Heart Healthy Recipes

These recipes are intended to be part of an overall healthy eating plan. Total fat intake should be less than 30 percent of your total calories for a day - not for each food or recipe.

Pasta Bean Salad

Serves 4

Ingredients
3 cups cooked small shaped pasta such as penne, spirals or rotini
1 cup cooked pinto or kidney beans, drained and rinsed
1/2 cup chopped green pepper
1/2 cup sliced green onions
1 cup chopped ripe tomato
1 tbs. olive oil
2 tbs. flavored vinegar
1 tbs. chopped fresh oregano (or 1 tsp. dried)
2 tbs. grated parmesan cheese
1 tbs. chopped fresh basil (or 1 tsp. dried)
Fresh ground black pepper to taste

Combine all ingredients in a large mixing bowl. Mix well and chill until ready to serve, up to 1 day. Serve on a bed of mixed greens.
Serves 4 as a main dish, 8 to 10 as a side dish.
Note: This recipe works well with whole wheat pasta. Prepare the pasta according to package directions, al dente.

Recipe Source: Food & Health Communications, Inc.

Southern Catfish Fillets

Serves 4

Vegetable oil spray
4 5-ounce catfish fillets
1/2 tsp. freshly ground black pepper
1 cup lowfat milk
4 drops hot pepper sauce
1 cup cornmeal
1/4 cup fresh minced parsley
1/4 tsp. cayenne pepper
Lemon wedges (optional)

Preheat oven to 450° F. Lightly spray a baking dish with vegetable oil spray. Sprinkle fillets with black pepper. Set aside. In a shallow dish, combine milk and hot pepper sauce. In another dish, combine cornmeal, parsley and cayenne pepper. Dip fillets in milk mixture and then roll in cornmeal mixture. Place fillets in prepared baking dish and bake 15 to 17 minutes, or until done.

Recipe Source: American Heart Association Low- Salt Cookbook, 1990.

Strawberry Cloud Pie

Ingredients
1 1/2 cups sliced strawberries
8 oz. reduced fat cream cheese, softened
1/4 cup sugar
1/4 tsp. almond extract
2 drops red food coloring
1 cup reduced fat whipped topping
1 reduced fat graham cracker piecrust

Mix cream cheese, sugar and almond extract and food coloring together.
Mix in whipped topping one tbs. at a time, using a mixer or stirring by hand.
Layer 3/4 cup of the strawberries on the bottom of the piecrust. Spoon the filling over the berries, spread evenly.
Chill at least 6 hours.
Top with remaining sliced strawberries to serve.

Recipe Source: Diabetic Cooking for Seniors, published by the American Diabetes Association

Turkey Breakfast Sausage

Serves 12

Ingredients
1-cup plain breadcrumbs
1/2 cup skim milk
2 lbs. ground turkey breast
1/2 cup fresh parsley leaves, chopped
2 tsp. dried thyme leaves
1/2 tsp. salt (optional)
1 tsp. sage
1/4 tsp. pepper
1/8 tsp. allspice

In medium bowl combine bread and milk. Let stand 5 minutes.
Stir in turkey, parsley and seasonings.
Divide into 12 portions and shape into patties.
Cover and refrigerate at least 1 hour or overnight to blend flavors. (Patties may also be frozen for future use.)
Spray a non-stick skillet with cooking spray, fry patties over medium heat until browned. May need to add a few spoonfuls or water during cooking to minimize browning

Whole Grain Blueberry Muffin

Ingredients
1/2 cup oatmeal
1/3 cup oat bran
1-1/3 cups whole wheat flour
2/3 cup wheat germ
2 tbs. all-purpose flour
2 tbs. sugar
1 tbs. baking powder
1/3 tsp baking soda
2 cups skim milk
1 tsp vanilla extract
1/2 cup apple sauce
1/2 cup fresh or frozen blueberries

These muffins can be made ahead of time and frozen for breakfast on the go. Preheat oven to 375° F. Spray a nonstick muffin pan with cooking oil spray and line with paper muffin cups. Combine dry ingredients in a medium-sized bowl. Place liquid ingredients in a large bowl and mix well. Add dry ingredients to liquid ingredients and mix well. Fold in blueberries last. Scoop batter into muffin pan using a third cup measure. Bake immediately at 375° F until firm in the center, about 18-20 minutes. Remove pan from oven and turn muffins out onto rack to cool.

