Heart-Healthy Recipes

Eggplant Bulgur Pilaf Eggplant Bulgur Pilaf is One of the most important dishes at a Turkish table, this simple pilaf recipe features a combination of eggplant and bulgur. It is often an accompaniment to meat or chicken.   Recipe Yields: 6 Active Time:35 Total Time: 1hr 15min Ingredients: 1 cup bulgur, preferably coarse 4 tablespoons extra-virgin olive oil, divided 1 pound eggplant, diced 1 medium onion, diced 1 bunch scallions, chopped 1 medium green bell pepper, diced 1 large carrot, peeled and shredded 2 large cloves garlic, minced 2 tablespoons tomato paste 1 teaspoon dried oregano 3/4 teaspoon salt Freshly ground pepper to taste 3/4 teaspoon salt 1/2 cup reduced-sodium chicken broth (optional) 1 cup chopped flat-leaf parsley or cilantro Directions: 1. Place bulgur in […]

This whole-grain bacon (yes, bacon!) and date blondie recipe has half the amount of brown sugar and butter as a traditional recipe and is made with 100% whole-wheat flour. The results: scrumptious toffee-flavored treats with fewer calories and less added sugars per serving. Yields: 24 Active Time: 20 Total Time: 2hr 40min Bacon Date Whole Grain Blondies Ingredients: 8 tablespoons unsalted butter 1 cup packed light brown sugar 1 1/2 cups white whole-wheat flour 1 teaspoon baking powder 1/2 teaspoon salt 2 large eggs, lightly beaten 2 tablespoons vanilla extract 2/3 cup chopped pitted dates 2/3 cup coarsely chopped cooked bacon Directions: 1. Preheat oven to 350°F. Line a 9-by-13-inch baking pan with parchment paper or foil, allowing it to slightly overhang opposite edges. Coat […]

At last–a stir-fry recipe that’s not loaded with MSG and other high-sodium ingredients. The vibrant flavor in this chicken dish comes from mandarin oranges, green onions, low-sodium soy sauce and fresh ginger. Nuts are high in fat, but those fats are usually heart-healthy unsaturated fats. Cashews have less fat than other nuts, and 75% of that fat is unsaturated. Try to get mandarin oranges canned with water to cut out extra sugar.ed treats with fewer calories and less added sugars per serving. Yields: 6 servings (serving size: 3/4 cup chicken mixture and 1/2 cup rice) Ingredients: 1 pound skinless, boneless chicken breasts, cut into strips 1/4 cup orange juice 1 tablespoon plus 1 teaspoon cornstarch, divided 1 teaspoon vegetable oil 1/4 cup chopped cashews 1 […]

Healthy, cheap and quick – this soup is a great way to use up leftover turkey or chicken. Yields: 4 Prep: 10 min Total: 10 min Turkey Noodle Soup Ingredients: 1.2l low-sodium chicken stock 4 small carrots Carrot , peeled and chopped 140g medium egg noodles 200g/7oz shredded, cooked turkey Turkey or chicken 200g frozen peas 1 bunch spring onions Spring onions , sliced, white and green parts separated Directions: Bring the stock to the boil and throw in the carrots. Boil for 4 mins, then add the noodles and simmer for 3 mins. Stir in the turkey, peas and the white part of the spring onions, heat for 1 min or until everything is hot through. Ladle into bowls, scatter with the green part […]

In this healthy open-face egg sandwich recipe, Swiss cheese and chives are gently folded into the beaten egg and layered with tomato on multigrain toast. Makes 1 Serving Ingredients: 1 large egg, beaten 1/2 cup diced low-fat Swiss cheese (2 ounces) 2 tablespoons snipped fresh chives or 2 teaspoons dried 1 slice multigrain bread, toasted 2 slices tomato Directions: Coat a small nonstick skillet with cooking spray and heat over medium heat. Add egg and cook, without stirring, until the egg starts to set around the edges, about 30 seconds. Add cheese and chives and cook, folding the cheese into the egg, until fluffy and set, 1 1/2 to 2 minutes more. Place on toast and top with tomato.