Heart Healthy Recipes

Garlicky Greek Yogurt.

Whether you serve this quick mixture as a dip, spread, or condiment, you will love having it in your recipe repertoire.

Ingredients

1 8-ounce container fat-free Greek yogurt (1 cup)
1/2 cup grated unpeeled English (or hot house) cucumber, drained and patted dry
2 tablespoons grated onion (sweet preferred)
1 tablespoon snipped fresh dillweed
1 tablespoon fresh lemon juice
2 teaspoons chopped fresh mint
2 teaspoons honey
2 large garlic cloves, minced
1 teaspoon olive oil (extra-virgin preferred)
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon salt

Cooking Instructions

In a medium bowl, stir together all the ingredients. Serve immediately or cover and refrigerate for up to 24 hours.
Cook’s Tip

Greek yogurt is strained, making it richer and thicker than the yogurt you probably have been using. It is much like the yogurt cheese you may have made, but it doesn’t require any time and effort. Greek yogurt is now readily available in specialty food stores as well as natural food stores, high-end supermarkets, and the health section of many other supermarkets.

Nutritional Analysis Per serving
Calories Per Serving 23
Total Fat 0.5g
Saturated Fat 0.0
Trans Fat 0.0
Polyunsaturated Fat 0.0
Monounsaturated Fat 0.5g
Cholesterol 0.0mg
Sodium 38mg
Carbohydrates 3g
Fiber 0.0
Sugar 0.2g
Protein 2g
Recipe from: American Heart Association

Salmon with fresh tomato and basil salsa

Rich in omega-3 fats, salmon is good for your heart as well as your taste buds.

Ingredients

Salmon
Cooking spray
4 salmon fillets (about 4 ounces each), rinsed and patted dry
3 tablespoons light mayonnaise
2 tablespoons chopped fresh basil
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Salsa
6 ounces grape tomatoes
1/4 cup fresh basil
1 to 1 1/4 ounces sweet onion
1 tablespoon red wine vinegar

Cooking Instructions

Preheat the oven to 375°F.
Lightly spray a shallow baking pan with cooking spray. Place the fish in the pan.

In a small bowl, stir together the remaining salmon ingredients. Lightly spread on each fillet.

Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.

Meanwhile, chop the tomatoes, basil, and onion. Put in a small bowl. Add the vinegar, stirring gently to combine. Spoon over or beside the cooked fish.

Cook’s Tip

Some produce areas indicate “sweet onions” and others specify certain types, such as Vidalia, OsoSweet, Maui, Walla Walla, or Texas 1015. As the term indicates, these onions are less pungent than most other onions.

Nutritional Analysis Per serving
Calories Per Serving 200
Total Fat 8.5g
Saturated Fat 1.5g
Trans Fat 0.0
Polyunsaturated Fat 4.0g
Monounsaturated Fat 2.0g
Cholesterol 68mg
Sodium 175mg
Carbohydrates 5g
Fiber 1g
Sugar 2g
Protein 26g
Recipe: American Heart Association