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    Heart Healthy Recipes: Day 2

    Garden soup, chicken breasts with tomato-kalamata sauce, fresh berry trifle

    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.

    Garden Patch Soup

    Serves 8; 1 cup per serving

    2 tablespoons olive oil

    1 large onion, chopped

    3 14.5-ounce cans fat-free, low-sodium chicken broth

    4 ounces collard greens, thinly sliced

    2 medium carrots, very thinly sliced crosswise

    1 cup frozen lima beans

    1/2 cup dried whole-wheat elbow macaroni (about 2 ounces)

    2 tablespoons snipped fresh parsley

    2 medium garlic cloves, minced

    1 teaspoon dried thyme, crumbled

    1/4 teaspoon salt

    1/2 teaspoon crushed red pepper flakes

    In a soup pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 to 7 minutes, or until soft, stirring occasionally. Reduce the heat to medium.

    Stir in the remaining ingredients. Cook for 25 minutes, or until the pasta is tender, stirring occasionally.

    Nutritional Analysis (per serving)
    Calories                         102
    Total Fat                         3.5 g
         Saturated                   0.5 g
         Trans Fat                    0.0
         Polyunsaturated         0.5
         Monounsaturated       2.5
    Cholesterol                       0 mg
    Sodium                            171 mg
    Carbohydrates                  14 g
         Fiber                             3 g
         Sugars                          4 g
    Protein                              20 g

    Reprinted with permission from Healthy Soul Food, Copyright © 2009 by the American Heart Association.

    Chicken Breasts with Tomato-Kalamata Sauce

    Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving

    1 teaspoon dried oregano, crumbled

    1/2 teaspoon paprika

    1/2 teaspoon chili powder

    4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

    1 teaspoon olive or canola oil

    1/2 cup water

    1 medium tomato, seeded if desired and chopped

    12 kalamata olives, coarsely chopped

    1 medium garlic clove, minced

    1/4 teaspoon pepper

    1/8 teaspoon salt

    1 1/2 ounces reduced-fat feta cheese, crumbled

    In a small bowl, stir together the oregano, paprika and chili powder. Sprinkle over the chicken. Using your fingertips, press the mixture firmly onto the chicken so the mixture adheres.

    In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn and cook for 4 minutes, or until the chicken is no longer pink in the center. Transfer to a serving plate.

    Put the remaining ingredients except the feta in the skillet. Stir. Increase the heat to medium high and bring to a boil, scraping the bottom and side of the skillet to dislodge any browned bits. Boil for 2 1/2 to 3 minutes, or until the sauce is reduced to 1/2 cup, stirring frequently. Spoon over the chicken. Sprinkle with the feta.

    Nutritional Analysis (per serving)
    Calories                         196
    Total Fat                         7.0 g
         Saturated                   1.5 g
         Trans Fat                    0.0
         Polyunsaturated         1.0
         Monounsaturated       3.5
    Cholesterol                       70 mg
    Sodium                            476 mg
    Carbohydrates                  4 g
         Fiber                             1 g
         Sugars                          1 g
    Protein                              29 g

    Reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association.

    Heart Healthy Recipes Day 2

    Berry trifle — Tom Hirschfeld/bonafidefarmfood.com

    Fresh Berry Trifle

    Serves 10; scant 1 cup per serving

    1/4 cup sugar

    3 tablespoons all-purpose flour

    2 cups fat-free milk

    1 large egg                                       

    2 teaspoons grated lemon zest

    1 teaspoon vanilla extract

    6 cups cubed angel food cake (about 1/2 cake)

    1/2 cup strawberry all-fruit spread, warmed

    1/4 cup fresh orange juice

    4 cups (about 1 pound 4 ounces) strawberries, halved

    2 cups (about 11 ounces) blueberries

    1 8-ounce container fat-free frozen whipped topping, thawed in refrigerator

    10 whole strawberries (optional)

    Fresh mint sprigs (optional)

    In a medium saucepan, stir together the sugar and flour. Stir in the milk, egg and lemon zest. Cook over medium heat for 12 to 14 minutes, or until the mixture thickens and coats a metal spoon, stirring constantly. Remove from the heat and stir in the vanilla. Let cool to room temperature.

    To assemble, arrange half the cake cubes in a 1 1/2- or 2-quart trifle dish or clear glass bowl. Drizzle with half the fruit spread and half the orange juice. Around the side of the dish, arrange about half the halved strawberries with the cut side facing out and the tips pointing up. Sprinkle half the blueberries over the cake. Spoon half the pudding over the blueberries. Repeat. Spread the whipped topping over the top. Cover with plastic wrap. Chill for at least 4 hours. (Can be made up to one day ahead.)

    To serve, be sure to reach the spoon into the layers to get all the different flavors and textures. Place each serving in a bowl or on a dessert plate and garnish with a whole strawberry and fresh mint.

    Nutritional Analysis (per serving)
    Calories                         207
    Total Fat                         1.0 g
         Saturated                   0.0 g
         Trans Fat                    0.0
         Polyunsaturated         0.5
         Monounsaturated       0.5
    Cholesterol                       22 mg
    Sodium                            172 mg
    Carbohydrates                  45 g
         Fiber                             2 g
         Sugars                          32 g
    Protein                               4 g

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

    Next: Recipes day three.>>

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