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Heart-Healthy Recipes

Get healthy in 2014 with some heart-healthy recipes from the American Heart Association!

  •  
    Creamy Spinach Feta Dip

    Description: Persian; 6 servings; About $1.74 per serving

    1 10.5-ounce package chopped frozen spinach
    ½ cup fat-free yogurt
    ½ cup reduced-fat sour cream
    ½ cup fat-free feta cheese crumbles
    1 teaspoon garlic, minced from jar
    2 teaspoons dried parsley or dill (or 1/3 cup fresh chopped)
    ½ teaspoon black pepper
    6 whole-wheat pitas sliced in quarters
    Cook spinach according to package directions and drain in colander (press with fork to drain completely). Combine all ingredients in a bowl and mix well. Refrigerate for 1 hour and serve with pita slices.

    Per serving:
    Calories 63.6
    Total Fat 2.7 g
    Saturated Fat 1.5 g
    Trans Fat 0.1 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.7 g
    Cholesterol 8.2 mg
    Sodium 207.1 mg
    Carbohydrates 5.5 g
    Dietary Fiber 1.5 g
    Added Sugars 0.0 g
    Protein 5.5 g
    Potassium 129 mg
    Calcium 263.4 mg

    Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Hummus

    Description: Mediterranean; 8 servings; About $0.57 per serving

    2 15-ounce cans low-sodium garbanzo beans (chickpeas), drained and rinsed
    ½ cup lemon juice
    2 teaspoons garlic minced from jar
    1 tablespoon extra-virgin olive oil
    ¼ teaspoon paprika
    ½ teaspoon dried parsley
    Place all ingredients in a blender or food processor and blend until smooth. Serve with veggie slices or sticks as a dip.

    Per serving:
    Calories 126
    Total Fat 2.5 g
    Saturated Fat 0.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 1.0 g
    Cholesterol 0 mg
    Sodium 25 mg
    Carbohydrates 20 g
    Dietary Fiber 4 g
    Added Sugars 0 g
    Protein 6 g
    Potassium 226 mg
    Calcium 44 mg

    Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Tailgate Chili

    Description: 4 Servings; About $3.44 per serving

    1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
    1 medium onion, chopped
    1 medium green bell pepper, chopped
    1 medium jalapeno, chopped (optional, only if you like spicy chili)
    2 teaspoons minced garlic from the jar or 4 cloves minced
    1 tablespoon chili powder
    1 tablespoon ground cumin
    1/2 teaspoon ground coriander
    1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained
    1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, undrained
    3/4 cup jarred salsa (lowest sodium available)
    Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

    TIP: if you want 5-alarm chili, add 1 teaspoon Cheyenne pepper

    Per serving:
    Calories 297
    Total Fat 6.0 g
    Saturated Fat 2.5 g
    Trans Fat 0.5 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 2.5 g
    Cholesterol 62 mg
    Sodium 288 mg
    Carbohydrates 29 g
    Fiber 7 g
    Sugars 8 g
    Protein 31 g

    Dietary Exchanges: 1 starch, 3 vegetable, 3 1/2 lean meat

    Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Apple & Walnut Chicken Salad w/ Green Salad

    Description: American; 4 servings; About $3.42 per serving

    Chicken Salad
    ¼ cup plain nonfat yogurt
    2 tablespoons light mayonnaise
    ¼ teaspoon salt-free dried Italian spice blend (or dried thyme, dried basil or both combined)
    2 cups shredded chicken (from skinless breast of a rotisserie-cooked chicken) or 2 (10-ounce) cans salt-free white meat chicken, drained
    3 tablespoons chopped unsalted, unoiled walnuts (or whatever nuts are on sale)
    ½ cup halved seedless grapes (or no sugar added dried fruit like prunes or cranberries)
    1 red (sweeter) or green (more tart) apple, finely chopped
    Combine yogurt, mayonnaise, and spice blend in a large bowl with a fork. Add chicken, nuts, grapes, and chopped apple. Stir to combine.

    Green Salad
    1 head lettuce (green leaf, red leaf or romaine), chopped into small pieces
    ½ cucumber, chopped (optional to seed or peel)
    1 large tomato, chopped
    1 tablespoon extra-virgin olive oil or canola oil
    1 tablespoon red vinegar, white vinegar, or lemon juice
    In a bowl, combine chopped lettuce, cucumber, and tomato. Add oil and vinegar, stirring to combine with salad. Serve salad greens with chicken salad on top.

    Cooking Tips: If you like sweetness, grab a red apple; if sour-tart is more your thing, pick a green one. Also, chopped apples will turn brown very quickly, but the yogurt in the chicken salad will stop this from happening.

    Keep it Healthy: Combining a little light mayonnaise with no-fat yogurt is a great way for a delicious and still tasty salad.

    Storage Tip: When nuts are on sale, buy more than needed and store in a sealable bag in the freezer to keep fresh.

