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Heart-Healthy Recipes
(tested in the kitchen of talk show host Debbie Chavez)
Lemon Dill Salmon
4 salmon filets (4 oz each)
1/3 c reduced fat mayonnaise
2 T lemon juice
1 T minced fresh dill
1/2 t garlic salt
1/2 t ground pepper
Place salmon on foil. In small bowl, mix remaining ingredients. Spoon sauce on top of each filet and fold foil around salmon, closing it securely at the top. Grill over high heat for about 8-10 minutes (until fish flakes easily with a fork).
4 servings - each 268 calories, 4.5 g sat fat, 2 g carbs, 23 g protein
Lemon Roasted Potatoes
2 lbs red potatoes, quartered
2 large lemons (reserve one for later)
1 T olive oil
1 T fresh thyme or rosemary, minced
1/2 t salt
1/2 t fresh ground pepper
In large bowl, combine all ingredients, including one of the lemons that should be sliced and mixed into the potatoes. Toss the mixture well before placing in a large 13 x 9 pan coated with cooking spray. Bake at 425 degrees for 45 minutes. After removing from oven, squeeze remaining lemon on top and serve.
6 servings - each 130 calories and trace sat fat!
Fancy Macaroni Salad
1 1/2 c uncooked macaroni
4 large tomatoes
1/2 c shredded reduced fat cheddar cheese
1/2 c diced deli ham
1/2 c chopped broccoli
1/4 c chopped celery
1/3 c reduced fat mayo
1/3 c reduced fat sour cream
1 T prepared mustard
1/2 t ground pepper
1/2 t salt
Cook macaroni in boiling water. Meanwhile, cut top off each tomato and scoop out pulp. Pat inside dry with paper towel. Drain macaroni and rinse in cold water. In large bowl, combine macaroni with remaining ingredients. Scoop macaroni into tomato shells.
4 servings - each 263 calories, 3.6 g sat fat, 27 g carb, 12 g prot, 3 g fib
German Lettuce (tangy!)
1 head of green leaf lettuce, torn
2 strips of bacon
1 T bacon grease
1 T olive oil
2 - 4 T lemon juice (depending on how tangy you want it!)
1/4 t salt
1/4 ground pepper
Cook bacon and drain on paper towel. Leave just 1 T grease in pan and add olive oil, lemon juice, salt and pepper. Stir over low heat for 30 seconds. Place torn lettuce in large bowl and crumble bacon over the top. Drizzle hot dressing over the top and mix.
4 servings - each 93 calories, 2.3 g sat fat, 3 g carb, 2 g prot, 1 g fiber
Veggie Ranch Salad
3 c chopped broccoli
3 c chopped cauliflower
2 c grape tomatoes, halved
4 c fresh spinach, roughly chopped
1 c fresh sliced mushrooms
1/2 c chopped red pepper
1/2 c chopped green pepper
3 bacon strips, fried, drained, crumbled
1 c reduced fat sour cream
2 T fat free milk
1 pkg ranch salad dressing mix
In very large salad bowl, stir together first 8 ingredients. In separate small bowl, mix final 3 ingredients for dressing. Stir dressing into salad and refrigerate until serving.
10 servings - each 75 calories, 2.3 g sat fat, 7 g car, 4 g prot, 2.4 g fib
Makeover Blackberry Pie
1.5 c unbleached flour
1/4 t salt
6 T canola oil
3 T fat-free milk
3/4 c granulated sugar
1/3 c cornstarch
1 T lemon juice
8 c fresh blackberries
In medium bowl, combine the flour and salt and then stir in oil and milk. Form into dough ball with your hands and then wrap in cellophane and place in fridge for 30 minutes. Meanwhile, in large saucepan, combine remaining ingredients. Bring to boil, stirring gently. Remove from burner and let cool a bit. Take dough ball and place between two layers of wax paper and roll into 12" circle. Peel off top wax paper, flip over, and press into pie dish. Gently peel off other wax paper layer. Puncture dough. Cover with foil and bake at 425 degrees for 6 minutes. Remove foil and bake another 6 minutes. Remove from oven and pour berry mixture into shell. Let cool for one hour and then place in fridge for at least 2 hours.
8 slices - each 343 cal, 0.8 g sat fat, 60 g carbs, 8 g fiber, 4 g protein
Chicken Parmesan
16 oz spiral pasta
4 skinless, boneless chicken breast halves
1/2 c egg beaters
2/3 c seasoned bread crumbs
1 can (15 oz) tomato sauce
1 can (6 oz) tomato paste
1 T dried basil
1 T dried oregano
4 cloves garlic, minced
¼ t red pepper flakes
1/2 c shredded mozzarella cheese
1/4 c grated parmesan cheese
Cook pasta in boiling water. Next place tomato sauce and paste and spices in saucepan and simmer for 20 minutes. Meanwhile, cut chicken breasts in half (to make 8 pieces) and flatten each to 1/4" thickness. Dip each breast in egg beaters and then dip in bread crumbs before placing on large cookie sheet thoroughly coated with spray. Bake at 425 degrees for 8- 10 minutes. Place pasta on individual plates, top with chicken and then drizzle with tomato sauce. Sprinkle a bit of mozzarella and parmesan on top of each and serve.
