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Heart-Healthy Recipes
(tested in the kitchen of talk show host Debbie Chavez)
Green Bean Salad
1 lb fresh green beans, cut in 1" pieces
8 roma tomatoes, diced
1/4 c olive oil
1/3 c red wine vinegar
2 T fresh basil, minced
1/2 t garlic powder
1/4 t salt
1/4 t ground pepper
Place uncooked beans and tomatoes in large bowl. In small bowl, whisk together the remaining ingredients. Pour dressing over veggies and toss to coat. Simple!
8 servings - each 103 calories, 1g sat fat, 10 g carbs, 3 g fib, 2 g prot
Makeover Salisbury Steaks
1 c chopped onion
15 Saltine crackers, crushed
1/4 c egg substitute
1/2 t pepper
1 lb lean ground turkey
cooking spray
1 c fresh sliced mushrooms
1 envelope dry onion-mushroom soup mix
2 T flour
2 c water
In large bowl, mix together first 5 ingredients. Shape into 6 patties and cook in large skillet coated with spray. Cook about 5 minutes on each side. Remove from pan and keep warm. Add mushrooms to pan and saute for 5 minutes. Meanwhile, in small bowl, whisk together the soup mix, flour and water. Stir into skillet and bring to a boil, stirring often. Serve the mushroom gravy on top of the salisbury steaks.
6 servings - each 195 calories, 2.2 g sat fat, 10 g car, 0.4 g fib, 21 g pro
Tator Tot Casserole
3 skinless chicken breast halves, cubed
1 T olive oil
1 t garlic powder
1 t ground thyme
1/2 t ground pepper
1/2 t salt
16 oz package frozen mixed veggies, thawed
1 c french-fried onions (in the can)
2 cans reduced fat cream of chicken soup
1/2 c fat-free milk
32 oz package tator tots, thawed
In large skillet, cook chicken in oil for about 6-8 minutes, stirring often and sprinkling with spices. Drain off any excess juices. In large 13 x 9 baking dish coated with spray, layer the meat, onions, and veggies. In small bowl, whisk together the soups and milk. Pour over veggies. Top with tator tops. Bake uncovered at 350 degrees for 1 hour.
8 servings - each 338 calories, 4 g sat fat, 39 g carb, 4 g fib, 16 g prot
Chicken Corn Wraps
2 skinless chicken breast halves, cubed
5 green onions, chopped
1 T olive oil
1 t ground cumin
1 t chili powder
1 c frozen corn, thawed
1 small can sliced black olives, drained
1.5 c salsa
4 flour tortillas (8 inches)
4 oz shredded reduced fat cheddar cheese
In large skillet, saute chicken and onions in oil for about 6-8 minutes. Drain off excess liquid. Sprinkle with seasonings. Stir in corn, olives and salsa. Spoon mixture onto warmed tortillas and sprinkle evenly with cheese. Fold bottom up and then fold sides over.
4 wraps - each 358 calories, 3 g sat fat, 40 g car, 4 g fib, 27 g protein
Oatmeal Raisin Bars
1/3 c unsweetened applesauce
2/3 c granulated sugar
1/2 c canola oil
1 T pure maple syrup
2 c oats
1 t baking soda
1 t cinnamon
1/2 t salt
1 c unbleached flour
1 c raisins (unpacked)
In large bowl, mix well the first 4 ingredients. Mix in the oats, soda, cinnamon and salt. Stir in flour and then fold in raisins. Spread in 123 x 9 baking pan coated with spray. Bake at 350 degrees for 20 minutes.
20 bars - each 150 calories, 0.6 g sat fat, 28 g carb, 2 g fib, 2 g protein
Potato Tomato Salad
5 medium red potatoes, cubed
1 pint grape tomatoes
1/2 c sliced black olives
1/4 c chopped green onions
2 T fresh basil, finely chopped
1/2 t salt
1/2 t fresh ground pepper
1/3 c red wine vinegar
1/4 c olive oil
Boil potatoes until just tender. Drain and cool. Put in large bowl and gently stir in next 6 ingredients. Drizzle with vinegar and oil and mix gently.
5 servings - each 287 calories and 1.7 g sat fat
Seasoned Potato Wedges
5 medium baking potatoes, cut in wedges
3 T olive oil
1/4 c dry bread crumbs
1 t paprika
1 t salt
1/4 t fresh ground pepper
1/4 t dried oregano
1/4 dried thyme
1/4 t ground cumin
In large bowl, stir potatoes with oil. In separate small bowl, stir together the bread crumbs and all the spices. Sprinkle the crumb mixture over the potatoes and mix gently. Place the potatoes in a single layer on large baking pan coated with non-stick spray. Bake for 40 minutes at 425 degrees, turning once.
