweetened peach slices, 2 1/2 cups water thawed, sliced OR diced 1 cup uncooked quinoa, rinsed, drained 1/4 cup chopped pecans, dry-roasted, 1/2 tsp. ground cinnamon coarsely chopped PLUS 1 1/2 cups fat-free half-and-half 2 Tbsp. chopped pecans, dry-roasted, 1/4 cup sugar coarsely chopped 1 1/2 tsp. vanilla extract

DIRECTIONS

• In a 3- to 4 1/2-quart round or oval slow cooker, lightly spray the slow cooker with cooking spray.

Pour in the water. Stir in the quinoa and cinnamon. Cook, covered, on low for 2 hours or on high for 1 hour, or until the water is absorbed and the quinoa is tender. • Just before the quinoa is ready, in a small bowl, stir together the half-and-half, sugar, and vanilla extract until the sugar has dissolved. • Spoon the quinoa into bowls. Top with the peaches. Pour in the half-and half mixture. Sprinkle with the pecans.

Per serving: Calories 254, Total Fat 7.0g, Sat. Fat 0.5g, Carbohydrates 42g, Sugars 17g, Fiber 4g, Cholesterol 0mg, Protein 10g, Sodium 65mg. This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.

DIJON PORK WITH POTATOES AND CARROTS

OLLI

MAATTA

POS: DEFENSEMEN • BIRTHPLACE: JYVÄSKYLÄ, FIN

INGREDIENTS

DIJON PORK WITH POTATOES AND CARROTS Serves 4 • 341 Calories • 511mg Sodium 2 medium garlic cloves, minced cut into 1/2-inch wedges 1 Tbsp. olive oil, extra virgin preferred 4 medium carrots, quartered lengthwise, 1 lb. pork tenderloin, all visible fat discarded cut into 2-inch pieces 1 1/2 Tbsp. Dijon mustard 2 small onions, cut into eighths 1/2 tsp. cracked black pepper 1 medium green bell pepper, cut into thin strips 2 tsp. olive oil, extra virgin preferred 1 medium red bell pepper, cut into thin strips 1/2 tsp. salt

8 medium red potatoes (about 2 oz. each),

• Preheat the oven to 425°F. Line a baking sheet with aluminum foil. • Put the potatoes, carrots, onions, bell peppers, and garlic on the baking sheet. Toss with 1

DIRECTIONS

tablespoon oil. Arrange in a single layer, leaving enough room in the center for the pork.

• Spoon the mustard over the pork; spread evenly over the top and sides. Sprinkle with the pepper. Place the pork on the baking sheet. Tuck the thin end of the pork under for even cooking.

• Bake for 10 minutes. Stir the vegetables. Bake for 25 minutes, or until the pork is no longer pink

in the center. Turn off the oven. Transfer the pork to a cutting board. Let stand for 3 minutes for easier slicing. • Meanwhile, drizzle the remaining 2 teaspoons oil over the vegetables. Stir gently to coat. Sprinkle with the salt. Stir gently. Leave the vegetables in the oven to keep warm while you slice the pork.

Per serving: Calories 341, Total Fat 10g, Sat. Fat 2g, Carbohydrates 37g, Sugars 12g, Fiber 7g, Cholesterol 74mg, Protein 29g, Sodium 511mg. This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.

PAN-SEARED BASIL SHRIMP WITH MULTIGRAIN PASTA

KRIS

LETANG

POS: DEFENSEMEN • BIRTHPLACE: MONTREAL, QC, CAN

INGREDIENTS

PAN-SEARED BASIL SHRIMP WITH MULTIGRAIN PASTA Serves 4 • 402 Calories • 411mg Sodium 2 14.5-oz. cans tomatoes, no-salt-added, diced, undrained 1/4 cup dry white wine, regular OR nonalcoholic 1 tsp. sugar 1/4 tsp. salt 1 Tbsp. shredded or grated Parmesan cheese PLUS rinsed, patted dry 1 tsp. shredded or grated Parmesan cheese 3/4 cup chopped, fresh basil 1 medium lemon, cut into 4 wedges

8 oz. dried, multigrain spaghetti 1 Tbsp. oilve oil PLUS 1 1/2 tsp. olive oil 5 large garlic cloves, minced 1 Tbsp. dried oregano, crumbled PLUS 1 tsp. dried oregano, crumbled 1 lb. raw jumbo shrimp, peeled,

• Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Transfer to a serving bowl.

DIRECTIONS

• Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the

bottom. Cook the garlic and oregano for 20 to 30 seconds, or until the garlic is fragrant, stirring constantly. Reduce the heat to medium. • Stir in the shrimp. Cook for 5 minutes, or until the shrimp are pink on the outside, stirring frequently. Stir in the tomatoes with liquid, basil, wine, sugar, and salt. Cook for 1 minute. Spoon the sauce over the pasta. Sprinkle with the Parmesan. Garnish with the lemon wedges.

Per serving: Calories 402, Total Fat 8.5g, Sat. Fat 1g, Carbohydrates 54g, Sugars 9g, Fiber 7g, Cholesterol 144mg, Protein 28g, Sodium 411mg. This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd.

