Wednesday, June 07, 2017

35 Easy Heart Healthy Recipes

First let’s define exactly what we mean by heart-healthy recipes and how this collection is different from other recipes you may have or have seen. Heart-healthy diets are aimed at preventing or reducing a number of risk factors that can lead to heart attacks and heart disease. Among the more important ones are coronary artery disease, high cholesterol and high blood pressure.
The American Heart Association lists seven key items for maintaining cardiovascular health. They are:

  • Don’t smoke
  • Maintain a healthy weight
  • Engage in regular physical activity
  • Eat a healthy diet
  • Manage blood pressure
  • Take charge of cholesterol
  • Keep blood sugar, or glucose, at healthy levels.

35 Easy Heart Healthy Recipes


You can easily see that while they list diet as a separate factor, what you eat affects everything on the list except smoking and exercise. If you start digging into the details of dietary recommendations for staying a healthy weight, maintaining a healthy blood pressure and cholesterol level, and managing blood sugar levels you immediately find that the same recommendations are key to many or all of them. Common themes at such diverse web sites as the Centers for Disease Control and Prevention, the U.S. Department of Agriculture, the American Heart Association, the Mayo Clinic and WebMD include:

  • Limit the amount of unhealthy fats such as saturated fats and trans fats that you eat
  • Choose lean sources of protein
  • Eat more whole grains
  • East more fruits and vegetables
  • Limit your sodium intake
  • Limit your cholesterol intake.

Why Is Heart-Healthy Cooking Important?


According to the U.S. Department of Health and Human Services’ Centers for Disease Control and Prevention, heart disease is the number one cause of death in the United States among both men and women. A few statistics from their website show:

  • In 2008, over 616,000 people died of heart disease, almost 25% of deaths in the United States.
  • In that same year, 405,309 people died from coronary heart disease.
  • Every year about 785,000 Americans have a first coronary attack. Another 470,000 who have already had one or more coronary attacks have another attack.
  • In 2010, coronary heart disease alone was projected to cost the United States $108.9 billion. This total includes the cost of health care services, medications, and lost productivity.
  • More than 27 million adults in the United States have been diagnosed with heart disease.

Clearly heart health is a major problem. Statistics in other parts of the world vary, but in many countries heart disease is also the number one cause of death.

35 Easy Heart Healthy Recipes:


1. Vegetable Omelet

Vegetable Omelet


This can be either a breakfast or the main part of an evening meal.

1 tablespoon (15 ml) olive oil
2 ounces (55 g) mushrooms, sliced
1/4 cup (40 g) onion, diced
1/4 cup (37 g) green bell peppers, diced
1/4 cup (28 g) zucchini, sliced
1/2 cup (90 g) tomato, diced
4 eggs
2 tablespoons (30 g) fat-free sour cream
2 tablespoons (30 ml) water
2 ounces (55 g) Swiss cheese, shredded

Add olive oil to a large skillet and sauté mushrooms, onion, green bell pepper, zucchini, and tomato until soft, adding tomato last. Whisk together eggs, sour cream, and water until fluffy. Coat an omelet pan or skillet with nonstick vegetable spray and place over medium-high heat. Pour egg mixture into pan. Lift the edges as it cooks to allow uncooked egg to run underneath. When eggs are nearly set, cover half the eggs with the cheese and sautéed vegetables and fold the other half over. Continue cooking until eggs are completely set.

Yield: 2 servings

Per serving: 263 calories (46% from fat, 41% from protein, 13% from carbohydrate); 25 g protein; 13 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 3 g polyunsaturated fat; 8 g carbohydrate; 2 g fiber; 4 g sugar; 386 mg phosphorus; 369 mg calcium; 3 mg iron; 309 mg sodium; 246 mg potassium; 962 IU vitamin A; 6 mg ATE vitamin E; 25 mg vitamin C; 395 mg cholesterol; 259 g water


2. Cinnamon Apple Omelet

Cinnamon Apple Omelet


A little different version of an omelet. I remember years ago there were often recipes for omelets with jelly or other sweet fillings, but you don’t see them much any more. This one makes me think they are still a good idea.

