Stay Young at Heart - Heart-Healthy Recipes
Red Hot Fusilli
This lively low-saturated fat, cholesterol-free pasta
dish contains lots of tomatoes and herbs and very little
oil.
1 Tbsp olive oil
2 cloves garlic, minced
1/4 C ripe tomatoes, chopped
1 Tbsp fresh basil, chopped or 1 tsp dried basil
1 Tbsp oregano leaves, crushed or 1 tsp dried oregano
1/4 tsp salt
To taste ground red pepper or cayenne
8 oz uncooked fusilli pasta (4 cups cooked)
1/2 lb cooked chicken breasts, diced into 1/2 inch
pieces (3/4 pound raw) (optional)
1. Heat oil in a medium saucepan. Sauté garlic and
parsley until golden.
2. Add tomatoes and spices. Cook uncovered over low
heat 15 minutes or until thickened stirring frequently.
If desired, add chicken and continue cooking for 15
minutes until chicken is heated through and sauce is
thick.
3. Cook pasta firm in unsalted water.
4. To serve, spoon sauce over pasta and sprinkle
with coarsely chopped parsley. Serve hot as a main dish
and cold for the next day's lunch.
YIELD: 4 servings - SERVING SIZE: 1 cup
EACH SERVING PROVIDES: Calories: 304 - Total fat:
5 g - Saturated fat: less than 1 g - Cholesterol: 0
mg - Sodium: 285 mg
WITH CHICKEN: Calories: 398 - Total fat: 7 g - Saturated
fat: 1 g - Cholesterol: 44 mg - Sodium: 325 mg
Crunchy Pumpkin Pie
This pie uses only a small amount of oil in the crust
and skim milk in the filling to make it heart healthy.
For the pie crust:
1 C quick cooking oats
1/4 C whole wheat flour
1/4 C ground almonds
2 Tbsp brown sugar
1/4 tsp salt
3 Tbsp vegetable oil
1 Tbsp water
For the pie filling:
1/4 C packed brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
One egg, beaten
4 tsp vanilla
1 C canned pumpkin
2/3 C evaporated skim milk
1. Preheat oven to 425°F.
2. Mix oats, flour, almonds, sugar, and salt together
in small mixing bowl.
3. Blend oil and water together in measuring cup
with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well.
If needed, add small amount of water to hold mixture
together.
5. Press into a 9-inch pie pan and bake for 8 to
10 minutes, or until light brown.
6. Lower temperature to 350°F.
7. Mix sugar, cinnamon, nutmeg, and salt together
in a bowl.
8. Add eggs and vanilla and mix to blend ingredients.
9. Add pumpkin and milk and stir to combine.
10. Pour into prepared pie shells.
11. Bake 45 minutes at 350°F or until knife inserted
near center comes out clean.
YIELD: 9 servings - SERVING SIZE: 1/9 of a 9-inch
pie
EACH SERVING PROVIDES: Calories: 177 - Total fat:
8 g - Saturated fat: 1 g - Cholesterol: 24 mg - Sodium:
153 mg
Carrot-Raisin Bread
This tasty bread is low in saturated fat and cholesterol,
thanks to the small amount of oil and egg used.
1-1/2 C sifted all-purpose flour
1/2 C sugar
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
1-1/2 tsp ground cinnamon
1/4 tsp ground allspice
One egg, beaten
1/2 C water
2 Tbsp vegetable oil
1/2 tsp vanilla
1-1/2 C finely shredded carrots
1/4 C chopped pecans
1/4 C golden raisins
1. Preheat oven to 350°F. Lightly oil a 9x5x3-inch
loaf pan.
2. Stir together dry ingredients in large mixing
bowl. Make a well in center of dry mixture.
3. In separate bowl, mix together remaining ingredients;
add this mixture all at once to dry ingredients. Stir
just enough to moisten and evenly distribute carrots.
4. Turn into prepared pan. Bake for 50 minutes or
until toothpick inserted in center comes out clean.
5. Cool 5 minutes in pan. Remove from pan and completely
cool on a wire rack before slicing.
YIELD: one loaf - SERVING SIZE: 1/2-inch slice
EACH SERVING PROVIDES: Calories: 99 - Total fat:
3 g - Saturated fat: less than 1 g - Cholesterol: 12
mg - Sodium: 97 mg
Rainbow Fruit Salad
Good as a side dish or dessert, this salad made from
fresh fruit is naturally low in total fat, saturated
fat, and sodium and is cholesterol free.
