Heart Healthy Recipes

Below is a sampling of the delicious, heart healthy recipes found in "Seasons of the Heart," Presbyterian's newest cookbook and heart healthy living guide.

Bistro Chicken

2 tsp Canola oil
3 c Mushrooms, sliced
1/2 c White onion, chopped
1 15 oz can No salt added diced tomatoes
1/4 c Fat-free Italian salad dressing
3 Tbs No salt added tomato paste
1 lb Boneless skinless chicken breasts
1/3 c Reduced fat mozzarella cheese, shredded
2 Tbs Turkey bacon, cooked, crumbled

Heat oil in a large nonstick skillet on medium-high heat. Add mushrooms and onions; cook 5 minutes, stirring occasionally. Stir in tomatoes with their liquid, the dressing and tomato paste. Add chicken; cover. Reduce heat to medium-low. Simmer 12 minutes or until chicken is cooked through. Sprinkle with cheese and bacon; simmer, uncovered, 5 minutes or until cheese is melted. Serve over brown rice, if desired.

Nutritional analysis per serving: Calories 240; Fat 6g; Protein 33g; Carbohydrates 12g; Dietary Fiber 2g; Cholesterol 75mg; Sodium 470mg.

Tomato Basil Salad

4 Tomatoes, 1/2" thick slices
1 Red onion, thinly sliced
1/2 c Fresh basil, chopped
1/2 c Light mozzarella cheese, shredded
1/3 c Balsamic vinegar salad dressing 

Arrange tomatoes, onion and basil on serving platter; sprinkle with cheese. Drizzle with dressing. Serve immediately.

Nutritional analysis per serving: Calories 70; Fat 2g; Protein 4g; Carbohydrates 7g; Dietary Fiber 1g; Cholesterol 10mg; Sodium 410mg.

Brown Rice with Lemon and Shallots

1 Tbs Extra virgin olive oil
1/2 c Shallots, chopped
2 tsp Minced garlic
1 Tbs Lemon juice
1 Tbs Fresh parsley, chopped
1/2 tsp Sugar
1/2 tsp Ground black pepper
1-1/2 c Fat-free reduced sodium chicken broth
3/4 c Brown rice, cooked

Warm oil in a medium size saucepan over medium heat. Add the shallots and garlic. Sauté for 3 minutes. Add the lemon juice, parsley, sugar and pepper. Stir in the broth and bring to a boil. Add the rice and reduce heat to medium-low. Cover and simmer for 35-40 minutes or until the broth is absorbed. Remove rice from heat. Fluff lightly with a fork and keep covered until serving time.

Nutritional analysis per serving: Calories 60; Fat 1.5g; Protein 1g; Carbohydrates 11g; Dietary Fiber 1g; Cholesterol 0mg; Sodium 60mg.

Creamy Potato Salad

2 lb Red potatoes, with skin
1-1/2 c Celery, diced
1/2 c Red onion, chopped
4 Tbs Pickle relish  
1/2 c Light mayonnaise
1/2 c Fat-free mayonnaise
1 c Fat-free sour cream
4 tsp Mustard 
1/2 tsp Salt substitute
1 tsp Celery seeds
2 Omega-3 eggs, hardboiled, chopped
In a large covered saucepan, cook the potatoes in boiling water for 20-25 minutes or until just tender. Drain well and cool slightly. Peel and cube the potatoes. Transfer to a large bowl. Add celery, onion and pickle relish. In a small bowl, mix together the mayonnaise, sour cream, milk, mustard, salt substitute and celery seed. Pour over potatoes. Toss lightly to coat potatoes and add egg. Cover and refrigerate for at least 4 or up to 24 hours before serving.

Nutritional analysis per serving: Calories 100; Fat 3.5g; Protein 3g; Carbohydrates 15g; Dietary Fiber 1g; Cholesterol 25mg; Sodium 180mg.

Pineapple Angel Lush

2 Small boxes of sugar free vanilla pudding
20 oz Canned crushed pineapple in light syrup
1 c Fat free whipped topping
1 Sugar free angel food cake
10 Medium strawberries, sliced

Mix dry pudding mix and pineapple with juice in medium bowl. Gently stir in whipped topping. Cut cake horizontally into 3 layers. Place bottom cake layer, cut side up, on serving plate. Spread 1-1/3 cups of the pudding mixture onto cake layer; cover with middle cake layer. Spread 1 cup of the pudding mixture onto middle cake layer; top with remaining cake layer. Spread with remaining pudding mixture. Refrigerate at least 1 hour or until ready to serve. Garnish with sliced strawberries. Store in refrigerator.

Nutritional analysis per serving: Calories 130; Fat 0g; Protein 2g; Carbohydrates 29g; Dietary Fiber 1g; Cholesterol 0mg; Sodium 310mg.