Heart Healthy Recipes

  • Miso Glazed Salmon

    1 cup sweet white miso
    3 Tablespoons brown sugar
    ¼ cup sake
    ¼ cup mirin or medium dry sherry
    4 salmon filets

    Mix first four ingredients in saucepan. Simmer on low for 2 minutes. Stir occasionally. Cool completely.

    Spread 1/3 miso in bottom of glass baking dish. Add salmon skin side down. Spread remaining marinade on top of salmon.

    Cover with plastic wrap and refrigerate for at least 12 hours or up to 24 hours. Scrape marinade from fish and pat dry with paper towels.

    Grill salmon until done.


  • Oven Fried Chicken Thighs with Buttermilk Mustard Sauce

    2 servings
    ¼ cup low fat buttermilk
    4 teaspoon Dijon mustard
    1 tablespoon honey
    ¼ teaspoon salt
    ¼ teaspoon pepper
    1/8 teaspoon dried rosemary
    ¼ cup dried breadcrumbs
    1½ tablespoon grated parmesan cheese
    4 chicken thighs-skinned

    Combine first 6 ingredients. Spoon 3 tablespoons of mixture in a shallow bowl. Reserve remaining.

    Combine bread crumbs and cheese. Dip chicken in buttermilk mixture, then dredge in crumbs. Chill 15 minutes.

    Lightly coat baking sheet with cooking spray. Preheat oven to 425 degrees for 5 minutes. Place chicken on baking sheet. Bake for 27 minutes or until internal temperature reaches 180 degrees.

    Turn chicken after 12 minutes.

    Warm reserved sauce. Spoon over chicken.


  • Sweet Potato Wedges

    Preheat oven to 400 degrees.

    3 sweet potatoes peeled and cut in half crosswise and then into wedges 1 inch wide.

    Crush one clove garlic in its skin

    On rimmed baking sheet toss the sweet potatoes with garlic and 1½ tablespoons olive oil, ¼ teaspoon dried thyme, 1/8 teaspoon crushed red pepper and ¼ teaspoon salt. 

    Roast until soft about 30 minutes.


  • Grilled Salmon Fillets with Balsamic Glaze

    ½ cup balsamic vinegar 
    ½ cup white wine
    2 tablespoons fresh lemon juice
    2 tablespoons brown sugar
    6 salmon fillets

    Combine marinade ingredients in medium saucepan. Boil until reduced to 1/3 cup. Season to taste with salt and pepper.

    Grill salmon 6-10minutes or till salmon flakes.

    Pour glaze over salmon.


  • Bourbon Glazed Salmon

    1 cup brown sugar
    6 tablespoons bourbon
    ¼ cup soy sauce
    2 tablespoon lime juice
    2 teaspoons grated ginger
    ½ teaspoon salt 
    2 cloves garlic crushed
    8-6oz salmon filets

    Combine above ingredients. Marinate salmon covered for 30 minutes. Turning once.Remove from marinade - grill salmon filets 6-10 minutes or till salmon flakes.


  • Green Bean, Corn and Tomato Salad

    1½ pound green beans
    3 garlic cloves crushed
    4 tablespoons olive oil
    3 tablespoons red wine vinegar
    ½ small red onion-thinly sliced
    1 medium yellow tomato
    2 cups mixed small tomatoes
    3 ears corn

    Boil corn until tender for 5 minutes. Remove corn and cool. Remove corn silk from cooking water. Add green beans to water cook 8 minutes.

    Cut corn kernels off cob. Drain beans. Put beans and corn into bowl. Add garlic and 3 tablespoons oil. Toss and let sit for 30 minutes. Remove garlic and add remaining 1 tablespoon oil, vinegar, onions and tomatoes. Serve at room temperature.


  • Grilled salmon with Greens and Mushrooms

    2-salmon fillets
    1 clove garlic
    2 tablespoons olive oil
    ½ cup shitake mushrooms stemmed and sliced
    1¾ cup bok choy-chopped-separate leaves from stems
    3 tablespoons low sodium soy sauce
    1 teaspoon sesame oil

    Grill salmon.

    Sauté garlic until oil is warm. Remove garlic. Add mushrooms and bok choy stems. Stir. Cook covered for 5 minutes. Add bok choy leaves, soy sauce and sesame oil. Cook another 2-3 minutes.


