Heart Healthy Recipes: Day 4

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.

Rustic Italian Tomato Soup

Serves 4; 1 cup per serving

1 16-ounce package frozen mixed bell pepper strips (may be labeled stir-fry mix)

1 14.5-ounce can no-salt-added diced tomatoes, undrained

1 14- or 14.5-ounce can fat-free, low-sodium chicken broth

1/2 15.5-ounce can no-salt-added navy beans, rinsed and drained

3 tablespoons chopped fresh basil leaves

2 tablespoons snipped fresh parsley

1 tablespoon balsamic vinegar

1/2 teaspoon dried oregano, crumbled

1 medium garlic clove, minced

1/8 to 1/4 teaspoon crushed red pepper flakes

1 tablespoon olive oil (extra-virgin preferred)

1/4 teaspoon salt

In a food processor or blender, process the bell peppers, undrained tomatoes, broth, beans, basil, parsley, vinegar, oregano, garlic and red pepper flakes until slightly chunky or smooth. Pour into a large saucepan. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended. Remove from the heat. Stir in the oil and salt. Ladle into soup bowls.

Nutritional Analysis (per serving)

Calories                            136
Total Fat                        3.5 g
     Saturated                  0.5 g
     Trans Fat                   0.0 g
     Polyunsaturated          0.5 g
     Monounsaturated        2.5 g
Cholesterol                       0 mg
Sodium                            215 mg
Carbohydrates                   22 g
     Fiber                             5 g
     Sugars                         12 g
Protein                               5 g

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

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