Go Red with Heart-Healthy Recipes
Cardiovascular disease is the leading cause of death in women in the U.S! This is more than the combined death rates from breast, ovarian, and cervical cancers. And since February is heart health month, there is no better time to start getting your ticker in top shape. We “heart” these heart-friendly recipes, courtesy of the American Heart Association, that you can whip up in your own home for you and your loved ones:
We heart chicken!
Grilled Chicken with Strawberry and Pineapple Salsa
Ingredients
Salsa:
2 slices fresh pineapple, each 1/2 inch thick, patted dry
1 cup whole strawberries (about 5 ounces), diced
1/4 cup finely chopped red onion
3 to 4 tablespoons chopped fresh mint leaves
1 to 2 teaspoons sugar
1/8 teaspoon crushed red pepper flakes
1 medium lemon
Salsa:
2 slices fresh pineapple, each 1/2 inch thick, patted dry
1 cup whole strawberries (about 5 ounces), diced
1/4 cup finely chopped red onion
3 to 4 tablespoons chopped fresh mint leaves
1 to 2 teaspoons sugar
1/8 teaspoon crushed red pepper flakes
1 medium lemon
Chicken:
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free steak seasoning blend
1/4 teaspoon salt
1 teaspoon canola or corn oil
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free steak seasoning blend
1/4 teaspoon salt
1 teaspoon canola or corn oil
Directions
1. Preheat the grill on medium high. Brush a grill pan or grill rack with the teaspoon of oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.
2. Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
3. Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.
1. Preheat the grill on medium high. Brush a grill pan or grill rack with the teaspoon of oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.
2. Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
3. Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.
Yield: Serves 4; 3 ounces chicken and 1/2 cup salsa per serving
Salmon with Cilantro Pesto
We heart seafood!
Ingredients
Pesto:
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
Pesto:
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
Salmon:
4 salmon filets, about 4 ounces each, rinsed and patted dry
1/4 cup sliced almonds
4 salmon filets, about 4 ounces each, rinsed and patted dry
1/4 cup sliced almonds
Directions
1. Preheat the oven to 400 F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
2. In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
3. Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup sliced almonds.
4. Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork
1. Preheat the oven to 400 F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
2. In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
3. Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup sliced almonds.
4. Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork
Yield: Serves 4; 3 ounces fish and 1 tablespoon pesto per serving
We heart dessert!
Devil’s Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce
Ingredients
Cupcakes:
1 18.25-ounce box devil’s food cake mix
1 2.5-ounce jar baby food pureed prunes
1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules
3 large egg whites
2 tablespoons canola or corn oil
Cupcakes:
1 18.25-ounce box devil’s food cake mix
1 2.5-ounce jar baby food pureed prunes
1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules
3 large egg whites
2 tablespoons canola or corn oil
Sauce:
2 12-ounce packages frozen unsweetened raspberries, thawed
1/2 cup sugar
1 1/2 tablespoons cornstarch
1 teaspoon vanilla extract
2 12-ounce packages frozen unsweetened raspberries, thawed
1/2 cup sugar
1 1/2 tablespoons cornstarch
1 teaspoon vanilla extract
Topping:
2 teaspoons instant coffee granules
2 teaspoons water
8 ounces frozen fat-free whipped topping, thawed in refrigerator
2/3 cup sliced almonds, dry-roasted
2 teaspoons instant coffee granules
2 teaspoons water
8 ounces frozen fat-free whipped topping, thawed in refrigerator
2/3 cup sliced almonds, dry-roasted
Directions
1. Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.
2. In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.
3. Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.
4. In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.
5. For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.
1. Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.
2. In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.
3. Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.
4. In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.
5. For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.
Yield: Serves 24; 1 cupcake, 1 tablespoon plus 2 teaspoons sauce, and 1 tablespoon plus 2 teaspoons topping per serving
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