Heart Healthy Recipes

Whole Wheat Pancakes

Whole Wheat Pancakes

Star Rating: 4 stars

1 cup whole wheat flour
1 tbsp. sugar
2 tsp. baking powder
1/4 tsp. salt
1/4 cup egg beaters
1 cup non fat milk
2 tbsp. cooking oil

In a mixing bowl stir together flour, sugar, baking powder, and salt. In another mixing bowl combine egg, milk, and cooking oil. Add to flour mixture all at once. Stir mixture just till blended but still slightly lumpy.

Pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet for each standard-size pancake or about 1tbsp. batter for each dollar-size pancake.

Cook till pancakes are golden brown, turning to cook second sides when pancakes have bubbly surfaces and slightly dry edges. Makes 8 standard-size pancakes.

6 pancakes

3 Weight Watchers points/pancake

vadkins

Red Beans and Rice Gumbo-Style

This recipe is from The American Heart Association One-Dish Meals Cookbook.

Red Beans and Rice Gumbo-Style

Star Rating: 4 stars

1 tsp. olive oil
1 large onion, chopped
1 medium green bell pepper, chopped
2 medium ribs of celery, chopped
3 cups frozen cut okra
14.5-ounce no-salt-added diced tomatoes, undrained (optional)
15-ounce can no-salt-added red beans, such as kidney beans, rinsed and drained
1 1/2 cups low-sodium vegetable broth
1 cup uncooked instant brown rice
1/2 tbsp. salt-free garlic-herb seasoning blend
3/4 tsp. ground cumin
3/4 tsp. dried thyme, crumbled
3/4 to 1 tsp. chili powder
1/2 tsp. liquid smoke (optional)
1/4 tsp. salt
1/2 tbsp. red hot-pepper sauce (optional)

Heat a large nonstick saucepan over medium-high heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 3 to 5 minutes, or until tender, stirring occasionally.

Stir in the remaining ingredients except the hot-pepper sauce. Bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 10 to 15 minutes, or until the rice is tender and almost all the liquid is absorbed.

Stir in the hot-pepper sauce.

4 servings

Per serving: Calories 273, Protein 13 g, Carbohydrates 53 g, Cholesterol 0 mg, Total Fat 2.5 g, Saturated 0 g, Polyunsaturated 0.5 g, Monounsaturated 1 g, Fiber 11 g, Sodium 254 mg, Sugar 11

5 Weight Watchers points/serving

vadkins

Oatmeal Cooked in a Crock Pot

Oatmeal Cooked Overnight in Crock Pot

Star Rating: 4 stars

2 cups regular oatmeal
6 cups water

Combine the oatmeal and water in a crockpot. Cook overnight on low.

5-6 servings

2 Weight Watchers points/cup

vadkins

Blueberry Muffins

This recipe is from The New American Heart Association Cookbook.

Blueberry Muffins

Star Rating: 4 stars

Vegetable oil spray
2 cups sifted all-purpose flour
2 tbsp. sugar
1 tbsp. baking powder
1/4 tsp. salt
1 1/4 cups fat-free milk
1/4 cup unsweetened applesauce
Egg substitute equivalent to 1 egg, or 1 large egg
1 tbsp. acceptable vegetable oil
1/2 cup blueberries

Preheat the oven to 425 degrees. Lightly spray a 12-cup muffin tin with vegetable oil spray.

In a large bowl, sift together the flour, sugar, baking powder and salt. Make a well in the center.

In a medium bowl, whisk together the remaining ingredients. Pour into the well. Whisk just enough to moisten the flour. Don't overmix. The batter should be lumpy. Add the blueberries.

Fill the muffin cups two-thirds full.

Bake for 20 to 25 minutes, or until a cake tester or toothpick inserted in the center comes out clean.

12 servings

Per serving: Calories 112, Protein 4 g, Carbohydrates 21 g, Cholesterol 1 mg, Total Fat 1.5 g, Saturated 0 g, Polyunsaturated .5 g, Monounsaturated .5 g, Fiber 1 g, Sodium 195 mg

2 Weight Watchers points/serving

vadkins

Whole Wheat French Bread Rolls

This recipe is from The New American Heart Association Cookbook.

Whole Wheat French Bread Rolls

Star Rating: 4 stars

2 1/2 cups whole-wheat flour
2 cups bread flour
2 tbsp. fat-free dry milk
1 tsp. salt
2 tbsp. acceptable vegetable oil
2 tbsp. honey
1 7/8 cups water
2 tsp. active dry yeast

Put ingredients in the bread machine container in the order gien, or using the manufacturer's directions. When adding the yeast, use a small spoon to make a well in the dry ingredients. Put the yeast in the well. Set the bread machine on the dough setting.

