Heart Healthy Recipes

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

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

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

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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

Tomato Sauce

Dasher's Tomato Sauce

Star Rating: 4 stars

1/2 bulb garlic minced or crushed or sliced taste
2 tbsp. oregano
2 tbsp. basil
1 1/2 tbsp. black pepper
Cayenne pepper to taste
1-6 oz. can salt free tomato paste
1 large can salt free tomato puree or tomato sauce
1 large can salt free diced tomatoes or whole tomatoes (cut up whole tomatoes) or 4-5 fresh tomatoes peeled
1/4 cup olive oil

Heat the olive oil on a medium high flame. Add garlic. Hold pan above the flame so the garlic does not burn or brown. Do not brown the garlic.

Just before the garlic turns brown, add the tomato paste. Remove from heat.

Fill the empty can with water. Return the pan to heat. Stir while slowly adding 1/2 the can of water for 10 minutes.

When some of the water has evaporated, add the remaining water, puree and tomatoes. For thinner sauce, add more water.

Add all seasonings and stir. Cover and simmer on low heat for 15-35 minutes, stirring every 2-5 minutes.

6-8 servings

Calories in entire recipe: 480 calories (in 1/4 cup of olive oil)

12 Weight Watchers points in the entire recipe

vadkins