SOUTHWESTERN CHICKEN

CHRISTIAN

EHRHOFF

POS: DEFENSEMEN • BIRTHPLACE: MOERS, DEU

INGREDIENTS

SOUTHWESTERN CHICKEN Serves 6 • 203 Calories • 199mg Sodium 1 1/2 tsp. chili powder and 1 tsp. flattened to 1/4-inch thickness chili powder, divided use yellow bell pepper strips, or 1 tsp. canola or corn oil and a combination 1/4 tsp. pepper and 1/4 pepper, 1 tsp. canola or corn oil, 2 tsp. seeded, minced, divided use divided use fresh jalapeño 1/4 tsp. salt 28 oz. no-salt-added, canned, 1/2 cup diagonally sliced 6 boneless, skinless chicken whole tomatoes, undrained green onions breast halves, all visible fat 1/3 cup all-purpose flour discarded, (about 4 oz each), 1 tsp. grated lime zest

1 1/2 cups orange, red, or

DIRECTIONS

• In a large nonstick skillet, cook the bell pepper and

jalapeño over medium-high heat for 4 to 5 minutes, stirring occasionally. • Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside. • In a medium shallow dish, stir together the flour, 1 1/2 teaspoons chili powder,1/4 teaspoon pepper, and salt. Dip one piece of chicken in the mixture, turning to coat and gently shaking off any excess. Transfer to a plate. Repeat with the remaining chicken. • In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom.

Cook half the chicken for 3 to 4 minutes on each side, or until lightly brown on both sides. Transfer to the plate with the bell pepper mixture. Repeat with the remaining 1 teaspoon oil and chicken.

• Pour the tomatoes with liquid into the skillet,

breaking up the tomatoes with a spoon. Stir in the remaining 1 teaspoon chili powder and remaining 1/4 teaspoon pepper. Reduce the heat and simmer for 3 to 4 minutes. • Stir in the lime zest, bell pepper mixture, and chicken. Increase the heat to medium. Cook for 5 to 6 minutes, or until the chicken is no longer pink in the center and the mixture is heated through.

Per serving: Calories 203, Total Fat 3.5g, Sat. Fat 0.5g, Carbohydrates 14g, Sugars 5g, Fiber 3g, Cholesterol 66mg, Protein 28g, Sodium 199mg. This recipe is reprinted with permission from The New American Heart Association Cookbook, Eighth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.

SPICY ASIAN SALAD CUPS

PAUL

MARTIN

POS: DEFENSEMEN • BIRTHPLACE: MINNEAPOLIS, MN, USA

INGREDIENTS

SPICY ASIAN SALAD CUPS Serves 6 • 215 Calories • 297mg Sodium 4 chopped green onions 2 Tbsp. unsalted, unoiled, chopped nuts

1/2 cup light mayonnaise 1 1/2 tsp. Dijon mustard 1 tsp. Chinese chili sauce 25 oz. canned, salt-free white meat chicken packed in water, drained 8 oz. canned water chestnuts, drained, chopped

(cashews, almonds or walnuts)

1/4 tsp. black pepper 2 tsp. lime juice OR juice from 1 fresh lime 12 lettuce leaves (iceberg, green leaf, bib, etc.)

DIRECTIONS

• In a medium mixing bowl, combine mayonnaise, mustard, and chili sauce. • Stir in chicken, chestnuts, onions, nuts, pepper, and lime juice. • Spoon equally into lettuce leaves (cups) and serve.

Per serving: Calories 215, Total Fat 8.0g, Sat. Fat 0.5g, Carbohydrates 8g, Sugars 4g, Fiber 2g, Cholesterol 59mg, Protein 26g, Sodium 297mg. Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program.

SWEET POTATO NACHOS

BRANDON

SUTTER

POS: CENTER • BIRTHPLACE: HUNTINGTON, NY, USA

INGREDIENTS

SWEET POTATO NACHOS Serves 6 • 209 Calories • 194 mg Sodium 1/3 cup chopped tomato (1 plum tomato) OR makes about 6 cups of rounds 1/3 cup no-salt-added, canned, diced tomatoes, 1 Tbsp. olive oil drained, rinsed 1 tsp. chili powder 1/3 cup chopped avocado 1 tsp. garlic powder 1 1/2 tsp. paprika 1/3 cup reduced-fat shredded Cheddar cheese

3 medium sweet potatoes (about 2 pounds),

DIRECTIONS

• Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray. • Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with

olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp. • Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.

Per serving: Calories 209, Total Fat 5.5g, Sat. Fat 1.7g, Carbohydrates 34g, Sugars 7g, Fiber 6g, Cholesterol 5mg, Protein 6g, Sodium 194mg. Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program.

THREE-BEAN CHILI

NICK

SPALING

POS: CENTER • BIRTHPLACE: PALMERSTON, ON, CAN

INGREDIENTS

THREE-BEAN CHILI Serves 4 • 411 Calories • 264mg Sodium

28 oz. no-salt-added, diced, canned tomatoes, undrained 15.5 oz. canned, no-salt-added red kidney beans, rinsed, drained 15.5 oz. canned, no-salt-added pinto beans, rinsed, drained 15.5 oz. canned, no-salt-added chickpeas, rinsed, drained 12 oz. light beer (or nonalcoholic) 2 Tbsp. chili powder

2 tsp. ground cumin 1/4 tsp. salt 1/2 cup fat-free, plain yogurt Snipped, fresh parsley or cilantro, (optional)

DIRECTIONS

• In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder,

cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls. • Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Per serving: Calories 411, Total Fat 2.0g, Sat. Fat 0g, Carbohydrates 71g, Sugars 15g, Fiber 16g, Cholesterol 1mg, Protein 23g, Sodium 264mg. This recipe is reprinted with permission from American Heart Association Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.