Heart Healthy Recipes

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

Vegetarian Chili

This is terrific chili, and easy to make, too. From the American Heart Association's Meals in Minutes Cookbook.

Vegetarian Chili

Star Rating: 4 stars

1 cup no-salt-added tomato juice
1/2 cup bulgur
Vegetable oil spray
2 tbsp. olive oil
1/2 cup frozen chopped onion or 1 medium onion, chopped
2 tsp. bottled minced garlic or 4 medium cloves garlic, minced
2 16-ounce cans no-sal-added pinto or kidney beans
14.5-ounce can no-salt-added crushed tomatoes
4-ounce can chopped green chiles, rinsed and drained
2 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano, crumbled
1/4 tsp. cayenne
1 cup water

In a medium bowl or pan, bring tomato juice to a boil in microwave or on stovetop. Add bulgur, stir several times, and set aside.

Heat a Dutch oven over medium-high heat. Remove from heat and spray with vegetable oil spray. Add olive oil and swirl to coat bottom of pot. Cook onion and garlic for about 3 minutes, or until onion is soft and garlic is aromatic, stirring occasionally.

Add remaining ingredients except water and bring to a boil over high heat.

Stir in water and bulgur mixture; return to a boil. Reduce heat and simmer, uncovered, for 10 to 20 minutes (more simmering allows the flavors to blend).

4 servings

Per serving: Calories 382, Protein 14 g, Carbohydrates 63 g, Cholesterol 0 mg, Total Fat 8 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 5 g, Fiber 17 g, Sodium 411 mg

7 Weight Watchers points/serving

vadkins

Blackberry-Glazed Pork with Mixed Rice and Broccoli

We didn't like this recipe so much, the servings were pretty small and the calories relatively high. From the American Heart Association's Meals in Minutes Cookbook.

Blackberry-Glazed Pork with Mixed Rice and Broccoli

Star Rating: 1 stars

1/2 6-to-7-ounce box quick-cooking white and wild rice or oriental fried rice, with 1/2 seasoning packet
2 cups frozen broccoli florets, thawed (8 ounces)
1/2 cup all-fruit seedless blackberry spread
3 tbsp. balsamic vinegar
Vegetable oil spray
4 4-ounce boneless lean center-cut pork chops, all visible fat removed (about 1/2 inch thick)
1/2 tsp. dried rosemary, crushed

Cook rice using package directions, omitting salt, margarine, and half the seasoning packet, for 8 minutes. Stir in broccoli; cover and cook for 3 minutes. Remove from heat and set aside, still covered.

Meanwhile, in a small bowl, whisk together jam and vinegar; set aside.

Heat a large nonstick skillet over medium-high heat. Remove from heat and spray with vegetable oil spray. Cook pork for 3 minutes. Turn pork over, sprinkle with rosemary, and cook for 3 minutes, or until lightly browned (pork won't be quite done). Remove from skillet.

Increase heat to high and add blackberry mixture; bring to a boil. Boil for 1 minute; return pork and any juices to skillet. Cook for 1 minute; turn pork over and cook for 45 seconds.

To serve, put rice mixture on serving platter, top with pork, and spoon on remaining glaze.

4 servings

Per serving: Calories 336, Protein 24 g, Carbohydrates 46 g, Cholesterol 52 mg, Total Fat 8 g, Saturated 3 g, Polyunsaturated 1 g, Monounsaturated 4 g, Fiber 2 g, Sodium 442 mg

7 Weight Watchers points/serving

vadkins

Black Beans and Rice

Here's an great recipe from the American Heart Association's Meals in Minutes Cookbook.

Black Beans and Rice

Star Rating: 4 stars

2 cups uncooked brown rice
2 tbsp. plus 2 tsp. extra-virgin olive oil
1/4 cup lime juice
2 medium cloves, minced
1/2 tsp. salt

15-ounce can no-salt-added black beans, rinsed and drained

Cook rice using package directions, omitting salt and margarine.

Meanwhile, in a small bowl, whisk together oil, lime juice, garlic, and salt.

Stir beans into cooked rice; transfer to serving platter. Drizzle with oil mixture and stir gently.

6 servings; 1 cup per serving

Per serving: Calories 241, Protein 7 g, Carbohydrates 0 mg, Total Fat 6 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 4 g, Fiber 3 g, Sodium 198 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

Grilled Chicken with Green Chiles and Cheese

This is a super simple and quick recipe from the American Heart Association's Meals in Minutes Cookbook.

Grilled Chicken with Green Chiles and Cheese

Star Rating: 2 stars

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed
Olive oil spray
1 tsp. chili powder
1/4 cup diced canned green chiles, rinsed and drained
1/4 cup shredded reduced-fat Cheddar cheese (about 1 ounce)

Preheat grill on medium-high.

Rinse Chicken and pat dry with paper towels. Spray one side of chicken with olive oil spray and sprinkle with half the chili powder. Turn breasts over and repeat.

Grill chicken for 4 to 5 minutes; turn over. Spread 1 tbsp. green chiles and 1 tbsp. cheese on each breast. Grill for 4 to 5 minutes, or until chicken is no longer pink in center.

4 servings

Per serving: Calories 156, Protein 27 g, Carbohydrates 1 g, Cholesterol 71 mg, Total Fat 4 g, Saturated 2 g, Polyunsaturated 1 g, Monounsaturated 1 g, Fiber 0 g, Sodium 110 mg

4 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

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