Heart-Healthy recipes


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Central Texas Medical Center (CTMC) is celebrating Heart Month in February, and teaching people healthy eating habits is essential for good heart health. That’s why the CTMC Dietary and Nutrition Team gathered these delicious heart-healthy recipes to share.

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Heart-Healthy recipes

  1. 1. What you’ll need:• ½ cup pomegranate juice• 2 tbs. white wine vinegar• 6 cups baby spinach• 1/3 cup dried cranberries• 2 tbs. olive oil• 2 tsp. Dijon mustard• 1/3 cup walnut pieces• Salt & pepper to taste
  2. 2. Method: Serves 4• In a small container, combine juice, vinegar, oil and Dijon. Whisk together and salt and pepper to taste.• Separate spinach onto 4 salad plates and top with dried cranberries and walnuts. Drizzle salads with dressing. Nutrition: 108kcal, 9.9g fat, .9g saturated fat, 0mg cholesterol, 65mg sodium, 2.9g carbohydrate, 1.8g fiber, 3.9g protein
  3. 3. What you’ll need:• ½ cup plain yogurt• Juice from 1 lemon• 2 cloves of garlic, smashed• 4 (4-6 oz.) skinless salmon• 1 tbs. olive oil• 1 ½ tsp. ground coriander• 1 ½ tsp. ground cumin• Salt and pepper to taste• ¼ cup chopped fresh parsley
  4. 4. Method: (Serves 4)• Stir together yogurt, lemon juice, olive oil, garlic, coriander, cumin, salt and pepper in a small bowl.• Pour half of the sauce in a large plastic bag and place the remaining sauce in a covered dish in the refrigerator.• Add salmon to the sauce in the bag and refrigerated 20-30 minutes, turning to coat and marinade.
  5. 5. • Preheat the grill and bloat off excess yogurt from the fish. discard marinade.• Lightly oil the grill and add the salmon to cook 4-6 minutes or until the center is opaque.• Serve with remaining yogurt sauce from the refrigerator and garnish with parsley.Nutrition: 325kcla, 20g fat, 4g sat. fat, 90mg cholesterol, 171mg sodium, 1.7g carbohydrate, 32.3g protein
  6. 6. What you’ll need:• 1 (14 oz.) can fat-free, low sodium chicken broth• 1 cup uncooked whole wheat orzo• 2 tbs. olive oil• ¾ cup finely chopped seeded plum tomato• 1 garlic clove, minced• ¼ tsp. salt (optional)• ¼ tsp. black pepper• 2 tbs. chopped fresh parsley• 1 ½ tsp. grated lemon rind
  7. 7. Method: (Serves 4)• Bring broth and orzo to a boil in a medium saucepan, cover, reduce heat, and simmer 7 minutes or until tender.• Remove from heat and let stand 5 minutes. While orzo cooks, heat oil in small skillet over medium heat.• Add tomato, garlic, salt and pepper; sauté 2 minutes. Combine with orzo remaining ingredients. Nutrition: 214kcal, 3.5g fat, 8g protein, 0mg cholesterol, 181mg sodium, 40g carbs, 2.5g fiber
  8. 8. What you’ll need:• 5 oz. bitter sweet chocolate (60-70%)• 2 tbs. unsweetened cocoa powder, sifter• 3 tbs. cocoa nibs• 1/3 egg whites at room temperature• ½ tsp. cream of tartar• ½ cup sugar• ½ tsp. vanilla extract
  9. 9. Method: (40 Cookies)• Position racks in upper and lower thirds of oven; preheat to 350 degrees. Line 2 baking sheets with parchment paper and coat with cooking spray.• Coarsely chop 3 oz. chocolate and microwave in a bowl for 1 minute. Stir and microwave every 2 seconds, stirring until melted.• Chop the remaining 2 oz. of chocolate and combine in bowl with nibs. Combine egg whites and cream of tartar in a mixing bowl. Beat with electric mixer on low for 3 seconds, then at medium speed until soft peaks start to form.
  10. 10. • Immediately add 2 tbs. sugar and beat for 1 minute. Slowly add 1 tbs. at time of the remaining sugar. Add vanilla and continue to beat on medium speed for 2 minutes longer until mixture is smooth and glossy.• Lightly fold in chocolate pieces and the melted chocolate.• Drop rounded teaspoonfuls of batter on to baking sheet 1 inch apart.• Place in oven, rotating sheets from top to bottom and back to front halfway through. Bake 8-12 minutes.
  11. 11. • Remove pans from oven and let stand about 2 minutes.• Slide parchment paper from pans and let cool about 15 minutes.• Enjoy! Nutrition: 28kcal, 1g fat, 0mg cholesterol, 4mg sodium, 5g carbohydrates, 0g protein
  12. 12. If you would like more information on CTMC’sCardiac Services, visit www.ctmc.org. Click theEducation & Events tab to stay up to date withfuture healthy cooking demonstrations and otherwellness opportunities.