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Heart Healthy Recipes

Article Index
Heart Healthy Recipes
• Spinach Berry Salad
• White Bean Dip
• Corn tomales with avocado-tomatillo salsa
• Rice & Beans Salad
• Broccoli Cheddar Bake
• Crispy Potato Skins
• Vegetable Slaw
• Honey Glazed Sweet Potatoes
• Sauteed Fresh Corn
• Glazed Root Vegetables
• Grilled Lemon Chicken
• Poached Salmon
• Baked Penne Florentine
• Light Colorado Quiche
• Beef Fajitas
• Chicken & Asparagun Tossed with Penne
• Curried Pork Tenderloin in Apple Cider
• Zucchini Lasagna
• Chicken Marsala
• Caribbean Casserole
• Pumpkin Pie
• Irish Brown Bread
• Carrot and Spick Quickbread
• Orange Dream
• Three-Grain Raspberry Muffins
• Apple Berry Cobbler
• Mini Cherry Pies
All Pages

Part of a healthy lifestyle is eating right. Especially if you have a risk of heart failure. Adopting a heart-healthy diet can be tough at first but we've provided some help to get you started! These recipes are a great way to keep your diet on the right track, encouraging whole grains, plenty of fruits and veggies, and limiting foods that are high in fat and sodium.

What you eat can, over time, affect your risk for heart disease and poor blood circulation, which in turn can lead to a heart attack or stroke. It is important to understand that altering your diet can help reduce this risk.

 

 


Spinach berry salad

By Mayo Clinic staff  |  Serves 4

Ingredients:
4 packed cups torn fresh spinach
1 cup sliced fresh strawberries
1 cup fresh, or frozen, blueberries
1 small sweet onion, sliced
¼ cup chopped pecans, toasted

Salad Dressing:
2 tablespoons white wine vinegar, or cider vinegar
2 tablespoons balsamic vinegar
2 tablespoons honey
2 teaspoons Dijon mustard
1 teaspoon curry powder (can be omitted)
1/8 teaspoon pepper

Directions:

  • In a large salad bowl, toss together spinach, strawberries, blueberries, onion and pecans. In a jar with a tightfitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Nutritional Analysis:
(per serving) ¼ recipe
Calories: 158 Cholesterol: 0 mg
Protein: 4 g Sodium: 197 mg
Carbohydrate: 25 g Fiber: 4 g
Total fat: 5 g Potassium: 173 mg
Saturated fat: 0.5 g Calcium: 77 mg
Monounsaturated fat: 3 g
1 ½ carb servings


White bean dip

By Mayo Clinic Staff  |  Serves 8

Dietitian's tip: To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat oven to 350°F and roast about 30 minutes.

Ingredients:
1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice

Directions:

  • In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

Nutritional Analysis:
(per serving)
Serving size: 2 tablespoons
Calories: 109 Cholesterol: 0 mg
Protein: 5 g Sodium: 105 mg
Carbohydrate: 15 g Fiber: 3 g
Total fat: 4 g Potassium: 314 mg
Saturated fat: trace Calcium: 53 mg
Monounsaturated fat: 3 g
1 carbohydrate serving per 2 tablespoon


Corn tomales with avocado- tomatillo salsa

By Mayo Clinic staff  |  Serves 6

Dietitian's tip: Masa harina (Spanish for "dough flour") is the key ingredient in tamales. It's made from dried corn that has been soaked in limewater, cooked then ground. Lime (calcium oxide) adds calcium. The lime soak also frees up niacin, making it available to the body.

Ingredients:
18 dried corn husks, plus extra husks to make ties
3 cups fresh corn kernels or frozen kernels, thawed
2 cups masa harina
½ cup lukewarm water
1 teaspoon baking powder
½ teaspoon salt
3 tablespoons canola oil
¼ cup diced red bell pepper (capsicum)
¼ cup diced green bell pepper (capsicum)
2 tablespoons diced yellow onion
1/8 teaspoon red pepper flakes

For the salsa:
¼ cup chopped avocado
5 ounces tomatillos, husked under warm running water and chopped
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro or fresh coriander
½ teaspoon seeded, minced jalapeno chile
¼ teaspoon salt

Directions:

