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Healthy Recipes from American Heart Association

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Healthy Recipes from American Heart Association

Sweet and Nutty Stir-Fry

Serves 4; 1 ½ cups per serving
When you crave takeout but don’t want to load up on saturated fat and sodium, try this quick and crunchy meatless meal-in-one.
4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder

Sauce:
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
¼ teaspoon crushed red pepper flakes
⅓ cup fresh orange juice
2 teaspoons grated orange zest
1 teaspoon canola or corn oil
½ cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded) red cabbage
1 cup matchstick-size carrot pieces
½ cup unsalted peanuts, dry-roasted

Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander.

Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.

In a large, nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute. Stir in the broccoli, cabbage, and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.

Tex-Mex Chili Pie

Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.

Serves 4; 1 ½ cups per serving
Chili
1 pound extra-lean ground beef
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 8-ounce can no-salt-added tomato sauce
½ cup water
½ cup chopped red onion
½ medium yellow bell pepper, chopped
½ medium green bell pepper, chopped
1 teaspoon chili powder
1 teaspoon salt-free all-purpose seasoning blend
Cooking spray
4 6-inch corn tortillas
½ cup shredded fat-free Cheddar cheese
¼ cup fat-free sour cream

In a large nonstick skillet, cook the beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up the beef.

Using a slotted spoon, transfer the beef to a 2- to 3-quart slow cooker. Add the remaining chili ingredients to the slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until the onions and bell peppers are tender and the flavors have blended.

Meanwhile, preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

Using a sharp knife, cut each tortilla into 8 triangles. Place in a single layer on the baking sheet. Lightly spray the tops with cooking spray.

Bake for 8 to 10 minutes, or until the chips are golden brown and crisp. Transfer the baking sheet to a cooling rack. Let the chips cool for 15 minutes.

 When the chili is ready, place 8 tortilla chips with a pointed end up around the inside of each rimmed soup bowl. Ladle the chili into the bowls. Sprinkle the Cheddar over the chili. Top each serving with a dollop of sour cream.

This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.

Chicken Pot Pie

Serves 8

Note: This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust.

This version of pot-pie is loaded with vegetables, gets rid of the cream or milk usually called for in other recipes, and the crust is trans-fat-free.

For the chicken:
2 tablespoons olive oil
6 cloves crushed garlic
1 tablespoon picked thyme leaves or 1 teaspoon dried
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
1 bay leaf
1 teaspoon turmeric
2 teaspoons salt-free all-purpose seasoning
1 teaspoon ground black pepper
½ teaspoon salt
2 cups frozen pearl onions, thawed
1 cup carrots, peeled and cut into 1-inch cubes
1 cup celery, cut into 1-inch pieces
1 cup shiitake mushrooms, sliced ½-inch thick
1 cup crimini or button mushrooms, quartered
4 tablespoons flour
¼ cup Pernod (optional)
3 cups low-sodium chicken stock
1 pound skinless, boneless chicken breast, cut into 2” cubes
1 cup frozen sweet peas, thawed
½ cup chopped parsley

For the crust:
1 ⅓ cups flour
½ teaspoon salt (optional)
½ cup trans fat free margarine spread
3 tablespoons ice water

Prepare the chicken. In a large sauté pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and sauté for one minute. Add the onions, carrots, celery, and mushrooms and sauté for two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole dish. Cover loosely with foil and set aside.