After the bread machine completes the dough cycle, divide the dough into 24 equal portions and shape each like a roll. Place the rolls on a baking sheet and cover. Raise the dough in a warm place until doubled in size.

Bake in an oven that is preheated to 375 degrees. Bake the rolls for 10-20 minutes, or until the rolls test done.

24 servings

Per serving: Calories 102, Protein 3 g, Carbohydrates 19 g, Cholesterol 0 mg, Total Fat 1.5 g, Saturated 0 g, Polyunsaturated .5 g, Monounsaturated .5 g, Fiber 2 g, Sodium 101 mg

2 Weight Watchers points/serving

vadkins

Spaghetti with Zesty Marinara Sauce

This recipe is from The New American Heart Association Cookbook.

Spaghetti with Zesty Marinara Sauce

Star Rating: 5 stars

1 tsp. olive oil
1 large onion, finely chopped
2 large garlic cloves, crushed
6-ounce can no-salt-added tomato paste
2 tbsp. minced fresh parsley
2 tsp. sugar
1 1/4 tsp. salt-free Italian seasoning, crumbled
1/2 tsp. dried basil, crumbled
1/8 tsp. salt
1/8 tsp. crushed red pepper flakes, or to taste
1/4 tsp. black pepper, or to taste
14.5-ounce can no-salt-added tomatoes, crushed, undrained
1 cup water
8-ounce can no-salt-added tomato sauce
1/4 cup dry red wind (regular or nonalcoholic)

16 ounces dried spaghetti
1/2 cup shredded or grated Parmesan cheese

Heat a medium saucepan over medium-high heat. Pour the oil into the pan and swirl to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until the onion is soft, stirring occasionally.

Whisk in the tomato paste, parsley, sugar, herb seasoning, basil, salt, red pepper flakes, and black pepper. Reduce the heat to medium-low and cook for 4 minutes, stirring often.

Stir in the remaining sauce ingredients. Increase the heat to high and bring to a boil. Reduce the heat and simmer, partially covered, for 1 to 1 hour 30 minutes. Remove the bay leaf.

Meanwhile, prepare the spaghetti using the package directions, omitting the salt and oil. Driain well. Stir in the Parmesan.

To serve, spoon the spaghetti onto plates. Ladle the sauce over the spaghetti.

8 servings

Per serving: Calories 293, Protein 11 g, Carbohydrates 54 g, Cholesterol 4 mg, Total Fat 3 g, Saturated 1 g, Polyunsaturated .5 g, Monounsaturated 1 g, Fiber 4 g, Sodium 195 mg

5 Weight Watchers points/serving

vadkins

Eggplant Parmesan

This recipe is from The New American Heart Association Cookbook.

Eggplant Parmesan

Star Rating: 4 stars

Vegetable oil spray (olive oil spray preferred)
1 medium eggplant (about 1 1/2 pounds)
1 tsp. olive oil
8 ounces button mushrooms, sliced
1 large onion, chopped
3 or 4 medium garlic cloves, minced
1/2 tsp. salt-free Italian seasoning, crumbled
1/4 tsp. salt
Pepper to taste
8-ounce can no-salt-added tomato sauce
4 ounces shredded fat-free or part-skim mozzarella cheese
1/4 cup shredded or grated Parmesan cheese

Preheat the broiler. Lightly spray a baking sheet, 13x9x2-inch baking pan, and 11x15-inch piece of aluminum foil with olive oil spray.

Peel the eggplant. Cut crosswise into 1/4-inch slices. Put the slices on the baking sheet.

Broil about 6 inches from the heat for 2 to 3 minutes on each side. Remove from the broiler and set the oven to 375 degrees.

In a large nonstick skillet, heat the oil over medium heat. Swirl to coat the bottom. Cook the mushrooms, onion, garlic, herb seasoning, and salt, covered, for 7 to 9 minutes, stirring occasionally. Increase the heat to high and cook, uncovered, for 2 to 3 minutes, or until the pan juices have evaporated, stirring frequently.

To assemble, spread 1 cup mushroom mixture in the baking pan. Cover with half the eggplant slices. Sprinkle with the pepper. Top with 1/2 cup tomato sauce and half the mozzarella. Repeat the layers except the cheese. Cover with the prepared foil.

