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Heart healthy recipes

Avocado salsa


Ingredients

16 6-inch corn tortillas, each cut into 6 wedges
1/8 tsp salt and 1/8 tsp salt and 1/4 tsp salt, divided use
1/2 15.5-oz. can no-salt-added black beans, rinsed, drained
1 medium cucumber, peeled, seeded, finely chopped
1 small green bell pepper, finely chopped
1 medium rib of celery, finely chopped
2-3 Tbs snipped, fresh cilantro
2 Tbs fresh lime juice
1/8 tsp crushed red pepper flakes
2 medium avocados, diced

Instructions

1. Preheat the oven to 350°F.
2. On a large baking sheet, arrange half the tortilla wedges in a single layer.
3. Bake for 10 minutes, or until lightly golden.
4. Sprinkle with 1/8 teaspoon salt.
5. Transfer to a serving bowl.
6. Repeat with the remaining tortilla wedges and the remaining 1/8 teaspoon salt.
7. Meanwhile, in a medium serving bowl, stir together the beans, cucumber, bell pepper, celery, cilantro, lime juice, the final 1/4 teaspoon salt and red pepper flakes.
8. Using a rubber scraper, gently fold in the avocados.
9. Serve with the tortilla wedges.

Nutrition facts
Serving size: 1/4 c salsa and 6 chips
Amount per serving:

  • Calories 108
  • Total Fat 4.5g
  • Saturated Fat 0.5g
  • Trans Fat 0.0 g
  • Polyunsaturated Fat 1.0g
  • Monounsaturated Fat 2.5g
  • Cholesterol 0mg
  • Sodium 88mg
  • Carbohydrates 16g
  • Fiber 4g
  • Sugars 1g
  • Protein 3g


Cauliflower Mash


Number of servings: 4

Ingredients

1 medium head of cauliflower, cut into florets (about 6-7 cups)
3 Tbs Parmesan cheese
¼ cup fat-free sour cream
½ tsp minced garlic
Pepper to taste

Instructions

1. Cut the cauliflower into small florets. In a large pot filled with about 2 inches of water, cook cauliflower for 15 minutes or until very tender. Drain well. In a blender, food processor, or with an immersion blender, puree the cauliflower with the sour cream, Parmesan cheese, and garlic until creamy. Don’t overmix! Add pepper as needed.

Nutrition facts
Serving size: (170g)
Servings per container: 4

Amount per serving:

  • Calories 70
  • Calories from Fat 15
  • Total Fat 1.5g
  • Saturated Fat 1g
  • Trans Fat 0g
  • Cholesterol 5mg
  • Sodium 115mg
  • Total Carbohydrate 11g
  • Dietary Fiber 4g
  • Sugars 5g
  • Protein 5g


Chicken, Avocado and Black Bean Salad


Number of servings: 2

Ingredients

½ Tbs fresh lime juice
1 c 50% less salt black beans
2 Tbs red bell pepper, chopped
½ tsp minced garlic
¼ tsp crushed red chili pepper flakes
¼ tsp ground black pepper
3 oz grilled chicken breast strips, cubed
½ c fresh avocado, cubed
6 cherry tomatoes
¾ tsp fresh cilantro

Instructions

1. Place lime juice in a large bowl and gradually whisk in olive oil. Stir in the beans, bell pepper, garlic, pepper flakes and pepper. Add chicken strips, avocado, cherry tomatoes and top with cilantro. Mix well.
Serve with fruit.

