Heart-Healthy Recipes <Week One>
SATURDAY'S RECIPES Serve with "light" tortilla chips. Yield: 8 servings ½ teaspoon fresh lemon juice Juice of 1 lime ¼ teaspoon salt 1 pound ripe plum tomatoes, cored and chopped 2 garlic cloves, minced 1 tablespoon jalapeño pepper, chopped 1 teaspoon chopped cilantro Mix lemon juice, lime juice, and salt in a mixing bowl until salt dissolves. Add tomatoes to juice and stir. Add onions, garlic, jalapeño, and cilantro. Mix well and chill until serving time. Nutritional information per serving (1/8 of recipe, 87 grams or approximately 1/3 cup): Calories: 22, Fat: 0 g, Cholesterol: 0 mg, Sodium: 76 mg, Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g Mexican Bean Wrap Quick, easy, and healthy! Yield: 1 serving 1 whole-wheat flour tortilla 2 tablespoons guacamole ½ cup canned kidney beans, drained and rinsed ¼ cup spinach leaves 1 cup jarred sweet red peppers (found in condiment section of some supermarkets) Spread tortilla with guacamole. Add beans, spinach, and peppers. Roll up tortilla and cut in half.
Nutritional information per serving (1 wrap): Calories: 340, Fat: 6 g, Cholesterol: 0 mg, Sodium: 442 mg, Carbohydrate: 55 g, Dietary Fiber: 10 g, Sugars: 3 g, Protein: 14 g Creamy Garlic Hummus Serve with warm whole-wheat pita bread. Yield: 18 servings ¾ cup water ½ cup tahini (sesame seed paste, available at health food stores and your local supermarket) 4 large garlic cloves, crushed 2 cans (15.5 ounces each) chickpeas, rinsed and drained Juice of 1 lemon ¾ teaspoon ground cumin ½ teaspoon salt ¼ teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil Fresh parsley, for garnish Dash paprika, for garnish Combine the first four ingredients in a food processor and process until smooth. Add lemon juice, cumin, salt, and pepper and process; with motor running, slowly drizzle in the olive oil until smooth. Garnish with parsley and sprinkle with paprika. Nutritional information per serving (1/18 of recipe, 67 grams or approximately ¼ cup): Calories: 90, Fat: 5 g, Cholesterol: 0 mg, Sodium: 210 mg, Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 0 mg, Protein: 3 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. | |||
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