Heart Healthy Recipes

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

Cuban Black Beans

This recipe is from The New American Heart Association Cookbook.

Cuban Black Beans

Star Rating: 3 stars

2 cups dried black beans (about 1 pound), sorted for stones and shriveled beans and rinsed
Vegetable oil spray
1 tsp. light tub margarine
2 medium onions, chopped
1/2 medium rib of celery, diced
1/2 medium lemon, quartered
1 tbsp. fresh savory or 1 tsp. dried, crumbled
2 medium garlic cloves, minced
1 bay leaf
Pinch of ground ginger
1 1/2 cups uncooked rice
4 medium green onions (green and white parts), chopped (optional)
3 tbsp. red wine vinegar (optional)
2 medium oranges, sliced (optional)

Soak the beans using the package directions. Drain.

Heat a stockpot over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Melt the margarine and swirl to coat the bottom. Cook the onions and celery for 2 to 3 minutes, or until the onions are soft.

Add the beans, lemon, savory, garlic, bay leaf, and ginger to the stockpot. Add water to cover by 2 inches. Stir well. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 1 hour to 1 hour 30 minutes, or until the beans are tender. Discard the bay leaf and lemon.

Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.

To serve, spoon the rice into bowls. Spoon the beans over the rice. Add green onions and vinegar to taste, or garnish with orange slices.

8 servings

Per serving: Calories 298, Protein 13 g, Carbohydrates 60 g, Cholesterol 0 mg, Total Fat 1 g, Saturated 0 g, Polyunsaturated .5 g, Monounsaturated 0 g, Fiber 8 g, Sodium 10 mg

5 Weight Watchers points/serving

vadkins

Baked Salmon with Pineapple Salsa

This is a Mrs. Dash recipe.

Baked Salmon with Pineapple Salsa

Star Rating: 3 stars

1 pound salmon fillets, 1 inch thick, lightly sprayed with non stick cooking spray
3 tbsp. Mrs. Dash Original Seasoning Blend
1/2 dup diced green peppers
1/2 cup diced red peppers
1 cup canned crushed pineapple in juice, drained with juice reserved
1 tsp. finely grated fresh ginger

Line a small sheet pan with non stick aluminum foil. Arrange salmon on baking sheet. Sprinkle fillets evenly with 2 tbsp. of Mrs. Dash Original Seasoning Blend. Place in preheated 450 degree oven for about 10 minutes, or until fish flakes easily.

Meanwhile, saute peppers in 1/4 cup reserved pineapple juice until crisp-tender. Add remaining Mrs. Dash Original Seasoning Blend, pineapple and ginger. Remove from heat.

Arrange salmon on serving plates topped with pineapple salsa.

4 servings

Per serving: Calories 190, Protein 20 g, Carbohydrates 12 g, Cholesterol 54 mg, Total Fat 7 g, Saturated 1 g, Polyunsaturated 6 g, Fiber 1 g, Sodium 45 mg

4 Weight Watchers points/serving

vadkins

Light Chicken Chili

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

Light Chicken Chili

Star Rating: 3 stars

Vegetable oil spray
1 pound boneless, skinless chicken breasts, cut into bite-size pieces
1 medium onion, chopped
1 tsp. bottles minced garlic
2 cups low-sodium chicken broth
4-ounce can chopped green chili peppers
1 tsp. ground cumin
1/2 tsp. ground white pepper
2 16-ounce cans navy beans, rinsed and drained
4 5-inch whole-wheat tortillas
4-ounce can sliced ripe olives, drained (optional)
1/2 cup shredded low-fat cheddar cheese (optional)

Lightly spray a Dutch oven with vegetable oil. Add chicken, onion, and garlic. Cook over medium-high heat until chicken is just tender, about 5 minutes. Stir in broth, chili peppers, cumin, and white pepper. Bring to a boil. Reduce heat and simmer 5 minutes, uncovered.

Meanwhile, place half of the drained beans in a medium bowl and mash thoroughly. Stir mashed beans and remaining whole beans into chicken mixture. Simmer 5 minutes.

Line each of 4 soup bowls with a whole-wheat tortilla. Spoon in chili and top with olives and cheese if desired. Serve immediately.

