Heart Healthy Recipes

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

Easy Oven Beef Stew

Great old fashioned beef stew that's heart health . This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Easy Oven Beef Stew

Star Rating: 5 stars

1/4 cup all-purpose flour
1/4 tsp. black pepper
1 1/2 pounds lean boneless round steak, trimmed of fat and cut into 1/2-inch cubes
3 cups water
2 medium potatoes, scrubbed and cut into bite-size pieces
9-ounce package frozen no-salt-added whole baby carrots
8 ounces sliced fresh mushrooms
1 cup frozen no-salt-added pearl onions
4 tsp. low-sodium beef bouillon granules
1 tsp. dried savory or thyme, crushed
1/2 tsp. garlic powder

Preheat oven to 350 degrees.

In a large plastic bag with a tight-fitting seal, combine flour and pepper. Add meat and shake until well coated. Shake off excess flour.

In an ovenproof Dutch oven, combine coated meat and remaining ingredients. Cover and bake for 2 hours or until meat is tender, stirring once or twice

CROCKERY COOKER METHOD

Prepare beef cubes as directed above. Combine coated meat and remaining ingredients in a 3 1/2- to 4-quart electric slow cooker. Cover and cook on high for 4 1/2 to 5 1/2 hours or on low for 9 to 11 hours or until meat is tender.

6 servings

Per serving: Calories 248, Protein 27 g, Carbohydrates 23 g, Cholesterol 63 mg, Total Fat 5 g, Saturated 2 g, Polyunsaturated 1 g, Monounsaturated 2 g, Sodium 81 mg

6 Weight Watchers points/serving

vadkins

Spicy Spaghetti and Meatballs

Great heart healthy spaghetti recipe that includes terrific meatballs. This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Spicy Spaghetti and Meatballs

Star Rating: 5 stars

12 ounces dried whole-wheat spaghetti

MEATBALLS

1 pound lean ground beef
2 tbsp. fat-free, low-sodium or low-fat, low-sodium tomato-basil spaghetti sauce
1/4 cup grated or finely chopped onion
3 tbsp. plain dry bread crumbs
White of 1 large egg
1/2 tbsp. dried basil, crumbled
1/4 tsp. crushed red pepper flakes
1/4 tsp. salt

Vegetable oil spray
1 large green bell pepper, chopped
2 medium garlic cloves, minced
1 1/2 cups fat-free, low-sodium or low-fat, low-sodium tomato-basil spaghetti sauce
14.5-ounce can no-salt-added diced tomatoes, undrained
1/4 tsp. crushed red pepper flakes
Italian, or flat-leaf, parsley, snipped (optional)

Prepare the spaghetti using the package directions, omitting the salt and oil. Drain the spaghetti in a colander. Set aside in the colander.

Meanwhile, for the meatballs, in a large bowl, stir together the beef, 2 tbsp. spaghetti sauce, onion, bread crumbs, egg white, basil, 1/4 tsp. red pepper flakes, and salt. Shape the mixture into 24 meatballs, each about 1 1/2 inches in diameter.

Heat a large nonstick saucepan or Dutch oven over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook half the meatballs for 8 minutes, turning once. (Meatballs will not be fully cooked in the center.) Transfer the meatballs to a plate. Set aside, Repeat with the remaining meatballs.

Lightly spray the saucepan with vegetable oil spray. Cook the bell pepper and garlic for 3 minutes, stirring occasionally.

Add 1 1/2 cups spaghetti sauce, tomatoes, and 1/4 tsp. red pepper flakes. Bring to a simmer. Reduce the heat and simmer for 8 minutes, or until the bell peppers are tender.

Return the meatballs to the sauce. Simmer for 10 minutes, or until the meatballs are no longer pink in the center.

To serve, reheat the spaghetti if needed by leaving it in the colander and running it under hot water for 20 to 25 seconds. Shake off excess water. Put the spaghetti on plates. Top with the meatballs and sauce. Garnish with the parsley.

4 servings

Per serving: Calories 586, Protein 40 g, Carbohydrates 84 g, Cholesterol 41 mg, Total Fat 12 g, Saturated 4.5 g, Polyunsaturated 1 g, Monounsaturated 4.5 g, Fiber 15 g, Sodium 647 mg

12 Weight Watchers points/serving

vadkins

Cajun Chicken Gumbo

We're from New Orleans, and we really like this gumbo recipe . This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Cajun Chicken Gumbo

Star Rating: 5 stars

3 tbsp. all-purpose flour
3 tbsp. olive oil
3 medium onions, chopped
2 medium green bell peppers, finely chopped
2 medium ribs or celery, chopped
14.5-ounce can no-salt-added diced tomatoes seasoned with bell peppers and onions, undrained
14.5-ounce cat fat-free, low-sodium chicken broth
8 ounces frozen cut okra, thawed
1 cup water
4 bay leaves
1 cup uncooked rice
1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
1/2 tsp. red hot-pepper sauce, or to taste
1 tsp. salt

Heat a Dutch oven over medium-high heat. Put the flour and oil in the pot. Cook for 2 minutes, stirring constantly (a flat spatula works well) until richly golden brown. Reduce the heat to medium.

