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Your Heart, Your Life — Heart Healthy Latino Recipes

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Page 1: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

Your Heart, Your Life —Heart Healthy Latino Recipes

Page 2: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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

Page 3: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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.

Page 4: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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

Page 5: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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

Page 6: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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

Page 7: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

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.

Page 8: Your Heart Your Life- Heart healthy Latino Recipes · Heart Healthy Latino Recipes. 1 Turkey Meatloaf This healthier version of an old dinner favorite is prepared with low-fat ground

AnInitiativeoftheNational Heart, Lung, and Blood Institute tohelpreducehealthdisparitiesincardiovasculardiseaseandasthmainunderservedandminoritycommunities.Formoreinformation,visitwww.nhlbi.nih.gov/health/healthdisp.