'heart health' posts

Spicy Stir Fry Beef and Vegetables over Brown Rice

This promises to be your new go-to dish. Kid-friendly, it beckons their help with preparation. This is also an opportunity to clean out the refrigerator—if it’s still edible, add it to the stir fry. And make a lot so you’ll have leftovers. Serves 4.


  • 2 cups brown rice, cooked
  • 3 tablespoons low sodium soy sauce
  • 4 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon each ginger and curry powders
  • 1 pound lean boneless beef, sirloin tip, eye of round, or filet, sliced 1/8 inch thick
  • 6 cups assorted chopped vegetables (carrots, onions, broccoli, mushrooms, cauliflower, red pepper, and bok choy)
  • ½ cup bean sprouts


  1. Prepare brown rice according to directions.
  2. Meanwhile, in a medium plastic bowl with a tight fitting lid, combine soy sauce, vinegar, garlic, ginger and curry. Add beef and toss lightly to coat. Refrigerate while chopping vegetables, at least 10 minutes.
  3. In a medium nonstick skillet, sauté beef with soy sauce marinade over medium heat until the beef is cooked, about 5-7 minutes. Add chopped vegetables and toss until heated through, about 5 minutes more.
  4. Serve over brown rice and top with bean sprouts.

Per serving: 420 calories, 34 gm protein, 52 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 68 mg cholesterol, 5 gm fiber, 775 mg sodium

THE SEASONED COOK To make brown rice more flavorful, substitute low sodium broth for water. And for an added kick to the stir fry, sprinkle red pepper flakes to taste.

Mac’s Hearty Beef Stew

Who doesn’t love the hearty winter meals they had as a child? This is a great one-pot meal that takes a family classic and makes it absolutely healthy without losing taste. Serves 4.


  • 2 tablespoons whole wheat unbleached flour
  • ½ teaspoon each of dried rosemary, sage and thyme
  • 1 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 8 ounces lean beef steak in ¾ inch cubes
  • 1 cup beef broth, low-sodium
  • 3 medium carrots, sliced ½ inch thick
  • 1 medium onion, chopped
  • 2 stalks celery, sliced ½ inch thick with leaves
  • 1 medium potato in ¾ inch cubes
  • 3 cloves garlic, finely chopped
  • 1 cup mushrooms, quartered
  • 1 14.5 ounce can diced tomatoes, low-sodium
  • ¼ cup nonfat milk
  • 2 tablespoons cornstarch


  1. Combine flour, rosemary, sage, thyme, and pepper in a plastic bag. Add beef and shake to coat. Reserve any excess flour mixture.
  2. Heat oil in stew pot at medium heat and brown beef on all sides, about 5 minutes. Remove beef from pot.
  3. Deglaze pot with ¼ cup of beef stock. Add carrots, onions, celery, potato, garlic, mushrooms and remainder of stock. Simmer 15 minutes.
  4. Return beef to pot with vegetables, add tomatoes and simmer 10 minutes or until vegetables are cooked, but still firm.
  5. Combine milk, reserved flour and cornstarch. Add mixture to pot and simmer until sauce thickens, about 5 minutes. Serve.

Per serving: 319 calories, 26 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 5 gm mono fat, 56 mg cholesterol, 6 gm fiber, 211 mg sodium

THE SEASONED COOK Time saver: make this dish ahead and heat it up for dinner.

Red Pepper Hummus

Forget about spending a lot of money on grocery store hummus. Making your own is just too easy. And the red pepper gives it a different flavor than your usual variety. Serves 8 as an appetizer.


  • 1 15-ounce can garbanzo beans, drained and rinsed
  • 1 large roasted red pepper, skin and seeds removed
  • 1 head roasted garlic, husks removed (about 10 cloves) – see Roasted Garlic recipe
  • 2 teaspoons lemon juice
  • ¼ teaspoon cayenne pepper


  1. Preheat oven to 350°.
  2. Wrap red pepper in foil. Bake for 1 hour. Let cool.
  3. Remove skin and seeds from pepper. Squeeze cooked garlic cloves from bottom to remove from head.
  4. Place all ingredients in blender and puree until smooth.
  5. Serve with raw colorful vegetables.

Per serving with vegetables: 100 calories, 5 gm protein, 18 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 9 gm fiber, 24 mg sodium

THE SEASONED COOK Roast red pepper and garlic at the same time. In a taste test, the flavor of roasted garlic proved more subtle than raw.

Savory Squash with Smoky Pork Chops

So many of us have a problem with making pork chops that come out over done. Finally, we have a recipe that gives us juicy perfection every time – along with simplicity, robust flavor, and colorful presentation. Did we mention it’s also good for you? Serves 4.



  • 1½ pounds butternut squash, peeled, seeded, cut into ½ inch slices
  • olive oil cooking spray
  • 1 tablespoon fresh thyme, chopped
  • 1½ teaspoons each rosemary and sage, chopped


  • 4 pork chops (bone in about 1¾ pounds; boneless 1¼ pounds)
  • 2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1 tablespoon total finely chopped fresh herbs (i.e. thyme, sage, rosemary)
  • 1 teaspoon ground black pepper
  • 1 tablespoon olive oil


  1. Preheat oven to 425°F.
  2. Mix together paprika, black pepper, spices and herbs and rub onto pork chops evenly. Set aside.
  3. Place squash and herbs in a mixing bowl, spray liberally with cooking spray and toss until squash is well coated. Spread in a single layer onto a baking sheet and place in the oven for 8 minutes.
  4. Meanwhile, heat a large skillet over medium-high heat. Add oil and heat. Add the coated chops, searing on each side until golden brown. Place pork chops on top of squash in the oven and bake another 12-15 minutes or until pork internal temperature is 150-155°F and squash is fork tender.

