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Heart Healthy Recipes
Tortilla Breakfast Wrap
3 egg whites
1 six-inch whole-wheat tortilla
½ small red bell pepper
½ small green bell pepper
¼ small onion
½ cup sliced mushrooms
½ tsp Mrs. Dash (any flavor)
2 tbsp non-fat shredded cheddar cheese
Pam cooking spray
Beat the egg whites until fluffy, and then add Mrs. Dash. Spray a skillet with Pam for 3 seconds, and stir fry the veggies until tender, set aside. Spray clean skillet for 3 seconds, heat the skillet then add the egg whites moving them constantly to prevent sticking. Add the veggies to the skillet, cover for 3 minutes. Put the tortilla on a plate and slide the eggs onto the tortilla. Carefully wrap and serve warm.
Serves one: Calories: 198, Total Fat: 4g, Cholesterol: 0g, Protein 19g, Sodium: 224 mg, Fiber: 6g
Frozen Strawberry Parfait
1 cup frozen strawberries
1 tsp fresh lemon juice
½ cup non-fat plain yogurt
1 tsp honey
Mix all ingredients in a blender until smooth (you may have to add a little water), place mixture in freezer safe container, put in freezer. Serve frozen.
Serves two: Calories: 102, Total fat: 2g, Cholesterol: 7.5mg, Protein: 5.5g, Fiber: 1g
American Style Barbeque Chicken
1 cup chopped tomatoes
1 cup chopped green peppers
1 tablespoon minced garlic
2 teaspoons olive oil
1/2 teaspoon basil
2 chicken breast halves (measure 3 oz after cooking)
Romaine lettuce leaves
Directions: Combine tomatoes, garlic, oil & basil in a shallow bowl large enough to hold the chicken. Marinate chicken breasts for 15 minutes. Remove breasts from marinade & cook over a grill for 6 to 8 minutes, or until the chicken is cooked through, turning once. Serve on a bed of romaine lettuce.
Nutrition Facts:
Protein [3]
Vegetable [1]
Quantity:
Makes 2 servings
Eggnog Minus the Egg
4 ripe bananas
1 cups of skim/non fat milk
1 cups plain nonfat yogurt
teaspoon rum extract
teaspoon of cinnamon
Pinch of nutmeg & cinnamon sticks for garnish
Place all ingredients into a blender (saving the nutmeg for a garnish). Blend until smooth and thin. Pour into individual glasses, and top each with a pinch of nutmeg and a cinnamon stick. (Makes 4 servings)
Eggplant Dip for Your Veggie Plate
1 large eggplant (pricked with a fork)
cup olive oil
3 garlic cloves
2 tablespoon finely chopped onion
2 tablespoons of Tahini paste (sesame paste)
1 tablespoons fresh lemon juice
Pinch of salt & pepper
Preheat oven to 425 Place eggplant on a baking sheet. Bake until soft and skin is crispy. Let cool. Scoop out the flesh add all ingredients and mix in a blender until smooth.
High Energy Breakfast before a workout
Power Breakfast "Oatmeal"
1 packet plain oatmeal (2 grains)
2 teaspoons almond butter (1 fat)
banana (chopped) (1 fruit)
2 teaspoons flax seed oil (1 fat)
1 teaspoon honey (freebie)
Pinch nutmeg/cinnamon
Put oats, almond butter and honey into a cereal bowl. Add boiled water to cover, and let stand covered for 5 minutes. Then add flax seed oil, nutmeg, and cinnamon, top with chopped banana.
Serves one: Calories: 398, Total Fat: 14g (9g from flax seed oil), Cholesterol: 0g, Protein 19g, Sodium: 224 mg, Fiber: 6g 
Yummy Baked Potato
1 small baking potato
small onion, chopped
1 tsp cider vinegar
1 tsp chopped fresh basil
1/4 cup plain nonfat yogurt
1 tbsp grated Parmesan cheese
Freshly ground black pepper to taste
Preheat oven to 400 F. Bake potato until tender. Combine onion, vinegar, and basil. Scoop out the potato & reserve the shells. Mash potato with yogurt, Parmesan cheese, and pepper. Stuff mixture into reserved shells.
Bake at 350 F for 30 minutes.
Nutrient Analysis per serving
July 4thBarbeque
AmericanStyleBarbequeChicken
cup chopped tomatoes
cup chopped green peppers
1 tablespoon minced garlic
2 teaspoons olive oil
1/2 teaspoon basil
2 chicken breast halves (measure 3 oz after cooking)
Romaine lettuce leaves
Directions: Combine tomatoes, garlic, oil & basil in a shallow bowl large enough to hold the chicken. Marinate chicken breasts for 15 minutes. Remove breasts from marinade & cook over a grill for 6 to 8 minutes, or until the chicken is cooked through, turning once. Serve on a bed of romaine lettuce.
Nutrition Facts:
Protein [3]
Vegetable [1]
Quantity:
Makes 2 servings
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