| Heart-Healthy
Entrees |
| Vegetable
Pasta with Fresh Tomatoes |
| from
www.5aday.gov
|
| 3
med. zucchini, washed, ends removed |
2
cups prepared no-fat pasta sauce |
| 1
med. onion, peeled & chopped |
1
cup chopped fresh tomatoes |
| 2
cloves garlic, peeled & chopped |
8
oz. dried pasta, any shape |
| 1 tbsp.
Olive oil |
1 tbsp.
Chopped fresh parsley |
| 1 tbsp.
Dried basil, crushed |
Grated
Parmesan cheese, optional |
| ½ tsp.
coarsely ground black pepper |
|
|
|
Cut
zucchini in quarters lengthwise and cut into ½ in. pieces.
Place zucchini, onion, garlic, and olive oil with
seasonings in large, deep skillet and sauté over medium heat
until soft. Stir often. Add
prepared sauce, mix well, and let simmer for 5 min.
Stir in ½ cup chopped tomato and allow to heat
thoroughly. In a
separate pot, cook pasta as directed on package.
Drain well and place in large serving bowl.
Add sauce and mix gently.
Top with the reserved ½ cup chopped tomatoes and
chopped herbs. Serve
hot.
Per serving:
350 calories, 5 g. fat, 0 mg. Cholesterol,
Fiber: 7 g., Sodium: 370 mg. |
|
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| 20-Minute
Chicken Creole
|
| from
www.5aday.gov
|
| 4 med.
chicken breast halves, cut in 1 in. strips |
2 cloves
garlic, minced |
| 1- 14
oz. can low sodium tomatoes, cut up |
1 tsp.
dried basil, crushed |
| 1 cup
low sodium chili sauce |
1 tsp.
dried parsley |
| 1 ½
cups green pepper, chopped |
¼ tsp.
crushed red pepper |
| ½ cup
celery, chopped |
¼ tsp.
salt |
| ¼ cup
onion, chopped |
Non-stick
spray coating |
|
|
|
Spray
deep skillet with non-stick spray coating.
Preheat pan
over high heat. Cook
chicken in hot skillet, stirring, for 3-5 minutes, or until no
longer pink. Reduce
heat. Add
tomatoes and their juice, chili sauce, green pepper, celery,
onion, garlic, basil, parsley, crushed red pepper, and salt.
Bring to boiling; reduce heat and simmer, covered for
10 minutes. Serve
over hot cooked rice or whole wheat pasta.
Makes 4 servings.
Per
serving: 183
calories, 4 g. fat, 62 mg. Cholesterol, Fiber: 3 g., Sodium:
303 mg. |
|
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|
| Autumn
Medley Stew |
| from
www.5aday.gov |
| 2-15 oz.
cans stewed tomatoes |
2 cups
water |
| 1 yellow
onion, cut in strips |
4 cups
cooked rice |
| 2-3
carrots, sliced into coins |
½ tsp.
black pepper |
| 1 green
pepper, chopped |
1 tsp.
rosemary |
| 2
potatoes, raw, diced |
1 tsp.
Italian seasoning |
| 3
skinless chicken half-breasts |
4 cloves
garlic, crushed |
|
|
|
In
a large soup kettle simmer chicken breasts in 2 cups of water
(add 2 packets low-sodium chicken broth, if desired).
Add onion to chicken as it simmers.
While it’s cooking, you can slice other vegetables.
When chicken is cooked throughout, remove and set aside.
Add tomatoes, potatoes, carrots, peppers and spices to
onion and broth mixture.
Continue to simmer.
Break chicken into chunks, de-bone and add to stew.
Simmer 30 min. or until carrots and potatoes are done.
Add rice and simmer 10 more min.
Makes 8 servings.
Per serving: 214 calories, 6% cal. From fat, 22 mg.