Per serving: 505 calories, 32g protein, 22g carbohydrate, 12g fat, 2g sat fat, 7g mono fat, 75mg cholesterol, 4g fiber, 72mg sodium

The Seasoned Cook Green beans make a great complement to this dish. Season and put them in the oven at the same time as the pork chops, so they finish together. Out of the oven, the chops will need to rest for 5 minutes to be their juicy and tender best.

Spiced Turkey Breast with Balsamic Grilled Peaches

Sweet, tangy grilled peaches are the perfect accompaniment to a turkey breast that turns our tastebuds moist and mouthwatering. This perfectly balanced meal is high in protein and under 300 calories per serving. You’ll gobble it up! Serves 4, with leftovers.


  • 1 tablespoon minced garlic
  • 1 bay leaf, crumbled
  • 1 tablespoon brown sugar
  • ½ teaspoon black pepper
  • 1 teaspoon ground allspice, cinnamon or cloves
  • 2 tablespoons olive oil
  • ¼ cup low-sodium soy sauce
  • 1 cup finely chopped onion
  • 1½ pounds boneless, skinless turkey breast (about half of a whole turkey breast)
  • 1 tablespoon balsamic vinegar
  • 4 peach halves (preferably fresh) or pineapple spears


  1. Combine first 7 ingredients and set aside 3 tablespoons of the mixture.
  2. Add onions and turkey breast to remaining mixture, place in a shallow bowl or zip lock bag, and marinate 1 to 4 hours, turning several times.

To grill:

  1. Remove turkey breast from marinade and grill over medium high heat 12 to 15 minutes per side or until internal temperature reaches 165°F.
  2. Add balsamic vinegar to reserved marinade and place 1 tablespoon in the hollow of each peach half. Grill over medium heat for last 10 minutes.

To roast:

  1. Preheat oven to 400°F.
  2. Place turkey on broiler pan in center of oven and roast for 20 minutes or until internal temperature reaches 165°F.
  3. Add balsamic vinegar to reserved marinade and place 1 tablespoon in the hollow of each peach half. Put in oven with turkey the last 10 minutes.


  • Remove turkey breast from heat and let rest 5 minutes before slicing.

Per 4-oz. Serving: 224 calories, 30 gm protein, 14 carbohydrate, 6 gm fat, 1 gm sat fat, 4 gm mono fat, 70 mg cholesterol, 2 gm fiber, 457 mg sodium.

Perfect Salmon Bundles

From prep to clean up, this dish is goof-proof! There’s no easier way to get more protein-rich salmon in your diet – and that means more of those valuable Omega-3 fatty acids we all need! The entire meal – from salmon to spinach to brown rice is all wrapped up and ready-to-go. So easy to make in advance, and at dinner time, just heat and eat! Serves 4.


  • 4 sheets of foil or parchment paper (approx. 12" x 12" each)
  • 2 cups cooked brown rice*
  • 4 cups coarsely chopped spinach
  • 1 14.5-ounce can low-sodium stewed tomato slices
  • 1 pound salmon filet, cut into 4 pieces
  • 4 teaspoons olive oil
  • 1 teaspoon dried dill
  • 2 teaspoons orange zest (or lemon)
  • Freshly ground black pepper
  • *May substitute any cooked whole grain, lentils, or beans, or omit this ingredient.


  1. Preheat oven to 450°.
  2. Arrange 4 sheets of foil on a work surface. Layer the ingredients beginning with ¼ of the following: rice, followed by the spinach, topped with the drained tomato slices.
  3. Place salmon on top and drizzle with one teaspoon of the olive oil, ¼ teaspoon dill, ½ teaspoon zest, and a dash of pepper. Seal tightly by folding edges and crimping. Place on baking sheet.
  4. Bake for 15-20 minutes, depending on thickness, until fish flakes easily with a fork. Rest 5 minutes. Remove from foil and transfer to plates.

Per serving: 359 calories, 30g protein, 33g carbohydrate, 12g fat, 2g sat fat, 6g mono fat, 51mg cholesterol, 5g fiber, 371mg sodium

THE SEASONED COOK The orange zest gives this dish an unexpected and delightful zing.

Party Paella

Our heart-healthy and well-balanced paella sacrifices none of the flavor. We’ve used sausage, chicken and shrimp, but in moderation. Coriander and turmeric contribute beautiful color and flavor for an impressive but simple dish that looks like you spent hours preparing. Toss a salad, and ring the dinner bell. Serves 6.


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 red bell peppers, chopped
  • 6 ounces low sodium turkey or chicken sausage, cubed
  • ½ pound boneless, skinless chicken breast, cubed
  • 3 cups cooked brown rice, moist
  • 1½ cups frozen peas, thawed
  • 3 teaspoons lemon juice
  • 3 garlic cloves, minced
  • 2 teaspoon each coriander and turmeric
  • 12 ounces small frozen shrimp, thawed and peeled


  1. In a medium nonstick skillet, heat olive oil. Sauté onion, sausage, chicken breast, and red pepper until sausage is cooked all the way through, about 5 minutes.
  2. In a large bowl, mix together the cooked rice, peas, lemon juice, garlic, coriander, and turmeric.
  3. Add rice mixture to the skillet and stir until combined. Place shrimp on top, reduce heat to low, and simmer until shrimp are pink, about 3 minutes. If rice mixture is drying out, add a few tablespoons of water to keep it moist.

Per serving: 371 calories, 35 gm protein, 33 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 146 mg cholesterol, 5 gm fiber, 633 mg sodium

THE SEASONED COOK This is a great recipe for festive occasions. It's fast and easy but looks like you took a long time in the kitchen. Shrimp is high in protein and low in calories and fat. Read the label carefully for fat content in sausage.

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