Heart Healthy Dinners

Chicken Fajita Bowl

A one dish meal that is served over rice.
3 cups cooked brown rice (see below)
1 tsp vegetable oil
½ onion, cut in strips
1 cup sliced green pepper strips
1 clove garlic, minced
8 ounces boneless skinless chicken breast, cut in strips
1 cup cooked or canned kidney beans, drained
½ tsp chile powder
½ tsp ground cumin
½ tsp dried oregano leaves

garnishes:
1 cup nonfat sour cream
2 Tbsp fresh chopped cilantro or culantro

Cook brown rice according to package directions, omit salt. For 3 cups of cooked rice you need 1 cup of rice and 2 cups of water.

Preheat oven to 350 degrees. Place vegetable oil in bottom of a large non-stick skillet and heat over medium-high heat. Add onion, green pepper and garlic and saute until golden, about 2 minutes. Add the chicken strips, beans and seasonings; lower the heat to medium and cook until the chicken is done, about 8 minutes. Stir occasionally. Serve the fajita mixture over brown rice. Garnish with nonfat sour cream and chopped cilantro.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
410 calories
5 g fat
1 g saturated fat
48 mg cholesterol
101 mg sodium
60 g carbohydrate
6.5 g fiber
7 g sugars
29 g pro­tein.

Chocolate Angel Food Cake with Raspberries

Ingredients:
16-ounce package angel food cake mix
1/3 cup unsweetened cocoa powder
½ teaspoon ground cinnamon
1 cup frozen fat-free or light whipped topping, thawed (optional)
4 cups fresh raspberries (optional)

Directions
In a large mixing bowl, stir together the cake mix, cocoa powder, and cinnamon. Prepare the cake using the package directions. To serve, top each slice of cake with a dollop of whipped topping and raspberries.

Dietary Information (per serving)
(Without whipped topping and raspberries)
Nutrient Analysis
Serves 16; 1 slice per serving
Calories: 108
Protein: 3 g
Carbohydrates: 24 g
Total fat: 0 g
Cholesterol: 0 mg
Fiber: 1 g
Sodium: 169 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Association.

Dijon Pork with Potatoes and Carrots

Ingredients:
8 medium red potatoes (about 2 ounces each), cut into 1/2-inch wedges
4 medium carrots, quartered lengthwise, then cut into 2-inch-long pieces
2 small onions, cut into eighths
1 medium green bell pepper, cut into thin strips
1 medium red bell pepper, cut into thin strips
2 medium garlic cloves, minced
1 tablespoon olive oil (extra virgin preferred)
1 pound pork tenderloin, all visible fat discarded
1 1/2 tablespoons Dijon mustard
1/2 teaspoon cracked black pepper
2 teaspoons olive oil (extra virgin preferred)
1/2 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil.Put the potatoes, carrots, onions, bell peppers, and garlic on the baking sheet. Toss with 1 tablespoon oil. Arrange in a single layer, leaving enough room in the center for the pork.Spoon the mustard over the pork; spread evenly over the top and sides. Sprinkle with the pepper. Place the pork on the baking sheet. Tuck the thin end of the pork under for even cooking.Bake for 10 minutes. Stir the vegetables. Bake for 25 minutes, or until the pork is no longer pink in the center. Turn off the oven. Transfer the pork to a cutting board. Let stand for 3 minutes for easier slicing.

Meanwhile, drizzle the remaining 2 teaspoons oil over the vegetables. Stir gently to coat. Sprinkle with the salt. Stir gently. Leave the vegetables in the oven to keep warm while you slice the pork.

Dietary Information (per serving)
Serves 4; 3 ounces pork plus 1 1/2 cups vegetables per serving
Nutrient Analysis:
Calories: 341
Protein: 29 g
Carbohydrates: 37 g
Total fat: 10.0 g
Saturated: 2.0 g
Polyunsaturated: 1.0 g
Monounsaturated: 6.0 g
Cholesterol: 74 mg
Fiber: 7 g
Sodium: 511 mg

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association.

Gingered Stir Fry

Stir fry dishes are a great way to get more vegetables in your diet. You can use up the fresh vegetables in your refrigerator or buy one of the many fresh or frozen stir fry combinations in your grocery store.

3 cups cooked brown rice
1 tsp vegetable oil
1 Tbsp minced garlic
1 Tbsp minced fresh ginger root
½ cup sliced green onion
1 pound (about 4 cups) fresh or frozen stir fry vegetable mix (celery, carrots, broccoli, snow peas, mushrooms, bean sprouts)

Sauce:
½ cup orange juice
2 Tbsp light soy sauce
1 Tbsp sesame oil
2 tsp corn starch
pinch cayenne pepper or red pepper flakes

Heat a large non-stick skillet over medium-high heat. Add the vegetable oil. Saute the garlic, ginger and green onion until golden brown, about 1-2 minutes. Add the rest of the vegetables and saute until crisp tender, about 5 minutes.

