Heart Healthy Recipes

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[size 1]Here is our special thread for those that are looking for some heart healthy recipes.

These are recipes that will include reduced fat/oils or alternative oils that are recommended by the American Heart Association as well as the American Medical Association.

Non breaded as well as sodium reduced recipes will also fall into this category.

Please feel free to add any that you would like to share.[/size]
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Turkey Chili

2 (15 oz.) cans or 2 cups pinto beans, drain and rinse well
1 fresh tomato, diced
1 – 1 1/2 cups chicken stock (broth)
1 clove garlic, minced or 1 tsp. minced garlic
1/2 (6 oz.) can tomato paste, no-salt added
1 tsp. chili powder
1/2 onion, diced
1/2 Tbl. cumin
1/2 green bell pepper, seeded and diced
8 oz. ground turkey breast
Place all items except the ground turkey into a skillet. Bring to a boil, reduce to a simmer and cook until the vegetables are tender (about 5 minutes). Add the ground turkey and simmer for another 5 minutes or until the turkey is done. Do not overcook the turkey meat or your chili will have a grainy texture. Stir frequently. Amount of chicken stock is variable.

Serving Suggestions: Serve over brown rice. Garnish with non-fat yogurt, non-fat grated Cheddar cheese and chopped cilantro.

Yield:4 servings

PER SERVING: CALORIES 224 FAT 1.16g SATURATED FAT 0.26g SODIUM 374mg CARBOHYDRATE 31g PROTEIN 23g CHOLESTEROL 35mg FIBER 2g

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Orange Chicken with Vegetables

1/4 cup orange juice
1 (10 3/4 oz.) can Campbell's Healthy Request Condensed Cream of Chicken Soup
1/2 tsp. dried thyme leaves or 1/4 tsp. dried rosemary leaves, crushed
2 cups carrots cut in matchstick-thin strips (about 2 large)
generous dash of pepper
2 cups sliced zucchini (about 1 medium)
4 skinless, boneless chicken breast halves (about 1 pound)
4 orange slices for garnish
In a 2-quart oblong baking dish, combine orange juice, thyme (or rosemary) and pepper. Add chicken, turning to coat. Cover; refrigerate 30 minutes, turning chicken once. Spoon off marinade; reserve.

In a large bowl, combine soup and reserved marinade. Add carrots and zucchini; toss to coat. Pour vegetable mixture over chicken.

Cover with foil; bake at 400° for 30 minutes or until chicken is no longer pink. Stir sauce and vegetable mixture. Serve over chicken. Garnish with orange slices.

Yield:4 servings

PER SERVING: CALORIES 240 FAT 3.9g SATURATED FAT 1.2g SODIUM 381mg CARBOHYDRATE 25g PROTEIN 26g CHOLESTEROL 67mg FIBER 4.4g

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Oven-Fried Chicken

1-1/4 cups seasoned croutons, crushed
8 boneless skinless chicken breast halves
1/4 cup grated Parmesan cheese
1/3 cup Dijon mustard
2 tablespoons chopped fresh parsley
Heat oven to 450 degrees F. Line 15x10x1-inch baking pan with foil. In pie pan, combine croutons, Parmesan cheese and parsley. Brush chicken pieces with mustard; roll in crouton mixture. Place chicken on foil-lined pan. Bake at 450 degrees F for 15 to 20 minutes or until chicken is fork tender adn juices run clear.

Serves 8.

PER SERVING: CALORIES: 198 (27.6% from fat) FAT: 6.1g (SAT 1.8g) CHOL: 75.9mg FIBER: 0.5g SODIUM: 450

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No-Guilt Chicken Pot Pie

1 can reduced-fat, reduced-sodium cream of chicken soup (Campbell's Healthy Request or Healthy Choice)
1 cup cooked chicken, cubed
1 (10 oz.) pkg. frozen mixed vegetables, thawed
1/2 cup skim milk
1 cup Bisquick reduced-fat baking mix
2 egg whites
Preheat oven to 400 deg. F. In a 9-inch pie pan, mix soup, vegetables and chicken. Mix egg, milk and baking mix. Pour over chicken mixture. Bake 30 minutes. Yield: 4 servings.

PER SERVING: CALORIES: 280 FAT: 4.5g SATURATED FAT: 1g SODIUM: 710mg CARBOHYDRATE: 39g CHOLESTEROL: 35mg PROTEIN: 19g FIBER: 4g

Note: This dish supplies almost one-third of your sodium and cannot be reduced unless you make your own baking mix using low-sodium baking powder. Therefore, be careful about what else you include with this meal.

