Heart Healthy Recipes

Grand Old Glory Bread

Ingredient List: 

2 1/2 cups lukewarm water (110°-115°F)
1 package active dry yeast
1/3 cup vegetable oil
1/3 cup honey
5 to 5 1/4 cups bread flour, divided
1 1/2 teaspoons salt
1 1/2 tablespoons wheat gluten
2 to 2 1/4 cups whole wheat flour

Description:  A fun and creative way to enjoy bread!Read more

Toasted Corn & Bulgur Salad

Ingredient List: 

3/4 cup dry bulgur
1 1/3 cups water
1 teaspoon salt
1 cup fresh corn, cut from 2-3 ears; OR
1 cup frozen corn, thawed and drained
1 tablespoon olive oil
1 pint cherry tomatoes, halved
1/3 cup chopped scallions
2 tablespoons red wine vinegar, or to taste
1 teaspoon pepper

Directions:
In a large, heavy, dry skillet, toast bulgur over medium heat 5 to 10 minutes, stirring occasionally until lightly browned. Add water and salt and bring to a boil. Reduce heat and simmer covered, 5 to 10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes covered. Transfer to bowl and cool in refrigerator.

If using fresh corn, cut corn from ears and sauté in oil in a heavy skillet 5 to 7 minutes or until tender. Cool.Read more

Southwestern Couscous

Ingredient List: 

2 tablespoons olive oil
4 green onions, chopped
1/2 cup red or green pepper, coarsely chopped
1/2 cup sliced fresh mushrooms
1/2 cup carrots, chopped
1 clove garlic, minced
1 3/4 cups chicken broth
1 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chick-peas, rinsed an drained
3/4 cup uncooked Couscous

Directions:
In a large saucepan, heat olive oil over medium-high heat. Add onion, pepper, mushrooms, carrots and garlic; sauté 2 minutes. Mix in chicken broth, cumin, salt, pepper, cilantro and chick-peas. Bring to a boil. Stir in Couscous, remove from heat and cover; let stand 5 minutes or until liquid is absorbed. Fluff with a fork and serve immediately.

Servings: 6

Calories/Serving: 246Read more

Primavera Pasta Salad

Ingredient List: 

8 ounces whole wheat Rotini
1 small red bell pepper, cut into strips
1 small green bell pepper, cut into strips
1 can black olives, pitted and drained
8 ounce jar marinated artichoke hearts, undrained
1 cup broccoli, cooked and drained
3 cloves garlic, minced
1 teaspoon oregano
1 teaspoon rosemary
1/4 to 1/3 cup balsamic vinegar
1/2 cup shredded Parmesan or Asiago cheese

Description: A pasta salad served cold.

 

Directions:
Cook pasta according to directions on package; drain and rinse under cold water. Put pasta in a large mixing bowl. Mix in all remaining ingredients; toss well. Serve at room temperature or refrigerate for 2 to 3 hours and serve.

Servings: 6 Read more

Multi-Grain Pilaf

Ingredient List: 

2 teaspoons vegetable oil
1/2 cup dry bulgur
1/4 cup dry white long-grain rice*
1/4 cup dry pearled barley
1 tablespoon dry chicken bouillon, reduced sodium
2 cups hot water
1/4 cup coarsely grated carrots
1/4 cup chopped green onions
1/4 cup frozen peas
1/2 cup sliced almonds, natural (optional)

Directions:Read more

Couscous with Roasted Vegetables

Ingredient List: 

1 -10 ounce box couscous
1 red bell pepper, cut into ½ -inch wide strips
1 yellow bell pepper, cut into ½ -inch wide strips
1 small yellow squash cut into ¼ -inch thick diagonal slices
1 small zucchini squash, fresh, cut into ¼-inch thick diagonal slices
1 teaspoon salt
1/4 teaspoon black pepper
3/4 teaspoon minced garlic
3/4 teaspoon Italian seasoning
2 tablespoon olive oil
3 tablespoon balsamic vinegar
5 ounces feta cheese

Directions:
Preheat oven to 425°F.

Prepare couscous according to package directions.