6 servings

Per serving: Calories 275, Protein 27 g, Carbohydrates 34 g, Cholesterol 41 mg, Total Fat 3 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 1 g, Fiber 7 g, Sodium 441 mg

5 Weight Watchers points/serving

vadkins

Parchment-Baked Salmon and Vegetables

Salmon is an oily, cold water fish, so it helps elevate the HDL cholesterol (that's the good cholesterol that we want to have a lot of). This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Parchment-Baked Salmon and Vegetables

Star Rating: 3 stars

1 small fresh jalapeno pepper, ribs and seeds discarded, coarsely chopped
2 tbsp. all-fruit orange marmalade
Juice of 1 medium lime
1/4 tsp. salt
4 skinless salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels
1 medium tomato, diced
1/2 tsp. ground cumin
1/8 tsp. pepper
3 cups broccoli florets, cut into 3/4-inch pieces
4 medium ears of corn, cobs discarded, or 2 cups frozen corn

In a food processor (small preferred) or blender, puree the jalapeno, marmalade, lime juice, and salt. Spread on top of the salmon fillets. Do not clean the processor or blender.

Preheat the oven to 400 degrees. Place one rack in the top third of the oven, one in the bottom third.

In the processor or blender, puree the tomato, cumin, and pepper. Pour into a medium bowl. Stir in the broccoli, cauliflower, and corn.

Cut four sheets of cooking parchment into ovals 20 inches long and 12 to 14 inches wide. With the long sides at the top and bottom, fold each sheet in half, from left to right. Unfold the sheets. For each packet, place a salmon fillet about 1 1/2 inches to the right of the crease. Spoon one fourth of the vegetables around the top, bottom, and right side of the salmon. Fold the left half of the parchment over the fish and vegetables. Seal the parchment by folding both layers toward the food, making pleatlike folds about every 2 inches. Be sure the parchment is securely folded together. Place 2 parchment packets on each of two baking sheets.

Bake for 8 minutes. Switch the placement of the baking sheets so the one on top is on the bottom, and vice versa. Bake for 8 minutes. Opening the parchment easily with a fork and the vegetables should be tender. If not done, reseal the parchment and bake for 1 to 2 minutes.

To serve, slide each packet onto a plate. Allow each person to carefully open his or her own.

4 servings

Per serving: Calories 286, Protein 31 g, Carbohydrates 32 g, Cholesterol 65 mg, Total Fat 6 g, Saturated 1 g, Polyunsaturated 2.5 g, Monounsaturated 1.5 g, Fiber 7 g, Sodium 282 mg

6 Weight Watchers points/serving

vadkins

Salmon Sorrento

Salmon is an oily, cold water fish, so it helps elevate the HDL cholesterol (that's the good cholesterol that we want to have a lot of). This recipe isfrom the American Heart Association's Meals in Minutes Cookbook.

Salmon Sorrento

Star Rating: 3 stars

1 tbsp. extra-virgin olive oil
5 medium Italian plum tomatoes, diced
6 medium black olives, coarsely chopped
6 medium green olives, coarsely chopped
3 tbsp. lemon juice
2 tbsp. coarsely or finely chopped fresh parsley (Italian, or flat-leaf, preferred)
1 tps. capers, rinsed and drained
1 1/2 tsp. bottled minced garlic or 3 medium cloves garlic, thinly sliced
Pepper to taste
1-pound salmon fillet

Heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Add tomatoes, black and green olives, lemon juice, parsley, capers, garlic, and pepper; stir to mix. Bring to a boil over medium-high heat, 2 to 3 minutes. Reduce heat to medium and cook until mixture is reduced by about one third, about 5 minutes, stirring occasionally.

Meanwhle, rinse salmon and pat dry with paper towels.

Using a spoon, push reduced sauce to one side and place salmon in skillet. Spoon sauce over salmon. Cook, covered, over medium heat for 15 to 17 minutes, or until salmon flakes easily when tested with a fork.