Yield: 1 dozen muffins.

Tip for success: Measure dry ingredients by spooning or lightly placing into a measuring cup and leveling off with finger. Using the measuring cup to scoop flour will pack flour and cause you to use too much.

Recipe Source: Food & Health Communications, Inc.

Marinated Pork Tenderloin

Serves 5

Ingredients
1 pound pork tenderloin, all visible fat removed
Vegetable oil spray
1/4 cup dry white wine (regular or nonalcoholic)
1/4 cup honey
1 tbs. dark brown sugar

Marinade
1 small onion, grated or minced (1/3 cup)
1/4 cup light soy sauce
1 tbs. toasted sesame oil
2 tsp. grated fresh gingerroot or 3/4 tsp. ground ginger
2 medium cloves garlic, crushed, or 1 tsp. bottled minced garlic
1 tsp. grated lemon zest

In an airtight plastic bag, combine marinade ingredients. Add pork to marinade and turn to coat. Seal and refrigerate for about 8 hours. Preheat oven to 375° F. Spray a shallow nonstick baking pan with vegetable oil spray. Remove pork from marinade; drain well, discarding marinade. Put pork in baking pan. In a small bowl, whisk together remaining ingredients. Pour over pork, coating all sides. Bake for 25 to 30 minutes, or until internal temperature reaches 170° F. Remove from oven and let rest for 5 minutes. Slice and serve.

Quick Orange Raisin Bread

Yield: 1 loaf (14 slices)

Ingredients
3 cups sifted enriched white flour
4 tsp. baking powder
1 tsp. salt
1 cup raisins
2 egg whites
1 cup skim milk
2 tbs. vegetable oil
1/2 cup marmalade

Heat oven to 350° F. Spray loaf pan with nonstick vegetable spray. Sift together twice: flour, baking powder and salt. Add 1 cup raisins. In separate bowl, combine and beat: egg whites, milk, and oil. Mix dry and wet ingredients together well. Stir in marmalade. Pour into prepared pan and bake for 45-60 minutes.

Chili

Serves 8

Ingredients
2 lb. cubed stewing beef
1 cup chopped onions
1 green pepper, chopped
1 clove garlic
1 1/2 tbs. chili powder
2 jalapeño peppers
1/2 tsp. cumin
1/2 tsp. oregano
1/2 tsp. salt
2 1/2 cup water
1 (15 oz.) can pinto beans, drained
Cooking spray

Spray large nonstick pan with cooking spray brown beef well. Add onions, green pepper, and garlic; cook with beef for 10 minutes. Add all the remaining ingredients, except beans. Simmer chili for 1and 1/2 hours. Add beans and simmer for 30 minutes longer.

Carrot-Apple Salad

Serves 10

Ingredients
2 large Granny Smith apples
2 tsp. lemon juice
5 carrots, shredded
2 stalks celery, diced
1/2 cup raisins
1/4 cup walnuts, chopped
1/2 cup plain low fat yogurt
1/4 cup orange juice

Core unpeeled apples and cut into chunks. Sprinkle with lemon juice. Add remaining lemon juice, carrots, celery, raisins, and walnuts in small bowl. Combine yogurt and orange juice to make dressing; blend dressing with fruit mixture. Refrigerate overnight.

Butterscotch Brownies

Ingredients
3 tbs. oil
1 cup light brown sugar, firmly packed
2 egg whites, slightly beaten
3/4 sifted flour
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. vanilla extract

Preheat oven to 375° F. Blend oil and sugar. Stir in beaten egg whites. Sift flour, baking powder, and salt together; combine with egg mixture. Add vanilla to batter; spread in an oiled 8x8x2 inch pan and bake for 23 minutes. Do not overbake. Cool slightly and cut into squares. Makes 16 squares.