Please enjoy the heart healthy recipes below. To order a cookbook, please complete the Information Request form located at the bottom of the Contact Us page.
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Grilled Mozzarella Tomato Sandwiches
Submitted by Carl Pagano, HHNM Radiology Technologist
Brush both sides of bread lightly with olive oil. Sprinkle half the cheese on one side. Place fresh basil leaves on the cheese, or sprinkle dried basil over the cheese. Place sliced tomatoes on top of the basil overlapping one another. Add garlic and pepper to taste. Sprinkle remainder of cheese on tomatoes then place second slice of bread on top and grill. Make sure you slightly mash the bread after one side is done to help grill and heat the tomato slices. Turn over several times.
Ingredients
2 slices whole wheat bread
1 tsp olive oil
¼ cup mozzarella cheese,
grated & divided
2-3 slices tomato
Fresh or dried basil
(3 leaves or 1/8 teaspoon dried)
Fresh or dried garlic
Pepper
Serves: 1
Calories: 235
Protein: 14g
Carbs: 26g
Fat: 13g
Sodium: 415mg
Dietary fiber: 5g
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Cranberry Rice Salad with Spinach
Submitted by Chef Neil Enright, Sodexho
Prepare brown rice according to directions. Prepare dressing by combining all ingredients and mix well until blended. Combine rice, celery, cranberries, walnuts, onion and dill. Add dressing and toss gently to evenly coat. Divide spinach on salad plates and top each with the rice mixture. May chill before serving but no longer than 24 hours.
Ingredients
1 cup brown rice (no margarine)
1/2 cup celery, diced to ¼”
3/4 cup fresh cranberries
1/4 cup walnuts, pieces
1/4 cup red onions, minced
1 1/2 tablespoons dill weed, chopped
3/4 cup fresh spinach
Dressing:
1/4 cup fresh lime juice
1 1/2 tablespoons honey
1 1/3 teaspoons ground
mustard, dry
1/3 teaspoon paprika
1/4 cup canola oil
Serves: 6
Calories: 199
Protein
3g
Carbs: 22g
Fat: 12.2g
Sodium: 38mg
Dietary fiber: 4g
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Olive Tapenade with Pita
Submitted by Chef Neil Enright, Sodexho
Ingredients
1 1/2 cups medium pitted black olives, drained
1 1/2 cups medium pitted green olives, drained
10 cloves fresh garlic (or to taste)
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1/2 teaspoon fresh parsley leaves, chopped
12 - 6” white pita breads, cut in sixths
In a food processor, combine black and green olives, garlic,
salt, parsley and pepper. Puree until smooth. Serve as an appetizer in a bowl surrounded
by pita breads.
Serves: 24
Calories: 90
Protein: 2g
Carbs: 11g
Fat: 5g
Sodium: 507mg
Dietary fiber: 1g
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Chicken Fruita
Submitted by Gena McKee, HHNM Concierge
Ingredients
1 large white onion, chopped
2 tablespoons vegetable oil
1 pound skinless, boneless chicken breasts, cut into 1” cubes
2 tablespoons flour
2 cups water
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1 1/2 teaspoons curry powder
1 teaspoon chicken bouillon granules
1 cup sliced bananas
1 cup sliced peaches
1 cup sliced kiwis
2 tablespoons butter
Cooked rice (1/4 cup per person)
1/2 cup whipped cream
In a large skillet, sauté the onion in oil. Add chicken cubes and brown. Slowly add flour and blend into pan with juices. Add water, stirring constantly until thickened. Add garlic powder, pepper, curry powder and chicken bouillon. Cook over medium-low heat for 15-20 minutes. In separate skillet, sauté fruit in butter until warm and soft. To serve, place rice on a round platter, top with chicken mixture, encircle with fruit and mound whipped cream in center.