  • Place the corn husks in a bowl of water to soften for 10 minutes. Drain and rinse well. Pat dry and set aside.
  • In a food processor, process 2 ½ cups of the corn kernels until coarsely pureed.
  • In a large bowl, combine the pureed corn, masa harina, lukewarm water, baking powder, ½ teaspoon salt and oil. Mix until well blended, using your hands if necessary.
  • Place a dry nonstick frying pan over medium heat. Add the bell peppers, onion and remaining ½ cup corn kernels, and sauté until tender-crisp, 6 to 8 minutes. Stir in the red pepper flakes and remove from the heat.
  • To assemble a tamale, place 3 tablespoons of masa mixture in the center of a soaked corn husk. Flatten with your hand and form a small well in the center. Add 1 tablespoon of the sautéed vegetables to the well. Fold the long side of the corn husk over the filling to cover, then fold over the ends, overlapping them. Tie with a thin strip torn from an extra soaked husk. Repeat to make 18 tamales in all.
  • In a large pot fitted with a steamer basket, bring 2 inches of water to a boil. Layer the wrapped tamales in the steamer basket. Cover with a damp kitchen towel and steam until the filling becomes firm and the tamales are heated through, 50 to 60 minutes. Add more water as needed.
  • While the tamales are steaming, make the salsa. In a small bowl, combine the avocado, tomatillos, lime juice, cilantro, jalapeno and ¼ teaspoon salt. Toss gently.
  • To serve, place 3 tamales on each plate. Accompany each serving with a generous spoonful of salsa on the side.

Nutritional Analysis:
(per serving)
Makes 18 tamales
Serving size: 3 tamales (1/6 recipe)
Calories: 297 Cholesterol: 0 mg
Protein: 7 g Sodium: 375 mg
Carbohydrate: 49 g Fiber: 7 g
Total fat: 11 g Potassium: 466 mg
Saturated fat: 1g Calcium: 125 mg
Monounsaturated fat: 5 g

Diabetes Exchanges:
For 3 tamales:
3 carbohydrate servings
For 2 tamales:
2 carbohydrate servings


Rice and beans salad

Serves 10 Main-Dish Servings

Ingredients:
1 ½ cups uncooked brown rice
3 cups water
½ cup chopped fresh parsley
½ cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
15 ounce can garbanzo beans, rinsed and drained
15 ounce can dark kidney beans, rinsed and drained
¼ cup olive oil
1/3 to ½ cup rice vinegar, according to your taste

Directions:

  • Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Nutritional Analysis:
(per serving)
1/10th recipe
Calories: 250 Cholesterol: 0 mg
Protein: 7 g Sodium: 206 mg
Carbohydrate: 39 g Fiber: 5 g
Total fat: 7 g Potassium: 180 mg
Saturated fat: 1 g Calcium: 49 mg
Monounsaturated fat: 4 g
For 1/10th recipe (1 cup):
2 carbohydrate servings


Broccoli Cheddar Bake

By Mayo Clinic Staff  |  Serves 6

Dietitian's tip: Well-cooked broccoli should look bright green and crisp but be tender when pierced with a fork. Because the florets cook faster than the stalks, cut the stalks in half lengthwise to increase their surface area. This ensures more even cooking.

Ingredients:
4 cups chopped fresh broccoli
½ cup finely chopped onion
2 tablespoons water
1 ½ cups eggs substitute
1 cup fat-free milk
1 cup shredded cheddar cheese
½ teaspoon ground black pepper

Directions:

  • Preheat oven to 350°F. Lightly coat a baking dish with cooking spray.
  • In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.
  • In a bowl, combine the egg substitute, milk and ¾ cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.
  • Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife is inserted in the center and comes out clean, about 45 minutes. Remove from the oven and top with the remaining ¼ cup shredded cheese. Let stand about 10 minutes before serving.

Nutritional Analysis:
(per serving)
Calories: 168 Cholesterol: 21 mg
Protein: 15 g Sodium: 266 mg
Carbohydrate: 8 g Fiber: 2 g
Total fat: 9 g Potassium: 472 mg
Saturated fat: 4 g Calcium: 237 mg
Monounsaturated fat: 2 g
Cheddar cheese makes this not the lowest fat choice. Maybe try using a lower fat cheese.

Diabetes Exchanges: 1/6th recipe = ½ carbohydrate serving


Crispy Potato Skins

By Mayo Clinic Staff  |  Serves 2

Dietitian's tip: You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway
seed, tarragon or thyme.

Ingredients:
2 medium russet potatoes
Butter-flavored cooking spray
1 tablespoon minced fresh rosemary
1/8 teaspoon freshly ground black pepper

Directions:

  • Preheat oven to 375°F
  • Wash the potatoes and pierce them with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.
  • Carefully- potatoes will be very hot- cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of potato flesh attached to the skin. Save the pulp for another use.
  • Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Nutritional Analysis:
(per serving)
Serving size: 2 potato skin halves
Calories: 114 Cholesterol: 0 mg
Protein: 2 g Sodium: 12 mg
Carbohydrate: 27 g Fiber: 4 g
Total fat: 0 g Potassium: 332 mg
Saturated fat: 0 g Calcium: 20 mg
Monounsaturated fat: 0 g
Two potato skin halves= 2 carbohydrate servings


Vegetable Stew

A great new way to use summer vegetables.
Serves 8  |  Serving size: 1 ¼ cups

Ingredients:
3 cups water
1 cube vegetable bouillon, low sodium (40% less)
2 cups white potatoes, cut in 2-inch strips
2 cups carrots, sliced
4 cups summer squash, cut in 1-inch squares
1 cup summer squash, cut in 4 chunks
1 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh corn, 1 ½ cup)
1 teaspoon thyme
2 cloves garlic, minced
1 stalk scallion, chopped
½ small hot pepper, chopped
1 cup onion, coarsely chopped
1 cup tomatoes, diced (add other favorite vegetables, such as broccoli and cauliflower)

Directions:

  • Put water and bouillon in large pot and bring to a boil.
  • Add potatoes and carrots, and simmer for 5 minutes.
  • Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
  • Remove four chunks of squash and puree in blender.
  • Return pureed mixture to pot and let cook for 10 minutes more.
  • Add tomatoes and cook for another 5 minutes.
  • Remove from flame and let sit for 10 minutes to allow stew to thicken.