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Rice and Turkey

1 (10 3/4 oz.) can condensed cream of mushroom soup, reduced-sodium, reduced-fat
1 cup red bell pepper, chopped
3 cups instant brown rice, uncooked
1 cup (6 oz.) cooked turkey, cubed
1 cup celery, thinly sliced
1 tsp. salt-free herb seasoning, such as Spike, Mrs. Dash
Place soup in 4-cup measuring cup; add water (2 2/3 cups) to measure 4 cups total liquid. In medium saucepan, combine soup mixture and all remaining ingredients. Bring to a boil. Reduce heat to medium-low; cover and simmer 5 to 10 minutes or until liquid is absorbed. Remove from heat; fluff with fork.

Yield:4 servings (1 1/2 cups each)

PER SERVING: CALORIES 395 FAT 7.2g SATURATED FAT 1.4g SODIUM 368mg CARBOHYDRATE 61g PROTEIN 20g CHOLESTEROL 35mg FIBER 4.5g

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Chicken Fajitas

4 chicken breasts, boneless and skinless (1 lb.)
1/4 tsp. cumin
2 Tbs. lemon or lime juice
1/2 tsp. coriander, crushed
1 Tbs. rice vinegar
1 tsp. garlic, crushed
1 Tbs. reduced-sodium Angostura Worcestershire sauce
1 tsp. olive oil
1 medium onion, sliced in rings
1 medium green pepper, sliced
1/4 tsp. pepper
6 whole-wheat fat-free tortillas
Place chicken in shallow pan. Combine lemon or lime juice and next 6 ingredients, stirring well. Pour over chicken, cover and marinate in refrigerator at least 30 minutes. Coat a skillet with cooking spray and add oil. Add onion and green pepper. Stir-fry for 2 minutes. Remove vegetables from skillet and set aside. Add chicken to skillet and stir-fry 3 to 5 minutes, Return all vegetables to skillet and stir-fry 1 minute. Spoon equal amounts of mixture onto 6 heated, fat-free tortillas. Serve with lettuce and diced tomatoes if desired. Yield: 6 servings.

PER SERVING: CALORIES: 180 FAT: 2.5g SATURATED FAT: 0g SODIUM: 230mg CARBOHYDRATE: 25g CHOLESTEROL: 45mg PROTEIN: 21g FIBER: 3g

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Chicken with Mushrooms and Herbs

1 tablespoon olive oil
2 tablespoons cornstarch
4 skinless, boneless, chicken breast halves (about 1 pound)
1 can (16 oz.) low-fat, low salt type ready to serve chicken broth
1 teaspoon Italian seasoning, crushed
2 teaspoons prepared mustard
Generous dash ground red pepper
2 cups hot cooked rice, cooked without salt
2 cups sliced fresh mushrooms (about 6 oz.)
In 10-inch skillet over medium-high heat, in hot oil, or use a non stick Teflon pan sprayed with cooking spray; cook chicken, Italian seasoning and red pepper 10 minutes or until chicken is browned on both sides. Remove; set aside.

In same skillet, cook mushrooms until tender and liquid is evaporated, stirring often.

In medium bowl, stir together cornstarch, broth and mustard until smooth; stir into mushrooms. Cook until mixture boils and thickens, stirring constantly.

Return chicken to skillet. Reduce heat to low. Cover; cook 5 minutes or until chicken is no longer pink, stirring occasionally. Serve with rice. Sprinkle with additional Italian seasoning, if desired. Garnish with fresh mushrooms, carrot sticks and fresh marjoram sprig, if desired.

Serves 4.

PER SERVING: CALORIES: 353 (19.7% from fat) FAT: 7.7g (SAT 1.6g) CHOL: 73mg FIBER: 1g SODIUM: 324mg

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Jambalaya

1/2 cup onion, chopped
1/2 tsp. dried thyme
1/2 cup green bell pepper, chopped
1/8 tsp. pepper
1 tsp. garlic, chopped
1 bay leaf
1 Tbs. oil
1 cup instant quick cooking brown rice, uncooked
4 oz. extra lean ham, diced
8 oz. cooked chicken or turkey breast, diced
2 (14 1/2 oz.) cans no-salt-added chunky tomatoes
dash of Tabasco sauce
1 1/2 cups water
In a large stockpot, sauté onion, green pepper and garlic in oil. Stir in ham, tomatoes, water, seasonings and rice. Heat to boiling. Reduce heat and boil gently, uncovered for 10 minutes. Add turkey. Return to a boil and boil for 1 minute. Remove bay leaf. Serve with a dash of Tabasco sauce, if desired. Yield: 4 servings.