Meanwhile, combine the ingredients for the sauce in a small mixing bowl and mix well. Pour the sauce over the vegetables and cook until the mixture thickens slightly, bubbles and turns clear. Serve this stir fry dish over cooked brown rice or pasta.

Serves 4.
Each serving:
Nutrient Analysis:
261 calories
6 g fat
1 g satu­rated fat
0 mg cholesterol
286 mg sodium
46 g car­bohydrate
3.5 g fiber
7 g sugars
6 g protein

Lasagna Roll-Ups

A speedy way to make lasagna; it looks very elegant when served.

8 lasagna noodles
3 cups fat free ricotta cheese
2 Tbsp grated parmesan cheese
½ tsp garlic powder
½ tsp dried oregano
2 cup no salt added tomato sauce
1 cup no salt added tomatoes
2 tsp Italian seasoning
1 tsp garlic powder
2 Tbsp shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook lasagna noodles according to package directions, omit salt. Drain in colander and rinse with cold water.

Filling: Combine ricotta, parmesan 1/2 tsp garlic powder and 1/2 tsp oregano in mediul11-sizedl11ixing bowl.

Sauce: Combine tomato sauce, tomatoes, 2 tsp Italian seasoning and 1 tsp garlic powder in sauce pan. Bring to a boil, stir well and remove from heat. Spoon half the sauce into a bake-proof casserole dish.

Assembly: Lay noodles vertically on a clean counter or cutting board. Spread ricotta filling on each noo­dle, dividing the mixture evenly among all six noo­dles. Roll the noodles up and place seam side down in the casserole dish. Place the other half of pasta sauce over the top of all the noodles. DO NOT TOP WITH CHEESE YET. Cover the dish and bake for 30 minutes. Top with low-fat cheese and serve hot.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
361 calories
3 g fat
1 g saturated fat
19 mg cholesterol
477 mg sodium
47 g carbohydrate
3 g fiber
17 g sugars
35 g pro­tein.

Lemon-Blueberry Muffins From Cooking Light

We have all heard by now that fruits and vegetables are part of a healthy diet. Every day researchers are finding out that specific Fruits and vegetables have special health benefits.

Blueberries have recently been described to be important to help fight against obesity and Heart Disease. They contain a substance that helps break down fat and cholesterol. Sprinkle some on your salad, hot or cold cereal or eat rig ht out of hand. They taste great!

Enjoy the flavor of blueberries in the following recipe:

2 cups all-purpose flour
1/2 cup sugar
1 teaspoon baking powder 1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground nutmeg 1/4 cup butter
1 1/4 cups low-fat buttermilk 1 large egg
1 tablespoon grated lemon rind 1 cup blueberries
Cooking spray
1 tablespoon fresh lemon juice 1/2 cup powdered sugar

Preheat oven to 4000.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 4000 for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.

Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins.

Paella Casserole

This Spanish-style casserole is delicious and color­ful with chicken, shrimp, peppers and spices.

2 Tbsp olive oil
½ onion, chopped
1 tsp minced garlic
½ green pepper, chopped
½ pound diced skinless chicken
½ pound shrimp, peeled and deveined
1 can diced tomatoes with juice
2 cups brown rice
1 cup frozen peas
3½ cups chicken broth, low-fat,low-sodium
1 tsp paprika
pinch cayenne pepper, black pepper to taste

Preheat oven to 375 degrees. Place 3-1/2 quart Dutch Oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot on dinner plate.

Yield: 8 servings.
Each serving:
Nutrient Analysis:
19 calories,
4 g fat,
> 1 g saturated fat,
78 mg cholesterol,
206 mg sodium,
45 g carbohydrate,
3 g fiber,
4.5 g sugars, 22 g protein.

Tex-Mex Beef Stew

Ingredients:
1 pound top sirloin steak, all visible fat removed, cut into 1-inch pieces
12 ounces red potatoes, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
2 medium onions, quartered
1/3 cup water
1 1/2 tablespoons steak sauce
2 teaspoons very low sodium beef bouillon granules
2 teaspoons chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground cumin
2 tablespoons low-sodium ketchup

Directions
In a slow cooker, combine the steak, potatoes, bell peppers, onions, water, steak sauce, bouillon granules, chili powder, sugar, 1/4 teaspoon cumin, and salt. Cook on high for 4 hours or on low for 8 hours. Just before serving, stir in the remaining cumin and ketchup.

Dietary Information (per serving)
Serves 4; 1 1/4 cups per serving
Nutrient Analysis:
Calories: 270
Protein: 28 g
Carbohydrates: 30 g
Total fat: 5.5 g
Saturated: 2.0 g
Polyunsaturated: 0.5 g
Monounsaturated: 2.0 g
Cholesterol: 69 mg
Fiber: 5 g
Sodium: 411 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Associatio