Heart Healthy Recipes

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

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

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

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

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

Cheese-Topped Chicken and Rice

Good and cheesy! casserole. This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Cheese-Topped Chicken and Rice

Star Rating: 4 stars

Vegetable oil spray
3 medium onions, chopped
14.5-ounce can fat-free, low-sodium chicken broth
3/4 cup uncooked rice
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
2 medium yellow squash, sliced
1 medium garlic clove, minced
1/2 tsp. dried thyme, crumbled
1/2 tsp. ground turmeric (optional)
4-ounce jar diced pimientos, drained if desired
1/4 tsp. salt
1 cup shredded fat-free or reduced-fat sharp Cheddar cheese

Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the onions for 3 to 4 minutes, or until translucent, stirring occasionally.

Stir in the broth, rice, chicken, squash, garlic, thyme, and turmeric. Increase the heat to high. Bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the rice is tender.

Remove from the heat. Stir in the pimientos and salt. Sprinkle with the cheese. Let stand, covered, for 3 minutes to allow the cheese to melt.

4 servings

Per serving: Calories 373, Protein 43 g, Carbohydrates 45 g, Cholesterol 68 mg, Total Fat 2 g, Saturated .5 g, Polyunsaturated .5 g, Monounsaturated .5 g, Fiber 5 g, Sodium 476 mg

7 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

Caribbean Salmon and Sweet Potatoes with Papaya Salsa

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.

Caribbean Salmon and Sweet Potatoes with Papaya Salsa

Star Rating: 4 stars

Vegetable oil spray
2 large sweet potatoes (unpeeled) (about 1 1/4 pounds), each cut lengthwise into 8 wedges
2 tsp. Caribbean or Jamaican jerk seasoning blend
1 large papaya or mango, peeled, seeded, and diced, or 2 cups diced bottled papaya or mango
1/4 dup finely chopped red onion
1/4 cup snipped fresh cilantro
1 tbsp. minced fresh jalapeno pepper, ribs and seeds discarded if desired
1 tbsp. plain rice vinegar or white wine vinegar
2 tsp. acceptable vegetable oil
4 salmon fillets with skin (4 to 5 ounces each), about 1/2 inch thick
2 tsp. Caribbean or Jamaican jerk seasoning blend
1 1/2 tbsp. honey mustard

Preheat the oven to 400 degrees.

Lightly spray a large roasting pan or heavy rimmed baking sheet with vegetable oil spray. Arrange the sweet potato wedges with cut sides down in a single layer in the pan. Lightly spray with vegetable oil spray. Sprinkle with 2 teaspoons jerk seasoning.

Bake for 20 minutes.

Meanwhile, in a medium bowl, stir together the papaya, onion, cilantro, jalapeno, vinegar, and oil. Set aside.

Rinse the salmon and pat dry with paper towels.

Using a large spatula, turn the potatoes over. Arrange them around the edges of the pan. Place the salmon with the skin side down in the center. Sprinkle 2 teaspoons jerk seasoning over the salmon. Spread the mustard over the salmon.

Bake for 10 minutes, or until the salmon flakes easily when tested with a fork and the potatoes are tender.

To serve, transfer the salmon and potatoes to plates. Spoon the papaya salsa over both.

4 servings

Per serving: Calories 365, Protein 28 g, Carbohydrates 49 g, Cholesterol 66 mg, Total Fat 7 g, Saturated 1 g, Polyunsaturated 2.5 g, Monounsaturated 2.5 g, Fiber 6 g, Sodium 424 mg

7 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

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