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Your Heart, Your Life —Heart Healthy Latino Recipes
11
Turkey Meatloaf
This healthier version of an old dinner favorite is prepared with low-fat ground turkey. You’ll love the flavor but not miss the fat!
Ingredients
• 1poundleanturkey,ground• ½cupregularoats,dry• 1largeegg• 1tablespoononion,dehydrated• ¼cupketchup• 2celerystalks,chopped• 2garliccloves,minced• ½greenpepper,diced
Directions1.Combineallingredientsand
mixwell.2.Bakeinloafpanat350°Ffor
25minutesoruntiltheinternaltemperaturereaches165°F.
3.Cutintofiveslicesandserve.
Nutrition Information
Makes 5 servings
Serving size: 1 slice (3 oz)
Each serving provides:
Calories: 197
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 103 mg
Sodium: 218 mg
Total fiber: 2 g
Protein: 23 g
Carbohydrates: 11 g
Potassium: 336 mg
22
Chicken Stew
This makeover recipe has great flavor and plenty of vegetables! It uses chicken breast or legs instead of fatty meats.
Ingredients
• 8pieceschicken,breastsorlegs• 1cupwater• 2smallgarliccloves,minced• 1smallonion,chopped• 1½teaspoonssalt• ½teaspoongroundblackpepper• 3mediumtomatoes,chopped• 1teaspoonparsley,chopped• ¼cupcelery,finelychopped• 2mediumpotatoes,peeledandchopped• 2smallcarrots,chopped• 2bayleaves
Directions
1.Removetheskinandanyextrafatfromthechickenandthrowitaway.Inalargeskillet,combinechicken,water,garlic,onion,salt(aslittleaspossible),pepper,tomatoes,andparsley.Coverandcookoverlowheatfor25minutes.
2.Addcelery,potatoes,carrots,andbayleaves,andcontinuetocookfor15moreminutesoruntilchickenandvegetablesaretender.Removebayleavesbeforeserving.
Nutrition Information
Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Total fiber: 2 g
Protein: 28 g
Carbohydrates: 10 g
Potassium: 493 g
Quick Tip
Thisrecipeislowerinsaturatedfatandcholesterolbecause:
• Itismadewithskinlesschickenandextrafatisremoved.• Nofatisadded.Itisflavoredwithvegetablesand
seasoningsandiscookedslowlyinwaterinsteadoffat.
33
Fresh Cabbage and Tomato Salad
Your family will love this tasty salad. The small amount of olive oil, rice vinegar, fresh herbs, and spices adds flavor, but few calories.
Ingredients
• 1smallheadcabbage,slicedthinly• 2mediumtomatoes,cutincubes• 1cupradishes,sliced• ¼teaspoonsalt• 2teaspoonsoliveoil• 2teaspoonsricevinegar(orlemonjuice)• ½teaspoonblackpepper• ½teaspoonredpepper• 2teaspoonsfreshcilantro,chopped
Directions
1. Inalargebowl,mixtogetherthecabbage,tomatoes,andradishes.
2. Inanotherbowl,mixtogethertherestoftheingredients,andpouroverthevegetables.
Nutrition Information
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Total fiber: 3 g
Protein: 2 g
Carbohydrates: 7 g
Potassium: 331 mg
44
Strawberry and Pineapple Delight
This refreshing, healthy dessert will satisfy any sweet tooth.
Ingredients
• 2cupsboilingwater• 1package(8-servingsizes)sugar-
free,low-caloriestrawberrygelatin• ½teaspooncinnamonpowder• 1largecan(20ounces)pineapple
chunksinfruitjuice,notdrained• 16largeicecubes• 1can(11ounces)mandarin
orangesegmentsinfruitjuice,drained
Directions
1.Pourboilingwaterinalargebowl.Addthegelatinandcinnamonpowdertothewater.Stirforatleast2minutes,makingsurethegelatiniscompletelydissolved.
2.Drainpineapplechunks,andsavethejuice.Addice(orcoldwater)totheleftoverjuicetomeasure1½cups.Addgelatin.Stiruntiliceiscompletelymelted.
3.Refrigerateabout45minutesoruntilgelatinisslightlythickened(consistencyofunbeateneggwhite).
4.Reserve¼cupeachofthepineappleandorange.Addtheremainingpineappleandorangetogelatin.Pourintoa1½-quartservingbowl.