Nutrition facts
Serving size: 1 cup (264g)
Servings per container: 2

Amount per serving:

  • Calories 230
  • Calories from Fat 100
  • Total Fat 11g
  • Saturated Fat 1.5g
  • Trans Fat 0g
  • Cholesterol 20mg
  • Sodium 440mg
  • Total Carbohydrate 22g
  • Dietary Fiber 9g
  • Sugars 3g
  • Protein 15g


Frittata


Number of servings:  8

Ingredients

1 c Egg substitute
1 Omega-3 egg
2 Tbs Fat free half and half
1/4 tsp Ground black pepper
2 tsp Extra virgin olive oil
1 Tbs Trans fat free margarine
12 oz Asparagus, cut into 1” pieces
2 Roma tomatoes
2 oz Fontina cheese

Instructions

1. Preheat broiler.
2. Whisk together the eggs, half and half and pepper in a medium bowl.
3. Slice and seed the tomatoes.
4. Heat oil and margarine in a 9-1/2-inch diameter nonstick ovenproof skillet over medium heat. Add the asparagus and sauté until crisp-tender, about 2 minutes.
5. Raise the heat to medium-high, add the tomatoes and sauté 2 minutes longer.
6. Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set.
7. Sprinkle the cheese over the mixture and reduce heat to medium-low, cooking until the frittata is almost set but the top is still runny, about 2 minutes.
8. Place the skillet under the broiler and broil until the top is set and golden brown, about 5 minutes.
9. Remove from broiler and let stand for 2 minutes. Slice and serve either hot or at room temperature.

Nutrition facts
Serving size: 2-inch wedge (115g)
Servings per container: 8

Amount per serving:

  • Calories 90
  • Calories from Fat 50
  • Total Fat 5g
  • Saturated Fat 2g
  • Trans Fat 0g
  • Cholesterol 50mg
  • Sodium 125mg
  • Total Carbohydrate 3g
  • Dietary Fiber 1g
  • Sugars 2g
  • Protein 7g


Picante Chicken


Ingredients

Cooking spray
4 chicken breast halves, (about 4 ounces each), all visible fat discarded
1/4 to 1/2 tsp ground cumin
2 tsp olive oil
1/4 c mild picante sauce, lowest sodium available
1 c uncooked, instant brown rice
1/4 tsp ground turmeric, optional
1/4 tsp salt
2 Tbs fat-free or light sour cream
2 Tbs snipped, fresh cilantro

Instructions

1. Preheat the oven to 350°F.
2. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
3. Put the chicken in the baking dish.
4. Sprinkle with the cumin, drizzle with the oil and spoon the picante sauce on top.
5. Using the back of a spoon, spread the sauce evenly over the chicken.
6. Bake for 25 minutes, or until the chicken is no longer pink in the center.
7. Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric.
8. Stir in the salt.
9. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all.
10. Top the chicken with the sour cream and cilantro.

Nutrition facts
Serving size: 3 oz. chicken, 1/2 c rice and 1 Tbs sauce
Amount per serving:

  • Calories 245
  • Total Fat 4.5g
  • Saturated Fat 0.5g
  • Polyunsaturated Fat 1 g
  • Monounsaturated Fat 2.5g
  • Cholesterol 67mg
  • Sodium 296mg
  • Carbohydrates 20g
  • Fiber 1g
  • Sugars 1g
  • Protein 29g

Source: American Heart Association



Orange Nut Whole Wheat Cake


Number of servings: 9

Ingredients

1 1/4 c All purpose flour
1 c Whole wheat flour
1/2 c Splenda® brown sugar blend
1 tsp Baking soda
1/2 tsp Salt substitute
1 c Orange juice
1/2 c Canola oil
1 tsp Orange peel, grated
1 Omega-3 egg
1/2 c Walnuts, chopped

Instructions

1. Preheat oven to 350°.
2. Grease and flour 8 or 9-inch square pan.
3. In a large bowl, combine all ingredients except walnuts; beat for 2 minutes at medium speed.
4. Stir in walnuts.
5. Pour batter into prepared pan. Bake for 40-50 minutes or until toothpick inserted in center comes out clean.

Nutrition facts
Serving size: 2-inch square (94g)
Servings per container: 9

Amount per serving:

  • Calories 330
  • Calories from Fat 160
  • Total Fat 18g
  • Saturated Fat 1.5g
  • Trans Fat 0g
  • Cholesterol 20mg
  • Sodium 140mg
  • Total Carbohydrate 26g
  • Dietary Fiber 2g
  • Sugars 14g
  • Protein 5g