Heart Healthy Recipes

Cardiology

Heart Healthy Recipes 

Carrot, Mango, and Herb Smoothie

2 Servings

Ingredients:

2 cups frozen mango chunks

1 cup fresh carrot juice

1 cup freshly squeezed orange juice

1/4 cup fresh herbs, such as mint, tarragon, or basil

Directions:
Combine all ingredients in a blender; blend until smooth.

Nutrition Facts:
Per serving: 225 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 56 g carbs; 36 mg sodium; 3 g protein; 5 g fiber.

Recipe from Whole Living Magazine

 

Beef Barley Soup

8 Servings

Ingredients:

1-1/2 lb sirloin steak, well trimmed of fat

1 cup thinly sliced carrots

1 cup sliced celery

1 medium onion, chopped

1 green bell pepper, seeded and chopped

2 cans (14.5 oz each) beef broth, 1/3 less sodium

1 can (14.5 oz) diced tomatoes, no salt added

1 cup spaghetti sauce, no salt added

1/2 cup quick cooking or pearl barley, dry

1-1/2 tsp dried basil

1/2 tsp salt (optional)

1/4 cup fresh parsley, chopped

Black pepper, dash

Directions:
1. Cut meat into 1” cubes and place in slow cooker. Prep all vegetables and place in slow cooker with the meat.

2. Add remaining ingredients to slow cooker and stir. Cover and cook on HIGH for 4–5 hours or LOW for 10–12 hours.

3. Just before serving, skim off any fat on the top of the soup.

Nutrition Facts (per serving):
225 calories, 7g fat, 2.3g saturated fat, 18g carb, 467mg sodium, 4g fiber, 23g protein

Recipe from Zonya Foco’s Lickety-Split Meals

 

Mixed Greens and Fruit with Fresh Strawberry Vinaigrette

4 Servings

Ingredients:

Vinaigrette:

2 cups whole strawberries

1/4 cup sugar

1/4 cup raspberry vinegar

Salad:

8 oz mixed salad greens (8 cups)

1/2 cup red onion, thinly sliced

11 oz can mandarin oranges in water, drained

1 large pear, thinly sliced

1 cup blueberries or quartered strawberries

3 Tbsp sliced almonds, dry-roasted (3/4 oz)

Directions:
1. In a food processor or blender, process vinaigrette ingredients until smooth.

2. Arrange salad greens on a serving platter. Drizzle with dressing. Top with remaining ingredients. Serve immediately.

Nutrition Facts (per serving):
187 calories, 3g fat, 0g saturated fat, 40g carb, 10mg sodium, 7g fiber, 3g protein

Recipe from the American Heart Association’s Meals in Minutes Cookbook

 

Oven Baked Chicken Fajitas

Makes 4 servings (2 fajitas per serving)

Ingredients:

1 pound boneless, skinless chicken breasts, cut into strips

2 Tbsp canola oil

2 tsp chili powder

2 tsp cumin

½ tsp garlic powder

½ tsp dried oregano 

1 (15 oz) can diced tomatoes with green chilies

1 medium onion, sliced

1 large bell pepper, seeded and sliced

8 corn tortillas

Optional:  top with sliced avocados, salsa or pico de gallo!

Directions:
1. Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish.

2. In a small bowl combine the oil, chili powder, cumin, garlic powder, and dried oregano.

3. Drizzle the spice mixture over the chicken and stir to coat.

4. Next add the tomatoes, peppers, and onions to the dish and stir to combine.

5. Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender. Serve on tortillas with desired toppings.

**While your dish is baking for 20-25 minutes, hop on the treadmill or take a brisk walk around the neighborhood!

Nutrition Facts:
Per serving (2 fajitas):  317 calories, 13g fat, 2 g saturated fat, 3 g polyunsaturated fat, 4g monounsaturated, 95mg cholesterol, 25g carbohydrate, 360mg sodium, 4g fiber, 29g protein.

 

Italian Vegetable Bake

4 Servings

Ingredients:

Olive oil spray

8-10 oz mushrooms, any variety, sliced

1 small zucchini, thinly slices

4 medium Roma tomatoes, slices

2 small green onions, thinly sliced

3 Tbsp light Italian salad dressing

2 tsp chopped fresh basil or ½ tsp dried

2 tsp chopped fresh oregano or ½ tsp dried

½ medium garlic clove, minced

Directions:
1. Preheat oven to 350 F.  Lightly spray 8 inch square glass baking dish with cooking spray.

2. Make one layer of the mushrooms, zucchini, tomatoes and green onions in baking dish. 

3. In a small bowl, stir together remaining ingredients and drizzle over vegetables.

4. Bake, covered for 25 minutes or until veggies are tender.  Using a slotted spoon, remove the vegetables from the liquid.

Nutrition Facts (per serving): 
45 calories, 1 g fat, 0 g saturated fat, 166mg sodium, 7g carbohydrates, 2g fiber, 3g protein.

Taken from The New American Heart Association Cookbook, 8th edition

 

Rainbow Sherbet Cake

12 Servings

Ingredients:

1- 9 inch angel food cake

1 pint orange sherbet, softened

1 pint raspberry sherbet, softened

1 pint lime sherbet, softened

1 (12 ounce) container of frozen whipped topping, Lite, thawed

Directions:
Slice angel food cake crosswise to make four layers.  Place the bottom later on a plate and spread with raspberry sherbet evenly on the caked.  Repeat with the remaining cake layers and lime and orange sherbets.  Frost the sides and top of the cake with whipped topping.  Place in the freezer for at least 1 hour or until firm.   Garnish with raspberries if you would like.

Nutrition Facts:
Per serving:  261 calories, 2g fat, 1.2 g saturated fat, 274mg sodium, 52 g carbohydrate.

Recipe taken from:   Gooseberry Patch Freezer Friendly Recipes

 

 

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