1 tablespoon unsalted butter, divided
1 apple, peeled and sliced thin
1/2 teaspoon cinnamon
1 tablespoon (15 g) brown sugar
3 eggs
1 tablespoon cream
1 tablespoon sour cream

Melt 2 teaspoons butter in egg pan. Add apple, cinnamon, and brown sugar. Sauté until tender. Set aside. Whip eggs and cream until fluffy; set aside. Clean egg pan. Melt remaining butter, pour in egg mixture. Cook as you would for an omelet. When eggs are ready to flip, turn them, then add to the center of the eggs the sour cream and on top of that the apple mixture. Fold it onto a plate.

Yield: 2 servings

Per serving: 129 g water; 252 calories (57% from fat, 17% from protein, 25% from carb); 11 g protein; 16 g total fat; 8 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 16 g carbohydrate; 1 g fiber; 14 g sugar; 181 mg phosphorus; 73 mg calcium; 2 mg iron; 126 mg sodium; 211 mg potassium; 695 IU vitamin A; 187 mg vitamin E; 3 mg vitamin C; 379 mg cholesterol


RELATED: 4 Healthy Breakfast Recipes for Weight Loss


3. Spinach Pie

Spinach Pie


A great breakfast idea, but also a great side dish to go with chicken, turkey, or beef.

10 ounces (280 g) frozen spinach
6 eggs, stirred
2 cups (450 g) cottage cheese
1/4 cup (55 g) unsalted butter, melted
6 tablespoons (48 g) flour
10 ounces (283 g) Cheddar cheese, cut into cubes

Preheat oven to 350°F (180°C, gas mark 4). Cook spinach according to package directions; drain thoroughly and squeeze dry. Mix all ingredients together in a 9 × 13-inch (23 × 33-cm) pan. Bake for 1 hour.

Yield: 6 servings

Per serving: 143 g water; 423 calories (62% from fat, 28% from protein, 10% from carb); 30 g protein; 29 g total fat; 17 g saturated fat; 9 g monounsaturated fat; 2 g polyunsaturated fat; 10 g carbohydrate; 2 g fiber; 2 g sugar; 433 mg phosphorus; 462 mg calcium; 3 mg iron; 425 mg sodium; 290 mg potassium; 6696 IU vitamin A; 268 mg vitamin E; 1 mg vitamin C; 310 mg cholesterol


4. Grilled Marinated Chicken Breasts

Grilled Marinated Chicken Breasts


These thin grilled chicken breasts make great sandwiches. They are also good sliced on top of a salad or stirred into a pasta salad.

1/4 cup (60 ml) olive oil
1/4 cup (60 ml) red wine vinegar
1/4 teaspoon (0.8 g) minced garlic
1 teaspoon (3 g) onion powder
1 1/2 teaspoons (1 g) Italian seasoning
1/2 teaspoon (0.5 g) dried thyme
2 boneless chicken breasts

Combine all ingredients except chicken in a resealable plastic bag and mix well. Slice breasts in half crosswise, making two thin fillets from each. Add the chicken to the bag, seal, and marinate for at least 2 hours, turning occasionally. Remove chicken from marinade and grill over medium heat until done, turning once.

Yield: 4 servings

Per serving: 165 calories (77% from fat, 20% from protein, 2% from carbohydrate); 8 g protein; 14 g total fat; 2 g saturated fat; 10 g monounsaturated fat; 2 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 74 mg phosphorus; 16 mg calcium; 1 mg iron; 25 mg sodium; 110 mg potassium; 38 IU vitamin A; 2 mg ATE vitamin E; 1 mg vitamin C; 21 mg cholesterol; 41 g water


5. Lemon Thyme Chicken

Lemon and honey add a sort of sweet and sour flavor to these grilled chicken breasts.

1/4 cup honey
1 tablespoon lemon peel, grated
1 tablespoon lemon juice
1/2 teaspoon thyme
1/4 teaspoon black pepper
4 boneless skinless chicken breasts

Heat grill to medium heat. Combine honey, lemon peel, lemon juice, thyme, and pepper. Grill chicken until no longer pink in the center, about 15–20 minutes. Brush with sauce during the last 10 minutes.

Yield: 4 servings

Per serving: 145 calories (6% from fat, 45% from protein, 50% from carb); 17 g protein ; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 18 g carb; 0 g fiber; 18 g sugar; 141 mg phosphorus; 14 mg calcium; 47 mg sodium; 202 mg potassium; 21 IU vitamin A; 4 mg ATE vitamin E; 5 mg vitamin C; 41 mg cholesterol


6. Beef Barley Skillet

A tasty and healthy family meal that cooks in one pan.

