Heart-healthy and tongue tantalizing recipes

By: Health Local Staff Feb 03, 2015
low fat recipes

These recipes are not only good for you, but taste good too!

For those who are carefully watching their diet due to cardiac disease or other heart-related issues, there are many recipes available that are not only good for you, but taste good, too. Here are a few exceptional recipes that are easy to make and perfect to add to your regular recipe collection:

Spicy Black Bean Asian Burgers

2-4 cups of black beans
1 small green bell pepper, cut into hunks
Onion wedges, about ¾ cup
Crushed garlic (to taste)
1 egg
1 tbsp chili powder
1 tsp cumin
1 tsp hot sauce or something from the Thai section of the grocery store
1/4 cup crackers or croutons (crumbled)

1. If cooking out on the grill, preheat the grill on high, and lightly drizzle some olive oil on foil. If baking, preheat oven to 400 degrees F and lightly oil a baking sheet.
2. In a mid-sized bowl, use a fork and mash up the bean mixture until the end result resembles paste.
3. Chop up the peppers, onion and garlic – preferably in a blender or processor. Mix in the bean mixture.
4. In a small container, mix up the egg, chili powder, seasonings, and hot sauce or chili paste.
5. To the beans, add the egg. Add the cracker mixture until a pasty consistency occurs. The mixture can be divided into as many patties as you wish, although typically 4 large patties.
6. If grilling, put the meat on the foil, and grill about 8-10 minutes on each side. When baking in the oven, this process takes about 12 minutes.

Tip: Add other veggies to the burger to make it even healthier! Try mushrooms, finely chopped carrots or whatever else you think might taste good!

Greek Pita Wrap

6 pita breads
1 (6 ounce) tomato pesto (can be pre-made)
3 Roma tomatoes
Large handful of raw spinach
3-4 mushrooms, chopped
1 cup crumbled feta cheese
Handful of light cheese (parmesan or mozzarella)
2 tablespoons olive oil
Small sprinkle of pepper, optional

1. Preheat the oven to 375 degrees F.
2. Spread the pesto on half of the bread, and situate on a cookie sheet (pesto side up). Top with all the toppings and spritz with some extra virgin olive oil. Sprinkle with sea salt and pepper to taste.  
3. Bake for 10 minutes until the bread becomes crispy to touch or taste. Slice into quarters and serve up warm.

Tip: To increase protein in this meal, add some grilled chicken or shrimp.

Tangy Turkey Breasts

2 cloves garlic, peeled and minced
2 tablespoons finely chopped red onion
1/2 teaspoon ground black pepper
2 (3 pound) boneless turkey breast
halves ½ teaspoon allspice
1/4 cup vegetable oil
1/4 cup soy sauce
2 tablespoons lemon juice
2 tablespoons brown sugar

1. In a small bowl, mix together the garlic, onion, allspice and pepper. Rub over the turkey breasts.
2. In a large bowl, mix the oil, sugar, lemon juice and soy sauce with a spoon or fork to blend. Let the turkey marinate in the mixture for a few minutes, coating all sides of the turkey. You can also let the mixture marinate longer in the refrigerator (a few hours).
3. Preheat the grill to a high temperature.
4. Grease the grate on the grill and get rid of the marinade. Put the turkey burgers on the grill to cook. It normally takes the turkey burgers about 12 minutes on each side; however, this process could take longer depending on your grill.

Tip: While you’re grilling the turkey breasts, throw some veggies on the grill, too! Put on skewers or toss lightly in olive oil or Italian dressing and place in a foil packet.

Sweet and Spicy Salmon Fillets

8 ounces apricot jelly or jam
Handful of dried apricots
2 tbsp honey
2 tbsp reduced sodium soy sauce
1 teaspoon grated fresh ginger
2 cloves garlic, minced
1/8 teaspoon cayenne pepper
1/4 teaspoon ground cinnamon
1-2 salmon filets (about ¾ lb each)

1. Preheat your oven's broiler, and grease a broiling pan.
2. In a small pan and medium heat, stir all of the ingredients together and let simmer for about 15 minutes.  This process could take a little longer depending on how powerful your stove is. Be sure to stir the sauce frequently to prevent the mixture from sticking. Remove 1/4 cup of the glaze for basting, and set the remaining aside.
3. Place the salmon filets on the greased broiling pan, and brush with glaze. Broil for about ten minutes, or until you notice the meat to flake off. Serve with remaining glaze.

Tip: Fish is very heart-healthy! Try to eat at least two servings per week.

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.