Heart Healthy Recipes

All Purpose Spice Blend

5 tsp. onion powder
1 Tbsp. garlic powder
1 Tbsp. paprika
1 Tbsp. dry mustard
1 tsp. thyme
1/2 tsp. ground black pepper
1/2 tsp. celery seed

Blend all ingredients in a small bowl.  Store in an airtight container or in a saltshaker to replace salt.  Good on all types of food.  This recipe makes about 1/4 cup.

Nutrition Facts per 1 teaspoon: 10 calories, 0gm fat, 0gm saturated fat, 0gm protein, 1.3gm carbohydrate, 1.3mg sodium, 0gm fiber


Creamy Fettuccine

3 tsp. butter, divided
1 cup sliced mushrooms (any variety)
8oz uncooked fettuccine
3 cups (1-inch) diagonally sliced asparagus
4 cloves garlic, minced
1 Tbsp. all-purpose flour
1 1/4 cups evaporated skim milk, divided
1/2 cup (20z) Gorgonzola or other blue cheese, crumbled
2 Tbsp. chopped walnuts, toasted

In a small skillet, melt one teaspoon butter over medium-high heat.  Add mushrooms and saute until mushrooms are cooked through.  Remove from heat and set aside.  Cook pasta in boiling water for 6 minutes, omitting salt and fat.  Add the asparagus and cook for 2-4 minutes or until the pasta and asparagus are tender.  Drain pasta and asparagus; place in a large bowl.  Add mushrooms to pasta and asparagus; toss gently to mix.  Melt remaining 2 teaspoons butter in a medium saucepan over medium-high heat.  Add garlic all at once and cook 1 minute; do not allow garlic to brown.  Add flour; cook 30 seconds, stirring constantly.  Add sauce to pasta mixture; toss to coat.  Add blue cheese and walnuts; toss gently to blend.  This recipe makes about 6 servings.

Nutrition Facts per serving: 271 calories, 7gm fat, 3.4gm saturated fat, 13gm protein, 39gm carbohydrate, 204mg sodium, 2.6gm fiber, 227mg calcium

For a simple creamy Alfredo sauce on any pasta: use the above recipe, but omit the mushrooms, asparagus and walnuts.  Replace the blue cheese with finely grated Parmesan cheese.

To toast walnuts: place walnuts on a baking sheet and bake at 375 degrees for 8-10 minutes; stirring occasionally to toast all sides of the nut.  Allow nuts to brown slightly, but avoid burning.  After toasting, the walnut "skins" can easily be removed.  Rub walnuts gently between your hands to remove skins.  Cool nuts completely before chopping.


Creamy Garlic Vinaigrette

2 Tbsp. extra-virgin olive oil
6 Tbsp. white wine vinegar
2 Tbsp. plain low-fat yogurt
1 Tbsp. fresh lemon juice
2 tsp. Dijon mustard
3 small cloves garlic, minced
ground pepper to taste

Combine all ingredients in a glass jar with tight fitting lid.  Shake vigorously until well blended.  Store the dressing in an airtight container in the refrigerator.  This recipe makes about 3/4 cup.

Nutrition Facts per 1 Tablespoon: 26 calories, 2gm fat, 0gm saturated fat, 0gm protein, <1gm carbohydrate, 22mg sodium, 0gm fiber, 8mg calcium


Homemade Tortilla Chips

1 Tbsp. Fresh lime juice
2 tsp. canola oil
1/4 tsp. ground cumin
1/8 tsp. garlic powder
1 (12 count) package corn tortillas

In a small dish, blend lime juice, canola oil, cumin and garlic powder together.  Using a pastry brush of the back of a spoon, spread about a 1/2 teaspoon of lime juice mixture evenly on both sides of each tortilla; making sure to spread mixture all the way to the edge.  Stack corn tortillas on top of each other and cut into 6 wedges.  Place wedges in a single layer on a non-stick baking sheet.  Bake at 375 degrees for 12-15 minutes or just before they begin to brown.  Watch the oven carefully as the chips can brown quickly.  Allow chips to cool on paper towels and store in a brown paper bag.  This recipe makes about 72 chips.

Nutrition Facts for 1oz (about 6 chips): 64 calories, 1.5gm total fat, 0gm saturated fat, 1.5mg protein, 12gm carbohydrate, 12mg sodium, 1.7gm fiber

Prepared tortilla chips are 80-120mg sodium per ounce, compare to 12mg sodium per ounce for the homemade chips made with low-sodium seasonings.  When you need a chip fix, the lower the sodium, the better.  Add other seasonings according to your taste preferences.


Italian Seasoning Blend

2 Tbsp. dried oregano
2 Tbsp. dried basil
1 Tbsp. onion powder
1 Tbsp. thyme
2 tsp. garlic powder
2 tsp. black pepper

Blend all ingredients in a small bowl.  Store in an airtight container or in a saltshaker to replace salt.  This blend is good to use when preparing Italian dishes such as pasta, lasagna or in meatballs.  This recipe makes about 1/2 cup.

Nutrition Facts per 1 teaspoon: 7 calories, 0gm fat, 0gm saturated fat, 0gm protein, 1gm carbohydrate, 0.5mg sodium, 0gm fiber

One teaspoon of salt contains about 2300mg sodium.  Try to limit sodium to an average of 2000mg/day.  Using salt-free seasonings such as this Italian Seasoning Blend will add flavor to your foods without adding sodium.


