At the peak of the summer, use fresh corn kernels cut right off the ear. Of course, since fresh basil is usually available in most grocery stores throughout the year, this salad, which relies on many other frozen and canned ingredients, is also a great way to enjoy a taste of summer even in the dead of winter.
Serves 4
Heart healthy ingredients: 7
1 cup frozen edamame (green soybeans)
1½ cups frozen corn kernels (or kernels cut from 2 fresh ears)
1 cup frozen baby lima beans
1 tablespoon extra-virgin olive oil
1 tablespoon flaxseed oil
3 tablespoons red wine vinegar
1 clove garlic, minced
¼ cup chopped fresh basil
1 can (15 ounces) kidney beans, rinsed and drained
1 red onion, chopped
1. Place the edamame in a medium saucepan and cover with 2″ water. Bring to a boil over medium-high heat. Cook for 2 minutes. Add the corn and lima beans and cook for 3 minutes longer, or until tender. Drain, rinse under cold water, and drain completely.
2. In a large serving bowl, whisk together the olive oil, flaxseed oil, vinegar, garlic, and basil. Stir in the drained vegetables, kidney beans, and onion.
Per serving: 197 calories, 56 calories from fat, 7 g total fat, 1 g saturated fat, 2 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg cholesterol, 143 mg sodium, 27 g carbohydrates, 7 g fiber, 3 g sugar, 9 g protein
This salad comes together in minutes, thanks to preshredded coleslaw mix. Adding fresh chives and lemon enlivens the dish.
Serves 4
Heart healthy ingredients: 5
½ cup low-fat plain yogurt
½ teaspoon grated lemon peel
2 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon sugar
1 bag (16 ounces) coleslaw mix
10 chives, cut into 1″ pieces
In a large bowl, whisk together the yogurt, lemon peel, lemon juice, garlic, and sugar. Add the coleslaw mix and chives and toss to coat well.
Per serving: 58 calories, 7 calories from fat, 1 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 2 mg cholesterol, 42 mg sodium, 11 g carbohydrates, 3 g fiber, 4 g sugar, 3 g protein
Underused jicama is a large round root vegetable with a thin brown skin. Its white, crunchy flesh is refreshing in salads, adding a mild, sweet, nutty flavor. Got leftover jicama? Cut it into sticks for a great low-fat snack.
Serves 4
Heart healthy ingredients: 5
2 tablespoons extra-virgin olive oil
2 tablespoons lime juice
¼ teaspoon ground red pepper
1 medium jicama (about 1½ pounds), peeled and julienned
1 apple, cored and julienned
½ medium onion, cut into thin strips
¼ cup chopped cilantro
In a large bowl, whisk together the oil, lime juice, and pepper. Add the jicama, apple, onion, and cilantro and toss to coat well.
Per serving: 162 calories, 62 calories from fat, 7 g total fat, 1 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 9 mg sodium, 25 g carbohydrates, 10 g fiber, 9 g sugar, 2 g protein
Peppery arugula forms a bed for a crunchy, colorful salad of red grapes and white fennel bulb. Fennel, sometimes referred to as sweet anise, is a pale green vegetable with a white bulbous base, long celery-like stalks, and feathery green fronds.
Serves 4
Heart healthy ingredients: 5
½ cup reduced-fat sour cream
1 tablespoon lemon juice
1 medium head fennel, trimmed, quartered, cored, and chopped
3 cups red grapes, halved
5 fresh chives, chopped
¼ teaspoon ground black pepper
1 bag (5 ounces) baby arugula
¼ cup natural almonds, toasted and chopped
In a large bowl, combine the sour cream and lemon juice. Stir in the fennel, grapes, chives, and pepper. Arrange the arugula on a serving platter. Top with the fennel mixture and sprinkle with the almonds.
