2
Heart Healthy Recipes

Tabouli Salad with Lemon Vinaigrette
Serves 8 (about ¾ cup each)

1¼ cups uncooked bulgur
1¼ cups boiling water
1 cup diced cucumber
1 cup diced tomato
1 cup chopped fresh flat-leaf parsley
½ cup diced zucchini
¼ cup chopped green onions

Dressing:
½ tsp. grated lemon rind
¼ cup fresh lemon juice
1½ Tbsp. olive oil
½ tsp. freshly ground black pepper
½ tsp. salt

Bring water to a boil in a medium pot. Pour bulgur into the boiling water; take off of heat, stir and cover. Let stand for 30 minutes or until bulgur is tender.

In a large mixing bowl combine the vegetables — cucumber, tomato, parsley, zucchini and green onions. Drain any remaining water from the bulgur and add to the vegetables. Stir.

Combine the dressing ingredients in a small bowl and stir. Drizzle over the bulgur mixture; toss well. Cover and chill at least 1 hour. Can be served cold or at room temperature.

Nutrition Information Per Serving:
107 Calories, 3 g Fat, 0.4 g Saturated Fat, 3 g Protein, 19 g Carbohydrate; 152 mg Sodium, 4.6 g Fiber.

 

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Breakfast Sandwich
Serves 1

Cooking spray
1/4 cup egg substitute
1 thin slice very lean honey ham
1 whole wheat English muffin OR 2 slices whole wheat bread, toasted
2 Tbsp. grated low-fat cheese
1-2 tsp. pesto or salsa (optional)

Spray a 1-cup, microwave-safe cup with cooking spray. Pour the egg substitute in the cup; put a thin slice of honey ham on top. Cook in the microwave on high for one minute, or until cooked through.

While the egg is cooking, toast the English muffin or bread. When the egg is done, sprinkle with cheese and allow the cheese to melt. Slide the egg on the bread and you are ready to go!

Variations: Add the salsa for a Southwestern flair, or a dab of pesto for a touch of Italy.

 

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Strawberry Salad with Poppy Seed Dressing
Serves 4

1 (10-oz.) bag torn romaine lettuce
1 cup sliced strawberries
2 Tbsp. slivered almonds, toasted

Dressing:
3 Tbsp. sugar
3 Tbsp. light mayonnaise
2 Tbsp. fat-free milk
1 Tbsp. poppy seeds
1 Tbsp. white wine vinegar

Combine the sugar, light mayonnaise, milk, poppy seeds, and vinegar in a small bowl; whisk together. Set aside.

Slice the strawberries and toss with one tablespoon of the poppy seed dressing. Place lettuce in a large bowl and toss with the remaining dressing. Divide lettuce among four plates, top with strawberries and sprinkle with almonds.

Nutrition Information Per Serving:
125 Calories; 5 g Fat; 0.6 g Saturated Fat; 3 g Protein; 17 g Carbohydrates; 3 g Fiber; 67 mg Sodium.

 

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Asian Chicken Wraps
Serves 6

Cooking spray
12 oz. package of broccoli slaw
1/3 cup chopped green onions
2 cup shredded cooked chicken breast (about 10 oz.)
6 – 10” wraps or tortillas
Cilantro, as desired

Sauce:
2/3 cup light coconut milk
1 Tbsp. low-sodium soy sauce
1 Tbsp. rice vinegar
3 Tbsp. natural peanut butter
1 to 2 tsp. curry powder, as desired
1/8 tsp. ground red pepper

Mix together the sauce in a small bowl; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add broccoli slaw and green onions; sauté until wilted. Stir in coconut milk sauce; cook 30 seconds, stirring constantly. Add chicken, and cook 1 minute, stirring to coat. Remove from heat.

Warm the wraps or tortillas according to package directions. Spoon about 1 cup of the chicken mixture down center of each tortilla; top with cilantro and roll up. Eat warm or cover and chill to eat later.

Nutrition Information Per Wrap:
215 Calories; 6.7 g Fat; 2.2 g Saturated Fat; 16 g Protein; 1 g Carbohydrate; 2.8 g Fiber; 562 mg Sodium.

 

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Psychedelic Salad
Serves 8-10 

1/2 cup skinless red lentils, rinsed 
1 cup water 
1/2 cup sugar 
1/2 cup wine vinegar 
1/2 cup olive oil 
1 tsp. salt 
1/2 tsp. celery salt 
1 15-oz. can chickpeas, drained and rinsed 
1 15-oz. can French-style green beans, drained and rinsed 
1 15-oz. can dark kidney beans, drained and rinsed 
1/2 cup celery, chopped 
1 each small sweet red and green bell peppers, diced 
1/4 cup onion, chopped 

Cook lentils in water for five minutes. Drain. Mix sugar, vinegar, oil, salt and celery salt together. Add all ingredients to the vinegar-oil mixture. Let stand for two hours in the refrigerator to blend flavors. This salad will keep for several weeks. 

1996 National Lentil Festival Cook-off Winner; Lorraine Jones, Colfax, WA 
The Pea and Lentil Cookbook, from Everyday to Gourmet. USA Dry Pea and Lentil Council, 2000. 

