Heart healthy recipe ideas
Heart healthy food doesn't have to be bad-tasting.
Eating healthy isn't always easy. Worse, it doesn't always excite the taste buds. Here are a few recipes that will not only keep your ticker running smoothly but also convince you that eating healthy need not be boring.
Beef Teriyaki Stir Fry
Eating red meat isn't always easy when trying to keep your heart healthy, but this is one recipe that will allow you the best of both worlds.
1 lb (500 grams) boneless beef sirloin cut into strips
1 ¼ cups (300 ml) ready to use beef broth
2 tbsp cornstarch
1 tbsp Soya sauce
1 tbsp packed brown sugar
¼ tsp garlic powder
3 cups (750 ml) fresh or frozen cut up vegetables
4 cups (1 L) brown rice (cooked)
- Heat a large skillet, lightly coated with vegetable oil cooking spray over medium-high heat. Cook beef for 10 minutes or until browned. Set aside.
- Stir in the mixture of broth, cornstarch, Soya sauce, brown sugar and garlic powder. Heat to a boil, stirring often. Return the beef to skillet. Reduce heat and simmer for five minutes. Stir in the vegetables.
- Simmer covered until beef and vegetables are cooked through (usually about five minutes). Serve over rice.
Chicken and Sweet Potato Pizza
1 large (22-inch) or 2 small (8-inch) pre-made whole-wheat pizza crusts
1 cup (250 ml) cooked and mashed sweet potato
1 ½ cups (375 ml) partly-skimmed mozzarella cheese
1 cup (250 ml) cooked chicken breast, diced
¼ cup (50 ml) diced red onion
1 cup (250 ml) red pepper, thinly sliced
- Preheat oven to 425-degrees Fahrenheit
- Spread mashed sweet potato thinly over the pizza crust. Top with cheese, onion, red pepper and chicken.
- Cook for 10 minutes until cheese begins to brown. Slice and serve with a tossed salad.
Yes, heart healthy recipe ideas include fettuccine alfredo!
1 cup evaporated skim milk
1 tsp low-salt/low-fat margarine
¼ cup reduced-fat cream cheese
8 ounces dried fettuccine
2/3 cup grated parmesan cheese
Black pepper (freshly ground is preferred)
- In a large saucepan, combine the milk and margarine. Cook it over medium heat until the mixture simmers, usually about seven minutes. Add the cream cheese and stir it with a wire whisk until the cream cheese melts and the mixture is smooth. Cover it and remove it from the heat.
- Cook fettuccine in a large pot until the desired tenderness is achieved. Do not add salt or oil. Drain the noodles thoroughly.
- Add the pasta to your saucepan with the milk and cheese mixture. Cook it over a low heat tossing fettuccine until the noodles are well-coated. Add parmesan cheese and season with pepper. Toss lightly to combine.
- Remove it from the heat, cover and let stand for two minutes to give the pasta time to soak up the liquid. Serve immediately.
Open-Face Vegetable Sandwiches
If you thought dining on heart healthy recipes meant saying goodbye to the Hoagie and submarine sandwich, think again. Here is a great healthy and delicious alternative.
2 to 4 tsp Dijon mustard
2 whole-grain English muffins; split and toasted
½ cup small broccoli florets
¼ cup yellow, red and green bell peppers
¼ cup shredded carrot
½ cup shredded low-fat Monterrey Jack cheese
- Preheat broiler
- Spread mustard over the cut side of each English muffin and arrange the broccoli, peppers and carrot over top. Sprinkle it with cheese.
- Place the English muffins halves on the unheated rack of the broiler pan. Broil about four inches away from the heat for two to three minutes or until the cheese melts. Yum!
Salmon Patties with Fresh Dill
1 6 ½ oz/184 gram tin of sockeye salmon
1 cup mashed potatoes or fresh whole-wheat breadcrumbs
2 egg whites
2 tbsp low-fat yogurt
1 tbsp Dijon mustard
1 tsp Worcestershire sauce
2 tbsp chopped green onion
2 tbsp chopped fresh dill or parsley
¼ tsp pepper
- Drain salmon and remove skin
- In a bowl, mash the salmon with the potatoes. Beat in egg whites, yogurt, mustard, Worcestershire, green onions, dill and pepper.
- Shape the mixture into small patties (you should make about eight), about ½ inch/ 1 cm thick
- Place the patties on a parchment paper-lined baking sheet and bake in a pre-heated oven at 375-degrees Fahrenheit for 15 to 20 minutes. Turn the patties once until they're brown and crispy. Serve with salad or brown rice and enjoy.