Cholesterol, Fiber: 5 g., Sodium: 200 mg. |
|
TOP |
| Chicken
and Rice Casserole with Summer Vegetables |
| from
www.5aday.gov |
| 1 tbsp.
Vegetable oil |
2 med.
tomatoes, chopped |
| 1 med.
onion, chopped |
1 cup
brown rice |
| 2 cloves
garlic, minced |
3 cups
unsalted chicken broth |
| 1 red
sweet pepper, chopped |
½ tsp.
salt |
| 1 med.
zucchini, chopped |
½ tsp.
freshly ground black pepper |
| 1 lb.
Chicken breast, cut into 3 in. pieces |
3 tbsp.
Chopped parsley |
|
Coat
the bottom of a large, heavy bottom saucepan with the
vegetable oil. Add
the onion, garlic, red pepper and zucchini to the pan.
Cook over low heat, stirring occasionally, until the
vegetables are very soft, about 5 min. Add the chicken and turn the heat up to medium high.
Stir until the chicken is cooked lightly on all sides.
Add the tomatoes, rice, chicken broth and salt.
Bring the broth to a boil and then adjust the heat to
maintain a slow simmer. Let
the casserole simmer until the rice is tender, about 45 min.
Stir in the pepper and the parsley and serve.
Makes 6 servings.
Per serving: 151
calories, 6 g. fat, 41 mg. Cholesterol, Fiber: 3 g., Sodium:
255 mg. |
|
TOP |
| Apple
Turkey Gyro |
| from
www.5aday.gov |
| 1
cup onion, vertically sliced |
½
lb. Turkey breast, cut in thin strips |
| 1
cup sweet red pepper, thinly sliced |
1
Golden Delicious apple, sliced thin |
| 1
cup green bell pepper, thinly sliced |
8
Pita bread, lightly toasted |
| 1
tbsp. Vegetable oil |
Plain
yogurt |
| 2
tbsp. Lemon juice |
|
|
Sauté
onion and peppers in oil in a non-stick skillet until crisp
tender; stir in turkey and cool until turkey is thoroughly
heated. Remove
from heat; stir in apple.
Fold pita in half and fill with apple mixture; drizzle
with yogurt. Serve warm.
Per serving: 253 calories, 5
g. fat, 30 mg. Cholesterol, Fiber: 3 g., Sodium: 258 mg. |
|
TOP
|
| Apricot
Relish Steaks |
| from
www.5aday.gov |
| 1
lb. Beef sirloin steak |
2
tbsp. Vinegar |
| 1
lb. Fresh apricots, pitted & quartered |
2
tbsp. Sugar |
| ¾
cup sweet red onions, chopped |
½
tsp. Allspice |
Trim
excess fat from steak. Broil
steak 4 in. from heat, 5-7 min. per side or until desired
doneness. Keep
warm. Combine
remaining ingredients in a med. saucepan; bring to a boil.
Simmer 5 minutes, stirring constantly.
Slice steak across the grain into thin slices. Pour apricot relish over steak slices and serve. Makes 4 servings.
Per serving: 252 calories, 5 g. fat, 75 mg. Cholesterol,
Fiber: 4 g., Sodium: 57 mg. |
|
TOP |
| Bean
Enchiladas |
| from
www.5aday.gov |
| 2
cans pinto beans, rinsed & drained |
1
tbsp. Chili powder |
| ½
cup Reduced-fat,shredded Monterey Jack cheese |
8
flour tortillas |
|
Place
the beans in a large bowl and mash coarsely with a potato
masher. Stir in
chili powder. Wrap
the tortillas in a damp paper towel and microwave on high for
45 seconds, or until pliable.
Divide bean mixture among the tortillas.
Sprinkle the mixture with the cheese.
Roll tortillas to enclose the mixture.
Coat a 9 x 13 in. baking dish with non-stick spray.
Place the enchiladas, seam side down, in the dish.
Cover with foil and bake at 350˚ for 20 min. or
until heated through. Makes
4 servings.