    Per serving:
    Calories 272
    Total Fat 13.0 g
    Saturated Fat 2.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 5.0 g
    Monounsaturated Fat 5.0 g
    Cholesterol 73 mg
    Sodium 334 mg
    Carbohydrates 18 g
    Dietary Fiber 5 g
    Total Sugars 11 g
    Protein 24 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Asian Marinated Vegetable Salad w/ Citrus Vinaigrette

    Description: Asian; 4 servings; About $2.10 per serving

    Citrus Vinaigrette
    ½ cup 100% orange juice (no added sugar) or juice from 2 medium oranges
    ¼ cup fresh cilantro or 2 tablespoons dried cilantro
    1 tablespoon lime juice fresh or from jar
    1 tablespoon extra virgin olive oil
    1 teaspoon honey
    1 teaspoon Dijon mustard
    ½ teaspoon low sodium soy sauce
    1 teaspoon grated fresh ginger or ½ teaspoon
    ground ginger
    Combine all ingredients in blender and process until smooth, set aside and chill. If using dried cilantro and ginger, you can whisk in a bowl.

    Asian Marinated Vegetable Salad
    1 cup sugar snap peas
    1 cup broccoli, cut into small, bite-size pieces
    3 medium carrots, cut into thin ½ inch pieces
    ¾ small red onion, cut into very thin strips
    1 medium tomatoes, diced or 1 (14.5 oz) can no salt-added or low sodium diced tomatoes, drained
    1 medium orange, peeled and diced (can substitute canned mandarin oranges in lite syrup or own juice; drain and rinse)
    2 tablespoons chopped unsalted, unoiled almond slices or walnuts
    1 teaspoon sesame seeds (optional)
    Toss ingredients with ¾ cup vinaigrette and chill for at least 4 hours.

    Per serving:
    Calories 137
    Total Fat 5.5 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 1.0 g
    Monounsaturated Fat 3.5 g
    Cholesterol 0 mg
    Sodium 90 mg
    Carbohydrates 21 g
    Dietary Fiber 4 g
    Total Sugars 13 g
    Protein 3 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Zippy Southwest Chicken Fajita Salad

    Description: American, Southwest; 4 servings; About $4.12 per serving

    Pico de Gallo
    2 tomatoes, chopped
    ½ small onion, diced, any color
    1 jalapeño, chopped (optional - seeds can be removed to be milder)
    ¼ cup chopped cilantro
    2 teaspoons lime juice or lemon juice
    In a small bowl, add all the ingredients and combine

    Zippy Southest Chicken Fajita Salad
    2½ cups chopped chicken from leftover Greek Chicken Kabobs
    1 16-ounce frozen bag bell pepper and onion stir-fry, thawed
    1 15.5-ounce can low-sodium black beans, drained and rinsed
    ¾ teaspoon mild no-salt chili powder
    1 head lettuce (green leaf, red leaf or romaine), chopped or torn into small pieces
    2 whole-wheat tortillas, halved (optional)
    In a heatproof bowl, add chicken, vegetables, beans, and chili powder. Stir and heat in microwave until warmed. Pile lettuce onto plates. Top with chicken mixture and pico de gallo. Serve with tortilla halves, if desired.

    Cooking Tips: If you like spicy food, use 2 jalapeños in the pico de gallo and also keep the seeds in the jalapenos. Also, homemade pico de gallo is easy to make and much tastier than canned.

    Keep it Healthy: Any other vegetables on sale can be used like avocado, cucumber, scallions, or canned green chiles.

    Grocery Tips: If you can’t find frozen onions and bell peppers, substitute with low-sodium canned or frozen corn.

    Per serving:
    Calories 305
    Total Fat 5.5 g
    Saturated Fat 1.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 1.0 g
    Monounsaturated Fat 2.5 g
    Cholesterol 73 mg
    Sodium 163 mg
    Carbohydrates 29 g
    Dietary Fiber 7 g
    Total Sugars 11 g
    Protein 33 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Simple Persian Salad

    Description: Persian; 4 servings; About $1.77 per serving

    2 cucumbers, seeded and small diced
    4 medium tomatoes, small diced
    1 medium red onion, small diced
    2 tablespoons fat-free feta cheese crumbles
    1 tablespoon dried mint or parsley (or ¼ cup chopped fresh)
    2 limes, juiced
    1 tablespoon extra-virgin olive oil
    ½ teaspoon black pepper
    Mix cucumber, tomatoes, onion, feta and herbs in a bowl and refrigerate for 20 minutes. In a small bowl, combine lime juice, oil and pepper – whisk well. Pour over vegetable mixture and serve.

    Per serving:
    Calories 88
    Total Fat 4.0 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 2.5 g
    Cholesterol 0 mg
    Sodium 86 mg
    Carbohydrates 13 g
    Fiber 3 g
    Sugars 0 g
    Protein 3 g
    Potassium 516 mg

    Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Chickpea Salad w/ Tomatoes and Cucumber

    Description: American; 4 servings; About $1.42 per serving

    1 (15.5-ounce) can no salt added or low sodium chickpeas, drained and rinsed
    1 cup chopped tomatoes (any type)
    1 cucumber (optional to seed or peel), chopped
    2 celery stalks, chopped
    1 bell pepper, seeds removed and chopped
    ¼ small red or yellow onion, sliced
    ½ cup chopped cilantro
    1 tablespoon extra virgin olive oil or canola oil
    ½ tablespoon balsamic vinegar or lemon juice
    ½ teaspoon ground cumin
    ¼ teaspoon sweet paprika
    Add all the ingredients into a large bowl. Stir to combine and serve.

    Cooking Tips: Cilantro stems and celery leaves have a ton of flavor! So go ahead and chop them up for the salad.

