Sample Recipes
From 225 Ways to Add Heart Healthy Foods to Your Diet
BBQ Sauce
Home made BBQ sauce is much more flavorful than the store bought version, and has less sodium!
1 (8 oz) can Low-sodium tomato sauce
1 Tbsp Molasses
1 Tbsp Cider vinegar
1 tsp Sweet or spicy prepared mustard
1/4 tsp Garlic powder
½ tsp Onion powder
Hot pepper sauce to taste
Combine all ingredients in a small bowl. Use as you would purchased sauce. Keeps up to a month in the
refrigerator.
Serves 4
Nutrition facts per serving: 26 cal, 14 mg sodium, 7 g carbo
From The Contented Heart 2 – More Cholesterol Lowering Recipes
Cucumber Soup
Cold soup isn’t just for summer. It makes a nice light lunch anytime of the year, or a perfect
palate cleanser when entertaining
2 medium Cucumbers, peeled and chopped
1 small Hot pepper, seeded and diced
3/4 cup Low-fat, plain yogurt
2 tsp Lemon juice
½ cup Non-fat sour cream
dash Salt
Cherry tomatoes
Green onions
Serves 4
Time: 65 minutes
1. In a food processor, combine cucumber, hot pepper, yogurt, lemon juice, sour cream and salt.
Process until the mixture is smooth.
2. Refrigerate for one hour.
3. Serve cold, topped with halved cherry tomatoes and chopped green onion.
Cook’s Tip: To keep the soup an attractive light green color, use a green or yellow hot pepper instead
of a red one.
Nutrition facts per serving: 60 cal, 6 mg chol, 71 mg sodium, 10 g carbs, 1 g fiber, <1 g protein
From The Contented Heart – Lower Your Cholesterol with Heart Healthy Foods
Avocado Chicken
I love recipes that are easy to prepare but look like you spent all day cooking. This dish is perfect
for entertaining, or maybe to impress someone special on Valentine’s Day?
4 Boneless, skinless chicken breast halves
2 Tbsp Flour
1 tsp Olive oil
1 cup Orange juice, separated
¼ cup Minced shallot
½ tsp Tarragon
2 tsp Cornstarch
2 Tbsp Honey
1 Blood orange
1 Avocado
Serves: 4
Time: 30 minutes
1. Wash chicken and pat dry. Dredge in flour.
2. Add oil to large skillet and heat to medium. Brown chicken breasts on each side.
3. Add ½ cup of orange juice, shallot, and tarragon to the skillet. Cover and reduce heat to medium-
low. Cook for 20 minutes or until chicken is cooked through.
4. Mix together the remaining ½ cup of orange juice, honey and cornstarch. Add to the skillet. Increase
heat to medium-high. Cook and stir until sauce is slightly thickened.
5. Cut oranges into slices and avocado into wedges. Remove chicken from skillet to serving platter. Top
with oranges and avocado. Pour sauce over all.
Nutrition facts per serving: 248 calories, 9.9 g total fat, 1.2 g sat. fat, 41 mg chol., 41 mg sodium, 21 g
carbo., 27 g protein
From The Happy Lunchbox – 4 Weeks of Recipes and Menus
Pasta Salad
This super simple salad has been a long time hit in my house. It is perfect for a picnic or barbeque,
and the leftovers make a great lunch!
4oz. Medium pasta shells
1/3 cup Green bell pepper
1/3 cup Ham
2 oz. Sharp Cheddar cheese
½ cup Catalina salad dressing
Serves: 2
1. Cook pasta shells according to package directions. Drain, rinse with cold water and set aside.
2. Meanwhile, chop green pepper and ham.
3. Cut the cheese into ¼ inch squares. DO NOT shred the cheese.
4. Combine all ingredients and mix well. Serve cold or at room temperature.
Vegetarian Option:
Use a vegetarian ham analog instead of ham. Ham flavored TVP or ham flavored deli slices both work well.
From I Want My Dinner Now! – Simple Meals for Busy Cooks
Apple Sauced Pork Chopstc "Apple Sauced Pork Chops"
Pork and fruit just naturally go together.
2 Servings:
2 Pork chops
1 small Sweet potato
1 small Apples
1 tsp Vegetable oil
½ cup Apple juice
¼ tsp Cinnamon
1 tsp Cornstarch
8 inch Skillet
6 Servings:
6 Pork chops
2 small Sweet potato
2 small Apples
1 Tbsp Vegetable oil
1 1/2 cup Apple juice
3/4 tsp Cinnamon
1 Tbsp Cornstarch
12 inch Skillet
1. Trim fat from pork chops. Peel sweet potato and slice into ¼ inch rounds. Peel and core apples and
cut into thin wedges.
2. Heat oil in skillet over medium heat. Brown chops, turning once - about 5 minutes.
3. Add sliced sweet potato and apple juice to skillet. Cover and simmer for 10 minutes. Add apple slices
to skillet.
4. Continue cooking for an additional 5 - 10 minutes or until chops are cooked through and sweet
potato is soft.
5. Combine cinnamon, cornstarch and ½ cup water. Stir into skillet.
6. Cook, stirring constantly until sauce is slightly thickened and bubbly, 2-3 minute