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    Heart Healthy Recipes: Day 4

    Rustic Italian tomato soup, broiled salmon, minted sugar snap peas

    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.

    Heart Healthy Recipes Day 4

    Salmon with plum salsa — Tom Hirschfeld/bonafidefarmfood.com

    Broiled Salmon With Plum Salsa

    Serves 4; 3 ounces fish per serving

    Cooking spray

    1 1-pound 4-ounce salmon fillet with skin, rinsed and patted dry, cut into 4 pieces

    1 teaspoon chili powder

    1 teaspoon cumin

    1/2 teaspoon light brown sugar

    1/4 teaspoon salt

    1 medium red plum, diced

    2 tablespoons chopped red onion

    1 tablespoon snipped fresh cilantro

    1 small fresh jalapeño, seeds and ribs discarded, chopped

    Preheat the oven to 400 degrees. Lightly spray an 8-inch square baking pan with cooking spray.

    Place the fish with the skin side down in the baking pan.

    In a small bowl, stir together the chili powder, cumin, brown sugar and salt. Sprinkle over the fish.

    Bake for 11 to 12 minutes, or until the fish is cooked to the desired doneness.

    Meanwhile, in a small bowl, stir together the remaining ingredients. Serve spooned over the fish.

    Nutritional Analysis (per serving)

    Calories                         160
    Total Fat                         4.5 g
         Saturated                   0.5 g
         Trans Fat                    0.0 g
         Polyunsaturated         1.5 g
         Monounsaturated       1.0 g
    Cholesterol                       65 mg
    Sodium                            236 mg
    Carbohydrates                   4 g
         Fiber                              1 g
         Sugars                           3 g
    Protein                              25 g

    Reprinted with permission from Recipes for the Heart, Copyright © 2010 by the American Heart Association.

    Minted Sugar Snap Peas

    Serves 4; 1/2 cup per servings

    1 teaspoon olive oil

    1 small carrot, cut into matchstick-size strips

    8 ounces sugar snap peas

    1 tablespoon chopped fresh mint

    1/4 teaspoon garlic powder

    1/4 teaspoon salt

    1/8 teaspoon pepper

    In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrot for 1 to 2 minutes, or until tender-crisp, stirring occasionally.

    Stir in the peas. Cook for 30 seconds, or until tender-crisp, stirring occasionally.

    Stir in the remaining ingredients. Cook for 10 to 15 seconds, or until the mint has wilted.

    Nutritional Analysis (per serving)

    Calories                          42
    Total Fat                         1.0 g
         Saturated                   0.0 g
         Trans Fat                    0.0 g
         Polyunsaturated           0.0 g
         Monounsaturated         1.0 g
    Cholesterol                       0 mg
    Sodium                            155 mg
    Carbohydrates                     7 g
         Fiber                             3 g
         Sugars                           3 g
    Protein                               2 g

    Reprinted with permission from Recipes for the Heart, Copyright © 2010 by the American Heart Association.

    Next: Heart healthy recipes, day five. >>

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