3/4 pound (338 g) ground beef
1/2 cup (80 g) chopped onion
1/4 cup (38 g) chopped green bell pepper
1/4 cup (25 g) chopped celery
1/4 teaspoon black pepper
1/2 teaspoon marjoram
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 cups (480 g) no-salt-added canned tomatoes, broken up
1 1/2 cups (355 ml) water
3/4 cup (150 g) pearl barley

Sauté meat, onion, green pepper, and celery in nonstick fry pan. Drain off excess fat; stir in remaining ingredients. Bring to a boil. Reduce heat to simmer; cover and cook about 1 hour.

Yield: 3 servings

Per serving: 389 g water; 477 calories (21% from fat, 31% from protein, 48% from carb); 29 g protein; 9 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 45 g carbohydrate; 10 g fiber; 7 g sugar; 326 mg phosphorus; 90 mg calcium; 6 mg iron; 129 mg sodium; 932 mg potassium; 292 IU vitamin A; 0 mg vitamin E; 30 mg vitamin C; 78 mg cholesterol


7. Brisket of Beef with Beans

Kind of like baked beans with the addition of the beef. The cooking liquid gives the beef a nice flavor, and the beans go well with it.

1 pound (455 g) navy beans
2 pound (900 g) beef brisket
2 slices bacon
1/2 teaspoon black pepper, freshly ground
2 cups (475 ml) water
1/4 cup (60 ml) maple syrup
1/2 cup (115 g) packed brown sugar
1/2 teaspoon dry mustard

Soak beans in water overnight. Drain the beans. Brown the fat side of the brisket in a Dutch oven or heavy skillet over medium-high heat. Add the bacon and brown the other side. Add the pepper, water, and beans. Reduce heat to medium and cook, covered, for 2 hours or until the beef and beans are tender, stirring occasionally to prevent sticking. Remove the beef and keep warm. Add the maple syrup, brown sugar, and mustard to the beans. Mix thoroughly, and simmer over medium heat for another 10 minutes. Slice the brisket thinly and serve with the beans.

Yield: 6 servings

Per serving: 221 g water; 644 calories (49% from fat, 22% from protein, 29% from carb); 35 g protein; 35 g total fat; 14 g saturated fat; 15 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carbohydrate; 8 g fiber; 26 g sugar; 379 mg phosphorus; 103 mg calcium; 5 mg iron; 165 mg sodium; 829 mg potassium; 2 IU vitamin A; 0 mg vitamin E; 0 mg vitamin C; 125 mg cholesterol

Tip: The beef also makes great sandwiches.


RELATED: 1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans


8. Grilled Pork Chops

A quick and easy grill recipe for a summer evening. You could make a little extra of the marinade and put it on zucchini slices to grill as a side dish.

2 tablespoons (30 ml) honey
1/4 cup (60 ml) Worcestershire sauce
1/4 teaspoon (0.5 g) black pepper
1/4 teaspoon (0.8 g) garlic powder
4 boneless pork loin chops

In a shallow glass dish or bowl, mix together honey, Worcestershire sauce, pepper, and garlic powder. Add pork chops and toss to coat. Cover and refrigerate for no more than 4 hours. Lightly oil grill and preheat to medium. Remove pork chops from marinade. Grill 20 to 30 minutes, or until cooked through, turning often.

Yield: 4 servings

Per serving: 174 calories (22% from fat, 50% from protein, 27% from carbohydrate); 22 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 12 g carbohydrate; 0 g fiber; 9 g sugar; 238 mg phosphorus; 14 mg calcium; 2 mg iron; 199 mg sodium; 503 mg potassium; 24 IU vitamin A; 2 mg ATE vitamin E; 28 mg vitamin C; 64 mg cholesterol; 80 g water


9. Tuna Steaks

If you get them on sale, tuna steaks are a good bargain, as well as containing lots of omega-3 fatty acids. The key to cooking them is not to overcook them and dry them out. It’s fine for them to be medium or even medium-rare. Soaking them in a simple marinade also helps to keep them moist and flavorful.