Nutrition Information Per Serving: 
268 calories; 8 g protein; 35 g carbohydrate; 7 g fiber; 12 g fat (2 g saturated, 8 g monounsaturated, 2 g polyunsaturated); 0 mg cholesterol; 668 mg sodium; 3 mg iron; 94 mcg folate; 57 mg calcium.

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Bar-B-Q Lentils
Serves 6-8 

2-1/2 cups dry lentils, rinsed 
5 cups water
1/2 cup molasses 
2 Tbsp. brown sugar 
1 Tbsp. vinegar 
1/2 cup tomato catsup 
1 tsp. dry mustard 
1 tsp. Worcestershire sauce 
1 15-ounce can tomato sauce 
2 Tbsp. minced onion 
1/4 tsp. liquid smoke (optional) 

Preheat oven to 350°. Combine lentils and water in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, for 30 minutes or until lentils are tender but still whole. Add remaining ingredients to cooked, undrained lentils. Turn mixture into a casserole dish and bake for 45 minutes. 

The Pea and Lentil Cookbook, from Everyday to Gourmet. USA Dry Pea and Lentil Council, 2000.

Nutrition Information Per Serving: 
285 calories; 15 g protein; 58 g carbohydrate; 13 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 529 mg sodium; 7 mg iron; 291 mcg folate; 93 mg calcium.

 

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Black Bean Hummus 
Makes 1-1/2 cups 

2 cups cooked or canned black turtle or regular black beans 
2 Tbsp. liquid reserved from cooking beans or can 
2 Tbsp. lemon juice 
1 Tbsp. light soy sauce or tamari 
1 clove garlic, chopped 
1/2 teaspoon ground cumin 
pinch cayenne pepper 
2 Tbsp. chopped fresh parsley 

Recipe by Vesanto Melina, MS, D, co-author of "The New Becoming Vegetarian." The Book Publishing Co. 2003. 

Nutrition Information Per Serving: 
(1/4 cup) 82 calories; 5 g protein; 15 g carbohydrate; 5 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 240 mg sodium; 1.5 mg iron; 89 mcg folate; 23 mg calcium. 


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Sloppy Joes 
Serves 4 

1 cup textured soy protein (TSP, also called TVP) 
1 cup boiling water 
16 oz. can sloppy joe sauce 
4 whole-wheat hamburger rolls 

To rehydrate the TVP, place it in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls. 

Nutrition Information Per Serving: 
243 calories; 14 g protein; 39 g carbohydrate; 8 g fiber; 5 g fat (1 g saturated, 1 g monounsaturated, 2 g polyunsaturated); 2 mg cholesterol; 1101 mg sodium; 4 mg iron; 79 mcg folate; 109 mg calcium. 

©1997 Indiana Soybean Board 

 

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Spinach Dip 
Serves 16 (4 cups) 

1 10-oz. package frozen chopped spinach 
1 1.4-oz. package dry vegetable soup mix 
1 12-oz. package firm silken tofu 
1 8-oz. can water chestnuts, chopped coarsely 
2/3 cup green onions, chopped 
1 cup reduced-fat or light sour cream 
1/2 cup low-fat mayonnaise 

Thaw the package of spinach and squeeze dry. Stir all ingredients together in a large bowl until blended. Cover; chill two hours. Stir before serving. 

Nutrition Information Per Serving (1/4 cup):
75 calories; 3 g protein; 6 g carbohydrate; 1 g fiber; 5 g fat (0 g saturated, 0 g monounsaturated, 1.5 g polyunsaturated); 10 mg cholesterol; 271 mg sodium; 1 mg iron; 26 mcg folate; 60 mg calcium. 

©2000 Indiana Soybean Board

 

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Zucchini Soup with Roasted Red Pepper 
Yield 2 quarts, or 8 1-cup servings 

1 cup sliced onions (about one medium) 
6 cups sliced zucchini (about five medium) 
1 roasted red pepper, diced 
6 cups vegetable stock 
1/2 cup rolled oats 
1/8 tsp. salt 
black pepper to taste 
canola oil cooking spray 

Spray a large soup pot once with cooking spray. Place over low flame. Add onion and cook until browned, about three minutes, stirring frequently. Add zucchini and 1/4 of the diced red pepper. Cover and cook until vegetables are tender, about 15 minutes. Add vegetable stock. Stir in oats and 1/2 of the diced pepper. Bring to a boil, lower to a simmer and cook until oats are creamy, about 25 minutes, stirring occasionally. After soup cools slightly, puree in a blender or food processor, then return to pot. Reheat gently. Add salt and black pepper to taste. Garnish with reserved diced pepper. 

Nutrition Information Per Serving (1 cup):
101 calories; 5 g protein; 19 g carbohydrate; 5 g fiber; 2 g fat (0 g saturated, 1 g monounsaturated, 1 g polyunsaturated); 0 mg cholesterol; 100 mg sodium; 1.5 mg iron; 59 mcg folate; 51 calcium. 

The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998. 