PER SERVING: CALORIES: 310 FAT: 8g SATURATED FAT: 1.5g SODIUM: 430mg CARBOHYDRATE: 32g CHOLESTEROL: 60mg PROTEIN: 27g FIBER: 5g

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Italo-Chicken Bake

1 can (16 oz.) ready to serve chicken broth - low fat, low salt
1 bag (16 oz.) frozen vegetable combination (broccoli, carrots, water chestnuts, and sweet red pepper), thawed
1 cup uncooked regular long-grain rice
4 skinless, boneless chicken breast halves (about 1 pound)
1/4 teaspoon dried thyme leaves, crushed
1/4 cup fat free Italian vinaigrette salad dressing
In a 3 quart oblong baking dish, combine broth, rice and thyme. Bake at 375 degrees F for 20 minutes.

Stir in vegetables. Arrange chicken on mixture. Pour vinaigrette over all. Bake 30 minutes or until chicken is no longer pink and rice and vegetables are tender. Garnish with fresh thyme sprigs, if desired. Makes about 6 cups rice mixture and 4 servings.

PER SERVING: CALORIES: 405 (10.4% from fat) FAT: 4.7g (SAT: 1.5g) CHOL: 73.3mg FIBER: 6.8g SODIUM: 409mg

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Chicken Tetrazzini

1 (7 oz.) package uncooked spaghetti
1 cup chicken broth
2 teaspoon canola oil
1/2 cup skim milk
1/2 cup sliced green onions
2 cups cubed cooked chicken breast
1 (8 oz.) package fresh mushrooms, sliced (2-1/2 cups)
1 (2 oz.) jar sliced pimento, drained
3 tablespoons all purpose flour
2 tablespoons dry sherry
1/4 teaspoon garlic powder
1/4 cup grated Parmesan cheese
1/8 teaspoon pepper
Break spaghetti into thirds. In large saucepan, cook spaghetti to desired doneness as directed on package; drain and set aside in colander.

In saucepan, add oil, onions and mushrooms; cook and stir until tender. In small bowl combine flour, garlic powder, pepper, broth and milk; blend well. Add t o onion mixture in saucepan. Cook until mixture boils and thickens, stirring constantly. Add chicken, pimento and sherry; cook until thoroughly heated, stirring occasionally. Stir in cheese. Add cooked spaghetti; toos gently. If desired, serve with additional grated Parmesan cheese and chopped fresh parsley.

Serves 4.

PER SERVING: CALORIES: 411 (19.9% from fat) FAT: 8.5g (SAT 2.7g) CHOL: 58mg FIBER: 2.7g SODIUM: 410mg

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Guiltless Chicken and Vegetable Alfredo

1 lb. chicken breasts, boneless and skinless, cut into strips
1 can 1/3 less-sodium chicken broth
1 (16 oz.) bag frozen vegetables
1/4 cup all-purpose flour
1 tsp. garlic, minced
1/2 cup non-fat sour cream
1 tsp. dried basil
2 Tbs. grated Parmesan cheese
4 cups hot cooked pasta
Lightly spray a non-stick pan with cooking spray. Stir-fry chicken about 3 minutes over medium-high heat until no longer pink. Stir in vegetables, garlic and basil and continue to cook 3 minutes longer. Combine broth and flour until smooth. Stir into chicken mixture and bring to a boil, reduce heat and simmer 3 minutes, stirring frequently. Remove from heat and stir in non-fat sour cream and Parmesan cheese. Serve over pasta. Yield: 4 servings.

PER SERVING: CALORIES: 470 FAT: 8g SATURATED FAT: 2.5g SODIUM: 420mg CARBOHYDRATE: 63g CHOLESTEROL: 75mg PROTEIN: 39g FIBER: 8g

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Apple Rosemary Pork Tenderloin

2 (8-10 oz.) pork tenderloins
2 garlic cloves
1 granny smith apple
1 Tbl. lemon juice
1 red delicious apple
1/4 tsp. salt
1 Tbl. fresh rosemary leaves or 1 tsp. dried rosemary
Puree the apples, garlic, rosemary, lemon juice and salt to the consistency of apple sauce. Pour over the pork and toss, making sure the pork tenderloins are fully coated. Marinate 12 to 18 hours (no more than 24 hours). Heat oven to 400°. Place tenderloins in a shallow pan. Roast 20 to 30 minutes or until meat thermometer registers 155°. Slice.