    Grocery Tips: Cherry or grape tomatoes are usually more expensive than other tomatoes. However, sometimes they go on sale, so always check.

    Per serving:
    Calories 168
    Total Fat 4.5 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 2.5 g
    Cholesterol 0 mg
    Sodium 48 mg
    Carbohydrates 25 g
    Dietary Fiber 6 g
    Total Sugars 4 g
    Protein 7 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Black Bean Salad (or Salsa)

    Description: 6 servings; About $0.84 per serving

    1 15.5-ounce can no-salt-added or low-sodium black beans, drained
    1 15-ounce can no-salt added or low-sodium kernel corn, drained or ¾ cup frozen corn, thawed
    1 medium red bell pepper or 1 tomato diced
    1/2 cup red onion, diced
    1 teaspoon minced garlic from jar
    2 tablespoon chopped cilantro
    2 tablespoons cider vinegar
    3 teaspoons extra virgin olive oil
    Juice of 1 lime
    Toss all together, chill at least one hour.
    TIP: Serve this as a side salad to a meal or warm in microwave and use as a filling for tacos!

    Per serving:
    Calories 142
    Total Fat 2.5 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 1.5 g
    Cholesterol 0 mg
    Sodium 11 mg
    Carbohydrates 26 g
    Fiber 5 g
    Sugars 6 g
    Protein 6 g

    Dietary Exchanges: 1 1/2 starch, 1/2 fat

    Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Bacon Mushroom Mac and Cheese

    Description: American; 8 servings; About $1.45 per serving

    6 oz. whole wheat corkscrew pasta
    3 slices turkey bacon, cooked in the microwave to package directions, diced
    2 teaspoons extra virgin olive oil
    ½ a medium onion, diced
    2 teaspoons garlic (2 cloves), minced from jar
    2 cups mushrooms, sliced
    2 tablespoons dried herbs, salt-free Italian blend, divided
    ½ teaspoon black pepper
    3 tablespoons water
    1 cup non-fat, plain Greek yogurt
    3 tablespoons grated low-fat parmesan cheese
    1 cup low moisture, part-skim-fat mozzarella, shredded
    3 tablespoons “panko” bread crumbs (whole wheat, if available)
    1 teaspoon extra virgin olive oil
    Preheat oven to 400° F. Boil pasta according to package directions, omitting oil, butter and salt. Reserve ¼ cup pasta water after pasta is done cooking. Cook turkey bacon in microwave according to package directions, cool slightly and roughly chop. In medium size pot heat 2 teaspoons extra virgin olive oil over medium low heat, add onion and garlic and sauté until onions are soft, but not brown. Add mushrooms, 1 tablespoon Italian seasoning and pepper, cook for 2 minutes, add water and cook 2 more minutes. In a separate bowl, combine yogurt, mozzarella and parmesan. Add yogurt mixture, pasta water and pasta to mushroom mixture and stir to combine all ingredients. Remove from heat and transfer to oven safe 8x8 or 9x13 dish. Combine breadcrumbs, 1 tablespoon Italian seasoning and 1 teaspoon extra virgin olive oil and sprinkle evenly over the top of mac and cheese. Bake for 10 minutes and serve.

    Per serving:
    Calories 180
    Total Fat 6.0 g
    Saturated Fat 2.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 2.0 g
    Cholesterol 14 mg
    Sodium 201 mg
    Carbohydrates 21 g
    Dietary Fiber 3 g
    Total Sugars 3 g
    Protein 11 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    BBQ Pulled Pork Sliders w/ Homemade Potato Chips

    Description: American; 6 servings; About $4.83 per serving

    Pulled Pork
    1½ teaspoon dried thyme
    1 teaspoon garlic powder
    1 teaspoon chili powder
    ½ teaspoon paprika
    ½ teaspoon black pepper
    2½-3 pound lean cut pork loin roast, visible fat removed
    ½ cup unsweetened plain applesauce
    ¼ cup apple cider vinegar
    2 teaspoons honey
    ½ cup low sodium chicken broth
    ½ cup water
    1 small onion, roughly chopped
    In a small bowl, combine thyme, garlic powder, chili powder, paprika and pepper. Rub evenly over pork. Set aside. In a small bowl, whisk together applesauce, vinegar, honey, chicken broth and water. In crock-pot, scatter onions to cover the bottom of dish. Place pork on top of onion and pour applesauce mixture over pork. Cook on low setting for 6-7 hours. Remove meat from crock-pot and discard remaining cooking liquid. When cool enough to touch, shred pork by hand or with two forks, discarding any fat and/or bones. (Optional- remove onions with serrated spoon).

    BBQ Sauce and Sandwiches
    ¼ cup unsweetened, plain applesauce
    2 tablespoon sugar free peach preserves
    ¼ teaspoon chili powder
    1 teaspoon apple cider vinegar
    12 whole-wheat slider buns
    12 thin slices green apple (about 1 apple)
    12 thin slices red onion (about ½ an onion)
    Whisk together applesauce, preserves, chili powder and vinegar to make BBQ sauce. Toss sauce with pulled pork. Fill each slider bun with about ¼ cup pork, apple slices and red onion slices.