Per serving: 187 calories, 65 calories from fat, 7 g total fat, 3 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 12 mg cholesterol, 55 mg sodium, 30 g carbohydrates, 4 g fiber, 20 g sugar, 5 g protein
Kale is a green, leafy vegetable related to broccoli and cauliflower. It’s a nutritional powerhouse, giving you plenty of vitamins A, C, and K. For the most tender leaves, select smaller bunches with crisp, dark green leaves.
Serves 6
Heart healthy ingredients: 6
2 tablespoons extra-virgin olive oil
1 red onion, cut into wedges
3 cloves garlic, minced
1 pound kale, coarsely chopped and rinsed
3 tablespoons fresh lemon juice
1 apple, cut into thin strips
¼ cup raisins
Heat the oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until lightly browned. Add the garlic and kale and cook, turning often with tongs, until the kale wilts. Add the lemon juice and cook, stirring occasionally, for 2 minutes longer. Transfer to a serving bowl and top with the apple and raisins.
Per serving: 129 calories, 45 calories from fat, 5 g total fat, 1 g saturated fat, 3 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg cholesterol, 36 mg sodium, 20 g carbohydrates, 3 g fiber, 9 g sugar, 3 g protein
Greens with Strawberries and Kiwifruit
Sometimes called Chinese gooseberries, kiwifruits are grown in New Zealand and California, allowing them to be available year-round. Their sweet-tart flavor is a cross between a pineapple and a strawberry.
Serves 4
Heart healthy ingredients: 5
2 tablespoons flaxseed oil
2 tablespoons lemon juice
¼ teaspoon salt
¼ teaspoon ground black pepper
1 bag (5 ounces) mixed baby greens
1 cup strawberries, hulled and halved
1 kiwifruit, peeled, quartered, and sliced
¼ cup crumbled feta cheese
In a large bowl, whisk together the oil, lemon juice, salt, and pepper. Add the greens, strawberries, kiwifruit, and cheese and gently toss to coat well.
Per serving: 117 calories, 81 calories from fat, 9 g total fat, 2 g saturated fat, 2 g monounsaturated fat, 5 g polyunsaturated fat, 8 mg cholesterol, 259 mg sodium, 8 g carbohydrates, 2 g fiber, 4 g sugar, 2 g protein
Asparagus Salad with Goat Cheese
Soft, creamy goat cheese gives a lovely tart flavor to dishes and is a natural partner to the woodsy flavor of asparagus. Goat cheese is sold in cylinders in the specialty cheese section of your market. It is often labeled “chèvre,” which is French for “goat.”
Serves 4
Heart healthy ingredients: 5
1 pound asparagus, trimmed
4 large roasted red bell peppers, cut into thin strips
¼ cup Citrus Vinaigrette (this page)
2 shallots, minced
¼ cup pecans, toasted and chopped
3 ounces reduced-fat goat cheese, crumbled
1. Place 1″ water in the bottom of a deep skillet. Add a steamer basket and place the asparagus in the basket. Bring to a boil over high heat. Reduce the heat to medium and steam for 5 minutes, or until crisp-tender. Drain and rinse under cold water.
2. Arrange the asparagus and red peppers on a serving platter. Drizzle with the vinaigrette and top with the shallots, pecans, and cheese.
Per serving: 176 calories, 54 calories from fat, 9 g total fat, 2 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 8 mg cholesterol, 195 mg sodium, 20 g carbohydrates, 5 g fiber, 8 g sugar, 9 g protein
Spinach Salad with Warm Onion Dressing
Canadian bacon subs for regular bacon, and we add toasted walnuts for flavor and richness in this heart healthy take on the bistro classic. Toasting nuts and seeds brings out their rich, natural sweetness and imparts a golden-brown color.
