Heart-healthy recipes
You can have it all – delicious food and better heart health. Proper nutrition is an important part of managing heart disease. Be sure to include foods low in saturated fats, cholesterol and high fiber in your daily diet.
Appetizer |
Artichoke cheese spread
Vegetable oil cooking spray
1 cup nonfat sour cream
1 cup shredded parmesan cheese
1 clove garlic
Seasoned bread crumbs
¼ cup nonfat mayonnaise
1 14-ounce can artichoke hearts
Heat oven to 350º F. Drain artichokes and cut into quarters (squeeze liquid out of them). Combine sour cream and mayonnaise; stir until well blended. Add cheese, cut artichokes and garlic; stir well. Coat a 9-inch pie plate with cooking spray. Spread artichoke mixture in the pie plate; sprinkle bread crumbs on top. Bake for 30 minutes. Serve hot on low-fat crackers, flat bread, baked tortilla chips or English water biscuits. Serving size: 2 tablespoons
Nutritional information, per serving: calories: 45; fat: 1.5 grams; saturated fat: 1 gram; sodium: 62 milligrams; dietary fiber: 2.1 grams
Main dishes |
Vegetable lasagna
8 servings
1 jar (32 ounces) low-fat, prepared spaghetti sauce, or 4 cups homemade spaghetti sauce
9 lasagna noodles, cooked and drained
1 bunch fresh spinach, washed, dried and torn into pieces (about 4 cups)
½ pound mushrooms
1 zucchini, thinly sliced
¼ cup parmesan cheese
8 ounces reduced-fat mozzarella cheese, shredded
1 cup low-fat ricotta or cottage cheese
Heat oven to 350º F. In a 9 x 13-inch pan, layer sauce, noodles, vegetables and cheeses. Repeat layers. Bake for about 60 minutes until cheese is bubbling. Let stand for 10 minutes before cutting.
Nutritional information, per serving: calories: 336; fat: 9 grams; saturated fat: 5 grams; sodium: 799 milligrams; dietary fiber: 3.5 grams.
Other ideas
In addition to vegetables, add ½ pound of lean turkey or ground beef. Meat adds 50 to 70 calories and 3 to 5 grams of fat per serving. Serve with garlic toast and an Italian fruit ice.
Try using uncooked noodles; just add an extra ½ cup of water. Cover and cook an extra 15 to 20 minutes.
Ratatouille
6 servings
2 teaspoons olive oil
1 large onion, diced
½ clove garlic, minced
1 green pepper, chopped
1 large eggplant, diced
1 medium zucchini, sliced
1 yellow squash, sliced
1 cup firm tofu, cubed
1/2 cup tomato juice
1/4 cup tomato paste
¼ cup water
¼ teaspoon salt
¼ teaspoon pepper
½ teaspoon fresh basil
½ teaspoon oregano
¼ cup seasoned bread crumbs
Use a heavy-bottomed saucepan with a tight-fitting lid. Heat olive oil in the saucepan, then sauté onion, garlic and green pepper until soft. Stir in the eggplant, zucchini and squash. Sauté a few more minutes. Add tomato juice, tomato paste, tofu, water and seasonings. Cover and simmer gently for about 30 minutes or until vegetables are well cooked. Uncover and simmer to consistency of stew. Sprinkle with seasoned bread crumbs.
Nutritional information, per serving: calories: 100; total fat: 3.5 grams; saturated fat: 0.7 gram; sodium: 333 mg; fiber: 3 grams.
This can be served with a slice of whole grain bread and a fruit salad to round out the meal.
Grilled Salmon with Hazelnut Butter
4 servings
1 pound salmon, trout or other medium-firm fish
1/2 teaspoon salt
1/8 teaspoon pepper
Brush grill rack with canola oil. Heat coals or gas grill for direct heat.
Make Hazelnut Butter.
Cut fish into four portions. Sprinkle both sides of fish with salt and pepper.
Cover and grill fish four to six inches from medium heat for four minutes.
Turn and then spread one tablespoon hazelnut butter over each fillet.
Cover and grill four minutes to six minutes longer or until fish flakes easily with fork.
Hazelnut Butter
2 tablespoons hazelnuts, finely chopped
1 tablespoon fresh parsley, chopped
2 tablespoons butter, softened
1 teaspoon lemon juice
Spread nuts in shallow microwavable bowl or pie plate. Microwave uncovered on high 30 seconds to one minute, stirring once or twice, until light brown. Cool. Mix hazelnuts and remaining ingredients in small bowl.
Nutritrional information, per serving: calories: 212; total fat: 13.8 grams; saturated fat: 4.4; sodium: 339 mg; protein: 21 grams; carbohydrates: less than 1 gram; fiber: less than 1 gram.
