What's happening with Medicare in Washington? Live Q&A with AARP expert 12/5 4:00 p.m. EST

My Favorites

AARP Favorites

Hide
     

    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. >>

    Join the Discussion

    0 | Add Yours

    Please leave your comment below.

    You must be logged in to leave a comment.

    Next Article

    Read This