Fruit salad:
One large mango, peeled and diced
2 C fresh blueberries
Two bananas, sliced
2 C fresh strawberries, halved
2 C seedless grapes
Two nectarines, unpeeled and sliced
One kiwi fruit, peeled and sliced
Honey orange sauce:
1/3 C unsweetened orange juice
2 Tbsp lemon juice
1-1/2 Tbsp honey
1/4 tsp ground ginger
Dash nutmeg
1. Prepare the fruit.
2. Combine all the ingredients for the sauce and
mix.
3. Just before serving, pour honey orange sauce over
the fruit.
YIELD: 12 servings - SERVING SIZE: 4 oz cup
EACH SERVING PROVIDES: Calories: 96 - Total fat:
1 g - Saturated fat: less than 1 g - Cholesterol: 0
mg - Sodium: 4 mg
Barbecue Chicken
Removing the chicken fat and skin and adding no salt
to the tasty sauce makes this chicken favorite heart
healthy.
3 lb chicken parts (breast, drumstick, and thigh),
skin and fat removed
One large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
Dash pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, skim fat from top
1. Place chicken in a 13x9x2-inch pan. Arrange onions
over the top.
2. Mix together vinegar, Worcestershire sauce, brown
sugar, pepper, hot pepper flakes, chili powder, and
stock.
3. Pour over the chicken and bake at 350°F for one
hour or until done.
4. Baste occasionally.
YIELD: 8 servings - SERVING SIZE: one chicken part
with sauce
EACH SERVING PROVIDES: Calories: 176 - Total fat:
6 g - Saturated fat: 2 g - Cholesterol: 66 mg - Sodium:
240 mg
Wonderful Stuffed Potatoes
Baked potatoes stuffed with seasoned, low-fat cottage
cheese are a lavish low-fat, low-cholesterol, low-sodium
treat.
Four medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4 to 6 drops hot pepper sauce
2 tsp grated Parmesan cheese
1. Prick potatoes with fork. Bake at 425°F for 60
minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop
out potato leaving about 1/2 inch of pulp inside shell.
Mash pulp in large bowl.
3. Mix remaining ingredients by hand except Parmesan
cheese. Spoon mixture into potato shells.
4. Sprinkle each top with 1/4 tsp Parmesan cheese.
5. Place on baking sheet and return to oven. Bake
15 to 20 minutes or until tops are golden brown.
YIELD: 8 servings - SERVING SIZE: 1/2 potato each
EACH SERVING PROVIDES: Calories: 113 - Total fat:
3 g - Saturated fat: less than 1 g - Cholesterol: 1
mg - Sodium: 136 mg
Baked Pork Chops
These spicy and moist pork chops are made with no
added fat, egg whites, evaporated skim milk, and a lively
herb mixture that contains no salt.
Six lean center-cut pork chops, 1/2-inch thick
One egg white
1 C evaporated skim milk
3/4 C cornflake crumbs
1/4 C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
Nonstick spray coating as needed
1. Trim all fat from chops.
2. Beat egg white with evaporated skim milk. Place
chops in milk mixture and let stand for 5 minutes, turning
chops once.
3. Meanwhile, mix together cornflake crumbs, bread
crumbs, spices, and salt.
4. Spray a 9x13-inch baking pan with nonstick spray
coating.
5. Remove chops from milk mixture. Coat thoroughly
with crumb mixture.
6. Place chops in pan and bake in 375°F oven for
20 minutes. Turn chops and bake 15 minutes longer or
until no pink remains.
Note: If desired, substitute skinless, boneless chicken,
turkey, or fish for pork chops; bake for 20 minutes.
YIELD: 6 servings - SERVING SIZE: one pork chop
EACH SERVING PROVIDES: Calories: 186 - Total fat:
5 g - Saturated fat: 2 g - Cholesterol: 31 mg - Sodium:
393 mg
Parmesan Rice and Pasta Pilaf
After the pasta and onion are sautéed, the oil is
drained to minimize the fat content of this interesting
pilaf.
2 Tbsp olive oil
1/2 C finely broken vermicelli, uncooked
2 Tbsp diced onion
1 C long-grain white rice, uncooked
1-1/4 C hot chicken stock
1-1/4 C hot water
1/4 tsp ground white pepper
One bay leaf
2 Tbsp grated Parmesan cheese
1. In a large skillet, heat oil. Sauté vermicelli
and onion until golden brown, about 2 to 4 minutes over
medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf.