Serves 4
Heart healthy ingredients: 6
4 ounces Canadian bacon
1 tablespoon extra-virgin olive oil
1 large sweet onion, such as Vidalia, chopped
6 scallions, chopped
3 tablespoons red wine vinegar
1 tablespoon frozen apple juice concentrate
1 tablespoon Dijon mustard
1 tablespoon fresh chopped thyme leaves or 1 teaspoon dried
1 package (10 ounces) spinach
8 ounces white mushrooms, sliced
¼ cup walnuts, toasted and chopped
1. Heat a nonstick skillet coated with cooking spray over medium heat. Add the bacon and cook, turning once, for 5 minutes, or until browned. Remove to a cutting board. When cooled, cut into strips.
2. Add the oil to the skillet and cook the onion and scallions, stirring occasionally, for 8 minutes, or until very tender. Add the vinegar, apple juice concentrate, mustard, and thyme. Cook, stirring occasionally, for 2 minutes longer, or until heated through.
3. Place the spinach and mushrooms in a large serving bowl. Pour over the onion mixture and toss to coat well. Sprinkle with the bacon strips and walnuts.
Note: To toast nuts, place in a dry skillet over medium heat, stirring frequently until lightly browned and fragrant.
Per serving: 189 calories, 89 calories from fat, 10 g total fat, 2 g saturated fat, 4 g monounsaturated fat, 4 g polyunsaturated fat, 14 mg cholesterol, 471 mg sodium, 18 g carbohydrates, 4 g fiber, 6 g sugar, 10 g protein
This sprightly main-dish salad features baked tofu. Available in a variety of flavors, it has a firmer texture and consistency than even the firmest tofu. It’s delicious tossed in salads, pastas, or soups.
Serves 4
Heart healthy ingredients: 6
1 large orange
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon ground black pepper
2 tablespoons extra-virgin olive oil
4 cups mesclun or spring mix
12 ounces baked tofu (Caribbean flavored or smoked), cubed
½ small red onion, cut into thin strips
¼ cup kalamata olives, pitted and chopped
1. With a small paring knife, cut off the top and bottom of the orange. Place cut side down on a cutting board and cut down around the orange to remove the skin, white pith, and outer membrane. Over a large serving bowl, cut between the membranes to release the sections, placing the sections in another bowl and allowing the juices to drip into the serving bowl. Squeeze the membranes over the serving bowl to release the juices.
2. Whisk the mustard, salt, and pepper into the juice in the serving bowl. Whisk in the oil. Add the orange sections, mesclun, tofu, onion, and olives. Toss to coat well.
Per serving: 186 calories, 114 calories from fat, 13 g total fat, 2 g saturated fat, 0 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg cholesterol, 456 mg sodium, 12 g carbohydrates, 4 g fiber, 6 g sugar, 9 g protein
Give this a try before writing it off as “too far out there.” It’s delicious—and so similar to egg salad that many folks never notice the difference. The salad makes a terrific sandwich, using whole grain bread and crispy lettuce.
Serves 4
Heart healthy ingredients: 3
1 package (14 ounces) extra-firm reduced-fat tofu, drained well and chopped
2 carrots, finely chopped
2 ribs celery, finely chopped
3 tablespoons low-fat plain yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons sweet relish
1 tablespoon Dijon or brown mustard
¼ teaspoon salt
⅛ teaspoon ground black pepper
Place the tofu, carrots, celery, yogurt, mayonnaise, relish, mustard, salt, and pepper in a medium bowl and toss to coat well.
Per serving: 96 calories, 22 calories from fat, 2 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg cholesterol, 466 mg sodium, 12 g carbohydrates, 2 g fiber, 6 g sugar, 8 g protein
Whole wheat pasta stands up well to a robust peanut sauce. Rice wine vinegar is readily available in supermarkets, either with the vinegars or Asian sauces. It is made from fermented rice and has a mild, slightly sweet flavor. Seasoned rice wine vinegar is sweeter than plain due to added sugar.
