Heart Healthy Recipes

Chicken & Cashew Salad in a Pita

Ingredient List: 

 

1/2 cup fat-free mayonnaise or salad dressing (light)
1 tablespoon soy sauce (light)
1/4 teaspoon ground ginger
1 tablespoon peanut butter (reduced fat)
1 cup cooked, chopped chicken
1/2 cup Chinese peapods, cut in half
1/2 cup chopped red or yellow sweet peppers
1/4 cup roasted peanuts
3 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 peanuts and spoon into pita pockets. 
Servings:  6 halves
Calories/Serving:   219
Nutrition:  One serving provides approximately: 219 calories, 13 g protein, 25 g carbohydrates, 4 g fiber, 8 g fat (2 g saturated), 23 mg cholesterol, 28 mcg folate, 2 mg iron, 230 mg potassium, 615 mg sodium.
Source:  Wheat Foods Council

Beef Fajitas

Ingredient List: 

 

12 - 6 inch 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
1/2 teaspoon cumin
1/2 teaspoon salt
1 clove garlic, pressed
2 teaspoons lime juice
2 medium sweet peppers (red, green or yellow), 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

Directions:  Read more

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: Provides 6 servings.

Calories/Serving: 228 calories/servingRead 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
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:
Add oil to wok or skillet and heat on medium-high. Add grains and sauté 7 minutes, stirring occasionally.

Dissolve bouillon in hot water and stir into grains; add carrots and onions. Cover, reduce heat and simmer 25 to 30 minutes. Stir occasionally until liquid is absorbed and grains are tender. Add frozen peas 5 minutes before end of cooking time.

Remove from heat, let stand 5 minutes and fluff with fork. Garnish with almonds.

*Do not substitute with minute or brown rice.

Servings: 4

Calories/Serving: 232Read 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
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 chicken broth or water
1 -12 ounce can chick peas, drained
1 -12 ounce can black beans, drained
1/4 cup green onions, chopped and sautéed
1 cup red pepper, chopped
1 cup cucumber, chopped, peeled and seeded
1 teaspoon Tabasco sauce
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
Salt to taste (if using water)
(optional) 1 can of cooked corn, drained may be added

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

Calories/Serving: 164

Nutrition: One serving provides approximately: 164 calories; 9 g protein; 30 g carbohydrates; 2 g fat (0 g saturated); 9 g fiber; 0 mg cholesterol; 120 mcg folate; 2 mg iron; 260 mg sodium.

Source: Wheat Foods Council

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