8 servings - each 394 calories, 2.2 g sat fat, 55 g carb, 29 g prot, 4 g fib
Berry-Peach Coffeecake
3 T butter
3 T ground flaxseed
3/4 c granulated sugar
2 eggs
1 t vanilla
1 T baking powder
1/2 t salt
2 1/4 c unbleached flour
1/2 c fat-free milk
1 (16) oz package frozen peaches, thawed
1 c fresh blueberries
1 c fresh raspberries
Topping:
1/3 c unbleached flour
1/3 c brown sugar
1 t ground cinnamon
3 T butter
In large mixing bowl, beat the butter, flaxseed and sugar. Beat in the eggs, vanilla, baking powder and salt. Mix in the flour and milk. Set aside 3/4 c of batter and fold the blueberries into the remaining batter. Spread the batter containing blueberrries on bottom of 13x9 baking dish coated with spray. Pat the peaches dry with a paper towel and lay them on top of the batter. Drop reserved batter on top by spoonfuls. Sprinkle with raspberries. Mix topping ingredients in small bowl, cutting in the cold butter until mixture is crumbly. Sprinkle topping over batter. Bake at 350 degrees for 40-45 minutes.
18 servings - each 178 calories, 2.6 g sat fat, 30 g carb, 3 g prot, 2 g fib
Crispy Potato Balls
3 large potatoes
3 oz reduced fat cream cheese
3 T grated parmesan cheese
1-2 T fat free milk
1 T onion soup mix
1/2 t salt
1/2 t ground pepper
1/3 c egg beaters
3 c crushed corn flakes
Peel potatoes and cut in large chunks. Boil potatoes until tender. Drain well. In mixing bowl, beat potatoes along with next 6 ingredients. Potatoes should be fairly stiff. Put egg beaters in shallow bowl and crushed cornflakes in another large, shallow bowl. Form mashed potatoes into small balls (about 1 1/2" diameter) and dip in egg beaters. Then roll in cornflake mixture and place on large baking sheet coated with spray. Bake at 400 degrees for 15 minutes.
24 balls - each 73 calories, 0.5 g sat fat, 14 g carb, 2.4 g prot, 1 g fib
Black Bean Enchiladas
1 T olive oil
1 c chopped onion
1 c chopped green pepper
1 can diced green chilies, drained
1 can of diced tomatoes (14 oz)
1 can black beans, drained (15 oz)
1/4 c salsa
1/4 c chopped fresh cilantro
1 T ground cumin
1 T chili powder
3 c cooked brown rice
8 flour tortillas (8 inch)
1 c salsa
4 oz shredded reduced fat cheddar cheese
In large skillet, saute onion and green pepper in olive oil for 5-7 minutes. Add next 7 ingredients and simmer for about 8 minutes uncovered. Add cooked rice and heat through. Warm tortillas a bit in microwave, and then spoon black bean mixture evenly over the 8 tortillas. Roll up and place in 13x9 baking dish coated with spray. Spoon salsa over tortillas, cover, and bake at 350 degrees for 25 minutes. Uncover and sprinkle with cheese. Bake another 5 minutes.
8 servings - each 331 cal, 2 g sat fat, 55 g carb, 13 g prot, 6.5 g fib
Buttermilk Biscuits
2 c unbleached flour
1 T baking powder
1/2 t salt
3 T cold butter
1 c lowfat buttermilk
Mix dry ingredients in medium bowl. Cut in cold butter and mix until crumbly with a pastry cutter. Stir in buttermilk and turn dough onto lightly floured surface. Knead for a few moments and then press into flat 1/2" thick circle. Using biscuit cutter, cut out 12 bisuits and place on ungreased cookie sheet. Bake at 450 degrees for 10 minutes.
10 biscuits - each 131 calories, 2.4 g sat fat, 20 g carb, 3 g prot, 1 g fib
Chocolate Chip Brownies
3 squares of semisweet chocolate, chopped
1 c brown sugar, packed
3 T unsweetened applesauce
1 egg
1 egg white
2 T canola oil
1.5 T light corn syrup
2 t vanilla extract
1/4 c baking cocoa
3/4 t baking soda
1/4 t salt
1 c unbleached flour
1/2 c mini chocolate chips (semi-sweet)
In microwave, melt chocolate on low setting and stir until smooth. Let cool a few minutes and then stir in next 10 ingredients, mixing well. Stir in flour. Pour into a 13 x 9 baking pan coated with spray. Sprinkle with mini chocolate chips. Bake at 350 degrees for 18 minutes.
18 brownies - each 155 cal, 2.1 g sat fat, 26 g carb, 2 g prot, 1 g fib
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