Yield: 4 servings

PER SERVING: CALORIES 138 FAT 3.0g SATURATED FAT 0.9g SODIUM 166mg CARBOHYDRATE 11g PROTEIN 16g CHOLESTEROL 45mg FIBER 2.1g

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Honey Sesame Tenderloin

1 lb. whole pork tenderloin
1 tsp. sesame oil
1/2 cup low-sodium Angostura soy sauce
1/4 cup honey
2 cloves garlic, minced
2 Tbs. brown sugar
1 Tbs. fresh ginger, grated or ground ginger (jar in produce section)
4 tsp. sesame seed
Combine soy sauce, garlic, ginger and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate overnight in refrigerator. Remove pork from marinade and pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seeds on a separate shallow plate. Roll in a shallow pan at 375 deg. F. fro 20 to 30 minutes, until meat thermometer inserted register 160 deg. F. Remove to serving platter, slice thinly to serve. Yield: 4 servings.

PER SERVING: CALORIES: 260 FAT: 6.5g SASTURATED FAT: 1.7g SODIUM: 198mg CARBOHYDRATE: 26g CHOLESTEROL: 65mg PROTEIN: 25g FIBER: 0g

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Sesame Pork with Broccoli

1 (14 1/2 oz.) can chicken broth
1 tsp. vegetable oil
2 Tbs. cornstarch
1 clove garlic, minced
Tbs. reduced-sodium soy sauce (Angostura brand)
1 1/2 lbs. fresh broccoli, cut into bite-size pieces
4 green onions, green and white parts finely diced
2 Tbs. sliced pimiento, drained
1 lb. pork tenderloin, trimmed of visible fat
1 Tbs. sesame seeds, lightly toasted
In a small bowl, combine chicken broth, cornstarch and soy sauce; blend well. Stir in green onions, set aside. Cut pork tenderloin lengthwise into quarters; cut each quarter into bite-size pieces. Heat oil in non-stick skillet sprayed with cooking spray over medium-high heat. Add pork and garlic; stir-fry 3 to 4 minutes or until pork is tender. Remove pork; keep warm. Add broccoli and broth mixture to skillet. Cover and simmer over low heat 8 minutes. Add cooked pork and pimiento; cook just until mixture is hot, stirring frequently. Sprinkle with sesame seeds. Serve immediately. Yield: 6 servings.

PER SERVING: CALORIES: 158 FAT: 5g SATURATED FAT: 1.2g SODIUM: 101mg-567mg CARBOHYDRATE: 9g CHOLESTEROL: 50mg PROTEIN: 21g FIBER: 2.5g

Note: Sodium content depends on soy sauce used

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Mexican Pork Chili

1 lb. boneless pork loin, trimmed of visible fat
4 medium tomatoes, seeded and chopped (about 4 cups), divided or
1 medium onion, coarsely chopped
2 (14 1/2 oz.) cans no-salt-added diced tomatoes
1 1/2 tsp. each chili powder, ground cinnamon, ground cumin and dried oregano leaves
1 (8 3/4 oz.) can no-salt-added red kidney beans or drained and rinsed
1 tsp. unsweetened cocoa
1 green onion, thinly sliced
Cut boneless pork loin into 3/4-inch pieces. Brown pork pieces, half at a time, in a 2-quart saucepan. Pour off drippings. Add onion. Sprinkle chili powder, cinnamon, cumin, oregano and cocoa over pork and onions, stirring to coat pieces. Stir in 3 cups tomatoes. Bring to a boil. Reduce heat to medium-low; cover tightly and simmer 45 minutes. Add kidney beans and continue cooking, covered 15 minutes. Stir in remaining tomatoes and garnish with green onion. Yield: 6 servings.

PER SERVING: CALORIES: 160 FAT: 3g SATURATED FAT: 1g SODIUM: 50mg CARBOHYDRATE: 12g CHOLESTEROL: 45mg PROTEIN: 20g FIBER: 5g

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Stuffed Peppers

3 large sweet yellow or green peppers, halved and seeded
1 cup chunky salsa
1 lb. lean ground round
1/3 cup shredded carrot
1/3 cup sliced green onion
1/4 teaspoon ground cumin
1 cup cooked barley (either pearl or quick-cooking. Cook per package directions.)
3/4 cup shredded (reduced fat) Monterey Jack cheese (3 oz.)
Steam peppers in a large saucepan or kettle fit with vegetable steamer for 3 to 5 minutes or just until softened. Invert pepper halves over paper towels to drain.