    Homemade Potato Chips
    1 medium size Idaho baking potato
    Cooking spray
    ½ teaspoon pepper
    2 baking sheets
    Parchment paper
    Preheat oven to 350° F. Slice potato as thinly as possible, into about 1/8 inch thin slices. Place one sheet of parchment paper on one of the baking sheets. Spray evenly with cooking spray and place one layer of potato slices. Spray another coat of cooking spray over the potatoes. Place another sheet of parchment paper. Turn the other baking sheet upside down on top of the baking sheet with the potatoes. Bake for 20 minutes. Uncover top baking sheet and parchment paper, sprinkle with pepper and bake for an additional 15 minutes. Remove any chips that begin to turn too brown before the 15 minutes is over. Let cool and serve with pork sliders.

    Get the Kids Involved: Shredding the pork when it is cooled and assembling the sliders are safe and fun steps to involve kids when preparing this meal.

    Per serving:
    Calories 445
    Total Fat 10.5 g
    Saturated Fat 2.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 2.5 g
    Monounsaturated Fat 3.5 g
    Cholesterol 79 mg
    Sodium 352 mg
    Carbohydrates 58 g
    Dietary Fiber 8 g
    Total Sugars 17 g
    Protein 33 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Simple Chicken Pot Pie

    Description: American; 4 servings; About $3.08 per serving

    1 pound chicken tenderloins, skin and visible fat removed, cut into 1-inch cubes
    1 small Idaho potato (about ¾ cup), peeled and diced into bite size pieces
    2 teaspoon garlic, (about 2 cloves) or from jar, minced
    ¾ cup frozen peas, thawed
    ½ small onion, chopped
    ¾ cup chopped carrots (about 2 small carrots)
    1 cup fresh corn, cut off cob (about one ear), (can substitute frozen and thawed or 8 oz. no salt added canned)
    ½ cup celery (about 2 stalks), chopped
    ½ cup low-sodium chicken broth
    ½ teaspoon dried herbs, salt free added Italian blend
    ¼ cup skim milk
    1½ cups fat-free, plain Greek yogurt
    1 teaspoon extra-virgin olive oil
    1 (7.5 oz) can 10 count refrigerated low-fat buttermilk biscuits (try to look for whole wheat)
    Cooking spray
    Preheat oven to 350° F. Place chicken in medium saucepot and fill about halfway with water (enough to completely cover chicken). Bring to a boil, cover and reduce heat to a simmer and cook about 20 minutes. Remove from water, cool slightly and dice into bite size pieces cover and place in refrigerator. (Can be prepared a day ahead.) In a medium saucepot, place potato pieces in cold water, turn heat on high and bring to a boil. Boil potatoes until fork tender, about 20 minutes. Remove from water and set aside. Heat olive oil in a large saucepot, over medium low heat. Add garlic, peas, onion, carrots, corn, and celery. Cook, stirring frequently, for 5 minutes. Add chicken broth and herbs and continue cooking for 5-7 more minutes, until most of cooking liquid has been absorbed. In a medium mixing bowl, stir together milk, yogurt, chicken and potatoes. Add yogurt mixture to hot vegetable mixture and remove from heat. Keep biscuits cold until ready to use. Cut 5 biscuits into small ½ inch cubes. Place mixture in a 9 x 9 baking dish coated with cooking spray. Scatter biscuit pieces, evenly spaced, over top of pot pie mixture. Bake for about 20 minutes, or until biscuit dough is golden brown.

    Get the Kids Involved: Scattering the biscuit dough and watching as it puffs up and turns golden brown in the oven while it cooks if a safe and fun step to involve kids in the cooking process.

    Cooking Tips: Frozen vegetables can be substituted for all vegetables in this dish. To thaw, measure out correct amounts of each vegetable and place in a bowl of lukewarm water. In about 10 minutes they will be ready to use.

    Per serving:
    Calories 366
    Total Fat 8.0 g
    Saturated Fat 2.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 1.0 g
    Monounsaturated Fat 2.5 g
    Cholesterol 79 mg
    Sodium 519 mg
    Carbohydrates 37 g
    Dietary Fiber 4 g
    Total Sugars 12 g
    Protein 38 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Chicken and Black Bean Tostada w/ Avocado Cream

    Description: American, Southwest; 4 servings; About $1.64 per serving

    Black Beans
    1 (16 oz.) can reduced sodium black beans, drained and rinsed
    1 tablespoon fresh cilantro or 1 tsp. dried
    ½ teaspoon lime juice, fresh or from jar
    ½ teaspoon vegetable oil
    Combine the beans, cilantro, lime juice and vegetable oil in a food processor. Puree until smooth.

    Avocado Cream
    1 small avocado, peeled and pit removed
    ¼ cup light sour cream
    1 teaspoon lime juice, fresh or from a jar
    ½ teaspoon honey
    1 tablespoon fresh cilantro or 1 tsp. dried
    2 tablespoons cold water
    Combine all ingredients in a mixing bowl or sealed plastic bag. Mash with back of spoon or by hand until mostly combined and creamy.