Moroccan sauce
(6 servings)
2 teaspoons olive oil
4 carrots, sliced
1 large onion, cut in quarters and sliced
3 cloves garlic, minced
1 can (16-ounce) garbanzo beans, drained and rinsed
1 can (16-ounce) low sodium tomatoes, drained and chopped
10 ounces frozen corn
1 ½ teaspoon chili powder
2 tablespoons fresh cilantro (optional)
Pour olive oil in a hot skillet. Add carrots, onions and garlic. Sauté until tender.
Add remaining ingredients and simmer for 30 minutes.
Nutrition information, per serving: calories: 167; fat: 3 grams; carbohydrates: 32 grams; protein: 6.5 grams; sodium: 248 milligrams; fiber: 6 grams.
This recipe is great served with whole wheat couscous or course ground cornmeal polenta. Add a grilled piece of fish to round out the meal.
Roasted Asparagus
4 servings
1 pound asparagus, trimmed and diagonally cut into thirds
1 6-ounce package sliced portabella mushrooms
1 red or yellow pepper, cut into ½-inch strips
1 tablespoon olive oil
1 ¼ teaspoons fresh rosemary, chopped
¾ teaspoon salt
1/8 teaspoon coarse ground black pepper
2 teaspoons balsamic vinegar
1 ½ teaspoon olive oil
1/3 cup Asiago cheese, shaved
Preheat oven to 425 degrees. Combine asparagus, mushrooms and peppers in a 10 x 15-inch baking pan. Add olive oil, rosemary, salt and pepper; toss until vegetables are coated. Roast in oven until vegetables are tender, stirring once (8 to 10 minutes). Add vinegar and oil; toss to coat. Transfer to heated serving dish and top with cheese.
Nutritional information, per serving: calories: 126; total fat: 8.3; saturated fat: 2.7 grams; sodium: 543 mg; protein: 6 grams; carbohydrates: 10 grams; fiber: 3.7 grams.
Rotini Parmesan
4 servings
9 ounces uncooked rotini pasta
¼ teaspoon salt
8 green onions, sliced
2 cloves garlic, finely chopped
2 teaspoons olive oil
¼ cup grated Parmesan cheese
1 tablespoon chopped fresh basil leaves
1/8 teaspoon freshly ground pepper
Heat two quarts of water and salt to boiling in a large kettle.
Add pasta and cook until tender. Drain.
Quickly sauté green onions and garlic in olive oil.
Pour pasta back in the kettle; add sautéed onions, garlic and the remaining ingredients.
Mix together and serve.
Nutritional information, per serving: calories: 243; total fat: 2.5 grams; saturated fat: 1 gram; sodium: 231 mg; carbohydrates: 45 grams; protein: 10 grams; fiber: 7 grams.
Dessert |
Fresh Apple Cake
24 servings
2 eggs or ½ cup egg substitute
1 ½ cups granulated sugar
½ cup applesauce
2 teaspoons vanilla extract
2 teaspoons apple pie spice
½ teaspoon salt
2 teaspoons baking soda
2 cups all-purpose flour
4 cups apples, peeled and diced
Heat oven to 325º F. Beat eggs, add sugar, applesauce, vanilla, apple pie spice, salt and baking soda. Slowly add flour. Fold in apples, and spread mixture in 9 x 13-inch pan. Bake one hour. Cake is best after being refrigerated one to two days before serving. Serve with ready-made, fat-free caramel syrup.
Nutritional information, per serving: calories (without caramel): 98; fat: 0.3 gram; saturated fat: trace; sodium: 118 milligrams; dietary fiber: 0.8 gram.
Mixed-berry Coffee Cake
8 servings
1/3 cup packaged brown sugar
½ cup buttermilk
2 tablespoons canola or soybean oil
1 teaspoon vanilla
1 egg
1 cup whole wheat flour
½ teaspoon baking soda
½ teaspoon ground cinnamon
1/8 teaspoon salt
1 cup mixed berries, such as blueberries, raspberries and blackberries
¼ cup low-fat granola, slightly crushed
Heat oven to 350º F. Spray round pan, 8 x 11 ½ inches or 9 x 11 ½ inches, with cooking spray. Mix brown sugar, buttermilk, oil, vanilla and egg in large bowl until smooth. Stir in flour, baking soda, cinnamon and salt just until moistened. Gently fold in half of the berries. Spoon into pan. Sprinkle with remaining berries and the granola.
Bake 28 minutes to 33 minutes, or until golden brown and top springs back when touched in center. Cool in pan on wire rack 10 minutes. Serve warm.
Nutritional information, per serving: calories: 150; fat: 5 grams; saturated fat: 1 gram; sodium: 150 milligrams; protein: 4 grams.
This recipe is from “Betty Crocker Healthy Heart Cookbook.”