Serves 4
Heart healthy ingredients: 5
8 ounces whole grain thin spaghetti
¼ cup creamy peanut butter
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice wine vinegar
2 teaspoons toasted sesame oil
1 clove garlic, minced
½ teaspoon ground ginger
¼ teaspoon red-pepper flakes (optional)
1 small red bell pepper, cut into thin strips
1 cucumber, peeled, halved, seeded, and cut into thin 3″ strips
1. Prepare the spaghetti according to package directions. Drain, reserving ½ cup of the cooking water.
2. Meanwhile, in a serving bowl, whisk together the peanut butter, soy sauce, vinegar, oil, garlic, ginger, and pepper flakes, if using (mixture may look separated). Gradually add ¼ cup of the pasta water, whisking until the mixture is creamy.
3. Add the hot pasta to the dressing and toss to coat well, adding more pasta water if necessary. Stir in the bell pepper and cucumber.
Per serving: 340 calories, 100 calories from fat, 11 g total fat, 2 g saturated fat, 5 g monounsaturated fat, 3 g polyunsaturated fat, 0 mg cholesterol, 345 mg sodium, 52 g carbohydrates, 10 g fiber, 6 g sugar, 14 g protein
The buckwheat noodles in this Asian-inspired salad are good for your heart. One study showed that eating six servings of whole grains, like buckwheat, each week was especially helpful in postmenopausal women with high blood pressure and high cholesterol.
Serves 6
Heart healthy ingredients: 5
8 ounces soba (buckwheat) noodles
4 ounces snow peas (about 1 cup), julienned
¼ cup rice vinegar
¼ cup reduced-sodium soy sauce
1 tablespoon toasted sesame oil
2 tablespoons sugar
2 teaspoons grated peeled fresh ginger
½ cup mini peeled carrots (about 3 ounces), julienned
4 scallions, chopped
4 cups shredded romaine lettuce
1. Prepare the noodles according to package directions, adding the snow peas during the last 3 minutes of cooking. Drain.
2. Meanwhile, in a large serving bowl, whisk together the vinegar, soy sauce, oil, sugar, and ginger. Add the noodles and snow peas, along with the carrots, scallions, and lettuce. Toss to coat well.
Per serving: 210 calories, 34 calories from fat, 4 g total fat, 0 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 416 mg sodium, 35 g carbohydrates, 3 g fiber, 8 g sugar, 7 g protein
Flaxseed oil, a great source of omega-3 fatty acids, should not be cooked, as heat can damage those good fats—so cold salads are the perfect place to add the heart healthy oil. To retain the great flavor of olive oil, use half flaxseed and half olive oil.
Serves 6
Heart healthy ingredients: 5
1 pound frozen cheese tortellini
1 tablespoon extra-virgin olive oil
1 tablespoon flaxseed oil
3 tablespoons white balsamic or white wine vinegar
1 clove garlic, minced
½ teaspoon coarsely ground black pepper
½ cup sun-dried tomatoes, thinly sliced
2 bags (5 ounces each) baby arugula
1. Prepare the tortellini according to package directions. Drain, rinse under cold water, and drain again.
2. In a large bowl, whisk together the olive oil, flaxseed oil, vinegar, garlic, and pepper. Stir in the tortellini, tomatoes, and arugula.
Per serving: 288 calories, 97 calories from fat, 11 g total fat, 3 g saturated fat, 3 g monounsaturated fat, 2 g polyunsaturated fat, 12 mg cholesterol, 234 mg sodium, 26 g carbohydrates, 2 g fiber, 2 g sugar, 9 g protein
Edamame are fresh soybeans picked when green instead of dried, like the white soybeans that are canned or used to make tofu, soy milk, and other processed soy products. Look for fresh edamame, either in the pod or shelled, in the produce section from late spring to fall or in the frozen vegetable section year-round.
Serves 6
Heart healthy ingredients: 6
1½ cups water
½ cup pearl barley
¼ teaspoon salt
1 cup frozen shelled edamame (green soybeans), thawed
3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
4 scallions, chopped
1 cup grape tomatoes, halved
¼ cup fresh chopped basil
1. Bring the water to a boil in a small saucepan. Stir in the barley and salt. Reduce the heat to low, cover, and simmer for 30 minutes. Add the edamame and simmer for 10 minutes longer, or until the edamame are tender and the liquid is absorbed. Remove from the heat and allow to cool to room temperature, if desired, for about 20 minutes.