    Chicken Tostada
    4 oz. rotisserie chicken, skin removed, visible fat removed and shredded
    ½ cup fresh or “fresh frozen” corn, cut off cob, or no salt added canned corn drained and rinsed
    ¾ teaspoon garlic minced from the jar or 1 clove minced
    1 Roma tomato, diced small
    3 tablespoons red onion, small diced
    1 small jalapeno pepper, seeds removed, small diced
    Black pepper, to taste
    Fresh cilantro leaves
    4 6” tostadas
    In a medium bowl, combine corn, garlic, tomato, onion, jalapeno and pepper, set aside. On each tostada, spread about 2 tablespoons. black beans to cover tostada, 1 oz. chicken, tomato-corn salsa and dollop of avocado cream.

    Get the Kids Involved: Mashing the avocado cream can be a safe and fun step to involve kids in preparing this meal.

    Per serving:
    Calories 280
    Total Fat 8.0 g
    Saturated Fat 1.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 1.0 g
    Monounsaturated Fat 4.5 g
    Cholesterol 25 mg
    Sodium 199 mg
    Carbohydrates 37 g
    Dietary Fiber 9 g
    Total Sugars 6 g
    Protein 17 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Tuna Stir-Fry

    Description: 4 servings; About $2.07 per serving

    2 cans (5 oz) or 2 pouches (2.6 oz) or 1 pouch (6.4 oz) very-low-sodium albacore tuna in water
    1/2 medium onion, chopped
    2 cloves garlic, minced or 1 tsp minced from jar
    2 tablespoons low-sodium soy sauce
    Juice of 1 lemon
    Cooking spray
    1 16-ounce bag frozen stir-fry vegetables (oriental or other)
    1 teaspoon honey
    2 cups cooked brown rice
    Prepare rice according to package directions. Spay skillet with cooking spray, heat. Stir-fry onion, garlic and vegetables 5 minutes (until crisp tender) Add remaining ingredients and Stir fry until all ingredients are heated through (2-3 minutes) Serve over rice.

    Per serving:
    Calories 236
    Total Fat 2.0 g
    Saturated Fat 0.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 0.5 g
    Cholesterol 31 mg
    Sodium 264 mg
    Carbohydrates 35 g
    Fiber 5 g
    Sugars 6 g
    Protein 24 g

    Dietary Exchanges: 1 1/2 starch, 2 vegetable, 2 1/2 lean meat

    Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Classic Margherita Pizza w/ Whole Wheat Pizza Crust

    Description: Italian; 8 servings; About $2.09 per serving

    Pizza Sauce
    1 (8 oz.) can no salt added tomato sauce
    ¼ cup onion (or ½ of one small onion), chopped
    1 teaspoon garlic (1 clove) from jar, minced
    2 tablespoons fresh basil, chopped (or 2 teaspoons dried)
    1 teaspoon extra virgin olive oil
    ? or ¼ teaspoon crushed red pepper (depending on your preference of spice level)
    In a small saucepan, over medium heat, cook garlic and onion in olive oil until soft, but not brown. Add remaining sauce ingredients, reduce heat and simmer for about 15 minutes.

    Pizza and Toppings
    1 - 12” whole-wheat pizza crust
    ¼ cup low-fat, part skim ricotta cheese
    ¾ cup low moisture, part-skim mozzarella cheese, shredded
    1½ cup diced fresh tomatoes or 1 (8 oz.) can no salt added petite diced canned tomatoes, drained
    2 tablespoons fresh basil, roughly chopped or hand torn or 1 teaspoon dried
    Cooking spray
    Preheat oven to 450° F. In a small saucepan, over medium heat, cook garlic and onion in olive oil until soft, but not brown. Add remaining sauce ingredients, reduce heat and simmer for about 15 minutes. Carefully transfer pizza dough (if using homemade raw dough, see recipe below) onto a baking sheet lined with foil and sprayed with cooking spray. Or if using store-bought, transfer to baking sheet lined with foil. Layer dough or crust with pizza sauce, cheese, tomatoes and basil. Bake 10-20 minutes. Pizza is ready when crust is golden brown and cheese is bubbly. Cooking time will be slightly longer with raw, homemade dough. Watch closely!

    Homemade Pizza Crust
    1 package dry yeast (about 2¼ teaspoons)
    ¼ teaspoon granulated sugar
    1½ cups warm water
    2½ + ¼ cups all-purpose flour, divided
    1 cup whole-wheat flour
    1 tablespoon extra virgin olive oil (or vegetable or canola oil)
    ¼ teaspoon salt
    1 tablespoon fresh rosemary, finely chopped or 2 teaspoons dried
    4 teaspoons garlic, minced
    Cooking spray
    In a large bowl, dissolve yeast and sugar in warm water. Let stand 5 minutes. When measuring flour, lightly spoon flour into measuring cups and level off using a knife. Add both types of flour, oil and salt and to yeast mixture. Stir with spatula or wooden spoon until all ingredients are mixed well. On a well-floured surface (use all-purpose flour), turn dough out and knead with hands until dough is smooth and elastic, about 10 minutes. While you are kneading the dough add additional flour, 1 tablespoon. at a time, so the dough is more manageable. Dough should feel slightly sticky and tacky. Place dough in a large bowl that is coated well with cooking spray. Sprinkle rosemary and garlic over dough and knead lightly one more time, until slightly incorporated into dough. Spray once more over dough ball and cover. Let dough rise in a warm place (85° F), like a cupboard or pantry for about 45 minutes. Dough is ready when it has doubled in size and when you place two fingers into dough, the indention remains. When it is ready, punch down dough by inserting fist into dough ball and releasing some of the air. Cover and let rest another 5 minutes. Divide dough ball in half. On a floured surface roll one half into a 12” circle. Top with ingredients above and bake.