Bake for 1 hour. Top with the remaining mozzarella and all the Parmesan. Bake, uncovered, for 5 to 8 minutes, or until the cheese is melted. Let cool for at least 10 minutes before cutting.

6 servings

Per serving: Calories 109, Protein 10 g, Carbohydrates 14 g, Cholesterol 6 mg, Total Fat 2 g, Saturated .5 g, Polyunsaturated 0 g, Monounsaturated 1 g, Fiber 4 g, Sodium 401 mg

1.5 Weight Watchers points/serving

vadkins

Black-Eyed Peas with Canadian Bacon

This recipe is from The New American Heart Association Cookbook.

Black-Eyed Peas with Canadian Bacon

Star Rating: 3 stars

1/2 pound dried black-eyed peas, sorted for stones and shriveled peas and rinsed
2 ounces Canadian bacon
1 medium onion
1 medium rib of celery
3 ounces no-salt-added tomato paste
1 small bay leaf
1 small garlic clove, chopped
1/8 tsp. cayenne
Pepper to taste

Put the peas in a large saucepan and add water to cover. Let soak for 45 minutes.

Meanwhile, dice the Canadian bacon and chop the onion and celery.

Drain the peas. Return them to the saucepan. Add enough fresh water just to cover.

Stir in the other ingredients. Bring to a boil over medium-high heat. Reduce the heat and simmer, covered, for 3 hours, or until tender.

8 servings

Per serving: Calories 121, Protein 9 g, Carbohydrates 21 g, Cholesterol 4 mg, Total Fat .5 g, Saturated .5 g, Polyunsaturated 0 g, Monounsaturated 0 g, Fiber 4 g, Sodium 115 mg

2 Weight Watchers points/serving

vadkins

Honeyed Carrots

This recipe is from The New American Heart Association Cookbook.

Honeyed Carrots

Star Rating: 4 stars

2 cups water
10 to 12 small carrots (about 12 ounces)
2 tbsp. light stick margarine
1 tbsp. light brown sugar
1 tbsp. honey
2 tbsp. finely snipped fresh parsley or fresh mint

In a large saucepan, bring the water to a boil over medium-high heat. Cook the carrots for 15 minutes, or until tender. Drain.

Dry the pan. Melt the margarine over medium heat. Swirl to coat the bottom. Stir in the brown sugar, honey, and carrots. Reduce the heat to low and cook for 2 to 3 minutes, or until the carrots are well glazed, stirring frequently.

Sprinkle with the parsley.

4 servings

Per serving: Calories 91, Protein 1 g, Carbohydrates 17 g, Cholesterol 0 mg, Total Fat 3 g, Saturated .5 g, Polyunsaturated 1 g, Monounsaturated 1 g, Fiber 7 g, Sodium 70 mg

2 Weight Watchers points/serving

vadkins

Black Bean and Zucchini Cobbler

This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Black Bean and Zucchini Cobbler

Star Rating: 2 stars

Vegetable oil spray
6-inch corn tortilla
2 medium ears of corn, kernels cut off, or 1 1/2 cups frozen whole-kernel corn
2 small tomatoes, minced
1 medium red bell pepper, minced
3 medium green onions (green and white parts), diced
1 to 2 tbsp. diced canned jalapeno pepper, undrained
1 tsp. ground cumin
1 tsp. paprika
1/4 tsp. salt
2 medium zucchini, thinly sliced on the diagonal (about 1/8 inch thick)
1 tbsp. fresh lime juice
8 ounces fat-free or low-fat plain yogurt

Preheat the oven to 350 degrees.

Lightly spray a 2-quart casserole dish with vegetable oil spray. Put the tortilla in the dish.

In a medium bowl, stir together the beans, corn kernels, tomatoes, bell pepper, green onions, jalapeno, cumin, paprika, and salt. Spread the mixture over the tortilla; gently press down (This helps the tortilla absorb some of the liquid.)

Arrange the zucchini so the pieces slightly overlap to form attractive layered rows over the bean mixture. Sprinkle with the lime juice. Spoon the yogurt over the zucchini. Using the back of a spoon, carefully spread it evenly over the top.

Bake in the center of the oven for 35 minutes. Turn on the broiler. Leaving the rack in the center, broil for 3 to 4 minutes, or until the yogurt is browned.

4 servings

Per serving: Calories 207, Protein 13 g, Carbohydrates 39 g, Cholesterol 1 mg, Total Fat 1.5 g, Saturated 0 g, Polyunsaturated .5 g, Monounsaturated .5 g, Fiber 8 g, Sodium 265 mg

5 Weight Watchers points/serving

vadkins