Heart Healthy Recipes

Sun-Dried Tomato & Walnuts Tossed with Penne Pasta

Ingredient List: 

8 ounces penne pasta
2 cloves pressed garlic
1/3 cup lightly toasted, chopped walnuts
3/4 cup minced, bottled sun-dried tomatoes, drained and rinsed
2 tablespoons vegetable oil
1 teaspoon basil
8 ounces extra-firm tofu
Salt, to taste

Directions: 
In a large saucepan, bring 3 quarts of water to a boil. Add the penne pasta and cook according to package directions.
As the pasta cooks, prepare the sauce. Place the pressed garlic in a large bowl. Add the walnuts, sun-dried tomatoes, oil and basil. Mash in the tofu and mix well with a spoon.
When the pasta is ready, drain, and add to the mixture in large bowl. Toss all ingredients until pasta is well-coated. Pour onto a platter and serve at room temperature or chilled.Read more

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Olive Tapenade

Ingredient List: 

1 cup pitted black olives, drained
1/4 cup chopped fresh parsley
1/4 cup olive oil
1/8 teaspoon red pepper flakes
1/8 teaspoon hot sauce
1 clove garlic, minced
1 tablespoon fresh basil
1 tablespoon dried onion
1 tablespoon balsamic vinegar
2 tablespoons chopped pimentos

Directions: 

Combine the first nine ingredients in a food processor and blend until smooth. Stir in the pimentos and serve with pita bread wedges.
 
Servings: 18 (1/2 ounce servings) 
Calories/Serving: 38 
Nutrition: One serving provides approximately: 38 calories, 0 g protein, 1 g carbohydrates, 0 g fiber, 4 g fat (1 g saturated), 0 mg cholesterol, 2 mcg folate, 0 mg iron, 65 mg sodium. 
Source: Wheat Foods Council 
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Mixed Bean Soup with Pasta

Ingredient List: 

 

3 quarts vegetable stock
1, 28 ounce can crushed tomatoes in puree
1, 15 ounce can black beans, drained
1, 15 ounce can garbanzo beans, drained
1, 15 ounce can kidney beans, drained
2 medium carrots, trimmed, scrubbed and cut into 1/2-inch dice
2 medium stalk celery ribs, washed and cut into 1/2-inch dice
3/4 cup onion, peeled and chopped
1 small green bell pepper, cored and cut into 1/2-inch dice
1 small red bell pepper, cored and cut into 1/2-inch dice
8 cloves garlic, chopped
1 teaspoon ground oregano
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon basil
1 cup dry pasta, Penne or Rotini
3 tablespoons balsamic vinegar
pepper to taste

Description: 
Great served in warm homemade bread bowls. See our recipe for Whole Wheat Bread Bowls. Read more

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Couscous with Chicken & Salsa

Ingredient List: 

1 pound skinless, boneless chicken breasts, seasoned
1 tablespoon vegetable oil
2 cups fat-free chicken broth
1 1/2 cups couscous
1 medium zucchini, thinly sliced (2 cups)
1 yellow bell pepper, cut in bite-size pieces
1 cup thick and chunky salsa, heated
1 cup shredded Monterey Jack and Cheddar cheese mixture
3/4 cup reduced fat sour cream
1/4 cup chopped green onions

Directions: Read more

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Bruschetta

Ingredient List: 

12 slices, small Italian or French bread, toasted
3 large tomatoes, chopped
1 tablespoon olive oil
3 tablespoons chopped fresh basil
1/4 teaspoon salt 

Directions
Combine tomatoes, oil, basil and salt in a covered bowl and let marinate at least 4 hours (Do not refrigerate; tomatoes will lose their flavor).
Use a slotted spoon to layer on to bread.
Serve immediately.

Servings: 6 - 2 slices each Calories/Serving: 213 Nutrition:
One serving (2 slices) provides approximately: 213 calories, 6 g protein, 37 g carbohydrates, 3 g fiber, 5 g fat (1 g saturated), 0 mg cholesterol, 61 mcg folate, 2 mg iron, 489 mg sodium.

Source: Wheat Foods Council

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Sesame Chicken & Pasta

Ingredient List: 

 

8 ounces whole wheat linguine
3 cloves minced garlic
1 tablespoon red wine vinegar
1 tablespoon packed brown sugar
6 tablespoons chunky peanut butter
1/4 cup soy sauce, light
6 tablespoons sesame oil
2 tablespoons hot Chile oil
2 chicken breast halves, boneless, skinless cooked
4 tablespoons sesame seeds
1 pound pea pods
3 scallions, white bulbs and 3 inches green tops, sliced

Directions: Read more

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Quick Whole Wheat Pizza Crust

Ingredient List: 

2 cups whole wheat flour
1 package active dry yeast/instant yeast
3/4 teaspoon salt
1 cup hot tap water (120 - 125°F)
1 tablespoon vegetable oil (canola or olive oil work well too)
1 tablespoon honey or granulated sugar
1 tablespoon* gluten* Optional ingredient*

Description:Read more

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Smoked Turkey & Veggie Wrap

Ingredient List: 

 

2 - 8-inch squares OR fresh lavosh
2 - 8-inch chapatis OR
2 - 8-inch wheat tortillas
1/2 cup boursin cheese OR
1/2 cup low fat, herb-flavored cream cheese
8 ounces smoked turkey, thinly sliced
1 cup small bean or alfalfa sprouts
1 medium carrot, peeled and grated
1 cup washed and trimmed watercress or Romaine lettuce
 

Directions:  Read more

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Roasted Chicken Wrap

Ingredient List: 

 

3 large boneless chicken breast halves, skinned
3 cloves garlic, peeled
1/2 cup balsamic vinegar
3 tablespoons olive oil
1 tablespoon sugar
2 teaspoons cumin
2 tablespoons olive oil
1 medium white or yellow onion, sliced into rings
1/2 red bell pepper, sliced lengthwise
1/2 green bell pepper, sliced lengthwise
1 tablespoon fresh oregano leaves or 2 teaspoons dried
6 – 10-inch tortillas, warmed in aluminum foil in oven

Directions:  Read more

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Grilled Portabella Mushroom Sandwich

Ingredient List: 

4 large whole wheat buns
2 golf ball sized balls of fresh mozzarella cheese
2 portabella mushrooms, sliced into halves horizontally
1 large red bell pepper, cut into 4th’s vertically
2 tablespoons balsamic vinegar
4 teaspoons olive oil
2 tablespoons dried or 4 tablespoons fresh basil leaves
1 tablespoon chopped fresh chives
Optional
alfalfa sprouts, onions or your favorite vegetable

Directions:  Read more

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