    Pizza with Homemade Crust Pizza with Store Crust
    Per serving:
    Calories 170 153
    Total Fat 4.5 g 5.5 g
    Saturated Fat 2.0 g 2.5 g
    Trans Fat 0.0 g 0.0 g
    Polyunsaturated Fat 0.5 g 0.0 g
    Monounsaturated Fat 1.5 g 1.5 g
    Cholesterol 9 mg 9 mg
    Sodium 123 mg 258 mg
    Carbohydrates 25 g 21 g
    Dietary Fiber 2 g 4 g
    Total Sugars 3 g 4 g
    Protein 8 g 8 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Creamy Chicken Broccoli Casserole w/ Whole Wheat Pasta

    Description: American; 6 servings; About $1.99 per serving

    1 (13.25-ounce) or ¾ (16-ounce) package spiral-shaped whole-wheat pasta like fusilli
    1½ pounds boneless, skinless chicken breasts, visible fat removed and cut into 1-inch pieces
    ¾ teaspoon salt-free dried Italian spice blend or dried thyme
    1 (15 ¼-ounce) can no salt added or low sodium whole kernel corn drained and rinsed or 1 (16-ounce) bag frozen corn, thawed
    1 (16-ounce) bag frozen cut broccoli, thawed
    1 8 oz. tub of fat-free cream cheese
    1 cup plain nonfat yogurt
    Preheat oven to 350° F. Cook pasta according to package instructions, omitting salt and oil or other fat. In a large pan over high heat, add chicken and cook until done, about 5 minutes. Lower the heat to low, and add spice blend, corn, broccoli, cream cheese, and yogurt. Mix until combined and cream cheese has melted. Add pasta, stirring to combine. (Do this in a bowl if pasta can’t fit into the large pan). Transfer to a 13x9-inch baking dish. Cover with foil, and cook in oven until fully warmed, about 15 minutes.

    Cooking Tips: Double the recipe for Easy Oven Baked Chicken Breasts and use the extra cooked chicken into this recipe for ease.

    Keep it Healthy: Frozen fruits and vegetables are quick-freezed at their ripest, making them just as healthy yet cheaper option than fresh.

    Tips: Set the cream cheese out at the beginning of the recipe so it’s warm and mixes easily into the dish.

    Per serving:
    Calories 486
    Total Fat 4.5 g
    Saturated Fat 1.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 1.0 g
    Monounsaturated Fat 1.0 g
    Cholesterol 80 mg
    Sodium 456 mg
    Carbohydrates 68 g
    Dietary Fiber 11 g
    Total Sugars 11 g
    Protein 45 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Creamy Tomato Fettuccini

    Description: 4 servings; About $1.14 per serving

    8 oz uncooked 100% whole-wheat fettuccine (or spaghetti or angel-hair pasta)
    Cooking spray
    1/3 cup chopped onion (white or yellow, approximately 1 small)
    1 tsp minced garlic from the jar or 2 cloves fresh minced
    2/3 cup fat-free ricotta cheese
    1 teaspoon dried basil or 2 tablespoons chopped fresh basil
    1 teaspoon sugar or sugar substitute
    1/8 teaspoon pepper
    1 can (14.5 oz) diced tomatoes, low-sodium, undrained
    Cook pasta according to package directions. Spray 3-quart saucepan with cooking spray and heat to medium-high heat. Cook onion and garlic, stirring occasionally, until onion begins to turn translucent (crisp-tender). Stir in remaining ingredients, breaking up tomatoes with spoon. Heat to a boil, reduce to low-heat and simmer uncovered 8 minutes, stirring occasionally until slightly thickened. Add pasta to sauce and toss.

    Per serving:
    Calories 266
    Total Fat 1.0 g
    Saturated Fat 0.0 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 0.0 g
    Cholesterol 7 mg
    Sodium 61 mg
    Carbohydrates 54 g
    Fiber 8 g
    Sugars 8 g
    Protein 13 g

    Dietary Exchanges: 3 starch, 1 vegetable

    Veg-Out – this is a great dish to add vegetables to – consider steamed squash or broccoli, sliced mushrooms, or roasted bell peppers.

    Quick Tips on Cooking Pasta:
    Pasta cooked Italian style (and let’s face it, they’re the experts!) is done when its al dente, literally translated “to the tooth.” Pasta is properly cooked when it offers some resistance when bitten.
    Don’t add oil to pasta while cooking – it isn’t necessary and adds extra calories. Also sauces don’t coat oily pasta as well.
    Always cook pasta uncovered, using plenty of water at a fast rolling boil – stirring occasionally to prevent sticking. Be sure the water is at a rolling boil before adding the pasta to the pot.

    Pasta – to wheat, or not to wheat?
    Whole wheat pasta is a great source of fiber and whole-grains in your diet. Switching cold turkey from “regular” pasta to whole-wheat isn’t for everyone. If you’ve tried whole-wheat pasta before and didn’t care for the taste or texture try slowly transitioning your palette by trying a 50-50 mix of regular-whole wheat and then transition to all-wheat in your meals.

    Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Kid-Friendly Hawaiian Chicken Kabobs w/ Brown Rice

    Description: American; 4 servings; About $3.09 per serving

    Marinade
    1 pound skinless chicken breasts, cut into bite-size chunks (at least 36 pieces)
    2 tablespoons low-sodium soy sauce
    Juice from 1 (20-ounce) can pineapple chunks in pineapple juice (no-added sugar)
    1 teaspoon minced garlic from jar or 2 garlic cloves, minced
    In a plastic bag, add chicken chunks. Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.

    Chicken Kebabs
    Cooking spray
    36 pineapple chunks (from the 20-ounce can) in own juices
    2 bell peppers, chopped into at least 36 pieces
    1 pint grape tomatoes or cherry tomatoes
    12 to 15 wooden skewers
    2 cups pre-cooked brown rice or 2 (8.8-ounce) packages fully-cooked brown rice
    Preheat oven to 400° F. Take chicken out of marinade and place in a bowl. Spray a baking sheet with cooking spray. Have kids wash bell peppers and tomatoes before chopping peppers. For kid-friendly assembly, place the pineapple, chopped peppers, and tomatoes in 3 separate bowls. Let kids add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times, letting kids add everything but the raw chicken. Let kids add 1 more tomato to top. Repeat with the rest of skewers. After 12 skewers are made (and all the chicken has been used), have kids make their own skewers with any remaining pieces. Cook kabobs in oven until chicken is cooked, about 15 minutes. Serve with rice.

    Cooking Tips: Pineapples have an enzyme called bromelain that helps to make meat tender, making pineapple juice an excellent quick marinade.

    Keep it Healthy: Skewering pieces of meat, vegetables, and fruit for dinner makes it fun for kids to eat, along with a having a meal with a quick cooking time.

    Cooking Tips: Grape tomatoes are smaller than cherry tomatoes, so more will fit in a pint container. If using grape tomatoes, there will be enough tomatoes to add 4 grape tomatoes per skewer. If using cherry tomatoes, just stick with 2 per skewer.

    Safety Tips: You can also cook these on the grill but first, you would need to soak the wooden skewers in cold water to prevent them from catching on fire.

    Per serving:
    Calories 306
    Total Fat 4.0 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 1.0 g
    Cholesterol 73 mg
    Sodium 342 mg
    Carbohydrates 40 g
    Dietary Fiber 5 g
    Total Sugars 20 g
    Protein 29 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Moroccan Chicken w/ Brown Rice and Lemon Sautéed Spinach

    Description: Moroccan; 4 servings; About $4.21 per serving

    Chicken
    2 teaspoons Paprika
    1 teaspoon Cumin
    1 teaspoon ground Ginger
    1 teaspoon Turmeric
    ½ teaspoon Cinnamon
    ½ teaspoon pepper
    4 boneless, skinless chicken breasts, visible fat removed
    1 tablespoon extra-virgin olive or canola oil
    1 small onion, chopped
    1 teaspoon garlic minced from the jar, or 2 cloves minced or sliced
    1 14.5 oz. can crushed or diced low-sodium tomatoes
    ½ cup water
    In a small bowl mix paprika, cumin, ginger, turmeric, cinnamon and pepper. Place the chicken a plate or pie dish, coat with spice mixture. Allow chicken to stand in spices for 1 hour or refrigerate overnight. In a medium skillet, heat oil over medium-high heat. Add chicken and brown for 5 minutes. Reduce heat to medium-low, add water, top with onions, tomato and garlic. Cover and cook for 10 minutes then flip chicken and cook for 30 minutes more until chicken is cooked through.

    Brown Rice
    1 1/2 cup of instant brown rice
    Prepare brown rice according to package instructions. Makes 4 servings

    Lemon Sautéed Spinach
    1 tablespoon olive or canola oil
    6 cups of spinach, washed and dried
    ½ lemon or 2 teaspoons lemon juice from the jar
    In a saucepan or skillet, heat oil over medium-high heat. Add spinach, handfuls at a time, leaving enough room to stir. If all the spinach won’t fit in the pan let some wilt down and continue to add spinach until all leaves are wilted. Remove from heat and squeeze lemon over spinach (or sprinkle juice from jar).

    Per serving:
    Calories 369
    Total Fat 11.5 g
    Saturated Fat 1.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 2.0 g
    Monounsaturated Fat 6.5 g
    Cholesterol 73 mg
    Sodium 190 mg
    Carbohydrates 36 g
    Dietary Fiber 5 g
    Added Sugars 0 g
    Protein 30 g
    Potassium 993 mg
    Calcium 86 mg

    Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Salmon or Chicken Kabobs w/ Creamy Tzatziki Sauce