In a large bowl, combine peppers and squash. Mix together salt, pepper, garlic, seasoning, oil and balsamic vinegar; toss with vegetables. Spread vegetables evenly in sheet pan and roast for 10 to 12 minutes or until vegetables are crisp-tender. Reserve left over marinade.

Cool vegetables, toss with remaining marinade, couscous and cheese.

Servings: 6

Calories/Serving: 306Read more

Couscous and Corn Salad

Ingredient List: 
1 10-ounce box couscous
1/2 tablespoon vegetable oil (used to prepare couscous)
3/4 cup canned dark red kidney beans, rinsed, drained
3/4 cup chopped fresh or canned whole tomatoes, drained
3/4 cup salsa
1/3 cup whole kernel corn
1/4 cup chopped green bell pepper
1/2 teaspoon cumin


Directions: 
Prepare couscous according to package directions using ½ tablespoon vegetable oil in place of margarine. Cool. Transfer couscous to mixing bowl. Add remaining ingredients; mix well. Chill 1 to 2 hours.

Variation: Substitute roasted garlic and olive oil couscous for the plain couscous.

Servings: 6 (1-cup servings)

Calories/Serving: 235Read more

Black Bean Bulgur

Ingredient List: 

1 cup bulgur wheat, dry
2 ‐ 2 1/2 cups fat‐free chicken broth or water (low sodium broth can be used)
1 (12 ounce) can chick peas, drained
1 (12 ounce) can black beans, rinsed and drained
1/4 cup chopped green onions
1 tablespoon olive oil
1 cup chopped red pepper
1 cup peeled and seeded, chopped cucumber
1 teaspoon Tabasco sauce
1 teaspoon ground cumin
2 tablespoons chopped fresh cilantro
Salt to taste (if using water)
1 (15 ounce) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)

Directions:
Simmer for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.

Sauté onions in a small amount of vegetable oil or soften in microwave oven.

Combine all ingredients and serve hot. Garnish with fresh cilantro.

Servings: 8

Nutrition Information, per serving approximately: 188 calories; 9 g protein; 35 g carbohydrates;
3 g fat (0 g saturated); 8.5 g fiber; 0 mg cholesterol; 40 mcg folate; 2 mg iron; 388 mg sodium.

Source: Wheat Foods Council

Artichoke Wheat Berry Salad

Ingredient List: 

1 cup whole wheat berries
3 cups chicken broth
3 green onions, sliced – tops and all
1 small yellow pepper, seeded and diced
20 stuffed olives, sliced
2 - 6 ounce jars marinated artichoke hearts, drained (reserve marinade)
1/2 cup mayonnaise, light
1/4 teaspoon curry powder

Directions: 

Heat chicken broth and add whole wheat. Simmer ½ hour; refrigerate mixture overnight.

In the morning, simmer wheat until soft, approximately ½ to 1 hour; drain excess liquid. Add green onions, pepper, olives and drained artichokes to wheat berries. Blend mayonnaise and curry powder into ¼ cup reserved artichoke marinade until smooth. Add to wheat mixture and mix thoroughly. Chill several hours before serving or overnight.

Note: By soaking the wheat overnight, cooking time is cut in half.

Servings: 12Read more

Light-as-a-Feather Whole Wheat Pancakes

Ingredient List: 

1 1/3 cups whole wheat flour
1 large egg
1 1/2 teaspoons baking powder
1 1/3 cups buttermilk
1/4 teaspoon salt
1 tablespoon brown sugar
1/4 teaspoon baking soda
1 tablespoon oil

Directions:
Preheat griddle.

In medium bowl, stir or sift dry ingredients together; beat egg, buttermilk, brown sugar and oil together. Stir into dry ingredients just until moistened; batter should be slightly lumpy.

Pour ¼ cup batter for each cake onto a well-seasoned hot griddle. Flip the pancake when bubbles appear on surface; turn only once.

Alternatives:

_ Omit soda, use 2 teaspoons baking powder and omit salt

_ Substitute 1 and 1/3 cup 1% milk w/1Tbsp. lemon juice or white vinegar added for buttermilk.Read more

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