Nutritional Analysis:
Calories: 119 Cholesterol: 0 mg
Protein: 4 g Sodium: 196 mg
Carbohydrate: 27 g Fiber: 4 g
Total fat: 1 g Potassium: 524 mg
Saturated fat: less than 1 g
1 ¼ cups = 2 carbohydrate exchanges


Honey-glazed sweet potatoes

By Mayo Clinic staff  |  Serves 8

Dietitian's tip: Instead of topping canned sweet potatoes with a glaze and miniature marshmallows, this version uses fresh sweet potatoes and a lighter sweet coating, which brings out the flavor of the sweet potatoes and saves calories.

Ingredients:
¼ cup water
2 tablespoons brown sugar
2 tablespoons honey
1 tablespoon olive oil
2 pounds sweet potatoes (about 4 large), peeled and cut into wedges
Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

Directions:

  • Preheat oven to 375°F. Lightly coat a 9-by-13 inch baking pan with cooking spray.
  • To make the sauce, in a small bowl add the water, brown sugar, honey and olive oil. Whisk until smooth.
  • Place a single layer of sweet potatoes in the baking pan. Pour the sauce over the sweet potatoes. Turn to coat them.
  • Cover and bake until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes.
  • Transfer to a serving dish and top with pepper or chopped herb of choice. Serve immediately.

Nutritional Analysis:
(per serving or 1/8th of recipe)
Calories: 149 Cholesterol: 0 mg
Protein: 2 g Sodium: 42 mg
Carbohydrate: 31 g Fiber: 4 g
Total fat: 2 g Potassium: 553 mg
Saturated fat: < 1 g Calcium: 46 mg
Monounsaturated fat: 1 g
1/8th of recipe = 2 carbohydrate servings


Sauteed fresh corn

By Mayo Clinic staff  |  Serves 4

Dietitian's tip: Instead of bacon, this recipe uses prosciutto- a seasoned Italian ham- which has less fat and calories. If you prefer, substitute lean luncheon ham or smoked turkey for the proscuitto.

Ingredients:
1 teaspoon olive oil
½ cup prosciutto, cut into strips
2 cups fresh corn kernels (cut from about 4 medium ears of corn) or frozen corn
1 green bell pepper, seeded, cored and diced
1 teaspoon minced garlic

Directions:

  • In a large skillet, heat the olive oil over medium heat. Add the prosciutto and sauté until the meat is crisp, about 5 minutes. Stir in the corn, bell pepper
  • and garlic. Saute, stirring occasionally, until the kernels are tender, 5 to 7 minutes. Serve immediately.

Nutritional Analysis:
(per serving or 1/4th of recipe)
Calories: 103 Cholesterol: 5 mg
Protein: 5 g Sodium: 192 mg
Carbohydrate: 19 g Fiber: 2.5 g
Total fat: 2 g Potassium: 263 mg
Saturated fat: < 1 g Calcium: 8 mg
Monounsaturated fat: 1 g
1/4th of recipe = 1 carbohydrate serving


Glazed root vegetables

By Mayo Clinic staff  |  Serves 4

Dietitian's tip: Any type of root vegetable works well in this side dish. For variety try sweet potatoes, parsnips or rutabagas.

Ingredients:
1 ½ cups water
½ cup pearl onions, cut into 1-inch pieces
½ cup baby carrots, cut into 1-inch pieces
½ cup small turnips, cut into 1-inch pieces
½ cup new potatoes, cut into 1-inch pieces
2 teaspoons sugar
1 teaspoon olive oil

Directions:

  • In a saucepan, add the water, onions, carrots, turnips and potatoes. Simmer uncovered over medium heat until vegetables are tender and the water is almost absorbed, about 15 minutes. Sprinkle with sugar and olive oil. Turn up the heat and continue to cook, shaking the pan until the vegetables are glazed and slightly golden. Transfer to a serving dish and serve immediately.

