Heart Healthy Recipes

Three Pepper PorkView Page
Strawberry Mint Spritzer
Chicken Breast with Tomato
Beef and Bean Enchiladas

Three Pepper Pork

1 pound lean boneless pork loin roast or chops, all visible fat removed
Vegetable oil spray
1 medium red bell pepper, cut into strips
1 medium yellow bell pepper, cut into strips
1 medium poblano chile pepper, chopped
1 tablespoon sugar
1 tablespoon light soy sauce
1 teaspoon finely shredded gingerroot
1 teaspoon sesame oil
1 teaspoon unseasoned rice wine vinegar

Cut meat into strips and set aside.

Spray a large skillet with vegetable spray. Place over medium-high heat. Add pork strips to hot skillet and cook, stirring occasionally, for 5 minutes or until done. Remove from skillet. Add bell pepper strips and chile pepper to hot skillet. Cook about 3 minutes or until bell peppers are slightly tender but still crisp.

In a small bowl, stir together remaining ingredients. Add to skillet with peppers and meat. Cook and stir until heated through, about 2 minutes.



Nutrition Analysis
(per serving)
Calories 230
Total Fat 12.0 g
Saturated 4.0
Polyunsaturated 2.0
Monounsaturated 5.0
Cholesterol 71 mg
Sodium 206 mg
Carbohydrates 7 g
Protein 22

This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.

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Strawberry Mint Spritzer

Serves 6; 1 cup per serving

This sparkling drink is ideal as a refreshing spritzer for a brunch or on a hot summer day.

6 fresh mint leaves
1 pound strawberries (about 2 cups)
1/2 cup sugar
Grated zest of 1 medium lime (about 1 teaspoon)
2 tablespoons lime juice (1 to 2 medium limes)
4 cups club soda, sparkling water, or seltzer
6 lime wedges (optional)
6 mint sprigs (optional)

Chop mint leaves into very small pieces.

Stem and halve strawberries. Put in a food processor or blender and process until smooth.

Add sugar, lime zest, lime juice, and chopped mint leaves; process until blended.

To serve, pour 1/3 cup strawberry mixture and 2/3 cup club soda into each glass; add ice and stir. Garnish with a lime wedge and mint sprig.

Nutrition Analysis
(per serving)
Calories 88
Total Fat 0.0 g
Saturated 0.0
Polyunsaturated 0.0
Monounsaturated 0.0
Cholesterol 0 mg
Sodium 36 mg
Carbohydrates 22 g
Fiber 2
Protein 1

This recipe is reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright © 2002 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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Chicken Breasts with Tomato-Kalamata Sauce

1 teaspoon dried oregano, crumbled
1/2 teaspoon paprika
1/2 teaspoon chili powder
4 boneless, skinless chicken breast halves
(about 4 ounces each), all visible fat discarded
1 teaspoon olive or canola oil
1/2 cup water
1 medium tomato, seeded if desired and chopped
12 kalamata olives, coarsely chopped
1 medium garlic clove, minced
1/4 teaspoon pepper
1/8 teaspoon salt
1 1/2 ounces reduced-fat feta cheese, crumbled

In a small bowl, stir together the oregano, paprika, and chili powder. Sprinkle over the chicken. Using your fingertips, press the mixture firmly onto the chicken so the mixture adheres.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn and cook for 4 minutes, or until the chicken is no longer pink in the center. Transfer to a serving plate.

Put the remaining ingredients except the feta in the skillet. Stir. Increase the heat to medium high and bring to a boil, scraping the bottom and side of the skillet to dislodge any browned bits. Boil for 2 1/2 to 3 minutes, or until the sauce is reduced to 1/2 cup, stirring frequently. Spoon over the chicken. Sprinkle with the feta.



Nutrition Analysis
(per serving)
Calories 196
Total Fat 7.0 g
Saturated 1.5
Polyunsaturated 1.0
Monounsaturated 3.5
Cholesterol 70 mg
Sodium 476 mg
Carbohydrates 4 g
Protein 29

This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd.

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Beef and Bean Enchiladas

1/2 cup no-salt-added tomato sauce
1/2 cup salsa
8 6-inch corn tortillas
1/2 pound lean ground beef
1 cup canned nonfat refried beans
1 teaspoon chili powder
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/2 cup shredded low-fat cheddar cheese

In a small bowl, stir together tomato sauce and salsa. Using about half the tomato sauce mixture, brush both sides of each tortilla. Stack tortillas on a plate and set aside. (This allows tortillas to soften.)

In a large skillet, cook beef over medium-high heat until brown, about 5 minutes, stirring occasionally. Place in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return beef to skillet. Stir in refried beans, chili powder, cumin and pepper. Cook and stir for 2 minutes, or until heated through.

Preheat broiler.
Spoon about 1/4 cup of the mixture down the center of each tortilla. Roll up tortillas and place, seam side down, in a 10x6x2-inch or 9x9x2-inch
glass baking dish. Top with remaining tomato sauce mixture.
Broil 4 inches from the heat for 5 minutes, or until browned.
Sprinkle with cheese. Let stand 5 minutes before serving.

Cook’s Tip: Not all baking dishes can take the intense heat of the broiler. Make sure the one you choose has tempered glass to withstand high heat. Look on the bottom of the dish for an indication or read the manufacturer’s directions that came with the baking dishes.



Nutrition Analysis
(per serving)
Calories 324
Total Fat 7.0 g
Saturated 3.0
Polyunsaturated 1.0
Monounsaturated 2.0
Cholesterol 40 mg
Sodium 643 mg
Carbohydrates 41 g
Protein 25 


Reprinted with permission from the American Heart Association Quick And Easy Cookbook, Copyright 1995 by the American Heart Association. Published by Times Books, a division of Random House, Inc.

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