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Heart Healthy Recipes
Scrumptious Scramble
In a medium sized, non-stick skillet, heat the oil over medium heat. Add the onion and cook for 2 minutes, stirring once or twice. Add the tomatoes and cook for 1 minute more. Transfer the onion-tomato mixture to a bowl and set aside. In a medium bowl lightly beat together the whole eggs, egg whites and water, if using. Pour the egg mixture into the skillet and cook over a medium-low flame, stirring frequently, until the eggs are almost set. Drain any excess water from the tomato mixture and stir the mixture gently into the eggs. Toss in the dill, season with salt and pepper, and serve. 
Mixed Berry Salad
Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and toss to combine. Serve. 
Spiral Rolled Fillet with Pesto
With the heel of your hand or a meat mallet, pound the meat and flatten to a thickness of about 1/2-inch. Sprinkle the inside of the meat with salt and pepper. Spread the pesto over the meat, leaving a 1-inch border on 1 long side. Roll the meat towards the border. With your knife, mark the fillet at 1-inch intervals. Run skewers through your fillet in between your knife marks so that each portion has a skewer securing it. Using your knife marks as a guide, cut your fillet into slices. Drizzle with the oil. Preheat the grill or a grill pan. Grill slices over high heat for about 3 to 4 minutes per side for medium rare. Let rest for a few minutes before serving. 
Barbecued Chicken Burritos
Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges. 
Grilled Tuna Steaks with Black Sesame Seeds
Coat a stove-top grill pan, griddle or skillet with cooking spray and preheat to medium-high. Season tuna steaks all over with salt and black pepper. Brush honey mustard all over both sides of tuna steaks. Press sesame seeds into both sides of tuna steaks. Grill 3 to 4 minutes per side, until medium (longer for fully cooked, fork-tender fish). 
Easy Sautéed Fish Fillets
Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve immediately. 
Banana-Cocoa Soy Smoothie
Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth. 
Red Pepper & Goat Cheese Frittata
Position rack in upper third of oven; preheat broiler. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving. Serve hot or cold. 
Blueberry Crumble
Toss berries (or other fruit) with sugar, flour and juice. Divide the mixture among four 6-ounce glass ramekins or other ovenproof dishes. Top each with 1/4 cup Crumble Topping. Place the dishes on a baking sheet. Bake the crumbles until the tops are browned and the filling is bubbling, 20 to 25 minutes. Let stand for at least 10 minutes before serving. 
Raspberry-Mango Sundae
Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts. Return to top of page. |