Per
serving: 491 calories, 7 g.
fat, 8 mg. Cholesterol, Fiber 20 g., Sodium: 325 mg. |
|
TOP |
| Cape
Cod Scallops with Tomatoes |
| from
www.5aday.gov |
| 1-1/4 lb.
Sea scallops |
3 tbsp.
Fresh, minced parsley |
| 2 tbsp.
Lemon juice |
½ tsp.
dried basil |
| ¼ tsp.
dried rosemary |
1 garlic
clove, minced |
| 1 tsp.
Olive oil |
2 cups
sliced mushrooms |
| 1 cup
onions, sliced |
1-1/2 cup
diced tomatoes |
| 1 cup
defatted chicken stock |
|
|
In
a medium bowl, combine the scallops, parsley, lemon juice,
rosemary and garlic. Set aside. In a
large no-stick frying pan over medium-high heat, warm the oil
for 30 seconds. Add
the mushrooms and onions, sauté for 5 min.
Add the tomatoes and stock.
Bring to a simmer. Add the scallop mixture to the pan Simmer for 5 min. or until
cooked through. Using
a slotted spoon, remover the scallops and vegetables to a
serving bowl and keep warm.
Raise the heat to high and boil the stock until reduced
by half, about 5 min. Pour
over the scallops. Makes
4 servings.
Per
serving: 217 calories, 4 g. fat, 45 mg. Cholesterol, Fiber: 2
g., Sodium: 401 mg. |
|
TOP |
| Beef
and Eggplant Casserole |
| from
www.5aday.gov |
| 1 lb.
Lean ground beef (sirloin or round) |
1-1/2
med. onions, chopped |
| 2 garlic
cloves, minced |
1-1/2
tbsp. Dill |
| Fresh
ground pepper, to taste |
2 cups
plain, low-fat yogurt |
| 1
eggplant or 3 summer squash |
|
|
Brown
meat in skillet, then rinse fat from it in a colander, if
desired. Combine
meat with onion, garlic, dill and pepper.
Slice eggplant or squash into long slices, about 1/8
in. thick. In an
8x8x2 in. casserole, arrange vegetables in single layer.
Top with ground beef mixture.
Pour yogurt on top of beef mixture.
Bake in 350˚ oven for 45-60 min., until casserole
starts to bubble. Makes
4 servings.
Per serving: 284 calories, 7 g. fat, 75 mg. Cholesterol,
Fiber: 4 g., Sodium: 143 mg. |
|
TOP |
| Easy
Stuffed Peppers |
| from
www.5aday.gov |
| 4 large
peppers |
1-1/2
cups cooked rice |
| 12 oz.
ground turkey |
¼ cup
grated Parmesan cheese |
| 1 cup
finely chopped onions |
¾ cup
fat-free egg substitute |
| 1 tsp.
dried oregano |
1cup
low-sodium tomato sauce |
Cut
the peppers in half lengthwise. Remove and discard the stems and seeds.
Blanch the peppers in boiling water for 3 min.
Drain and set aside.
Crumble the turkey into a 2-qt. Casserole.
Sprinkle with the onions and oregano. Cover with vented plastic wrap and microwave on high
for 4 min. Break
up the turkey with a spoon and mix well.
Over and microwave on high for 3 min., or until the
turkey is cooked through and the onions are translucent. Carefully drain off any accumulated fat. Stir in the rice, Parmesan, egg and ½ cup tomato sauce.
Divide the mixture among the pepper halves.
Arrange the peppers in a 9x13 in. baking dish.
Top with the remaining ½ cup tomato sauce. Cover loosely with wax paper.
Microwave on high for 6 minutes. Rearrange the peppers and give the dish a half turn. Cover and microwave on high for 6 min.
Makes 4 servings.
Per serving: 287
calories, 20% cal. From fat, 57mg cholesterol, Fiber: 4 g.,
Sodium: 208 mg |
|
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