Heart Health Recipes

recipes courtesy American Heart Association 

Black Bean Soup

Makes 4 Servings

Cooking spray
1 medium onion, diced
1 medium fresh jalapeño, seeds and ribs discarded, chopped
1 tablespoon minced garlic
2 teaspoons ground cumin
2 15.5-ounce cans no-salt-added black beans, undrained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 cup fat-free, low-sodium chicken broth
1/4  cup chopped fresh cilantro (optional)

Lightly spray a large pot with cooking spray. Cook the onion over medium-high heat for 5 minutes, or until very soft, stirring frequently. Stir in the jalapeño, garlic and cumin. Cook for 1 minute.

Stir in the beans with liquid. Lightly mash them using a potato masher or fork. Stir in the tomatoes with liquid and broth. Reduce the heat to medium. Simmer, covered, for 15 minutes. Serve the soup topped with the cilantro.

Spring Greens with Salmon and Apricot-Ginger Vinaigrette

Makes 4 Servings


1/4 cup all-fruit apricot spread
1/4 cup fresh orange juice
2 tablespoons white wine vinegar
1 tablespoon sugar
2 teaspoons grated peeled gingerroot
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon salt


4 cups mixed salad greens (spring mix preferred), torn into bite-size pieces
2 cups baby spinach leaves
1 cup shredded red cabbage
1 cup fresh or frozen snow peas, thawed if frozen, trimmed and halved diagonally
3 2.6-ounce vacuum-sealed pouches boneless, skinless pink salmon, drained and flaked

In a food processor or blender, process the vinaigrette ingredients until smooth. Put the salad ingredients, except the salmon, in a large bowl. Pour the dressing over the salad. Toss gently. Transfer to a serving platter. Crumble the salmon on top. Serve immediately for peak flavors and texture.

Orange-Glazed Turkey with Potatoes and Carrots 

Makes 6 Servings

Cooking spray
1 1/2 pound boneless, skinless turkey breast, all visible fat discarded
2 teaspoons dried mixed herbs3/4teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
3 tablespoons orange marmalade
1 pound potatoes (any type), cut into 2-inch cubes
4 medium carrots, peeled and cut into 2-inch pieces
1 tablespoon olive oil (extra virgin preferred)

Lightly spray a large pot with cooking spray. Cook the onion over medium-high heat for 5 minutes, or until very soft, stirring frequently. Stir in the jalapeño, garlic and cumin. Cook for 1 minute.

Beef Sliders with Avocado, Roosted Poblano Pepper and Cotija Cheese 

Makes 4 Servings

2 large poblano peppers
3/4 pound extra-lean ground beef
1/4 teaspoon salt
8 whole-wheat slider buns (lowest sodium available)
1 tablespoon plus 1 teaspoon crumbled cotija cheese
1 large Roma tomato, cut crosswise into 8 slices
1 medium avocado, mashed with a fork

Preheat the oven to 500 F. Line a baking sheet with parchment paper. Put peppers on the baking sheet. Place on the middle rack of the oven. Roast for 10 minutes. Turn over the peppers. Roast for 10 minutes, or until the skins are charred and blistered. Remove from the oven. Put the peppers in a medium bowl. Cover with plastic wrap. Set aside for 10 minutes.

Shape the beef into 8 thin patties, each about 3 inches in diameter. (The uncooked patties will be larger than the buns and will shrink as they cook.) Sprinkle the patties with the salt. Preheat a large nonstick skillet or griddle pan over medium-high heat. Cook the patties for 2 to 3 minutes. Turn over the patties. Cook for 2 minutes or until the beef is no longer pink.

Peel the skin off the peppers by gently rubbing them with a dry towel. Remove the seeds and ribs. Cut each pepper into 4 long strips. Place each patty on a bottom bun. Sprinkle with the cotija cheese. Top with 1 pepper slice folded in half and 1 tomato slice. Spread the avocado over the tomato. Put the top buns on the sliders. Serve immediately.

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