2. In a large bowl, whisk together the oil, lemon juice, and mustard. Add the barley mixture, scallions, tomatoes, and basil. Toss to coat well.
Per serving: 159 calories, 71 calories from fat, 8 g total fat, 1 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 198 mg sodium, 18 g carbohydrates, 4 g fiber, 1 g sugar, 5 g protein
“This recipe was given to me by a friend from Cuba and has become a family recipe that I am requested to bring to all of our potluck dinners, including Thanksgiving. This fresh, healthy, and colorful salad has a spicy kick and goes along with any menu.”
SUSAN Y., MIAMI, FLORIDA
Serves 6
Heart healthy ingredients: 6
¼ cup extra-virgin olive oil
1–2 tablespoons red wine vinegar
1 teaspoon ground cumin
1 teaspoon ground black pepper
¼ teaspoon ground red pepper
2 cans (15 ounces each) black turtle beans, rinsed and drained
2 ribs celery, chopped
1 green, red, or yellow bell pepper, chopped
1 red onion, cut into thin wedges
1 clove garlic, minced
1 cup chopped cilantro
In a large bowl, whisk together the oil, vinegar, cumin, black pepper, and red pepper. Add the beans, celery, bell pepper, onion, garlic, and cilantro. Toss to coat well.
Per serving: 208 calories, 89 calories from fat, 10 g total fat, 1 g saturated fat, 7 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg cholesterol, 209 mg sodium, 22 g carbohydrates, 8 g fiber, 2 g sugar, 7 g protein
This delicious salad comes together in minutes, but it really tastes best the next day. So if time permits, make it a day ahead and refrigerate until serving.
Serves 6
Heart healthy ingredients: 7
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon Italian seasoning, crushed
2 tablespoons extra-virgin olive oil
1 red onion, chopped
1 green bell pepper, chopped
1 can (15 ounces) cannellini beans, rinsed and drained
1 can (15 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans (chickpeas), rinsed and drained
1 package (9 ounces) frozen artichoke hearts, thawed
In a large serving bowl, whisk together the lemon juice, vinegar, and seasoning. Whisk in the oil until well blended. Add the onion, pepper, cannellini beans, kidney beans, garbanzo beans, and artichoke hearts. Toss to mix and coat well with the dressing.
Per serving: 212 calories, 50 calories from fat, 6 g total fat, 1 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 212 mg sodium, 31 g carbohydrates, 9 g fiber, 5 g sugar, 11 g protein
Hiziki (or hijiki) is just one of the many sea vegetables available in health food stores today. The salty-flavored delicacy contributes a subtle smokiness to this crunchy salad. It has an abundance of folic acid, which breaks down homocysteine, a risk factor for plaque-filled arteries and diabetes.
Serves 6
Heart healthy ingredients: 5
2 tablespoons dried hiziki seaweed
¼ cup orange juice concentrate
2 tablespoons rice wine vinegar
1 tablespoon flaxseed oil
1 tablespoon toasted sesame oil
1 tablespoon reduced-sodium soy sauce
1 teaspoon freshly grated ginger
1 bag (16 ounces) coleslaw mix
1 pound cooked chicken breasts, shredded (about 3 cups)
1. Place the hiziki in a small saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 minutes. Place in a fine sieve, rinse with cold water, and drain.
2. In a large bowl, whisk together the orange juice concentrate, vinegar, flaxseed oil, sesame oil, soy sauce, and ginger. Add the hiziki and coleslaw mix and toss to coat well. Stir in the chicken.