2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) lemon juice
6 ounces (170 g) tuna steaks
1/2 teaspoon (1 g) freshly ground black pepper

Combine the olive oil and lemon juice. Marinate the steaks in the mixture for at least 30 minutes, turning occasionally. Heat a skillet over high heat. Add the steaks and cook 2 minutes. Sprinkle with pepper, turn over, and cook 2 minutes longer.

Yield: 2 servings

Per serving: 247 calories (65% from fat, 32% from protein, 3% from carbohydrate); 20 g protein; 18 g total fat; 3 g saturated fat; 11 g monounsaturated fat; 3 g polyunsaturated fat; 2 g carbohydrate; 0 g fiber; 0 g sugar; 218 mg phosphorus; 10 mg calcium; 1 mg iron; 34 mg sodium; 240 mg potassium; 1861 IU vitamin A; 557 mg ATE vitamin E; 7 mg vitamin C; 32 mg cholesterol; 72 g water


10. Grilled Tuna with Honey Mustard Marinade

These tuna steaks can be grilled or broiled. If it’s not good weather for outdoor grilling, they also work well on a contact grill like the George Foreman models.

1/3 cup (80 ml) red wine vinegar
1 tablespoon (15 g) spicy brown mustard
1 tablespoon (15 ml) honey
3 tablespoons (45 ml) extra-virgin olive oil
1 pound (455 g) tuna steaks

Combine the vinegar, mustard, honey, and olive oil in a jar or covered container; shake to mix well. Put tuna in a resealable plastic bag; add the mustard mixture. Seal the bag and let marinate for about 20 minutes. Heat the grill. Remove the tuna from the marinade and pour the marinade in a small saucepan. Bring marinade to a boil; remove from heat and set aside. Grill the tuna over high heat for about 2 minutes on each side, or to desired doneness. Drizzle with the hot marinade.

Yield: 4 servings

Per serving: 275 calories (53% from fat, 40% from protein, 7% from carbohydrate); 27 g protein; 16 g total fat; 3 g saturated fat; 9 g monounsaturated fat; 3 g polyunsaturated fat; 5 g carbohydrate; 0 g fiber; 4 g sugar; 294 mg phosphorus; 13 mg calcium; 1 mg iron; 89 mg sodium; 302 mg potassium; 2478 IU vitamin A; 743 mg ATE vitamin E; 0 mg vitamin C; 43 mg cholesterol; 100 g water


11. Poached Salmon

Poaching fish is a healthy way to cook it, as well as making sure it stays moist and adding a little extra flavor.

4 cups (946 ml) water
2 tablespoons (30 ml) lemon juice
1/4 cup (30 g) carrot, thinly sliced
1/2 cup (80 g) onion, thinly sliced
1 bay leaf
1 tablespoon (4 g) fresh dill, chopped
1/2 pound (225 g) salmon fillets

Preheat oven to 350°F (180°C, or gas mark 4). Combine all ingredients except salmon in a saucepan and heat to boiling. Reduce heat and simmer 5 minutes. Place salmon in a glass baking dish large enough to hold salmon in a single layer; pour poaching liquid over. Cover and bake for 20 minutes, or until salmon flakes easily.

Yield: 2 servings

Per serving: 238 calories (47% from fat, 40% from protein, 13% from carbohydrate); 24 g protein; 12 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 4 g polyunsaturated fat; 7 g carbohydrate; 1 g fiber; 3 g sugar; 291 mg phosphorus; 71 mg calcium; 1 mg iron; 97 mg sodium; 595 mg potassium; 2841 IU vitamin A; 17 mg ATE vitamin E; 16 mg vitamin C; 67 mg cholesterol; 614 g water



12. Grilled Salmon and Vegetables

On hot days, it’s sometimes a good idea to not use the stove at all. This recipe gives you protein, vegetables, and starch in one easy grilled packet.

1 cup (195 g) instant rice, uncooked
1 cup (235 ml) low sodium chicken broth
1/2 cup (56 g) zucchini, sliced
1/2 cup (60 g) carrot, shredded
1/2 pound (225 g) salmon fillets
1/4 teaspoon (0.5 g) black pepper
1/2 lemon, sliced

Heat grill to medium. Spray two large pieces of heavy-duty aluminum foil with nonstick vegetable oil spray. In a small bowl, mix together rice and broth. Let stand for 5 minutes, or until most of broth is absorbed. Stir in zucchini and carrots, and set aside. Place a salmon fillet in the center of each piece of foil. Sprinkle with pepper and place lemon slices on top. Place rice mixture around each fillet. Fold up foil and bring edges together. Fold over several times to seal. Fold in ends, allowing some room for the rice to expand during cooking. Place on the grill and cook for 10 to 15 minutes, or until salmon is done.

