Heart Healthy Recipes

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Current Recipe:

November - Chili

Past Recipes

2009

October - Black Bean Burritos September - Sweet and Sour Vegetables July - PaleFace Chips June - Chickpea Crunchies May - Shrimpsational Simple Bangkok Pasta (courtesy of Trader Joe's) April - Old Fashioned Banana Bread

November 2009

Chili

½ cup chopped onion
1 clove garlic, minced
½ cup dry vermouth or white wine
1 Tbsp. chili powder
1 tsp. Basil
½ tsp. Oregano
¼ tsp. Cumin
1 cup finely chopped zucchini
1 cup finely chopped carrots
1 28 oz. can tomatoes, drained and chopped
1 cup cooked kidney beans
1 cup water

In large pot, sauté onion and garlic in wine until soft. Mix in spices. Stir in zucchini and carrots until well blended. Cook for about one minute over low heat, stirring occasionally. Stir in tomatoes and beans. Bring to a boil then reduce heat and simmer for 35 to 45 minutes, adding water for desired consistency. This recipe can be prepared ahead and warmed in a crock pot.

Nutrition analysis per serving (4):

Calories: 216
Carbohydrates: 40.4 g
Cholesterol: 0 mg
Protein: 12 g
Fat: 1.1 g

October 2009

Black Bean Burritos

10 8-in. whole wheat or white flour tortillas
2 16oz. cans black beans or pinto beans
1 4 oz. can chopped mild green chilies
1 ½ to 2 cups grated Cheddar cheese, or more to taste (fat free)
Approximately 1 cup bottled, chunky salsa

Heat tortilla on both sides

Using a mixer, food processor or a handheld potato masher, mash beans, green chiles, salt and pepper together to desired consistency

Preheat the oven to 350 degrees. Spread ½ cup salsa in the bottom of a 9-by-13 inch baking dish. Spread about 2 tablespoons bean mixture across 1 tortilla in a long stripe. Sprinkle with a little grated cheese and season with about 1 teaspoon salsa. Roll up tortilla to enclose filling (leaving ends open) and place in the baking dish, seam side down. Repeat with remaining tortillas.

Sprinkle with remaining cheese and bake for 20 minutes, or until tortillas are heated through.

Serves 4 to 5.

September 2009

Sweet and Sour Vegetables

This quick-fix meal uses a ready-made cooking sauce to prepare a balanced, meatless meal. Best served over a bed of brown rice, you can chop the vegetables while waiting for the water to boil.

24-oz jar sweet and sour cooking sauce
1 sweet red or green pepper coarsely chopped
1 cup broccoli, chopped
1 lb. firm tofu, cut in cubes
1 cup shredded cabbage or packaged cole slaw mix
1 8-oz can pineapple chunks in juice

Heat sweet-and-sour sauce in large saucepan with chopped pepper and broccoli; simmer about 5 minutes. Add tofu cubes, cabbage and pineapple with its juice. Heat through an additional 3 - 5 minutes. Serve over brown rice.

(Serves 4, with 330 calories and 7 gram fat per serving)

Prep time: 5 minutes Cooking time: about 10 minutes

July 2009

PaleFace Chips

Four 9- or 10-inch four tortillas

Preheat the oven to 350 F. Cut each tortilla into 12 wedges. Arrange the wedges on baking sheets until just beginning to brown, about 8 minutes. The chips will crisp as they cool.
Makes 48 chips.

June 2009

Chickpea Crunchies

Chickpea crunchies are a great, nutritious snack. The spicing is limited only by your imagination. Cajun crunchies could be made, for example, by using cajun spices; Southwestern crunchies by using chili powder and cumin. The crunchies taste best served the same day. Note: If you use canned chickpeas, reduce or omit salt.

2 cups cooked chickpeas, drained well and blotted dry
1 tablespoon extra-virgin olive oil
½ teaspoon of each of the following seasonings: salt, freshly ground black pepper, ground cumin, and ground coriander
¼ teaspoon cayenne pepper

1. Preheat the oven to 400 F
2. Toss the chickpeas with the oil and salt, black pepper, cumin, coriander, and cayenne pepper. Spread them on a nonstick baking sheet and bake for 30 to 40 minutes, or until chickpeas are golden brown and crisp.

Makes about 1 ¼ cups (serves 4)

109 calories per serving; 4 g protein; 4 g fat; 13 g Carbohydrate; 242 Mg Sodium; 0 mg cholesterol

May 2009

Shrimpsational Simple Bangkok Pasta (courtesy of Trader Joe's)

1 pkg Prig Khing Beans
1 pkg Frozen Shrimp, defrosted
½ pkg Whole Wheat Pasta

Prepare the pasta. While cooking the pasta, prepare beans according to package directions. Drain pasta when done. Add shrimp to beans when they are done cooking, just to warm a bit. Add beans and shrimp to pasta and enjoy!

Serves: 4
Time: 10 minutes to less

April 2009

Old Fashioned Banana Bread

1/3 cup canola oil
1 cup sugar
3 egg whites
1 tsp vanilla
1 tsp baking soda
1 ½ cup flour
3 very ripe bananas
½ cup walnuts (optional)

Mix ingredients together and bake at 350 degrees for one hour and ten minutes. Then enjoy!