Heart Healthy Recipes: Day 1
Mini waffles, edamame and pasta salad, grilled fish with tomatoes
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.
Mini Cinnamon Stackups
Serves 4; 1 waffle and 1/2 cup yogurt per serving
4 4-piece frozen miniwaffles
1 tablespoon sugar
1/4 teaspoon ground cinnamon
2 kiwifruit
1 star fruit (optional)
2 cups fat-free or low-fat vanilla yogurt, frozen vanilla yogurt, or vanilla ice cream
1/2 cup fresh blueberries
1 cup fresh raspberries or strawberries
Toast waffles and separate each into four pieces. Arrange three pieces in a cloverleaf on each of four plates.
In a small bowl, combine sugar and cinnamon. Cut each kiwifruit crosswise into six pieces. Cut star fruit crosswise into eight pieces.
To assemble, sprinkle half the cinnamon sugar over waffles. Spoon 1/2 cup yogurt onto each serving. Arrange three slices kiwifruit, two slices star fruit, 2 tablespoons blueberries and 1/4 cup raspberries on each. Angle remaining waffles on side of fruit and sprinkle with remaining cinnamon sugar.
Nutritional Analysis (per serving)
Calories 227
Protein 8 g
Carbohydrates 43 g
Cholesterol 10 mg
Total Fat 3
Saturated 1 g
Polyunsaturated *
Monounsaturated *
Fiber 5 g
Sodium 266 mg
Reprinted with permission from the American Heart Association Meals in Minutes cookbook, Copyright © 2002 by the American Heart Association.
Edamame and Penne Salad With Feta
Serves 4; 1 1/2 cups per serving
4 ounces dried multigrain penne
2 cups frozen shelled edamame (green soybeans), thawed
1/2 15-ounce can no-salt-added black beans, rinsed and drained
1/2 cup chopped green onions
2 tablespoons snipped fresh parsley
1 tablespoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon olive oil (extra-virgin preferred)
2 medium garlic cloves, minced
1 1/2 to 2 teaspoons finely chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
3 ounces low-fat feta cheese, crumbled
Prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run the pasta under cold water for about 20 seconds to stop the cooking process. Drain well in a colander.
Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Using a rubber scraper, fold the pasta and feta into the mixture.
Nutritional Analysis (per serving)
Calories 320
Total Fat 10.0 g
Saturated 2.0 g
Trans Fat 0.0
Polyunsaturated 1.0
Monounsaturated 3.0
Cholesterol 8 mg
Sodium 453 mg
Carbohydrates 38 g
Fiber 9 g
Sugars 4 g
Protein 21 g
From the American Heart Association's Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association.
Greek Fish Fillets With Fresh Tomatoes
Serves 4; 3 ounces fish per serving
2 tablespoons olive oil
1 large rib of celery, chopped
1/3 cup chopped onion
3 large garlic cloves, crushed or minced
10 to 12 ounces Italian plum (Roma) tomatoes, chopped
1 small carrot, thinly sliced
1 small bay leaf
1/4 teaspoon pepper
1/8 teaspoon (heaping) ground cinnamon
1/8 teaspoon salt
4 thin mild fish fillets, such as sole, cod or tilapia (about 4 ounces each), rinsed and patted dry
1 1/2 to 2 tablespoons fresh lemon juice
Snipped fresh parsley (optional)
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the celery, onion and garlic for about 2 minutes, stirring constantly, adjusting the heat if necessary so the mixture doesn't brown. Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon and salt. Cook for 5 minutes.
Make 4 depressions in the tomato mixture. Place the fish in the depressions. Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes, or until the fish is almost done (there should be just a little resistance when you try to flake the fish with a fork). Remove from the heat.
Drizzle the fish with the lemon juice. Let stand, covered, for about 5 minutes so the fish finishes cooking and the flavors blend. Discard the bay leaf. Garnish with the parsley.
Nutritional Analysis (per serving)
Calories 184
Total Fat 8.0 g
Saturated 1.5 g
Trans Fat 0.0
Polyunsaturated 1.5
Monounsaturated 5.0
Cholesterol 53 mg
Sodium 181 mg
Carbohydrates 7 g
Fiber 2 g
Sugars 4 g
Protein 20 g
Reprinted with permission from Go Red for Women Recipe Collection, Copyright © 2009 by the American Heart Association.
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