Serves: 6
Calories: 303
Carbs: 28g
Fat: 13g
Sodium: 190mg
Dietary fiber: 4g
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Curried Chard
Submitted by JoAnna Cooper
Ingredients
7 leaves Swiss chard cut in 1” strips (cut stem from leaf)
3/4 cup fresh spinach
1/4 cup frozen, shelled edamame
1/2 cup frozen corn
1/2 cup frozen green beans
1 fresh tomato, diced
1 teaspoon curry
1/8 teaspoon cayenne (or to taste)
1/2 teaspoon dried basil
1/2 teaspoon Bragg’s Liquid Amino Acids
Pinch of garlic salt (or to taste)
Fresh black pepper to taste
1 tablespoon olive oil
Defrost frozen vegetables in microwave and set aside. Heat olive oil on medium heat in skillet. Add chard and sauté until just wilted, about 3-4 minutes. Add all spices, spinach and tomato. When spinach begins to wilt, about 3 minutes, add defrosted vegetables and cook until heated through. Serve over red quinoa or brown basmati rice.
Serves: 2
Calories: 171
Protein: 8g
Carbs: 21g
Fat: 9g
Sodium: 109mg
Dietary fiber: 6g
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Grilled Rosemary Chicken Thighs
Submitted by Gena McKee, HHNM Concierge
Ingredients
2 1/2 pounds boneless, skinless chicken thighs
1 tablespoon plus 1 teaspoon rosemary
2 teaspoons dark brown sugar
2 teaspoons kosher salt
1 teaspoon black pepper
1 teaspoon crushed red pepper flakes
2 tablespoons vegetable oil
Dipping sauce
1 cup orange marmalade
1/4 cup rice vinegar
1 teaspoon rosemary
Coat chicken thighs with oil. Mix the rest of the ingredients and coat chicken. You can let it marinate or use immediately. Grill chicken 5 minutes on each side. Warm dipping sauce before serving. Serve with arborio rice and salad.
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Southwestern Stew
Submitted by Gena McKee, HHNM Concierge
2 pounds stew meat, cubed
2 tablespoons olive oil
2 cups water
1 cup onion, chopped
2 cloves garlic, minced
2 teaspoons beef bouillon granules
salt & pepper to taste
1/2 teaspoon cilantro
3 medium carrots, sliced
1 (14oz) can tomatoes
3/4 cup potatoes
3/4 cup frozen green beans
3/4 cup frozen corn
green chiles to taste
Brown the meat and onion in the oil. Add the garlic. Add all of the liquids, bouillon and spices. Simmer for 1 hour. Add all the raw vegetables and simmer for 15 minutes. Add all the frozen vegetables and simmer another 15 minutes or until tender. Serve with flour tortillas.
Serves: 8
Calories: 257
Protein: 26.6g
Carbs: 13.8g
Fat: 10.6g
Sodium: 140mg
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Balsamic Chicken with Mushrooms
Submitted by Gena McKee, HHNM Concierge
2 teaspoons vegetable oil
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 large garlic clove, crushed
1 pound boneless, skinless chicken breasts (4 - 4oz pieces)
2 cups small mushrooms, halved
1/3 cup chicken broth
1/4 teaspoon dried thyme, crumbled
In a nonstick skillet, heat 1 teaspoon of the oil. In a medium bowl, mix 2 tablespoons of the vinegar, all of the mustard and garlic. Add the chicken and turn to coat. Transfer the chicken and marinade to the skillet. Saute the chicken until cooked through, about 3 minutes on each side. Transfer the chicken to a platter and keep it warm. Heat the remaining teaspoon of oil in the skillet. Saute the mushrooms for 1 minute. Add the broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer. Serve the chicken topped with the mushrooms.
Serves: 4
Calories: 170
Protein: 3.8g
Carbs: 3.8g
Fat: 4.5g
Sodium: 206mg
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Sea Tofu
Submitted by JoAnna Cooper, HHNM Concierge
1/2 block extra firm tofu
1/2 cup arame
1/2 cup dulse
1/4 cup wakame
1/2 bundle baby leaf spinach
2 tablespoons sunflower oil (or extra virgin olive oil)
1/2 teaspoon Turkish cumin
1 teaspoon curry
1/2 teaspoon sesame seeds
1 teaspoon red pepper flakes
Soak sea vegetables (arame, dulse, and wakame) in a bowl of water for 10-15 minutes. Cut up tofu block into 4x4 rows. Pour oil in a pan and season with cumin, curry, sesame seeds, and red pepper flakes so the flavor is evenly distributed. On medium-high heat, sauté the tofu until light brown, about 8-10 minutes. Stir in sea vegetables and spinach. Saute until spinach has thoroughly cooked down, about 2-3 minutes.
