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    Heart Healthy Recipes: Day 1

    Mini waffles, edamame and pasta salad, grilled fish with tomatoes

    En español | Diet is an integral piece of keeping your heart healthy. With this seven-day supply of heart-friendly meals (and snacks), you will be on your way.

    Mini Cinnamon Stackups

    Serves 4; 1 waffle and 1/2 cup yogurt per serving

    4 4-piece frozen miniwaffles

    1 tablespoon sugar

    1/4 teaspoon ground cinnamon

    2 kiwifruit

    1 star fruit (optional)

    2 cups fat-free or low-fat vanilla yogurt, frozen vanilla yogurt, or vanilla ice cream

    1/2 cup fresh blueberries

    1 cup fresh raspberries or strawberries

    Toast waffles and separate each into four pieces. Arrange three pieces in a cloverleaf on each of four plates.

    In a small bowl, combine sugar and cinnamon. Cut each kiwifruit crosswise into six pieces. Cut star fruit crosswise into eight pieces.

    To assemble, sprinkle half the cinnamon sugar over waffles. Spoon 1/2 cup yogurt onto each serving. Arrange three slices kiwifruit, two slices star fruit, 2 tablespoons blueberries and 1/4 cup raspberries on each. Angle remaining waffles on side of fruit and sprinkle with remaining cinnamon sugar.

    Nutritional Analysis (per serving)
    Calories                           227
    Protein                             8 g
    Carbohydrates                 43 g
    Cholesterol                      10 mg
    Total Fat                             3
         Saturated                     1 g
         Polyunsaturated           *
         Monounsaturated         *
    Fiber                                  5 g
    Sodium                              266 mg

    Reprinted with permission from the American Heart Association Meals in Minutes cookbook, Copyright © 2002 by the American Heart Association.

    Heart Healthy Recipes Day 1

    Edamame and penne salad with feta — Tom Hirschfeld/bonafidefarmfood.com

    Edamame and Penne Salad With Feta

    Serves 4; 1 1/2 cups per serving

    4 ounces dried multigrain penne

    2 cups frozen shelled edamame (green soybeans), thawed

    1/2 15-ounce can no-salt-added black beans, rinsed and drained

    1/2 cup chopped green onions

    2 tablespoons snipped fresh parsley

    1 tablespoon grated lemon zest

    2 tablespoons fresh lemon juice

    1 tablespoon olive oil (extra-virgin preferred)

    2 medium garlic cloves, minced

    1 1/2 to 2 teaspoons finely chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed

    1/4 teaspoon salt

    3 ounces low-fat feta cheese, crumbled

    Prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run the pasta under cold water for about 20 seconds to stop the cooking process. Drain well in a colander.

    Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Using a rubber scraper, fold the pasta and feta into the mixture.

    Nutritional Analysis (per serving)
    Calories                         320
    Total Fat                        10.0 g
         Saturated                   2.0  g
         Trans Fat                    0.0
         Polyunsaturated         1.0
         Monounsaturated       3.0
    Cholesterol                       8 mg
    Sodium                             453 mg
    Carbohydrates                  38 g
         Fiber                            9 g
         Sugars                         4 g
    Protein                              21 g

    From the American Heart Association's Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association.

    Greek Fish Fillets With Fresh Tomatoes

    Serves 4; 3 ounces fish per serving

    2 tablespoons olive oil

    1 large rib of celery, chopped

    1/3 cup chopped onion

    3 large garlic cloves, crushed or minced

    10 to 12 ounces Italian plum (Roma) tomatoes, chopped

    1 small carrot, thinly sliced

    1 small bay leaf

    1/4 teaspoon pepper

    1/8 teaspoon (heaping) ground cinnamon

    1/8 teaspoon salt

    4 thin mild fish fillets, such as sole, cod or tilapia (about 4 ounces each), rinsed and patted dry

    1 1/2 to 2 tablespoons fresh lemon juice

    Snipped fresh parsley (optional)

    In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the celery, onion and garlic for about 2 minutes, stirring constantly, adjusting the heat if necessary so the mixture doesn't brown. Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon and salt. Cook for 5 minutes.

    Make 4 depressions in the tomato mixture. Place the fish in the depressions. Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes, or until the fish is almost done (there should be just a little resistance when you try to flake the fish with a fork). Remove from the heat.

    Drizzle the fish with the lemon juice. Let stand, covered, for about 5 minutes so the fish finishes cooking and the flavors blend. Discard the bay leaf. Garnish with the parsley.

    Nutritional Analysis (per serving)
    Calories                         184
    Total Fat                         8.0 g
         Saturated                   1.5  g
         Trans Fat                    0.0
         Polyunsaturated         1.5
         Monounsaturated       5.0
    Cholesterol                       53 mg
    Sodium                            181 mg
    Carbohydrates                  7 g
         Fiber                            2 g
         Sugars                         4 g
    Protein                              20 g

    Reprinted with permission from Go Red for Women Recipe Collection, Copyright © 2009 by the American Heart Association.

    Next: Heart healthy recipes day two.>>

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