FEBRUARY IS
HEART MONTH
A COLLECTION OF HEART HEALTHY RECIPES
Layered Yogurt & Fruit Cups
Makes 2 servings
1 container (6-ounce) sugar-free banana or vanilla yogurt 1 small banana, sliced 1 container (6-ounce) sugar-free lemon yogurt 1-1/2 cups frozen raspberries, slightly thawed Non-fat whipped topping 1. Spoon banana yogurt into two dessert cups, and top with sliced banana. 2. Add a layer of lemon yogurt into each cup, and top with raspberries. 3. Top with a dollop of whipped topping.
Nutrition Facts Per Serving: Calories 140, Protein 6 g, Carbohydrate 34 g, Dietary Fiber 4 g, Fat 0 g, Sodium 90 mg
Grape & Apple Waldorf Salad
Makes 8 servings
2 cups cubed unpeeled red apple 1 cup green grapes 1/2 cup chopped celery 2 tablespoons chopped pecans 2 tablespoons unsweetened apple juice 2 tablespoons plain nonfat yogurt 2 tablespoons reduced-calorie mayonnaise 1. Combine first 4 ingredients in a medium bowl; toss gently. 2. Combine apple juice, yogurt and mayonnaise in a bowl, stirring with a wire whisk until smooth. 3. Pour over apple mixture and toss well. Serve on lettuce-lined salad plates.
Nutrition Facts Per 1/2-cup Serving: Calories 60, Protein 8 g, Carbohydrate 10 g, Dietary Fiber 2 g, Fat 2.5 g, Saturated Fat trace
Spinach Mandarin Salad
Makes 10 to 12 servings
Salad: 1 bag (10-ounces) fresh baby spinach or beet greens 2 cups fresh sugarsnap or snow peas, julienned 1 small sweet onion, chopped 1 can (6-ounces) water chestnuts, drained and rinsed 1 cup mandarin oranges, packed in juice, drained 1/4 cup toasted almond slivers Dressing: 1/3 cup ketchup 1/3 cup rice vinegar 1/3 cup water 1/3 cup sesame oil 1/3 cup sucralose sugar substitute 1 tablespoon toasted sesame seeds, optional 1 teaspoon Flavor-All (see recipe in booklet) 1. Combine salad ingredients, except for almonds in a large salad bowl. Set aside. 2. Combine dressing ingredients in a dressing bottle or lidded jar. Shake well to combine. 3. Pour small amount of dressing (about 1/4 cup) over salad fixings and toss to combine. Top with almonds. (Reserve the extra dressing for another use.) 4. To make into an entrée salad, top with grilled sliced steak, chicken breast, shrimp or salmon.
Nutrition Facts Per Serving: Calories 80, Protein 2 g, Carbohydrate 10 g, Dietary Fiber 3 g, Fat 4 g, Saturated Fat trace, Sodium 75 mg
Baked Salmon with Curry
Makes 4 servings
1 pound salmon fillet, skinless 1 lemon, cut in half 1/2 teaspoon garlic powder 1/2 teaspoon curry powder 1/4 teaspoon ground black pepper 1. Pre-heat oven to 400 degrees F. 2. Cut salmon fillets into 4 ounce pieces and place in a baking dish coated with nonstick cooking spray. 3. Squeeze lemon juice over each salmon piece. Sprinkle with garlic powder, curry powder and black pepper. 4. Bake for 20 to 25 minutes if thawed, or 35 minutes if frozen. Salmon is done when it is a uniform color throughout and is no longer opaque.
Nutrition Facts Per 4-ounce Serving: Calories 134, Protein 23 g, Carbohydrate trace, Fat 4 g, Saturated Fat trace, Sodium 81 mg
Spicy Baked Tilapia
Makes 4 servings
1/4 cup all-purpose flour 2 tablespoons cornmeal 2 teaspoons Spicy Flavor-All (see recipe in booklet) Nonstick cooking spray 4 Tilapia fillets 4 teaspoons peanut or canola oil Nonstick cooking spray 1. In a pie pan or shallow dish, combine flour, cornmeal and Spicy Flavor-All. Coat fish with nonstick cooking spray (or dip in milk) and dredge fish in flour mixture. 2. Coat a large shallow baking pan with nonstick cooking spray. Add oil and place in a pre-heated 450 degree F oven to heat. Add prepared fish to hot pan. Lightly coat top of fish with nonstick cooking spray. Bake for 10 minutes or until fish easily flakes.
