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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/

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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