Discover the New Learn more

Heart Healthy Recipes: Day 7

Snack mix, creamy mac and cheese, roasted asparagus

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.

Take-a-Break Snack Mix

Serves 10; 1/2 cup per serving

Whether your schedule is go-go-go or hurry-up-and-wait, you'll be glad you packed these tasty tidbits for healthy snacking.

Cooking spray

1/4 cup sliced almonds

1 tablespoon light brown sugar

2 teaspoons water

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 cups whole-grain oat cereal with yogurt-flavored coating

2 cups whole-grain wheat and bran flakes with raisins

1/2 cup dried unsweetened cranberries

1/2 cup dried unsweetened blueberries

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

Stir in the brown sugar, water, cinnamon and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

Meanwhile, in a medium bowl, stir together the remaining ingredients.

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to seven days.

Nutritional Analysis (per serving)

Calories                          139
Total Fat                         2.0 g
     Saturated                   0.5 g
     Trans Fat                    0.0 g
     Polyunsaturated           0.5 g
     Monounsaturated         1.0 g
Cholesterol                       0  mg
Sodium                           124 mg
Carbohydrates                   28 g
     Fiber                             4 g
     Sugars                         15 g
Protein                               2 g

From the American Heart Association's Food Certification Program. Recipe copyright © 2008 American Heart Association.

Rich and Creamy Mac and Cheese

Serves 4; 1/2 cup per serving

4 ounces dried elbow macaroni

4 slices low-fat American cheese, about 3/4 ounce each

1/3 cup fat-free milk

2 tablespoons light tub margarine

1 teaspoon prepared mustard

1/2 teaspoon Worcestershire sauce (lowest sodium available)

1/8 teaspoon salt

1/8 teaspoon red hot-pepper sauce

In a large saucepan, prepare the macaroni using the package directions, omitting the salt and oil. Drain well in a colander. Return to the pan.

Add the remaining ingredients, stirring until the cheese melts. Cook over medium heat for 8 to 10 minutes, or until slightly thickened, stirring frequently. Remove from the heat. Let stand for 5 minutes to continue to thicken.

Nutritional Analysis (per serving)

Calories                          173
Total Fat                         3.5 g
     Saturated                   0.5 g
     Trans Fat                    0.0 g
     Polyunsaturated           0.5 g
     Monounsaturated         1.5 g
Cholesterol                       5  mg
Sodium                          344 mg
Carbohydrates                   24 g
     Fiber                             1 g
     Sugars                           3 g
Protein                               9 g

Reprinted with permission from The Best of Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association.

Heart Healthy Recipes Day 7

Asparagus and shiitake mushrooms — Tom Hirschfeld/

Roasted Asparagus and Mushrooms With Rosemary

Serves 4; 3/4 cup per serving

1 pound trimmed fresh asparagus

8 ounces shiiitake or button mushrooms, cleaned and trimmed

2 teaspoons olive, canola or corn oil

1/2 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary, crushed

Freshly ground black pepper

Garlic powder (optional)

Preheat oven to 500 degrees.

Place asparagus spears and mushrooms in a large plastic bag with a tight-fitting seal. Drizzle oil over asparagus mixture in bag. Add rosemary. Seal bag tightly and shake gently until asparagus and mushrooms are coated lightly with oil.

Arrange asparagus and mushrooms in a single layer on a large baking sheet. Season with pepper and, if desired, garlic powder. Bake about 10 minutes or until asparagus is tender yet crisp.

Nutritional Analysis (per serving)

Calories                          56
Total Fat                        3.0 g
     Saturated                  0.0 g
     Polyunsaturated          0.0 g
     Monounsaturated        2.0 g
Cholesterol                       0 mg
Sodium                            4 mg
Carbohydrates                    6 g
Protein                              4 g

Reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association.

Back to: Heart healthy recipes, day one.>>

Back to: Introduction,  Eat for Heart Health.>>

Join the Discussion

0 | Add Yours

Please leave your comment below.

You must be logged in to leave a comment.

AARP Membership

Discounts & Benefits

    Next Article

    Read This