Heart Healthy Recipes - St. Mary's Good Samaritan Hospital

Stay young at heart with these recipes to support your heart-healthy diet.

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 tight fitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Nutritional Analysis:

(per serving) ¼ recipe

Calories: 158
Protein: 4 g
Carbohydrate: 25 g
Total fat: 5 g
Saturated fat: 0.5 g
Monounsaturated fat: 3 g

Cholesterol: 0 mg
Sodium: 197 mg
Fiber: 4 g
Potassium: 173 mg
Calcium: 77 mg

Diabetes Exchanges:

1½ carbohydrate servings

 

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
Protein: 2 g
Carbohydrate: 27 g
Total fat: 0 g
Saturated fat: 0 g
Monounsaturated fat: 0 g

Cholesterol: 0 mg
Sodium: 12 mg
Fiber: 4 g
Potassium: 332 mg
Calcium: 20 mg

Diabetes Exchanges:

2 carbohydrate servings

 

Sautéed 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 prosciutto.

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. Sauté, stirring occasionally for 5 to 7 minutes, or until the kernels are tender. Serve immediately.

Nutritional Analysis:

(per serving or ¼ of recipe)

Calories: 103
Protein: 5 g
Carbohydrate: 19 g
Total fat: 2 g
Saturated fat: < 1 g
Monounsaturated fat: 1 g

Cholesterol: 5 mg
Sodium: 192 mg
Fiber: 2.5 g
Potassium: 263 mg
Calcium: 8 mg

Diabetes exchanges:

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

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

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
Protein: 31 g
Carbohydrate: 7 g
Total fat: 10 g
Saturated fat: 3 g

Cholesterol: 93 mg
Sodium: 94 mg
Fiber: 2 g
Potassium: 945 mg

Diabetes exchanges:

½ carbohydrate per 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
Protein: 3 g
Carbohydrate: 20 g
Total fat: 1 g
Saturated fat: < 1 g
Monounsaturated fat: < 1 g

Cholesterol: 0 mg
Sodium: 18 mg
Fiber: 1 g
Potassium: 249 mg
Calcium: 109 mg

Diabetes Exchanges:

carbohydrate serving

 

White Bean Dip

By: Mayo Clinic staff
Serves 8

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 2 tablespoon serving)

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 mg

 

Wild Rice Mushroom Soup

By: Mayo Clinic staff
Serves 4

Ingredients:

1 tablespoon olive oil
Half a white onion, chopped
1/4 cup chopped celery
1/4 cup chopped carrots
1 1/2 cups sliced fresh white mushrooms
1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
2 1/2 cups low-sodium, fat-free chicken broth
1 cup fat-free half-and-half
2 tablespoons flour
1/4 teaspoon dried thyme
Black pepper
1 cup cooked wild rice

Directions:

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through. In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly.

Nutritional Analysis:

(per 1.5 cup serving)

Calories: 170
Cholesterol: 6 mg
Protein: 7 g
Sodium: 190 mg
Carbohydrate: 20 g

Fiber: 1.5 g
Total Fat: 5 g
Potassium: 379 mg
Saturated Fat: 1 g

 

Grilled Chicken Salad with olives and oranges

By: Mayo Clinic staff
Serves 4

Ingredients:

For the dressing
· 1/2 cup red wine vinegar
· 4 garlic cloves, minced
· 1 tablespoon extra-virgin olive oil
· 1 tablespoon finely chopped red onion
· 1 tablespoon finely chopped celery
· Cracked black pepper, to taste

4 boneless, skinless chicken breasts, each 4 ounces
2 garlic cloves
8 cups leaf lettuce, washed and dried
16 large ripe (black) olives
2 navel oranges, peeled and sliced

Directions:

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Nutritional Analysis:

(per serving)

Calories: 250
Cholesterol: 65 mg
Protein: 29 g
Sodium: 264 mg
Carbohydrate: 14 g
Fiber: 4 g

Total Fat: 7 g
Potassium: 698 mg
Saturated Fat: 1 g
Calcium: 108 mg
Monounsaturated fat: 4 mg

 

Honey Glazed Sweet Potatoes

By: Mayo Clinic staff
Serves 8

Ingredients:

1/4 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 the 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)

Calories: 146
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 mg

 

Pork Tenderloin with Apples and Balsamic Vinegar

By: Mayo Clinic staff
Serves 4

Ingredients:

1 tablespoon olive oil
1 pound pork tenderloin, trimmed of all visible fat
Freshly ground black pepper, to taste
1 cup chopped onion
1/2 cup chopped apple
1 1/2 tablespoons fresh rosemary, chopped
1 cup low-sodium chicken broth
1 1/2 tablespoons balsamic vinegar

Directions:

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Sauté over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.

Nutritional Analysis:

(per serving)

Calories: 215
Cholesterol: 75 mg
Protein: 25 g
Sodium: 93 mg
Carbohydrate: 10 g
Fiber: 1 g

Total Fat: 8 g
Potassium: 515 mg
Saturated Fat: 2 g
Calcium: 23 mg
Monounsaturated fat: 4 mg

 

Chicken and Asparagus tossed with penne

By: Mayo Clinic staff
Serves 2

Ingredients:

1 1/2 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 3/4 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 saute over medium-high 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 1/2 tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis:

(per serving)

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 mg

 

Pumpkin-Hazlenut Tea Cake

By: Mayo Clinic staff
Makes 12 slices

Ingredients:

3 tablespoons canola oil
3/4 cup homemade or canned pumpkin puree
1/2 cup honey
3 tablespoons firmly packed brown sugar
2 eggs, lightly beaten
1 cup whole-wheat (whole-meal) flour
1/2 cup all-purpose (plain) flour
2 tablespoons flaxseed
1/2 teaspoon baking powder
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
2 tablespoons chopped hazelnuts (filberts)

Directions:

Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.

In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.

In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.

Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices to serve

Nutritional Analysis:

(per serving)

Calories: 176
Cholesterol: 35 mg
Protein: 4 g
Sodium: 80 mg
Carbohydrate: 28 g
Fiber: 3 g

Total Fat: 6 g
Potassium: 134 mg
Saturated Fat: 1 g
Calcium: 27 mg
Monounsaturated fat: 3 mg