Nutritional Analysis:
(per serving)
Serving size: ½ cup
Calories: 100 Cholesterol: 0 mg
Protein: 2 g Sodium: 50 mg
Carbohydrate: 20 g Fiber: 1 g
Total fat: 1 g Potassium: 357 mg
Saturated fat: trace Calcium: 31 mg
Monounsaturated fat: 0.5 g
½ cup = 1 carbohydrate serving


Grilled Lemon Chicken

Serves 4
Prep: 20 minutes
Marinate: 1 hour
Grill: 12 minutes

Ingredients:
4 skinless, boneless chicken breast halves (about 1 ¼ pounds total)
½ cup reduced-sodium chicken broth
1 tablespoon finely shredded lemon peel (zest)
¼ cup lemon juice
1 tablespoon finely snipped fresh lemon thyme or thyme
¼ teaspoon ground black pepper
2 lemons, halves
Fresh lemon thyme or thyme sprigs, optional

Directions:

  • Place the chicken in a resealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon peel, lemon juice, 1 tablespoon thyme, and pepper. Pour over chicken. Seal bag. Marinate in the refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.
  • Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (170°F), turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves to grill for the last 3 minutes of grilling.
  • Serve chicken with grilled lemons and, if desired, top with additional fresh thyme

Nutritional Analysis:
Calories: 161
Cholesterol: 82 mg
Protein: 33 g
Fiber: 4 g
Total fat: 1.8 g
Saturated fat: 5 g


Poached Salmon

The tomato relish adds just the right amount of flavor.
Serves 4

Ingredients:
Spicy Tomato Relish:
2 medium tomatoes, chopped
2 tablespoons yellow onion, finely chopped
2 tablespoons fresh parsley, finely chopped
1 teaspoons red pepper flakes, or to taste
¼ cup red wine vinegar
2 tablespoons olive oil
Black pepper, to taste

Salmon:
4 5-ounce salmon steaks
3 cups water
4 black peppercorns
1 lemon, thickly sliced
3 parsley sprigs
1 small onion, thickly sliced
2 bay leaves

Directions:

  • For relish, combine all the ingredients in a bowl and set aside.
  • Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaf.
  • Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water. Add additional water if needed.
  • Cook, uncovered, for 10 to 12 minutes or until fish is just tender. It will flake easily when tested with a fork. Never let water boil or fish will toughen.
  • Divide the relish on four plates.

Nutritional Analysis:
Serving size: 1 salmon steak and ¼ cup relish
Calories: 246 Cholesterol: 93 mg
Protein: 31 g Sodium: 94 mg
Carbohydrate: 7 g Fiber: 2 g
Total fat: 10 g Potassium: 945 mg
Saturated fat: 3 g
Diabetes Exchanges: ½ carbohydrate serving


Baked Penne Florentine

Serves 6
Prep: 30 minutes
Bake: 30 minutes

Ingredients:
8 ounces dried multigrain or whole wheat penne pasta
1 10-ounce package frozen chopped spinach, thawed and well drained
¼ cup vegetable broth (low sodium)
1 medium onion, chopped
2 cloves garlic, minced
½ cup raw cashews
1 ¾ cups water
1 15- to 16-ounce can Great Northern beans, navy beans, or cannelloni beans (white kidney beans), rinsed and drained
2 teaspoons lemon juice
½ teaspoon dry mustard
¼ teaspoon salt
¼ teaspoon ground black pepper
½ cup soft whole wheat bread crumbs

Directions:
Preheat oven to 375°F. Cook the pasta according to package directions. Drain and return to hot pan. Add spinach; toss to combine. Spoon into a 2-quart casserole; set aside.
In a small saucepan, combine vegetable broth, onion, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until onion is tender. Remove from heat and set aside.
Place cashews in a food processor. Cover and process until finely ground. Add half of the water; blend until smooth. Add onion mixture, beans, lemon juice, mustard, salt and pepper. Cover and process until smooth. Transfer to a medium bowl and stir in the remaining water. Stir bean mixture into pasta mixture in casserole. Sprinkle with bread crumbs.
Bake, uncovered, about 30 minutes or until crumbs are toasted. Let stand for 10 minutes before serving.

Nutritional Analysis:
Calories: 315 Protein: 15 g
Sodium: 198 mg Fiber: 10 g
Carbohydrate: 53 g
Total fat: 8 g
Saturated fat: 1 g
Diabetes Exchanges: 1/6th recipe = 3 carbohydrate servings


Light Colorado Quiche

Serves 8
Prep: 15 minutes
Bake: 45 minutes

Ingredients:
½ cup fat-free milk
2 tablespoons all-purpose flour
¾ cup refrigerated or frozen egg product, thawed
1 cup low-fat cottage chesses
2 ounces reduced-fat cream cheese (Neufchatel), cut up
1 cup shredded sharp cheddar cheese or Monterey Jack cheese (4 ounces)
½ teaspoon sugar
1/8 teaspoon ground black pepper
Fresh chopped tomatoes (optional)
Chopped fresh basil or oregano (optional)

Directions:
Preheat oven to 350°F. In a medium bowl, gradually whish the milk into the flour until smooth. Whisk in the egg, cottage cheese and cream cheese (mixture will not be smooth). Stir in cheddar cheese, sugar, and pepper.
Pour mixture into a lightly greased 9-inch pie plate. Bake fore 45 to 50 minutes or until puffed and golden and a knife inserted near the center comes out clean. Serve immediately. If desired, garnish with tomatoes and fresh herbs.