5.Refrigerate4hoursoruntilfirm.Garnishwiththereservedpineappleandorangesegments.
Nutrition Information
Yield: 12 servings
Serving size: ½ cup
Each serving provides:
Calories: 41
Total fat: 0 g
Saturated fat: 0 g
Cholesterol: 0 g
Sodium: 23 g
Total fiber: 1 g
Protein: 1 g
Carbohydrates: 10 g
Sugars: 9 g
Potassium: 94 mg
55
Veggie Wrap
You and your family will love this low-cost recipe with low-sodium ingredients. It is quick and easy to make and full of heart healthy flavor.
Ingredients
• 1redbellpepper,sliced• 1yellowpepper,sliced• 1onion,peeledandsliced• 1teaspooncanolaoil• 115-ouncecanlow-sodium
blackbeans,drainedandrinsed• ½avocado,peeledanddiced• Juicefromonelime• ½cupchoppedfreshcilantro• 1teaspoonofchilipowder
(optional)• 1cupfat-freesourcream• 48-inch,whole-wheattortillas• 6tablespoonsoffreshsalsa
(recipebelow)
Directions1. Inanonstickpan,sautethepeppersandonion
inthecanolaoilfor5minutesovermediumheat.Addbeansandstirwell.Reduceheattolowandsimmerabout5minutes,thensetaside.
2. Inasmallbowl,combinetheavocado,limejuice,cilantro,andchilipowder.Reservehalfofthemixturefortopping.
3.Addsourcreamtobeansandmixwell.4.Warmtortillasinthemicrowaveoronthestovetop.5.Fillawarmedtortillawith¼beanmixtureand¼
avocadomixture.Drizzle2tablespoonsofsalsaoverthebeanandavocadomixture.
6.Foldendsofthetortillaover.Rolluptomakeawrap.Toptheveggiewrapswithremainingavocadomixture.Followthisprocessforthreeotherwraps.
Fresh Salsa• 6tomatoes,chopped• ½mediumonion,finelychopped• 1clovegarlic,finelyminced• 2serranoorjalapeñopeppers,finelychopped• 3tablespoonscilantro,chopped• Juiceof1lime• ⅛teaspoonoregano,finelycrushed• ⅛teaspoonsalt• ⅛teaspoonpepper• ½avocado(blackskin),diced
Directions1.Combinealloftheingredientsinaglassbowl.2.Serveimmediatelyorrefrigerateandservewithin4or5hours.
Nutrition Information
Yield: 4 servings
Serving size: 1 wrap
Each serving provides:
Calories: 367
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 318 mg
Total fiber: 14 g
Protein: 16 g
Carbohydrates: 66 g
Potassium: 976 mg
66
Quick Beef Casserole
This casserole is heart healthy because it uses lean ground beef. When you drain the meat after cooking, you lower the amount of fat and calories.
Try it and you will be amazed at the flavors!
Ingredients
• ½poundleangroundbeef• 1cuponion,chopped• 1cupcelery,chopped• 1cupgreenpepper,cubed• 3½cupstomatoes,diced• ½teaspoonsalt• ½teaspoonblackpepper• ½teaspoonpaprika• 1cupfrozenpeas• 2smallcarrots,diced• 1cupuncookedrice• 1½cupswater
Directions
1. Inaskillet,brownthegroundbeefanddrainoffthefat.
2.Addtherestoftheingredients.Mixwell.
3.Cookovermediumheatandcoverskilletuntilboiling.Reducetolowheatandsimmerfor35minutes.
4.Servehot.
Nutrition Information
Makes 8 servings
Serving size: 1⅓ cup
Each serving provides:
Calories: 201
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 16 mg
Sodium: 164 mg
Total Fiber: 3 g
Protein: 9 g
Carbohydrates: 31 g
Potassium: 449 mg
Quick Tip
Thisone-dishmealcanbemadeandfrozenovertheweekend.Reheatwhenyoudon’thavethetimetocook.
AnInitiativeoftheNational Heart, Lung, and Blood Institute tohelpreducehealthdisparitiesincardiovasculardiseaseandasthmainunderservedandminoritycommunities.Formoreinformation,visitwww.nhlbi.nih.gov/health/healthdisp.
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