Yield: 2 servings

Per serving: 347 calories (35% from fat, 33% from protein, 32% from carbohydrate); 28 g protein; 14 g total fat; 3 g saturated fat; 5 g monounsaturated fat; 5 g polyunsaturated fat; 28 g carbohydrate; 2 g fiber; 3 g sugar; 369 mg phosphorus; 54 mg calcium; 2 mg iron; 130 mg sodium; 765 mg potassium; 5502 IU vitamin A; 17 mg ATE vitamin E; 19 mg vitamin C; 67 mg cholesterol; 320 g water


13. Thyme Roasted Salmon

Simple in its preparation, with just three ingredients, this salmon doesn’t lack for flavor.

1 pound salmon fillets
1 teaspoon dried thyme
1/4 teaspoon black pepper

Spray a baking sheet with non-stick cooking spray. Place the fillets on the sheet. Sprinkle with thyme and pepper. Cook at 350°F until fish flakes easily, about 20 minutes.

Yield: 4 servings

Per serving: 182 calories (55% from fat, 45% from protein, 1% from carb); 20 g protein ; 11 g total fat; 2 g saturated fat; 4 g monounsaturated fat; 4 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 231 mg phosphorus; 17 mg calcium; 59 mg sodium; 362 mg potassium; 59 IU vitamin A; 15 mg ATE vitamin E; 4 mg vitamin C; 58 mg cholesterol


14. Lemon Baked Salmon



This method will give you a little more intense lemon flavor than most. You can use this same preparation for a number of kinds of fish.

1 lemon
1 pound (455 g) salmon fillets
1/4 cup (60 ml) lemon juice
2 tablespoons (6 g) dill
2 teaspoons (10 ml) olive oil

Preheat oven to 350°F (180°C, or gas mark 4). Spray a 9 × 13-inch (23 × 33-cm) glass baking dish with nonstick vegetable oil spray. Slice lemon into 1/4-inch (0.6-cm) slices and place in bottom of pan. Lay fillets over slices. Combine lemon juice, dill, and oil and pour over fillets. Bake for 12 to 15 minutes, or until fish flakes easily.

Yield: 4 servings

Per serving: 213 calories (55% from fat, 38% from protein, 7% from carbohydrate); 20 g protein; 13 g total fat; 2 g saturated fat; 5 g monounsaturated fat; 4 g polyunsaturated fat; 4 g carbohydrate; 1 g fiber; 1 g sugar; 242 mg phosphorus; 44 mg calcium; 1 mg iron; 62 mg sodium; 449 mg potassium; 146 IU vitamin A; 15 mg ATE vitamin E; 19 mg vitamin C; 58 mg cholesterol; 95 g water


15. Greek Islands Fish

The flavor of this fish will whisk you away to a Mediterranean island. Serve with couscous.

6 tilapia fillets
1 cup no salt added tomatoes, diced
1/2 cup artichoke hearts, chopped
1/2 cup ripe olives, chopped
1/2 cup feta cheese, crumbled

Place fillets in a 9 × 13-inch baking pan coated with non-stick cooking spray. Top with remaining ingredients. Bake at 400°F for 15 to 20 minutes or until fish flakes easily.

Yield: 6 servings

Per serving: 274 calories (53% from fat, 40% from protein, 6% from carb); 27 g protein ; 16 g total fat; 5 g saturated fat; 7 g monounsaturated fat; 3 g polyunsaturated fat; 4 g carb; 1 g fiber; 2 g sugar; 380 mg phosphorus; 101 mg calcium; 333 mg sodium; 612 mg potassium; 253 IU vitamin A; 39 mg ATE vitamin E; 7 mg vitamin C; 86 mg cholesterol


16. Baked Swordfish with Vegetables

This is a fairly simple recipe, with the flavor coming from the vegetables. It’s good with pasta or plain brown rice.