 

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Crispy Brown Rice Cookies 
15 servings (30 cookies) 

2 egg whites 
1/2 cup natural cane sugar 
3 Tbsp. maple syrup or honey 
2 tsp. vanilla extract 
3 cups crispy brown rice cereal 
1/3 cup all-purpose flour 
1 tsp. cinnamon 

Preheat oven to 350°. Place egg whites in the bowl of an electric mixer and beat on high speed until frothy. Turn down to low speed. Slowly Recipes 37 add sugar, while beating on low. Then increase to high speed for two more minutes. Add maple syrup and beat on high speed for six more minutes. At this point the mixture should be the consistency of meringue. Add vanilla and beat one minute more. In a medium mixing bowl, combine brown rice cereal, flour and cinnamon. Gently fold dry ingredients into wet ingredients. Try not to deflate the egg whites. Line a large baking sheet with parchment paper. Use a soup spoon to drop half-dollar-size mounds of batter onto sheet about 1" apart. Bake in preheated oven until light brown and slightly firm to the touch, about 20 minutes. Allow to cool 20 minutes before removing from baking sheet. Use the tip of a sharp paring knife to loosen cookies from the baking paper. 

Nutrition Information Per Serving (2 cookies): 
76 calories; 1 g protein; 17 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 8 mg sodium; 0.5 mg iron; 5 mcg folate; 7 mg calcium. 

The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998. 

 

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Spicy Baked Fish 
Serves 4 

Cooking oil spray 
1 lb. cod (or other fish) fillet 
1 Tbsp. olive oil 
1 tsp. spicy seasoning mix (see recipe below) 

Preheat oven to 350°. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. 

Spicy Seasoning Mix 
1-1/2 tsp. white pepper 
1/2 tsp. cayenne pepper 
1/2 tsp. black pepper 
1 tsp. onion powder 
1-1/4 tsp. garlic powder 
1 Tbsp. dried basil 
1-1/2 tsp. dried thyme 

Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish or vegetable dishes. 

Nutrition Information Per Serving (1 piece - 3 oz.): 
123 calories; 20 g protein; 0 g carbohydrate; 0 g fiber; 4 g fat (0.5 g saturated, 2.5 g monounsaturated, 0.5 g polyunsaturated); 48 mg cholesterol; 61 mg sodium; 0.5 mg iron; 8 mcg folate; 18 mg calcium. 

Source: The DASH Diet, National Institutes of Health, National Heart Lung and Blood Institute. NIH Publication No. 99-4082. 1999. 

 

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Watermelon Salad 
Serves 4 

4 cups 1/2-inch cubes seeded, peeled watermelon 
1/2 cup diced red onion 
4 Tbsp. rice vinegar (not seasoned) 
2 Tbsp. chopped fresh mint 
1/2 tsp. black pepper 

Mix all ingredients together in a large bowl. 

Nutrition Information Per Serving (1 cup): 
59 calories; 1 g protein; 14 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 4 mg sodium; 0.5 mg iron; 7 mcg folate; 17 mg calcium. 

Everyday Cooking with Dean Ornish. HarperCollins 1996. 

 

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Brown Rice and Shiitake Pilaf 
Serves 6

1 ounce dried shiitake mushrooms 
1/2 cup diced celery 
2 tsp. minced garlic 
2 cups brown rice 
1/2 cup thinly sliced green onion soy sauce to taste (preferably low sodium; approx. 1 Tbsp.) 
black pepper 

In a small bowl, soak mushrooms in 2 cups hot water until soft, 20-30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside. In a medium saucepan, combine celery, garlic, and 1/4 cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about five minutes. Stir in rice, mushrooms and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper. 

Nutrition Information Per Serving (1 cup): 
249 calories; 6 g protein; 53 g carbohydrate; 3 g fiber; 2 g fat (1 g saturated, 1 g monounsaturated, 1 g polyunsaturated); 0 mg cholesterol; 111 mg sodium; 1 mg iron; 29 mcg folate; 27 mg calcium. 

Everyday Cooking with Dean Ornish. HarperCollins 1996. 

 

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Peach Berry Shake 
Serves 4 

2-1/2 cups frozen peach slices or 1-1/2 cups fresh slices 
1 cup ripe fresh or frozen strawberries, stemmed 
1 cup plain, non-fat yogurt 
1/4 cup pure maple syrup or honey 
1/8 tsp. nutmeg 
1 Tbsp. fresh lime juice 

Combine the peaches, strawberries, yogurt, maple syrup or honey, nutmeg and lime juice in a blender or food processor and puree until smooth and creamy. Serve at once or chill until serving time. 

Nutrition Information Per Serving (9 ounces): 
131 calories; 4 g protein; 28 g carbohydrate; 2 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 1 mg cholesterol; 45 mg sodium; 0.5 mg iron; 16 mcg folate; 135 mg calcium. 

Moosewood Restaurant Low-Fat Favorites. Clarkson Potter Publishers. 1996. 

 

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3311 RiverBend Drive, Springfield, OR 97477
email or phone: (541) 222-7218 or (888) 240-6484

 

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