Layered Bean Dip

1 (15oz) can low-sodium pinto beans, rinsed and drained
1 1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. oregano
1/8 tsp. cayenne pepper
1/2 cup salsa
2 Tbsp. diced green chilies
1 cup low-fat sour cream
1 cup reduced-fat Monterey Jack cheese, shredded
2 medium tomatoes, chopped
1 avocado, seeded, peeled and diced
1/4 cup green onions, sliced (about 2 green onions)
2 Tbsp. black olives, chopped

Place pinto beans, spices, salsa and green chilies in a food processor or blender and process until smooth. Spread the bean mixture in the bottom of a 9" pie plate.  Spread sour cream on top of the bean layer.  Layer the shredded cheese, tomatoes, avocado, green onions and olives on top.  If desired, cover and refrigerate for up to 4 hours.  Serve with baked tortilla chips, whole grain crackers or vegetables.  This recipe makes about 5 cups.

Nutrition Facts per 1/3 cup: 86 calories, 5gm fat, 2gm saturated fat, 4gm protein, 7gm carbohydrate, 160mg sodium, 2gm fiber, 101mg calcium


Low-Sodium Refried Beans

1 (15oz) can low-sodium pinto beans, rinsed and drained
1 1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. oregano
1/8 tsp. cayenne pepper
1/2 cup canned no-salt added diced tomatoes, drained
2 Tbsp. diced green chilies

Place pinto beans, spices, tomatoes and green chilies in a food processor or blender and process untill smooth.  Use in any recipe that calls for canned refried beans.  This recipe makes about 3 servings.

Nutrition Facts per 1/2 cup: 93 calories, 0.5gm fat, 0gm saturated fat, 5gm protein, 16gm carbohydrate, 33mg sodium, 5.5gm fiber

Regular canned refried beans are high in sodium (as much as 520mg per half a cup).  Mixing salt free seasonings with low-sodium canned pinto beans in a blender or food processor is an easy way to make your own low-sodium refried beans.


Shrimp Fried Rice

3 Tbsp. low-sodium soy sauce
2 Tbsp. water
2 Tbsp. rice vinegar
1 tsp. sesame oil
1/4 tsp. cayenne pepper
1 tsp. plus 1 Tbsp. canola oil, divided
1 1/2 pound medium shrimp, peeled and de-veined
3 large omega-3 eggs, lightly beaten
1/2 cup finely chopped green onions 1 Tbsp. minced peeled fresh ginger
3 cups cooked long-grain rice or brown rice, chilled
1 1/2 cups frozen green peas, thawed

Combine first 5 ingredients (soy sauce through cayenne pepper) in a bowl and set aside.  Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat.  Add shrimp; cook 4 minutes or until done.  Remove from pan; keep warm.  Heat 1 tablespoon canola oil in pan.  Add eggs; stir-fry 30 seconds or until soft-scrambled, stirring constantly.  Stir in onions and ginger; stir-fry 1 minute.  Add soy sauce mixture, shrimp, rice and peas; cook 3 minutes or until heated.  This recipe makes about 9 servings.

Nutrition Facts per serving: 223 calories, 5.5gm fat, 1gm saturated fat, 21gm protein, 20gm carbohydrate, 385mg sodium, 3gm fiber

All shellfish can be part of a heart healthy diet.  Shellfish such as shrimp, crab, lobster, oysters and muscles are low in fat and saturated fat while being a good source of protein and omega-3 fatty acids.  How shellfish is prepared or served is usually the culprit for increasing the fat and saturated fat content.  For example, if shrimp is battered and deep fried or lobster served with cream sauce; these dishes will be higher in fat than if the shellfish was simply boiled, steamed, grilled or stir-fried.


Turkey Meatball Stew

1 pound ground lean turkey breast
1/2 cup plain breadcrumbs
1 Tbsp. chopped fresh parsley
1 tsp. Worcestershire sauce
1/2 tsp. dried marjoram
1/4 tsp. dried sage
1/4 tsp. black pepper
1 Tbsp. olive oil
2 cups carrot, sliced
1/2 cup onion, chopped
1/2 tsp. dried thyme
2 cups canned low-fat, low-sodium chicken broth
1 cup water
2 cups sliced fresh mushrooms
1 (8oz) package frozen sugar snap peas

Combine first 7 ingredients (turkey breast through pepper) in a medium bowl; stir well.  Shape into 24 meatballs.  Cook meatballs in the microwave on high for 2-5 minutes.  Heat oil in a large saucepan or stockpot over medium-high heat.  Add meatballs and cook 6-8 minutes or until browned, stirring frequently.  Add carrot, onion, thyme, chicken broth, and water.  Bring to a boil; cover, reduce heat, and simmer 40 minutes or until vegetables are tender.  Add mushrooms and peas; stir well.  Cover and simmer 10 minutes or until thoroughly heated.  This recipe makes about 7 servings.

Nutrition Facts per 1 cup: 163 calories, 3.5gm fat, 1gm saturated fat, 19gm protein, 14gm carbohydrate, 211mg sodium, 3gm fiber, 85% RDI for vitamin A