4 servings

Per serving: Calories 202, Protein 24 g, Carbohydrates 6 g, Cholesterol 84 mg, Total Fat 9 g, Saturated 2 g, Polyunsaturated 1 g, Monounsaturated 5 g, Fiber 1 g, Sodium 337 mg

5 Weight Watchers points/serving

vadkins

Herb-Crusted Halibut with Potatoes and Artichokes

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

Herb-Crusted Halibut with Potatoes and Artichokes

Star Rating: 3 stars

Vegetable oil spray
3 large red potatoes (about 1 pound), unpeeled, cut into 1/8-inch slices
1/4 tsp. pepper
1/4 cup fat-free or reduced-fat mayonnaise dressing
2 tbsp. chopped fresh rosemary or 2 tsp. dried, crushed
2 tbsp. chopped fresh thyme or 2 tsp. dried, crumbled
1 tbsp. chopped fresh oregano or 1 tsp. dried, crumbled
4 halibut or salmon fillets (about 4 ounces each)
14.5-ounce can artichoke quarters, rinsed and drained
1 cup halved cherry tomatoes
1 tbsp. fresh lemon juice
2 tsp. olive oil

Preheat the oven to 400 degrees

Lightly spray a rimmed baking sheet with vegetable oil spray. Arrange the potatoes in a single layer. Lightly spray with vegetable oil spray. Sprinkle with the pepper.

Bake for 18 to 20 minutes (no stirring needed), or until the potatoes are tender and lightly browned.

Meanwhile, in a small bowl, stir together the mayonnaise, rosemary, thyme, and oregano. Cover and refrigerate while the potatoes bake or for up to 8 hours.

Rinse the fish and pat dry with paper towels. Arrange the fish fillets about 2 inches apart on the cooked potatoes. Scatter the artichokes and tomatoes over the potatoes. Drizzle the lemon juice and oil over the vegetables. Lightly spray the tops of the vegetables with vegetable oil spray. Spoon the mayonnaise mixture over the tops and sides of the fillets.

Bake for 12 to 15 minutes, or until the fish flakes easily when tested with a fork and the vegetables are warmed through.

4 servings

Per serving: Calories 257, Protein 28 g, Carbohydrates 25 g, Cholesterol 36 mg, Total Fat 5 g, Saturated .5 g, Polyunsaturated 1 g, Monounsaturated 2.5 g, Fiber 3 g, Sodium 355 mg

5 Weight Watchers points/serving

vadkins

Butternut Squash Soup

I've always loved butternut squash soup, and here's a heart healthy recipe from the American Heart Association's Meals in Minutes Cookbook.

Butternut Squash Soup

Star Rating: 3 stars

1 tsp. light margarine
2 medium carrots, diced (about 1 1/2 cups)
1/2 medium onion, diced
2 medium cloves garlic, minced
4 cups low-sodium chicken broth
1/2 cup frozen no-salt-added whole-kernel corn
1/2 cup frozen butternut squash, thawed
1/2 cup water
1/3 cup all-purpose flour

Heat a large saucepan over medium-high heat. Cook margarine, carrots, onion, and garlic for 2 to 3 minutes, or until vegetables are tender, stirring occasionally.

Add broth, corn, and squash. Increase heat to high and bring to a boil, 4 to 5 minutes, stirring occasionally.

In a small bowl, stir together water and flour. Add to soup and cook over high heat for 3 to 4 minutes, or until mixture is thickened and bubbly.

6 servings

Per serving: Calories 88, Protein 4 g, Carbohydrates 16 g, Cholesterol 1 mg, Total Fat 1 g, Saturated 0 g, Polyunsaturated 0 g, Monounsaturated 0 g, Fiber 2 g, Sodium 87 mg

1 Weight Watchers points/serving

vadkins

Maple-Glazed Carrots

We enjoyed this side dish for dinner tonight-from the American Heart Association's Meals in Minutes Cookbook.

Maple-Glazed Carrots

Star Rating: 3 stars

1/2 cup water
1 pound baby carrots, or whole carrots cut into 1/8, inch diagonal slices
3 tbsp. maple syrup or pancake syrup
1 tbsp. acceptable margarine
1/4 tsp. cinnamon

In a large nonstick skillet, bring water to a boil over high heat; add carrots. Reduce heat and simmer, covered, for 8 minutes, or until just tender-crisp. Drain well on paper towels and pat dry. Dry skillet with a paper towel, if necessary. Return carrots to skillet.

Stir remaining ingredients into skillet. Bring to a boil over high heat; cook for 2 to 3 minutes, or until richly glazed, stirring constantly. Serve immediately.

4 servings, 1/2 cup per serving

Per serving: Calories 106, Protein 1 g, Carbohydrates 19 g, Cholesterol 0 mg, Total Fat 3 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 1 g, Fiber 3 g, Sodium 75 mg

2 Weight Watchers points/serving

vadkins