    Description: Mediterranean; 4 servings; About $4.04 per serving

    Salmon or Chicken Kabobs
    1 lb. salmon, skin removed, cut into 1”x1” inch pieces or 1 lb. boneless skinless chicken breast, visible fat removed, cut into 1”x1” inch pieces
    4 teaspoons extra virgin olive oil
    ½ teaspoon fresh oregano (¼ teaspoon dried)
    ½ teaspoon garlic (1 clove) or from a jar, minced
    1 teaspoon fresh lemon juice (half of a lemon), or from a jar
    ¼ teaspoon lemon zest
    1 small bell pepper (any color), cut into 1”x1” pieces
    1 small red onion (or ½ onion), cut into 1”x1” pieces
    2 cups mushrooms, cut into halves
    8 wooden skewers
    Aluminum foil
    1 cup non-fat, plain Greek yogurt
    ¾ teaspoon fresh lemon juice or from jar
    ¼ teaspoon lemon zest
    1 teaspoon fresh dill, roughly chopped (¼ teaspoon dried)
    1 teaspoon fresh oregano, finely chopped (½ teaspoon dried)
    ? cup cucumber (½ a cucumber), diced small
    ¼ teaspoon honey
    ¼ teaspoon black pepper
    Whisk together 2 teaspoons olive oil, oregano, garlic, lemon juice and zest. Add salmon or chicken and let marinate for about 10 minutes. To make tzatziki sauce, stir together yogurt, lemon juice and zest, dill, oregano, cucumber, honey and pepper. Toss vegetables in remaining olive oil and assemble each skewer with 3 pieces of salmon, alternating between vegetables. Heat grill-pan or sauté pan. Over medium heat, add skewers to pan, cover loosely with foil. You may have to cook in two batches of 4 skewers. Cook 2-3 minutes on each side. Serve immediately with a dollop of tzatziki sauce.

    Safety Tips: If using wooden skewers be sure to soak the skewers in cold water for about 30 minutes prior to grilling to make sure they don’t burn.

    Get the Kids Involved: Assembling skewers and making tzatziki sauce are safe and fun steps to involve kids in the cooking process.

    Cook Once, Eat Twice: Double the chicken and use the left-overs to make Zippy Southwest Chicken Fajita Salad.

    Salmon Kabobs Chicken Kabobs
    Per serving:
    Calories 240 222
    Total Fat 10.0 g 7.5 g
    Saturated Fat 1.5 g 1.5 g
    Trans Fat 0.0 g 0.0 g
    Polyunsaturated Fat 1.5 g 1.0 g
    Monounsaturated Fat 5.0 g 4.0 g
    Cholesterol 53 mg 73 mg
    Sodium 112 mg 156 mg
    Carbohydrates 7 g 7 g
    Dietary Fiber 1 g 1 g
    Total Sugars 5 g 5 g
    Protein 30 g 31 g

    Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Southwest Slow Cooker Chicken

    Description: American/Southern; 6 servings; About $1.63 per serving

    2 teaspoons chili powder
    1 teaspoon cumin
    ½ teaspoon garlic powder
    ½ teaspoon onion powder
    ½ teaspoon paprika
    ½ teaspoon black pepper
    ¼ teaspoon oregano
    1/4-1/2 teaspoon cayenne pepper (optional and variable depending on how spicy you like your chicken!)
    1 lb. boneless, skinless chicken breasts or tenderloins, visible fat removed
    1-14.5 oz can no-salt added diced tomatoes, undrained
    1 - 3 oz canned green chilies
    1 cup low-sodium chicken broth
    In a small bowl, stir together chili powder, cumin, garlic powder, onion powder, paprika, oregano and cayenne pepper (optional). Place chicken in slow cooker and sprinkle half of seasoning mixture over chicken. Flip with a fork and sprinkle other half of seasoning mixture over chicken. Pour tomatoes, chilies and chicken broth over the chicken in the slow cooker. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Chicken make break apart easily with fork once cooked.

    This chicken is flavorful and extremely versatile; serve as a salad over a bed of lettuce, use for tacos or sandwich meat on a whole-wheat tortilla or bun.

    Per serving:
    Calories 113
    Total Fat 2.0 g
    Saturated Fat 0.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 0.5 g
    Cholesterol 48 mg
    Sodium 288 mg
    Carbohydrates 5 g
    Fiber 1 g
    Sugars 0 g
    Protein 17 g
    Potassium 493 mg
    Calcium 24 mg

    Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

  •  
    Szechuan Chicken Stir Fry

    Description: Asian; 4 servings; About $2.40 per serving

    Cooking spray
    1 pound boneless, skinless chicken breasts or tenderloins, visible fat removed, cut in to 1-inch cubes (can substitute lean pork or beef)
    2 teaspoons cornstarch
    1 tablespoon low-sodium soy sauce
    1 teaspoon garlic minced from jar
    ¼ teaspoon red pepper flakes
    ¼ teaspoon ground ginger
    1 16-ounce bag frozen stir-fry vegetables
    ¼ cup low-sodium chicken broth
    2 tablespoons chopped unsalted peanuts
    1 ½ cups brown rice, prepared to package instructions
    Spray a medium skillet with cooking spray. In a medium skillet, toss chicken, corn starch, soy sauce, ginger, garlic and red pepper flakes. Cook chicken over medium-high heat for 5 minutes, until no longer pink. Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally. Top with peanuts and serve over brown rice.

    Per serving:
    Calories 455
    Total Fat 7.0 g
    Saturated Fat 1.5 g
    Trans Fat 0.0 g
    Polyunsaturated Fat 2.0 g
    Monounsaturated Fat 2.5 g
    Cholesterol 73 mg
    Sodium 265 mg
    Carbohydrates 64 g
    Fiber 7 g
    Sugars 0 g
    Protein 34 g
    Potassium 777 mg
    Calcium 61 mg

    Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

 
 

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