Nutritional Analysis:
Calories: 118 Cholesterol: 22 mg
Protein: 11 g Sodium: 283 mg
Carbohydrate: 4 g Iron (DV7): 3
Total fat: 6 g
Calcium (DV7.): 15

Diabetes Exchange:
1/8th recipe would not count as any carbohydrate


Beef Fajitas

Serves 4
Prep: 15 minutes
Broil: 20 minutes

Ingredients:
1 flank steak (1 pound)
1 Spanish onion (about 9 ounces), sliced
1 sweet red pepper, cored, seeded and sliced
1 clove garlic, finely chopped
¼ cup fresh lime juice
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh cilantro
¼ teaspoon ground cumin
1/8 teaspoon salt
8 flour tortillas (8-inch), warmed
Pico de gallo (optional)

Directions
Combine steak, onion and red pepper in shallow dish. Combine garlic, lime juice, oil, vinegar, cilantro, cumin and salt in small bowl. Pour over steak and vegetables; toss. Cover and refrigerate for 1 to 2 hours.
Preheat broiler. Broil steak 6 inches from heat for 8 to 10 minutes on one side; turn over. Add vegetables with remaining marinade. Broil 10 minutes more or until meat is done to desired doneness and vegetables are cooked.
Let meat stand 10 minutes. Cut diagonally against grain into thin slices. Mound steak and vegetables into tortillas; fold and serve. If desired, serve with pico de gallo.

Nutritional Analysis:
Calories: 451 Cholesterol: 44 mg
Protein: 24 g Sodium: 521 mg
Carbohydrate: 57 g
Total fat: 13 g

Diabetes Exchange:
¼ recipe (2 flour tortillas each) = 4 carbohydrate servings
Each tortilla = 2 carbohydrate servings


Chicken and asparagus tossed with penne

By Mayo Clinic staff  |  Serves 2

Dietitian's tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as feta or Romano.

Ingredients:
1 ½ cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese

Directions:

  • Fill a large pot ¾ full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.
  • In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
  • Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and sauté over medium heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, and simmer 1 minute more.
  • In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
  • To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with ½ tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis:
(per serving or ½ recipe)
Calories: 455 Cholesterol: 81 mg
Protein: 41 g Sodium: 240 mg
Carbohydrate: 55 g Fiber: 6.5 g
Total fat: 8 g Potassium: 462 mg
Saturated fat: 3.5 g Calcium: 125 mg
Monounsaturated fat: 2 g
Diabetes Exchange: 3 carbohydrate servings


Curried pork tenderloin in apple cider

By Mayo Clinic staff  |  Serves 6

Dietitian's tip: Apple cider is unfiltered juice from apples. In the United States, cider is referred to as "sweet" (unfermented and alcohol-free) or "hard" (fermented and contains alcohol). In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.

Ingredients:
16 ounces pork tenderloin, cut into 6 pieces
1 ½ tablespoons curry powder
1 tablespoon extra-virgin olive oil
2 medium yellow onions, chopped (about 2 cups)
2 cups apple cider, divided
1 tart apple, peeled, seeded and chopped into chunks
1 tablespoon cornstarch

Directions:

  • Season the pork tenderloin with curry powder and let stand for 15 minutes.
  • In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes. Remove the meat from the skillet and set aside.
  • Add the onions to skillet and sauté until soft and golden. Add 1 ½ cups of apple cider, reduce the heat and simmer until the liquid is half the volume.
  • Add the chopped apple, cornstarch and the remaining ½ cup apple cider. Stir and simmer wile the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.
  • To serve, arrange tenderloin on a serving platter or divide onto individual plates. Pour thickened sauce over meat and serve immediately.

Nutritional Analysis:
(per serving or 1/6th recipe)
Calories: 243 Cholesterol: 70 mg
Protein: 24 g Sodium: 48 mg
Carbohydrate: 19 g Fiber: 2 g
Total fat: 8 g Potassium: 410 mg
Saturated fat: 2 g Calcium: 34 mg
Monounsaturated fat: 4 g
Diabetes Exchange: 1 carbohydrate serving


Zucchini Lasagna

Serves 6

Ingredients:
½ pound lasagna noodles (whole-grain if available), cooked in unsalted water
¾ cup part-skim mozzarella cheese, grated
1 ½ cups fat free cottage cheese (use unsalted cottage cheese to reduce the sodium content. New sodium content for each serving is 196 mg.)
¼ cup low-fat Parmesan cheese, grated
1 ½ cups raw zucchini, sliced
2 ½ cups no salt added tomato sauce
2 teaspoons basil, dried
2 teaspoons oregano, dried
¼ cup onion, chopped
1 clove garlic
1/8 teaspoon black pepper

Directions:

  • Preheat oven to 350°F. Lightly spray 9- by 13-inch baking dish with olive/canola oil spray.
  • In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.
  • In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.
  • Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.
  • Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
  • Bake fore 30-40 minutes. Cool for 10-15 minutes. Cut into 6 portions.