Cover and simmer 15 to 20 minutes. Fluff with fork.
Cover and let stand 5 to 20 minutes. Remove bay leaf.
3. Sprinkle with cheese and serve immediately.
YIELD: 6 servings - SERVING SIZE: 2/3 cup each
EACH SERVING PROVIDES: Calories: 172 - Total fat:
6 g - Saturated fat: 1 g - Cholesterol: 4 mg - Sodium:
193 mg
Minestrone Soup
A cholesterol-free classic Italian vegetable soup
brimming with fiber-rich beans, peas, and carrots.
1/4 C olive oil
1 clove garlic, minced or 1/8 teaspoon garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
1 can (6 oz) tomato paste
Dash hot sauce
11 C water
2 C uncooked, broken spaghetti
1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about
5 minutes.
3. Add all remaining ingredients except spaghetti,
and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer
about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2 to 3 minutes
only.
YIELD: 16 servings - SERVING SIZE: 1 cup
EACH SERVING PROVIDES: Calories: 153 - Total fat:
4 g - Saturated fat: less than 1 g - Cholesterol: 0
mg - Sodium: 191 mg
Scallop Kabobs
These colorful skewers contain scallops, which are
naturally low in total and saturated fat.
Three medium green peppers, cut into 1-1/2 inch squares
1-1/2 lb fresh bay scallops
1 pint cherry tomatoes
1/4 C dry white wine
1/4 C vegetable oil
3 Tbsp lemon juice
Dash garlic powder
Dash black pepper
1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on
skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine/oil/lemon mixture, place
on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.
YIELD: 4 servings - SERVING SIZE: 6 oz scallop kabob
EACH SERVING PROVIDES: Calories: 224 - Total fat:
6 g - Saturated fat: less than 1 g - Cholesterol: 43
mg - Sodium: 355 mg
Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style
tomato, onion, and garlic sauce to make it lower in
fat and salt.
2 tsp olive oil
One large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice)
and coarsely chopped
One bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
Freshly ground black pepper
1 lb fish fillets (sole, flounder, or sea perch)
1. Heat oil in large nonstick skillet. Add onion,
and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with
sauce.
5. Bake, uncovered, at 375°F for about 15 minutes
or until fish flakes easily.
YIELD: 4 servings - SERVING SIZE: 4 oz fillet with
sauce
EACH SERVING PROVIDES: Calories: 177 - Total fat:
4 g - Saturated fat: 1 g - Cholesterol: 56 mg - Sodium:
281 mg
Autumn Stuffed Cabbage
This hearty entrée uses ground turkey and lean ground
beef, with no added salt, for a lower-fat, lower-salt,
taste treat.
1 head cabbage
1/2 lb lean ground beef
1/2 lb ground turkey
One small onion, minced
1 slice stale whole wheat bread, crumbled
1/4 C water
1/8 tsp freshly ground black pepper
1 can (16 oz) diced tomatoes
One small onion, sliced
1 C water
One medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch
1. Rinse and core cabbage. Carefully remove 10 outer
leaves, place in saucepan and cover with boiling water.
Simmer 5 minutes. Remove and drain cooked cabbage leaves
on paper toweling.
2. Shred 1/2 cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion
in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs,
water, and pepper in mixing bowl.
5. Drain tomatoes, reserving liquid, and add 1/2
cup tomato juice from can to meat mixture. Mix well;
then place 1/4 cup filling on each parboiled, drained
cabbage leaf. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage,
and carrot. Cover and simmer about 1 hour (or until
cabbage is tender), basting occasionally.
7. Remove cabbage rolls to serving platter, keep
warm.
8. Mix lemon juice, brown sugar, and cornstarch together
in small bowl. Add to vegetables and liquid in skillet
and cook, stirring occasionally, until thickened and
clear. Serve over cabbage rolls.
YIELD: 5 servings - SERVING SIZE: two rolls each
EACH SERVING PROVIDES: Calories: 257 - Total fat:
9 g - Saturated fat: 3 g - Cholesterol: 54 mg - Sodium:
266 mg
Source: National Institutes of Health
National Heart, Lung, and Blood Institute
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