Nutrition Facts Per Serving: Calories 218, Protein 26 g, Carbohydrate 6 g, Dietary Fiber trace, Fat 6 g, Saturated Fat trace, Sodium 103 mg
Flavor-All Seasoning
Makes 1/2 cup seasoning mix
2 2 2 2
tablespoons salt tablespoons ground white pepper tablespoons onion powder tablespoons garlic powder
1. Combine all ingredients in a jar or spice container, and shake to combine. 2. Use 1 teaspoon Flavor-All in place of 1 teaspoon salt in cooking or at the table. Flavor-All has 75% less sodium than regular salt. One teaspoon Flavor-All contains 533 mg sodium compared to 2,132 mg sodium in one teaspoon salt.
Spicy Flavor-All Seasoning
Makes about 2/3 cup seasoning mix
2 2 2 2 2 1
tablespoons salt tablespoons ground white pepper tablespoons onion powder tablespoons garlic powder tablespoons Hungarian paprika tablespoon ground cayenne pepper
1. Combine all ingredients in a jar or spice container, and shake to combine. 2. Use Spicy Flavor-All in place of salt to add a ‘kick’ to recipes. Spicy Flavor-All has about 80% less sodium
than regular salt. One teaspoon Spicy Flavor-All contains 388 mg sodium compared to 2,132 mg sodium in one teaspoon salt.
The Best Bean Chili
Makes 8 servings
1 tablespoon canola or olive oil 1 large onion, diced 3 cloves garlic, crushed 1 red bell pepper, diced 1 can (4-ounces) diced green chilies 1 can (15-ounces) black beans, drained and rinsed 1 can (15-ounces) cannellini beans, drained and rinsed 1 can (28-ounces) crushed tomatoes 1 can (6-ounces tomato puree 1/2 cup water 1/2 cup uncooked lentils 1/2 cup frozen white shoepeg corn, optional 2 teaspoons cumin, to taste 2 tablespoons molasses 2 tablespoons cocoa powder 1 teaspoon Flavor-All or Spicy Flavor-All (see recipes in booklet) 1. In a large pot or deep skillet, sauté onion, garlic and bell pepper in oil over medium heat.
2. Add remaining ingredients, stirring to combine. Reduce heat, cover and simmer for 30 minutes.
Nutrition Facts Per 2 Cups: Calories 365, Protein 16 g, Carbohydrate 48 g, Fat 3 g, Saturated Fat trace, Sodium 244 mg, Fiber 15 g
Beans & Rice with Sun-Dried Tomatoes
Makes 8 serving
1 tablespoon olive oil 2 cloves garlic, crushed 1 medium onion, finely chopped 1 can (4-ounces) diced green chilies 1/4 cup prepared salsa 1 can (15-ounces) black beans, drained and rinsed 1 can (15-ounces) pinto beans, drained and rinsed 6 to 8 sun-dried tomatoes, snipped into small strips 1 cup cooked brown rice 2 teaspoons cumin 2 tablespoons fresh chopped cilantro [or 1 tablespoon dried] 1/4 teaspoon ground black pepper 1. In a large skillet coated with nonstick cooking spray, add oil and heat over medium-high heat. Add garlic and onion and sauté until golden. 2. Add chilies, salsa, beans and sun-dried tomatoes. Continue to cook for about 1 to 2 minutes. 3. Add remaining ingredients, stirring to combine thoroughly. Heat through and serve.
Nutrition Facts Per Serving: Calories 130, Protein 6 g, Carbohydrate 22 g, Dietary Fiber 7 g, Fat 2.5 g, Saturated Fat 0.4 g, Sodium 263 mg
Chocolate Meringue Kisses
Makes 48 cookies
3 egg whites 1/4 teaspoon vinegar 1/8 teaspoon salt 3/4 cup granulated sugar 1/2 teaspoon pure vanilla extract 1 tablespoon unsweetened cocoa powder 48 dark chocolate kisses, unwrapped 1. Pre-heat oven to 300 degrees F. 2. In a small bowl, beat egg whites, vinegar and salt until foamy. 3. Gradually add sugar and vanilla, beating until stiff peaks form. Beat in cocoa powder. 4. Spoon batter into 1-inch mounds on parchment-lined baking sheets. Bake for 15 minutes or until meringues are partially set. 5. Remove from oven, and place 1 chocolate kiss in the center of each meringue, pressing down. 6. Bake for an additional 5 to 10 minutes or until dry and edges are lightly browned. Remove from oven; cool completely.
Nutrition Facts Per Cookie: Calories 40, Protein 1 g, Carbohydrate 6 g, Fat 2 g, Saturated Fat 1 g, Sodium 13 mg
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