Per serving: 201 calories, 69 calories from fat, 8 g total fat, 1 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 60 mg cholesterol, 164 mg sodium, 9 g carbohydrates, 2 g fiber, 6 g sugar, 23 g protein
This hearty salad makes a wonderful healthy lunch or lighter dinner. The antioxidant-rich mesclun and onion help lower “bad” LDL cholesterol and triglycerides, as well as raise “good” HDL cholesterol, while the folate and potassium lower blood pressure.
Serves 6
Heart healthy ingredients: 4
1 pound small red potatoes, halved
½ pound green beans, diagonally sliced into 2″ pieces
½ cup Herb-Dijon Vinaigrette (this page)
1 bag (7 ounces) mesclun or spring mix
2 cans (6 ounces each) solid white tuna packed in water, drained
1 small red onion, cut into rings
1. Place the potatoes in a large saucepan and cover with 2″ water. Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 15 minutes, or until almost tender. Add the beans and cook for 4 minutes longer, or until the potatoes are tender and the beans are tender-crisp. Drain and place in a medium bowl. Toss with ¼ cup of the vinaigrette.
2. Arrange the salad greens, tuna, potatoes, beans, and onion on a large serving plate. Drizzle with the remaining ¼ cup vinaigrette.
Per serving: 221 calories, 63 calories from fat, 7 g total fat, 2 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 24 mg cholesterol, 325 mg sodium, 25 g carbohydrates, 3 g fiber, 8 g sugar, 16 g protein
Quick Arugula and Shrimp Salad
Arugula, sometimes called rocket or rugula, is a bitter green rich in iron and vitamins A and C. It adds a peppery flavor to dishes and is at home in salads but also delicious in sautés.
Serves 6
Heart healthy ingredients: 5
¼ cup fresh lemon juice
¼ cup chopped fresh herbs such as basil, cilantro, or parsley
2 teaspoons Dijon mustard
1 teaspoon sugar
1 tablespoon extra-virgin olive oil
2 tablespoons flaxseed oil
1 bag (5 ounces) baby arugula
1 cup grape tomatoes, halved
8 ounces cooked, peeled, and deveined large shrimp
In a large bowl, whisk together the lemon juice, herbs, mustard, and sugar. Whisk in the olive oil and flaxseed oil until emulsified. Add the arugula, tomatoes, and shrimp and toss to coat.
Per serving: 116 calories, 68 calories from fat, 8 g total fat, 1 g saturated fat, 3 g monounsaturated fat, 4 g polyunsaturated fat, 57 mg cholesterol, 85 mg sodium, 4 g carbohydrates, 1 g fiber, 2 g sugar, 9 g protein
Using meat from the deli counter is a quick and easy solution to meal preparation, but even low-sodium varieties have more sodium than homemade products. So use deli meats sparingly, or substitute home-baked turkey for the meats here.
Serves 6
Heart healthy ingredients: 3
8 cups shredded romaine lettuce
3 ounces low-sodium, fat-free deli-style turkey breast
3 ounces low-sodium, fat-free deli-style ham
1 cup grape tomatoes, halved
1 apple, cored and chopped
2 ounces crumbled reduced-fat feta cheese
½ cup fat-free Thousand Island dressing
Arrange the lettuce on a serving plate. Slice the turkey and ham into thin strips and arrange over the lettuce with the tomatoes, apple, and cheese. Drizzle with the dressing.
Per serving: 102 calories, 18 calories from fat, 2 g total fat, 1 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 16 mg cholesterol, 466 mg sodium, 14 g carbohydrates, 3 g fiber, 8 g sugar, 8 g protein
When preparing rice, pasta, or potatoes (baked or mashed), always double the amount. This way you will have some ready to go in the fridge for later in the week. With prepared rice on hand, this salad comes together in minutes.
Serves 4
Heart healthy ingredients: 4
¼ cup light coconut milk
¼ cup lime juice
1 teaspoon honey
1 teaspoon reduced-sodium soy sauce
¾ teaspoon green curry paste
1½ cups chopped cooked chicken breast (8 ounces)
1 cup cooked brown rice
1 cucumber, peeled, halved, seeded, and chopped
2 tomatoes, seeded and chopped
¼ cup chopped cilantro
In a large serving bowl, whisk together the coconut milk, lime juice, honey, soy sauce, and curry paste. Stir in the chicken, rice, cucumber, tomatoes, and cilantro and toss to coat well.