Nutritional Analysis:
(per serving or 1 piece)
Calories: 276 Cholesterol:11 mg
Protein: 19 g Sodium: 380 mg
Carbohydrate: 41 g Fiber: 5 g
Total fat: 5 g Potassium: 561 mg
Saturated fat: 2 g
Diabetes Exchange:
1 cup (8 ounces) = 2 carbohydrate servings


Chicken Marsala

Serves 4

Ingredients:
1/8 teaspoon black pepper
¼ teaspoon salt
¼ cup flour
4 (5 ounce total) chicken breasts, boned, skinless
1 tablespoon olive oil
½ cup Marsala wine
½ cup chicken stock, fat skimmed from top
½ lemon, juice only
½ cup mushrooms, sliced
1 tablespoon fresh parsley, chopped

Directions:

  • Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
  • In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside.
  • To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced.
  • Return browned chicken breasts to skillet. Spoon sauce over chicken.
  • Cover and cook for about 5-10 minutes or until chicken is done.
  • Serve sauce over chicken. Garnish with chopped parsley.

Nutritional Analysis:
(per serving or 1 chicken breast with 1/3 cup of sauce)
Calories: 285 Cholesterol: 85 mg
Protein: 33 g Sodium: 236 mg
Carbohydrate: 11 g Fiber: 1 g
Total fat: 8 g Potassium: 348 mg
Saturated fat: 2 g
Diabetes Exchange:
½ to 1 carbohydrate exchange


Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor.
Serves 10

Ingredients:
1 medium onion, chopped
½ green pepper, diced
1 tablespoon canola oil
1 14.5-ounce can stewed tomatoes (low sodium)
1 16-ounce can black beans (or beans of your choice)
1 teaspoon oregano leaves
½ teaspoon garlic powder
1 ½ cups instant brown rice, uncooked

Directions:

  • Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  • Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

Nutritional Analysis:
(per serving or 1 cup)
Calories: 185 Cholesterol: 0 mg
Protein: 7 g Sodium: 297 mg
Carbohydrate: 37 g Fiber: 7 g
Total fat: 1 g Potassium: 292 mg
Saturated fat: 0 g


Pumpkin Pie

Serves 8
Prep: 10 minutes
Total Time: 1 ¼ hours

Ingredients:
1 (15 ounce) can pumpkin (about 1 ¾ cups)
8 ounces skim milk (has a slight taste) or 8 ounces low-fat soymilk (has a slight taste)
3 egg whites
2/3 reduced fat graham cracker crust (take off the sides of crust and discard)
¾ cup Splenda sugar substitute
2 egg whites, for the crust
Pumpkin pie spice

Directions:

  • Preheat oven to 425°F.
  • Mix pumpkin, milk and egg whites until smooth.
  • Gradually stir in Splenda (1/4 cup at a time).
  • Add the pumpkin pie spice; taste and add more if need be.
  • Pour into crust* and spread evenly. *To make crust less likely to turn soggy, beat some egg whites and brush over the crust and bake at 350°F for about 5 minutes.
  • Bake in the oven for 15 minutes then reduce the temperature to 350°F and bake for another 45 minutes (may vary depending on ovens).
  • Let cool and serve your favorite way.

Nutritional Analysis:
No nutritional information, but looks like about 20 g of carbohydrates per serving or 1 carbohydrate serving for 1/8th of pie.


Irish Brown Bread

By Mayo Clinic staff  |  Makes 24 slices

Dietitian's tip: A staple in homes all over Ireland, this hearty round wheat bread is a snap to make. It's typically cut into wedges and served with jam for the morning meal. Don't forget to cut an X into the top of the dough.

Ingredients:
2 cups whole-wheat (wholemeal) flour
1 ½ cups all-purpose (plain) flour, plus extra for kneading and dusting
½ cup wheat germ
2 teaspoons baking soda (bicarbonate of soda)
¼ teaspoon salt
2 cups low-fat buttermilk
1 egg, lightly beaten

Directions:

  • Preheat the oven to 400°F. Have ready a nonstick baking sheet.
  • In a bowl, combine the flours, wheat germ, baking soda and salt. Whisk to blend. Beat in the buttermilk and egg and stir just until moistened.
  • Turn the dough out onto a generously floured work surface and, with floured hands, gently knead it 8 to 10 times; the dough will be sticky. Gather into a loose ball.
  • On the baking sheet, form the dough into a 7-inch round. Dust the top of dough with a small amount of flour. Cut a 4-inch X into the top of the dough, cutting about ½ inch deep. Bake until the bread splits open at the X and makes a hollow sound when the underside is tapped, 25 to 30 minutes. Transfer to a wire rack and let cool for 2 hours (ideally) before slicing.

