Heart Healthy Recipes

Penne Pasta with Sun-Dried Tomato & Walnuts

Ingredient List: 

8 ounces whole wheat penne pasta
3-4  cloves pressed garlic (through a garlic press) or minced
1/3 cup chopped walnuts, lightly toasted
3/4 cup sliced sun-dried tomatoes
3 tablespoons olive oil
1 teaspoon dried basil or 1 tablespoon fresh
¼ teaspoon salt
2 ounces crumbled feta cheese
2 tablespoons grated or shaved Parmesan cheese

Optional: For a main dish, add 4 ounces cooked chicken breast, cut into short strips (not included in nutrient analysis).

Directions: 
In a large saucepan, bring 3 quarts of water to a boil. Add the penne pasta and cook according to package directions. When draining, reserve ½ cup of the pasta water. Put the sun-dried tomatoes in the reserved water to plump. (drain well when you are ready to add them to the mixture). Toast the walnuts under the broiler until slightly browned. Be sure to watch closely as they can burn quickly.Read more

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 

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:  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

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
¼ cup soy sauce, light
6 tablespoons sesame oil
2 tablespoons hot Chili oil
2 cooked chicken breast halves, boneless
4 tablespoons sesame seeds
1 pound pea pods, trimmed
3 scallions, white bulbs and 3 inches green tops, sliced

Directions: Read more

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

Turkey & Veggie Wrap

Ingredient List: 

2 - 8-inch whole wheat tortillas, lavosh, or chapatis
1/2 cup low fat, herb-flavored cream cheese OR
1/2 cup Boursin cheese
8 ounces turkey, thinly sliced
1 medium carrot, peeled and grated
1 cup watercress, arugula or Romaine lettuce

 

Directions: 
Spread cheese evenly over the tortillas. Lay the turkey slices on top of the cheese and sprinkle with carrots and watercress. Roll up the bread tightly to create a log shape. Wrap tightly in plastic wrap and refrigerate for up to 12 hours. Just before serving, slice each log in half at a slight diagonal.Read more

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

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

Chicken & Cashew Salad in a Pita

Ingredient List: 

1/2 cup fat-free mayonnaise or salad dressing (light)
1 tablespoon soy sauce, reduced sodium 
1/4 teaspoon ground ginger
1 tablespoon peanut butter 
1 cup cooked, chopped chicken, light meat without skin
1/2 cup Chinese peapods, cut in half
1/2 cup chopped red or yellow sweet peppers
1/4 cup roasted cashews
3 – 6 ½ inch whole wheat pita breads, cut into half

Directions:  
Mix first four ingredients until well blended. Add chicken and vegetables and refrigerate 1 to 4 hours. Stir in cashews and spoon into pita pocket halves. 

Servings:  6 (1/2 pita per serving)

Calories/Serving:   180

Nutrition:  One serving provides approximately: 10 g protein, 25 g carbohydrates, 4 g fiber, 6 g fat (1 g saturated), 15 mg cholesterol, 22 mcg folate, 2 mg iron, 460 mg sodium.

Source:  Wheat Foods Council

Beef Fajitas

Ingredient List: 

6 - 8 inch whole wheat flour tortillas
1 pound top round beef steak cut into ¾ inch julienne strips
3 tablespoons red wine or red wine vinegar
3 tablespoons vegetable oil
½ teaspoon cumin
½ teaspoon salt
1 clove garlic, pressed or minced
2 teaspoons lime juice
2 medium sweet bell peppers (any color), sliced
1 medium onion, sliced into rings

Toppings:
1/2 cup guacamole
1/2 cup salsa or picante sauce
1/2 cup sour cream, light
1/2 cup cheddar cheese, grated
1/2 cup sliced black olives

 

Directions:

In a covered bowl or re-sealable plastic bag, combine wine, oil, cumin, salt, garlic and lime juice;
add julienne strips of meat and marinate 2 to 3 hours. Drain thoroughly. Discard leftover marinade.
Over medium heat, brown meat with peppers and onions in a large skillet.
Warm tortillas on a griddle or wrapped in aluminum foil in a 200 degrees F. oven for 10 min. and
serve immediately with meat mixture and toppings on the side.Read more

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