Per serving: 202 calories, 39 calories from fat, 4 g total fat, 2 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 48 mg cholesterol, 97 mg sodium, 20 g carbohydrates, 2 g fiber, 5 g sugar, 20 g protein
Fresh orange juice, sherry vinegar, and olive oil make a fantastic vinaigrette for a salad of greens, sweet orange pieces, and thin slices of grilled flank steak. A sprinkling of olives adds a piquant touch. If you’ve only eaten olives from a can, give some fresh ones a try. Delicious kalamata (or calamata) olives, which hail from Greece, contain monounsaturated fats that increase “good” HDL cholesterol and reduce plaque buildup in the arteries.
Serves 4
Heart healthy ingredients: 5
1 flank steak, about 8 ounces
½ teaspoon cracked black pepper
¼ teaspoon salt
2 oranges
2 tablespoons sherry vinegar
2 teaspoons Dijon mustard
1 tablespoon extra-virgin olive oil
1 bag (5 ounces) mixed greens
1 medium red onion, cut into slices and separated into rings
10 kalamata olives, pitted and quartered
1. Coat the grill rack or broiler pan with cooking spray. Preheat the grill or broiler. Season the steak with the pepper and salt.
2. Grill or broil the steak, turning once, for 8 minutes, or until a thermometer inserted in the center registers 145°F for medium-rare. Cook for 2 to 4 minutes longer, if desired, for medium (160°F) or well-done (165°F). Let stand for 10 minutes before slicing.
3. Meanwhile, with a small paring knife, cut off the top and bottom of each orange. Place cut side down on a cutting board and cut down around each orange to remove the skin, white pith, and outer membrane. Over a large bowl, cut between the membranes to release the sections, placing the sections in a small bowl and allowing the juices to drip into the large bowl. Squeeze the membranes over the large bowl to release the juice and discard.
4. Add the vinegar and mustard to the juice in the bowl. Gradually whisk in the oil until emulsified. Add the greens and onion and toss to coat well. Evenly divide among 4 plates. Top each with one-fourth of the sliced steak, orange sections, and olives.
Per serving: 168 calories, 44 calories from fat, 5 g total fat, 1 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 19 mg cholesterol, 421 mg sodium, 17 g carbohydrates, 5 g fiber, 9 g sugar, 14 g protein
Chicken and Eggplant Pasta Salad
Eggplant has a lot to offer beyond the traditional eggplant Parmesan. Here it combines with tomatoes and grilled chicken for a rich-tasting pasta salad that’s delicious served warm or at room temperature.
Serves 6
Heart healthy ingredients: 3
8 ounces whole wheat rotini
1 medium eggplant, peeled and cut into thick slices
1 pound boneless, skinless chicken breasts
¼ cup Tomato-Basil Vinaigrette (this page)
2 large tomatoes, seeded and chopped
1. Coat a grill rack or broiler pan with cooking spray. Preheat the grill or broiler. Prepare the pasta according to package directions. Drain.
2. Coat the eggplant with cooking spray. Grill or broil the chicken and eggplant, turning once, for 6 minutes, or until the eggplant is lightly browned. Transfer the eggplant to a cutting board. Continue cooking the chicken for 9 minutes longer, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Transfer to the cutting board. Loosely cover and let stand for 5 minutes before cutting the eggplant and chicken into bite-size pieces.
3. Place the vinaigrette in a large serving bowl. Add the pasta, eggplant, chicken, and tomatoes and toss to coat well.
Per serving: 274 calories, 30 calories from fat, 3 g total fat, 1 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 44 mg cholesterol, 80 mg sodium, 37 g carbohydrates, 6 g fiber, 5 g sugar, 23 g protein