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Heart Healthy Recipes: Day 3

Breakfast pitas, curried sweet potato salad, braised beef steak

Heart Healthy Recipes Day 3

Breakfast pita — Tom Hirschfeld/bonafidefarmfood.com

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.

Grab-and-Go Breakfast Pitas

Serves 4; 1 stuffed pita half per serving

2 6-inch whole wheat pita pockets

1 teaspoon canola or corn oil

1/4 cup chopped green onions (about 2 medium)

2/3 cup soy-based sausage crumbles

1 cup egg substitute

2 tablespoons salsa (lowest sodium available)

In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm.

Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.

Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.

Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.

Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

Nutritional Analysis (per serving)
Calories                         148
Total Fat                         2.5 g
     Saturated                   0.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         1.0 g
     Monounsaturated       1.0 g
Cholesterol                       0 mg
Sodium                             425 mg
Carbohydrates                  20 g
     Fiber                             3 g
     Sugars                          2 g
Protein                               12 g

Reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association.

Curried Sweet Potato Salad

Serves 6; 1/2 cup per serving

1 pound sweet potatoes, peeled and cut into 3/4-inch cubes

1/4 cup light mayonnaise

1/4 cup fat-free plain yogurt

2 tablespoons mango chutney

1 teaspoon curry powder

1 medium sweet-tart red apple, such as Jonathan, diced

1 medium rib of celery, thinly sliced

1/4 cup chopped pecans, dry-roasted

Put the sweet potatoes in a medium saucepan. Add enough water to just cover. Bring to a boil over high heat. Cook the sweet potatoes for 7 to 9 minutes, or until they are tender but offer some resistance when pierced with a fork. Don't overcook or they will be mushy. Drain well in a colander.

In a large bowl, stir together the mayonnaise, yogurt, chutney and curry powder. Add the potatoes, apple, celery and pecans, tossing lightly. Cover and refrigerate until chilled, 1 to 2 hours.

Nutritional Analysis (per serving)
Calories                         146
Total Fat                         6.0 g
     Saturated                   0.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         2.5 g
     Monounsaturated       2.5 g
Cholesterol                       4 mg
Sodium                           153 mg
Carbohydrates                  23 g
     Fiber                              4 g
     Sugars                         10 g
Protein                                2 g

Reprinted with permission from Healthy Soul Food Recipes, Copyright © 2010 by the American Heart Association.

Braised Beef Steaks With Zesty Sauce

Serves 4; 3 ounces cooked steak and 2 tablespoons sauce per serving

4 boneless eye-of-round steaks (4 ounces each), all visible fat discarded

1 teaspoon salt-free garlic and herb seasoning blend

Vegetable oil spray

1 cup fat-free, no-salt-added beef broth

1/4 cup whole almonds

1 tablespoon sliced almonds

1/4 cup whole-berry cranberry sauce or 1/3 cup fat-free sour cream

1 tablespoon prepared white horseradish

1/2 teaspoon salt-free garlic and herb seasoning blend

Season both sides of the steaks evenly with 1 teaspoon garlic and herb seasoning blend. Heat a large nonstick skillet over medium-high heat. Cook the steaks for 2 minutes on each side, or until browned. Add the broth and bring to a simmer. Reduce the heat and simmer, covered, for 30 to 40 minutes, or until tender. If needed, add water 1/4 cup at a time to keep the steaks from sticking. If desired, reserve 1/2 to 2/3 cup cooking liquid to spoon over the steaks before serving.

Meanwhile, in a medium skillet, dry-roast the whole almonds over medium heat for 6 to 8 minutes, or until golden brown, stirring occasionally. Transfer to the work bowl of a food processor and let cool for 5 minutes. In the same skillet, dry-roast the sliced almonds for 3 to 4 minutes, or until golden brown, stirring occasionally. Transfer to a small plate and set aside.

Process the whole almonds for 1 to 2 minutes, or until finely ground. Transfer to a medium bowl. Stir in the cranberry sauce or sour cream, horseradish, and 1/2 teaspoon garlic and herb seasoning blend until well combined.

To serve, spoon the reserved pan liquid over each steak. Top each with about 2 tablespoons sauce. Garnish with the almond slices.

Nutritional Analysis (per serving)

With cranberry sauce

Calories                         228
Total Fat                         9.0 g
     Saturated                   1.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         1.5 g
     Monounsaturated       5.0 g
Cholesterol                       47 mg
Sodium                             65 mg
Carbohydrates                   9 g
     Fiber                              2 g
     Sugars                           5 g
Protein                              28 g

With sour cream sauce

Calories                         223
Total Fat                         9.0 g
     Saturated                   1.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         1.5 g
     Monounsaturated       5.0 g
Cholesterol                       50 mg
Sodium                             78 mg
Carbohydrates                   6 g
     Fiber                              1 g
     Sugars                           2 g
Protein                              29 g

From the American Heart Association's Go Red for Women movement. Recipe copyright © 2006 by the American Heart Association.

Next: Heart healthy recipes day four. >>

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