  • Easy Skillet Chicken

    4 tbsp fat-free chicken broth
    1 cup coarsely chopped onion
    ½ green pepper, cubed
    ½ red pepper, cubed
    ½ cup chopped celery
    4 skinless, boned chicken breast filets
    1 zucchini, cut in 1/2 inch think rounds
    2 carrots, cut in 1/4 inch rounds
    1 cup sliced mushrooms
    1 tsp Italian seasoning blend
    1 tsp paprika
    dash white pepper

    Place 2 tbsp chicken broth and onion in large skillet and cook over medium heat about 5 minutes or until onion softens; add peppers and celery and cook additional 5 minutes.

    Add chicken and remaining vegetables and broth. Sprinkle with 1/2 teaspoon each Italian seasoning and paprika. Cool slowly over low heat without covering for 30 mins.

    Turn chicken. Add remaining Italian seasoning, paprika and pepper. Continue to cook for 20 minutes or until chicken and vegetables are tender


  • Oven-roasted Potatoes with Fresh Herbs

    2 pounds small red potatoes
    2 tbsp vegetable stock
    1 tsp chopped fresh rosemary or ¼ tsp dried
    2 tsp chopped fresh parley or 1 tsp dried
    1/8 tsp dried sage leaves
    2 tsp ground black pepper

    Vegetable oil spray

    Preheat oven 375 degrees

    Clean and quarter potatoes. Toss with remaining ingredients. Lightly spray baking pan with vegetable oil. Place potatoes in a single layer on the pan and bake for 30 minutes, until potatoes are soft and brown.


  • Heart Healthy Taco

    1 Brick Firm Tofu
    ½ large yam or 1 small yam - peeled & grated
    1 onion chopped
    ½ a bunch of cilantro - clean & diced
    4-Tablespoons (can use more) red chili powder
    1 Dash of cinnamon
    1 tablespoon of tamari
    1- 2 tablespoon Olive Oil

    Heat olive oil medium high.

    Drain tofu and crumble into olive oil.

    Cover and lightly brown on one side.

    Remove cover - turn tofu - add onion, add grated yam cover and turn heat to medium low.

    Wait 2 minutes and turn again - add chili powder, cinnamon, tamari and cilantro and cover - lower heat again - turn twice more in the next 2 minutes and then turn heat off (Do not over cook!).

    Place ingredients into heated corn tortilla with grated white cheddar (if desired) and add red pepper sauce to taste.

    (Optional) Add chopped green onion and diced jalapeños.
    Serve with black beans or fat free refried beans and brown rice.


  • Mediterranean Vegetables with Walnuts and Olive Vinaigrette

    4 cups fresh seasonal vegetables
    ½ cup walnut pieces, lightly toasted for 10 mins 375 degree oven
    ¼ cup extra virgin olive oil
    ¼ cup white wine or white grape juice
    1 tablespoon white wine vinegar
    ½ cup chopped green olives

    Fresh green pepper to taste.

    Put vegetables and walnuts in large bowl.

    In separate bowl, pour olive oil, wine, vinegar, and olives together. Pour dressing over vegetable. Add pepper to taste. Toss. Serve immediately.


  • Chicken, Penne and Asparagus Salad

    Prep time is 15 min
    Cook time is 25 min
    Serves 4
    ½ pound of skinless boneless chicken breasts
    cut in to ½ inch wide strips
    2 tsp old bay seasoning
    ¼ pound penne
    1 pound asparagus, trimmed and cut diagonally into 1/3's
    2 medium tomatoes chopped
    1 cup chopped fresh basil
    1 cup grated Romano cheese
    2 garlic cloves minced
    1 tbsp extra virgin olive oil
    ¼ tsp salt

    Sprinkle the chicken with old bay seasoning. Spray a large non-stick skillet with non stick spray. Set over med high heat. Add chicken and cook turning occasionally until browned on the outside and cooked through, about 8 min.

    Meanwhile, cook the pasta according to package directions, omitting the salt if desired. With a slotted spoon, transfer the pasta to a colander, leaving the boiling water in the pot. Rinse the pasta under cold running water; drain and immediately transfer to a large bowl.

    Add the asparagus to the boiling water and cook until crisp-tender, about 3 min. Rinse under cold running water to stop the cooking; drain and add to the pasta. Add chicken, tomatoes, basil, cheese, garlic, oil and salt. Toss well to coat. Serve at once.

    Per servings(1 1/2 cups) is 273 cal,8gm fat,2gm sat fat, 0gm trans fat, 39mg chol, 411mg sod, 29gm carbs,3gm fiber, 21gm protein, 136mg calcium


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