Oven-baked fries: soak potato strips in ice water, toss with garlic and onion powder, white pepper, allspice and hot pepper flakes, brush with a tablespoon of oil, then bake at 475 degrees. Five one-cup servings, each 238 calories and 4 grams of fat.
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Heart Healthy Recipes
Recipes for heart health.
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Heart Healthy Recipes
Pasta: Sweet and Sour seashells
A cold pasta salad: shell macaroni tossed with a blended dressing of sugar, cider and wine vinegars, mustard and pimento, plus cucumber and onion, marinated 24 hours and drained before serving to keep fat and sodium low. Makes 18 half-cup servings at 149 calories each.
Heart Healthy Recipes
Green Vegetables: Vegetable Stew
Potatoes, carrots, summer squash, corn, onion, garlic, scallion, hot pepper and tomatoes simmer in low-sodium vegetable broth, with some of the squash pureed to thicken the pot. Makes 8 servings of 1 1/4 cups at 119 calories each.
Heart Healthy Recipes
Green Vegetables: Smothered Greens
A recipe that simmers mustard, turnip, collard or kale greens in a stock built on a quarter pound of skinless smoked turkey breast instead of fatback. Five one-cup servings at 80 calories and 2 g fat each.
Heart Healthy Recipes
Green Vegetables: Italian Vegetable Bake
A baked dish of canned tomatoes, onion, green beans, okra, green pepper, zucchini and eggplant seasoned with lemon juice, basil and oregano and finished with Parmesan, made with no added fat. Yields 18 half-cup servings at 36 calories and 86 mg sodium each.
Heart Healthy Recipes
Green Vegetables: Green Beans Saute
An NHLBI side dish of green beans and thinly sliced yellow onion sauteed in one tablespoon of oil and tossed with parsley. Four three-quarter-cup servings run 64 calories and 282 mg sodium each.
Heart Healthy Recipes
Green Vegetables: Fresh Cabbage and Tomato Salad
A raw salad of thinly sliced cabbage, cubed tomatoes and sliced radishes, dressed with olive oil, rice vinegar or lemon juice, black and red pepper and fresh cilantro. Eight one-cup servings at 41 calories each, from the NHLBI.
Heart Healthy Recipes
Vegetarian: Summer Vegetable Spaghetti
Onions, tomatoes, squash, green beans and tomato paste simmer into a sauce for spaghetti with no added fat or oil, good hot or cold. Nine servings run 279 calories, 3 g fat and 173 mg sodium each.
Heart Healthy Recipes
Fish: Baked Trout Ole
An NHLBI recipe that bakes trout fillets under lime juice, chopped tomato, onion and cilantro with a half teaspoon of olive oil for 15 to 20 minutes. Six servings at 230 calories and 162 mg sodium each.
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