Nutritional Analysis:
(per serving or 1 slice or 1/24th of loaf)
Calories: 82 Cholesterol: 10 mg
Protein: 4 g Sodium: 154 mg
Carbohydrate: 15 g Fiber: 2 g
Total fat: 1 g Potassium: 104 mg
Saturated fat: 0 g Calcium: 30 mg
Monounsaturated fat: 0 g
Diabetes Exchange:
1 slice = 1 carbohydrate serving


Carrot and spick quickbread

By Mayo Clinic staff  |  Makes one loaf, (1/2-inch slice per serving)- About 17 slices per recipe

Ingredients:
½ cup sifted all-purpose flour
1 cup whole-wheat flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
1/3 cup trans fat-free buttery blend, softened to room temperature
¼ cup, plus 2 tablespoons, firmly packed brown sugar
1/3 cup skim milk
2 tablespoons unsweetened orange juice
Egg substitute equivalent to 1 egg, or 2 egg whites, beaten
1 teaspoon vanilla extract
1 teaspoon grated orange rind
1 ½ cups shredded carrots
2 tablespoons golden raisins
1 tablespoon finely chopped walnuts

Directions:

  • Combine first 6 ingredients in a small bowl. Set aside. Using a mixer, or stirring vigorously by hand, cream buttery blend in a good-sized mixing bowl. Gradually add sugar, beating well. Beat in milk, orange juice, egg, vanilla and orange rind. Stir in carrots, raisins and walnuts. Add reserved dry ingredients. Mix well. Spoon batter into 2 ½- by- 4 ½- by 8 ½-inch loaf pan coated with cooking spray. Bake at 375°F for 45 minutes, or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove from pan and let cool completely on wire rack.

Nutritional Analysis:
(per serving or ½" slice)
Calories: 103 Cholesterol: trace
Protein: 2 g Sodium: 129 mg
Carbohydrate: 15 g Fiber: 1 g
Total fat: 4 g Potassium: 107 mg
Saturated fat: 0.6 g Calcium: 31 mg
Monounsaturated fat: 2 g
Diabetes Exchange:
1 carbohydrate serving


Orange Dream

By Mayo Clinic staff  |  Serves 4

Dietitian's tip: Whip up this frothy cooler in minutes- it tastes like an old-fashioned Creamsicle. For best results, start with ice-cold soy milk and use freshly squeezed orange juice. Creamy, custard-like silken tofu adds extra body. For additional calcium, use calcium-fortified orange juice.

Ingredients:
1 ½ cups orange juice, chilled
1 cup light vanilla soy milk (soya milk), chilled
1/3 cup silken or soft tofu
1 tablespoon dark honey
1 teaspoon grated orange zest
½ teaspoon vanilla extract
5 ice cubes
4 peeled orange segments

Directions:

  • In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.
  • Pour into 4 tall, chilled glasses and garnish each glass with an orange segment.

Nutritional Analysis:
(per serving or ¼ recipe)
Calories: 105 Cholesterol: 0 mg
Protein: 3 g Sodium: 18 mg
Carbohydrate: 20 g Fiber: 1 g
Total fat: 1 g Potassium: 249 mg
Saturated fat: < 1 g Calcium: 109 mg
Monounsaturated fat: < 1 g
Diabetes Exchanges:
1 carbohydrate serving


Three-grain raspberry muffins

By Mayo Clinic staff  |  Makes 12 muffins

Dietitian's tip: Cornmeal gives these muffins a crunchy texture that pairs well with any sweet berry, from raspberries to blueberries. If one dozen muffins is too many, freeze any extras in a lock-top plastic bag.

Ingredients:
½ cup rolled oats
1 cup 1 percent low-fat milk or plain soy milk (soya milk)
¾ cup all-purpose (plain) flour
½ cup cornmeal, preferably stone-ground
¼ cup wheat bran
1 tablespoon baking powder
¼ teaspoon salt
½ cup dark honey
3 ½ tablespoons canola oil
2 teaspoons grated lime zest
1 egg, lightly beaten
2/3 cup raspberries

Directions:

  • Preheat oven to 400°F. Line a 12-cup muffin pan with paper or foil liners.
  • In a large microwave-safe bowl, combine the oats and milk. Microwave on high until the oats are creamy and tender, about 3 minutes. Set aside.
  • In a large bowl, combine the flour, cornmeal, bran, baking powder and salt. Whisk to blend. Add the honey, canola oil, lime zest, oats mixture and egg. Beat just until moistened but still slightly lumpy. Gently fold in the raspberries.
  • Spoon the batter into the 12 muffin cups, filling each cup about 2/3 full. Bake until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean, 16 to 18 minutes. Transfer the muffins to wire rack and let cool completely.