6 servings - each 198 calories and 1 g saturated fat
Pepper-Stuffed Pork Chops
1 red pepper, chopped
1/2 c onion, chopped
3 cloves garlic, minced
1 T olive oil, divided
1 c cubed whole wheat bread
1 can (4 oz) chopped green chilies
1/2 c frozen corn, thawed
1/2 c shredded mozzarella cheese
4 thick-cut pork chops
1/4 t salt
1/2 t fresh ground pepper
In large skillet, saute red pepper, onion, and garlic in 2 t oil. Add bread, chilies and corn and cook another 3 minutes. Put in bowl, stir in cheese, and keep warm. Cut a slot in each pork chop. Fill with pepper stuffing. Use toothpicks to close. Sprinkle chops with salt and pepper. Put remaining oil (1 t) into skillet and cook chops over medium heat for about 7 minutes on each side. Reduce heat, cover ,and cook for another 8 minutes.
4 chops - each 310 calories and 5 g sat fat
Chicken Stir Fry
1 c uncooked brown rice
4 t olive oil, divided
2 skinless chicken breast halves, diced
1 t montreal chicken seasoning
1 crown broccoli, chopped
1 large carrot, thinly sliced
2 c sliced fresh mushrooms
1/4 c honey
1/3 c apple cider vinegar
2 T soy sauce
1 T cornstarch
1/4 t salt
1/4 t pepper
Start cooking brown rice according to directions, omitting any butter. Meanwhile, cook diced chicken in 2 t olive oil in large frying pan, stirring to cook evenly. Sprinkle with seasoning while cooking. Remove from heat and keep warm. Add 2 t olive oil to pan and saute broccoli, carrots and mushrooms for another 5 -7 minutes. In small bowl, whisk together all other ingredients. Stir into frying pan and heat for another minute or until thickened. Serve chicken mixture over rice.
4 servings - each 327 calories, 0.5 g sat fat, 59 g carb, 5 g fib, 20 g prot
Dill Potato Salad
8 medium potatoes
1 c chopped celery
6 green onions, chopped
3 medium dill pickles, diced
1 c low-fat mayo
1/4 c dill pickle juice
2 T prepared mustard
1/2 t salt
1/2 t fresh ground pepper
Peel potatoes, and then boil until just tender. Drain and cool. Put potatoes in large bowl, adding celery, onions, and pickles. In small bowl, whisk together mayo, pickle juice, mustard, salt and pepper. Pour over potatoes and stir gently. Cover and chill for 2 hours.
8 servings - each 265 calories and 1.6 g sat fat
Steak and Rice Salad
1 T olive oil
3 garlic cloves, minced
1 c water
1 c minute rice
1/2 c chopped sun-dried tomatoes
1 1/2 c chopped grilled flank steak
2 oz shredded mozzarella cheese
1/2 c roasted red bell peppers, chopped
3 T fresh basil, chopped
2 T red wine vinegar
1/4 t salt
1/2 t fresh ground pepper
Grill flank steak and red pepper. Then chop into bite-size pieces. Meanwhile, combine olive oil and garlic in skillet and cook 2 minutes. Remove from heat. In saucepan, bring water to boil and then add rice and tomatoes. Reduce heat, cover and let cook for 5 minutes. Fluff rice and place in large bowl. Add grilled steak, mozzarella, roasted peppers, and basil. Toss. Combine garlic mixture, vinegar, salt and pepper in small bowl and whisk together. Drizzle over mix in bowl. Toss gently, cover, and chill for 1 hour.
4 servings- each 294 calories and 4.6 g sat fat
Veggie Fried Rice
2 T olive oil, divided
5 large eggs, beaten
1/2 c chopped onion
4 cloves garlic, minced
1 medium yellow squash, diced
1 red bell pepper, diced
1 zucchini, diced
1 c diced lean ham
4 c pre-cooked long grain brown rice
3 T soy sauce
Cook rice ahead of time (with just water, no butter). In large skillet or wok, heat 1 T oil over high heat and add eggs, stirring until done. Remove eggs and keep warm. Add rest of oil to pan and then add onion. Saute for 3 minutes. Add garlic and cook 2 more minutes, stirring constantly. Add vegetables and ham and cook for 5 minutes, stirring constantly. Add rice and cook for 5 more minutes, stirring often. Now add eggs and soy sauce and heat through for about 2 minutes.
6 large servings - each 295 calories and 2.5 g sat fat
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