Red pepper flakes and curry can be added to taste. This is a great companion to curried couscous or rice pilaf.
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Veggie Salsa
Submitted by Denise Cholewka, HHNM Director of Marketing and Community Relations
2 tablespoons olive oil
2 tablespoons red wine vinegar
3 garlic cloves, minced
1 cup plum tomatoes, chopped
1/3 cup green onion, chopped (less if desired)
1 teaspoon cilantro, chopped
1 (15 oz) can black beans
1 (11 oz) can/bag white corn
1 (4.5 oz) can green chile
4 ounces tortilla chips
Combine first 3 ingredients and stir with a whisk. Add tomatoes, onion, cilantro, beans, corn and chile. Stir and eat with chips or as a side dish.
Serves: 8 (salsa only)
Calories: 157
Protein: 6.5g
Carbs: 26g
Fat: 4g
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Zucchini-Pecan Flaxseed Bread
Submitted by Diane Valverde, RD, LD, HHNM Dietician-From "Cooking Light"
1 ½ cups all purpose flour
1 cup whole wheat flour
¾ cup granulated sugar
½ cup ground flaxseed
¼ cup brown sugar, packed
1 tablespoon baking powder
1 teaspoon ground cinnamon
¾ teaspoon salt
¼ teaspoon baking soda
¼ teaspoon ground nutmeg
2 cups shredded zucchini (about 2 medium zucchini)
1 cup vanilla low-fat yogurt
½ cup egg substitute
3 tablespoons canola oil
1 teaspoon vanilla extract
¼ cup + 3 tablespoons pecans, chopped and toasted
Cooking spray
Preheat the oven to 350º. Lightly spoon the flours into dry measuring cups and level with a knife. Combine flours, granulated sugar, and the next 7 ingredients (through the nutmeg) in a large bowl, stirring well with a whisk.
Spread the zucchini onto several layers of heavy-duty paper towels and cover with additional paper towels. Press down firmly to remove excess liquid.
Combine the yogurt, egg substitute, oil and vanilla in a medium bowl, stirring well with a whisk. Then stir in the zucchini.
Add the zucchini mixture and 1/4 cup of pecans to flour mixture, stirring until well combined. Pour the batter into a 9”x5” loaf pan coated with cooking spray. Sprinkle the batter with 3 tablespoons of pecans. Bake at 350º for 1 hour or until a wooden toothpick inserted in center comes out clean. Cool in the pan 10 minutes on a wire rack, then remove the bread from the pan and place on a wire rack.
Serves: 18 slices
Calories: 181
Protein: 4.5g
Carbs: 28.5g
Fat: 6.1g
Sodium: 223 mg
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Hot and Sour Soup with Shrimp
Submitted by Diane Valverde, RD, LD, HHNM Dietician-From "Cooking Light"
3 cups fat-free, less-sodium chicken broth
1/2 cup mushrooms, sliced
1 tablespoon low-sodium soy sauce
1 (8 oz) can sliced bamboo shoots, drained
2 1/2 tablespoons fresh lemon juice
1 teaspoon white pepper
1 1/2 pounds medium shrimp, peeled and deveined
8 ounces reduced-fat, firm tofu, drained and cut into 1” cubes
1 tablespoon cornstarch
2 tablespoons water
1 large egg white, beaten
1/4 teaspoon chili oil
2 tablespoons green onions, chopped
Combine the first 4 ingredients in a large saucepan and bring to a boil. Reduce the heat and simmer for 5 minutes. Add the juice, pepper, shrimp and tofu to the pan and bring to a boil. Cook 2 minutes or until shrimp are almost done. Combine the cornstarch and water in a small bowl, stirring until smooth. Add the cornstarch mixture to the pan and cook 1 minute, stirring constantly with a whisk. Slowly drizzle the egg white into pan, stirring constantly. Remove from the heat and stir in chili oil and onions.
Serves: 4
Calories: 233
Protein: 38g
Carbs: 9.4g
Fat: 4.7g
Sodium 736 mg