Nutritional Analysis:
(per serving or 1 muffin or 1/12th of recipe)
Calories: 162 Cholesterol: 19 mg
Protein: 3 g Sodium: 156 mg
Carbohydrate: 27 g Fiber: 2 g
Total fat: 5 g Saturated fat: 1 g
Monounsaturated fat: 3 g
Diabetes Exchanges: 2 carbohydrate servings


Apple berry cobbler

By Mayo Clinic staff  |  Serves 6

Ingredients:
1 cup fresh raspberries
1 cup fresh blueberries
2 cups chopped apples
2 tablespoons turbinado or brown sugar
½ teaspoon ground cinnamon
1 teaspoon lemon zest
2 teaspoons lemon juice
1 ½ tablespoons cornstarch

For the topping:
Egg white from 1 large egg
¼ cup soy milk
¼ teaspoon salt
½ teaspoon vanilla
1 ½ tablespoons turbinado or brown sugar
¾ cup whole-wheat pastry flour

Directions:

  • Preheat oven to 350°F. Lightly coat 6 individual oven-proof ramekins or soufflé dishes with cooking spray.
  • In medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.
  • In a separate bowl, add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.
  • Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.
  • Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional Analysis:
(per serving or 1/6th of recipe)
Calories: 128 Cholesterol: 0 mg
Protein: 3 g Sodium: 115 mg
Carbohydrate: 29 g Fiber: 4 g
Total fat: trace Potassium: 109 mg
Saturated fat: trace Calcium: 28 mg
Monounsaturated fat: trace
Diabetes Exchanges:
1/6th recipe = 2 carbohydrate servings


Mini Cherry Pies

Makes 5 tarts ( 10 servings)

Ingredients:
1 ¼ cups granulated sugar
3 tablespoons cornstarch or quick-cooking tapioca
5 ½ cups fresh or frozen unsweetened pitted tart red cherries
Fat-free milk (optional)
Coarse sugar (optional)
Whole Wheat Pastry

Directions:

  • In a large bowl, stir together granulated sugar and cornstarch. Add cherries; gently toss until coated. Let mixture stand about 15 minutes or until a syrup forms, stirring occasionally. (If using frozen cherries, let cherry mixture stand about 45 minutes or until fruit is partially thawed but still icy.)
  • Preheat oven to 375°F. Prepare Whole Wheat Pastry dough. Set aside one-fourth of the dough. Divide remaining dough into five portions. On lightly floured surface, roll each portion to a 6 ½ inch circle. Line five 4-inch tart pans with pastry. Trim to just beyond edge of each pan. Crimp as desired. Set aside.
  • Roll the reserved dough to 1/8 inch thickness. Using a 2- to 3- inch heart-shaped cookie cutter, cut the rolled out dough into heart shapes. Using a smaller heart-shaped cookie cutter, cut another heart from the center of each heart cutout.
  • Stir cherry mixture; transfer to pastry-lined tart pans. Place the heart shapes on filling. If desired, brush pastry with milk and sprinkle with coarse sugar.
  • Place tarts on a baking sheet. Bake for 40 to 50 minutes (60 to 70 minutes if used frozen fruit) or until filling is bubbly in centers and pastry is golden brown. Cool on a wire rack. Makes 5 tarts ( 10 servings).
  • Whole Wheat Pastry: In medium bowl, stir together 1 ¼ cups unbleached all-purpose flour, 1 cup whole wheat flour, ½ teaspoon salt, and ½ teaspoon ground cinnamon. Using a pastry blender, cut in 2/3 cup transfat-free shortening until mixture resembles coarse crumbs. Sprinkly 1 tablespoon cold water over part of the mixture; gently toss with a fork. Push moistened dough to side of bowl. Repeat, using 1 tablespoon cold water at a time, until all of the dough is moistened (6 to 8 tablespoons cold water total). Form dough into a ball.
  • For 9-in pie: Prepare filling and pastry as directed. Divide pastry into two portions. On lightly floured surface, roll one dough portion to a 12-inch circle. Line a 9-inch pie plate with pastry circle. Roll out remaining pastry and cut heart cutouts as directed in step 3. Stir cherry mixture; transfer to pastry-line pie plate. Trim pastry to ½ inch beyond edge of pie plate; fold under edge and crimp as desired. Arrange heart cutouts of filling. If desired, brush with milk and sprinkle with coarse sugar. To prevent overbrowning, cover edge of pie with foil. Bake for 30 minutes (or 50 minutes if used frozen fruit). Remove foil. Bake for 25 to 30 minutes more or until filling is bubbly and pastry is golden brown. Cool on a wire rack. Makes 10 servings.

Nutritional Analysis:
(per serving or ½ of tart)
Calories: 365
Protein: 4 g Sodium: 120 mg
Carbohydrate: 58 g Fiber: 3 g
Total fat: 13 g
Saturated fat: 3 g
Diabetes Exchanges:
½ tart of 1/10th of pie = 4 carbohydrates (probably not a wise choice for person with diabetes) They could substitute Splenda for sugar and would end up with 1 carbohydrate serving.