In skillet cook ground beef and onion 5 minutes or until beef is brown. Drain fat. Stir in barley, salsa, carrot, and cumin; mix well. Add 1/2 cup shredded cheese; toss to mix. Spoon mixture into pepper halves. Place in a 13x9x2-inch baking pan. Bake, covered, in a 350 degree oven for 20 minutes.

PER SERVING: CALORIES: 246 (28.5% from fat) FAT: 7.8g (SAT 5.1g) CHOL: 60.3mg FIBER: 2g SODIUM: 428mg

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Beef Stroganoff

1 lb. top sirloin, cut in strips
1 Tbl. dried onion
2 Tbl. unbleached flour
1 tsp. garlic, chopped
3/4 cup reduced-sodium, reduced-fat beef broth
1/4 tsp. salt (optional)
1/4 cup burgundy wine
1/8 tsp. pepper
2 cups mushrooms, sliced
1/2 cup non-fat sour cream
Brown meat in a skillet that has been sprayed with cooking spray. Combine flour with broth in a covered container and shake well to prevent lumps. Add to skillet along with mushrooms, onion, garlic and seasonings. Stir until thickened and meat is cooked. Add non-fat sour cream. Heat but do not boil. Serve over noodles or rice.

Yield:4 servings (3/4 cup each)

PER SERVING: CALORIES 252 FAT 7.4g SATURATED FAT 3.6g SODIUM 94mg CARBOHYDRATE 12g PROTEIN 30g CHOLESTEROL 77mg FIBER 1.2g

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Ginger Pork Stir-Fry

Brown rice

2 cups instant brown rice
2 cups water

Stir-Fry

1 tsp. garlic, minced
3 cups bean sprouts
1-1 1/2 cups chicken broth*
2 cups mushrooms, sliced
1 tsp. fresh ginger root, minced
1/2 cup non-fat egg substitute
11/2 Tbl. corn starch
14 oz. pork tenderloin, cubed
1 green onion, sliced thin
4 Tbl. light soy sauce
1 (16 oz.) pkg. frozen stir-fry veggies
tiny pinch cayenne pepper
Cook instant brown rice with water for 10 minutes in covered dish in microwave or on top of stove in sauce pan.

Heat large non-stick skillet or electric wok over medium-high heat. Lightly spray with cooking spray. Sauté minced garlic until golden brown (it will stick to the bottom of the pan). Add cup of chicken broth followed by ginger and all the vegetables. Stir briefly and bring back to a boil. Cover and cook for 2-3 minutes. Add cornstarch dissolved in remaining cup of chicken broth (*amount of chicken broth is variable - use more if necessary), non-fat egg substitute and cubed pork; cook until pork is done. (It is done when firm and no longer pink in center.) Add soy sauce and cayenne pepper. Serve over brown rice. Garnish with fresh sliced cucumber.

Yield:4 servings

PER SERVING: CALORIES 500 FAT 13g SATURATED FAT 4g SODIUM 450mg CARBOHYDRATE 63g PROTEIN 33g CHOLESTEROL 60mg FIBER 6g

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Pork Cutlets

1/4 cup rice vinegar (or wine)
4 boneless pork loin chops (about 1 pound) , trimmed of all visible fat
3 tablespoons reduced sodium soy sauce
6 cloves garlic, crushed
2 tablespoons honey
1 tablespoon grated fresh gingeroot
4 drops hot pepper sauce
Chopped fresh parsley
1 teaspoon sesame oil
In small bowl stir together vinegar, soy sauce, honey and hot pepper sauce. Set aside.

Heat 10-inch non-stick pan, add oil and then chops; cook until each side is browned. Add garlic and ginger, cook 2-3 minutes, stirring. Reduce heat to low, add vinegar mixture; cover and cook until tender, about 10 minutes. Uncover and cook 2-3 more minutes. Garnish with chopped parsley and serve.

Serves 4.

PER SERVING: CALORIES: 189 (33.5% from fat) FAT: 7g (SAT 2.3g) CHOL: 50.4mg FIBER: 0.2g SODIUM: 484mg