Stir in the onions, bell peppers, and celery. Cook for 8 minutes, or until the vegetables begin to brown, stirring frequently.

Stir in the undrained tomatoes, broth, okra, water, and bay leaves. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 30 minutes or until the vegetables are very tender.

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

Stir the chicken into the vegetable mixture. Cook for 5 minutes, or until the chicken is no longer pink in the center. Remove from the heat. Stir in the hot-pepper sauce and salt. Let stand for a few minutes to absorb flavors. Remove the bay leaves.

To serve, put 1/2 cup rice in each bowl. Ladle about 1 1/2 cups gumbo over each serving.

6 servings

Per serving: Calories 382, Protein 32 g, Carbohydrates 43 g, Cholesterol 66 mg, Total Fat 8.5 g, Saturated 1.5 g, Polyunsaturated 1 g, Monounsaturated 5.5 g, Fiber 5 g, Sodium 527 mg

8 Weight Watchers points/serving

vadkins

Bread Pudding, the Heart Healthy Way

My husband's family hails from New Orleans, and he really likes Bread Pudding. So here's a bread pudding made with Spenda sweetener and egg beaters.

Bread Pudding

Star Rating: 5 stars

Vegetable spray
1 pound French bread (preferably stale French bread, cut into 1" slices
Spenda sweetener to equal 1 1/2 cups sugar
3 cups fat-free (skim) milk
1/2 cup fat-free Eggbeaters
1 tbsp. vanilla extract
1 tsp. ground cinnamon

Preheat oven to 350 degrees.

Spray a 13x9x2-inch baking pan with vegetable oil spray.

In a large bowl soak the French bread slices for about 1 minute, then squeeze the water out of the French bread and place in another large bowl.

Whisk the Spenda, milk, Eggbeaters, vanilla and cinnamon in a bowl. Pour the mixture over the French bread, stir and let sit for 10 minutes.

Pour the bread mixture into the baking pan and bake for 45 to 60 minutes, or until the pudding is puffed up in the center and a knife inserted in center comes out clean.

8 servings

1600 Calories in entire recipe

Per serving: Approx. Calories 200

4 Weight Watchers points/serving

vadkins

Heart Healthy Rice Pudding

Rice Pudding

Star Rating: 5 stars

1 1/2 cup egg beaters
3 cup skim milk
16 packets Splenda
Vanilla
Cinnamon
2 cups rice (brown is preferred)
2 boxes (3 oz.) raisins

Preheat the oven to 325 degrees.

Combine all ingredients with a whisk.

Pour pudding mixture into a 15x9x2 inch pan. Place pan into a pan of water in the oven. Bake until knife inserted in center comes out clean.

6 servings

4 Weight Watchers points/serving

vadkins

Roast Beef with Baby Carrots, Onions, and Potatoes

Another winning recipe from the American Heart Association's Meals in Minutes Cookbook.

Roast Beef with Baby Carrots, Onions, and Potatoes

Star Rating: 5 stars

Vegetable oil spray
2 pounds eye-of-round roast, all visible fat removed
16 ounces very small red potatoes (about 16 1-ounce potatoes)
2 medium onions, cut into eighths (yellow preferred) (about 10 ounces)
12 ounces baby carrots (about 1 1/2 cups)
1/4 cup dry red wind (regular or non-alcoholic) or low-sodium beef broth
1 tbsp. bottled minced roasted or plain garlic or 6 medium cloves garlic, minced
1 1/2 to 2 tsp. salt-free lemon pepper
1 tsp. paprika
2 tsp. water
1 tsp. very low sodium or low-sodium Worcestershire sauce
1 tbsp. all-purpose flour

Preheat the oven to 325 degrees.

Heat a dutch oven over high heat until very hot. Remove from heat and heavily spray with vegetable oil spray. Return to heat and sear beef on one side for about 45 seconds; don't let meat burn. Turn meat over. Remove dutch oven from heat.

Put vegetables, wine, and garlic around meat; sprinkle all with lemon pepper and paprika.

Dover dutch oven with aluminum foil; put lid over foil. Bake for 1 hour and 5 minutes, or until internal temperature of meat registers 155 degrees on a meat or instant-read thermomenter.

Put meat on cutting board and let stand for 10 minutes. Cut meat into slices and place on serving platter. Arrange remaining 3 cups vegetables around meat. Cover with aluminum foil to keep warm.

In a small bowl, whisk together remaining ingredients until well blended.

Bring pan drippings to a boil over high heat. Whisk in flour mixture. Boil for 2 to 5 miinutes, or until gravy chickens and measures about 3/4 cup, whisking constantly. Spoon over meat.

8 servings

Per serving: Calories 240, Total Fat 5.0 g, Saturated 2 g, Polyunsaturated 0 g, Monounsaturated 2 g, Cholesterol 57 mg, Sodium 73 mg, Carbohydrates 20 g, Fiber 3 g, Protein 26 g

5 Weight Watchers points/serving

vadkins