Quantcast

Healthy Recipes from American Heart Association

3/7/2012, 8:19 a.m.

Sweet and Nutty Stir-Fry

Serves 4; 1 ½ cups per serving
When you crave takeout but don’t want to load up on saturated fat and sodium, try this quick and crunchy meatless meal-in-one.
4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder

Sauce:
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
¼ teaspoon crushed red pepper flakes
⅓ cup fresh orange juice
2 teaspoons grated orange zest
1 teaspoon canola or corn oil
½ cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded) red cabbage
1 cup matchstick-size carrot pieces
½ cup unsalted peanuts, dry-roasted

Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander.

Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.

In a large, nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute. Stir in the broccoli, cabbage, and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.

Tex-Mex Chili Pie

Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.

Serves 4; 1 ½ cups per serving
Chili
1 pound extra-lean ground beef
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 8-ounce can no-salt-added tomato sauce
½ cup water
½ cup chopped red onion
½ medium yellow bell pepper, chopped
½ medium green bell pepper, chopped
1 teaspoon chili powder
1 teaspoon salt-free all-purpose seasoning blend
Cooking spray
4 6-inch corn tortillas
½ cup shredded fat-free Cheddar cheese
¼ cup fat-free sour cream

In a large nonstick skillet, cook the beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up the beef.

Using a slotted spoon, transfer the beef to a 2- to 3-quart slow cooker. Add the remaining chili ingredients to the slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until the onions and bell peppers are tender and the flavors have blended.

Meanwhile, preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

Using a sharp knife, cut each tortilla into 8 triangles. Place in a single layer on the baking sheet. Lightly spray the tops with cooking spray.

Bake for 8 to 10 minutes, or until the chips are golden brown and crisp. Transfer the baking sheet to a cooling rack. Let the chips cool for 15 minutes.