4 ounces (115 g) mushrooms, sliced
1 cup (160 g) onion, sliced
2 tablespoons (19 g) green bell pepper, chopped
2 tablespoons (30 ml) lemon juice
1/4 teaspoon (0.3 g) dried dill
1 pound (455 g) swordfish steaks
4 small bay leaves
2 tomatoes, sliced

Preheat oven to 400°F (200°C, or gas mark 6). In a bowl, combine mushrooms, onions, green bell pepper, lemon juice, and dill. Line a shallow baking pan with foil. Spread vegetable mixture in bottom then arrange swordfish steaks on top. Place a bay leaf and 2 tomato slices on each swordfish steak. Cover pan with foil and bake for 45 to 55 minutes or until fish flakes easily with a fork.

Yield: 4 servings

Per serving: 165 calories (26% from fat, 59% from protein, 15% from carbohydrate); 24 g protein; 5 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carbohydrate; 1 g fiber; 3 g sugar; 339 mg phosphorus; 18 mg calcium; 1 mg iron; 126 mg sodium; 529 mg potassium; 168 IU vitamin A; 41 mg ATE vitamin E; 12 mg vitamin C; 44 mg cholesterol; 159 g water


17. Herbed Fish

Simple baked fish made flavorful by a combination of herbs and spices.

2 pounds (905 g) perch, or other firm white fish
1 tablespoon (15 ml) olive oil
1/2 teaspoon (1.5 g) garlic powder
1/2 teaspoon (0.3 g) dried marjoram
1/2 teaspoon (0.5 g) dried thyme
1/8 teaspoon (0.3 g) white pepper
2 bay leaves
1/2 cup (80 g) onion, chopped
1/2 cup (120 ml) white wine

Preheat oven to 350°F (180°C, or gas mark 4). Wash fish, pat dry, and place in 9 × 13-inch (23 × 33-cm) dish. Combine oil with garlic powder, marjoram, thyme, and white pepper. Drizzle over fish. Top with bay leaves and onion. Pour wine over all. Bake, uncovered, for 20 to 30 minutes, or until fish flakes easily with a fork.

Yield: 4 servings

Per serving: 277 calories (26% from fat, 69% from protein, 5% from carbohydrate); 43 g protein; 7 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 3 g carbohydrate; 0 g fiber; 1 g sugar; 503 mg phosphorus; 253 mg calcium; 2 mg iron; 173 mg sodium; 675 mg potassium; 100 IU vitamin A; 27 mg ATE vitamin E; 3 mg vitamin C; 95 mg cholesterol; 222 g water


18. Grilled Stuffed Portobellos

I discovered portobello mushrooms not too long ago. We like them grilled on a bun, but these Mediterranean-flavored ones are better served with pasta or rice.

2/3 cup (120 g) plum tomato, chopped
2 ounces (55 g) part-skim mozzarella, shredded
1 teaspoon (5 ml) olive oil, divided
1/2 teaspoon (0.4 g) fresh rosemary
1/8 teaspoon (0.3 g) coarsely ground black pepper
1/4 teaspoon (0.8 g) crushed garlic
4 portobello mushroom caps, about 4 to 5 inches (10 to 12.5 cm) each
2 tablespoons (30 ml) lemon juice
2 teaspoons (2.6 g) fresh parsley

Prepare grill. Combine the tomato, cheese, 1/2 teaspoon (2.5 ml) oil, rosemary, pepper, and garlic in a small bowl. Remove brown gills from the undersides of mushroom caps using a spoon, and discard. Remove stems; discard. Combine remaining 1/2 teaspoon oil (2.5 ml) and lemon juice in a small bowl. Brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack sprayed with nonstick vegetable oil spray, and grill for 5 minutes on each side or until soft. Spoon one-quarter of the tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.

Yield: 4 servings

Per serving: 75 calories (40% from fat, 29% from protein, 32% from carbohydrate); 6 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carbohydrate; 2 g fiber; 3 g sugar; 181 mg phosphorus; 122 mg calcium; 1 mg iron; 95 mg sodium; 490 mg potassium; 331 IU vitamin A; 18 mg ATE vitamin E; 8 mg vitamin C; 9 mg cholesterol; 115 g water


19. Caribbean Vegetable Curry

A moderately spicy vegetarian curry meal. Adjust the amount of cayenne to your taste.

1 tablespoon (15 ml) olive oil
1 cup (160 g) thinly sliced onion
3/4 teaspoon crushed garlic
1 apple, peeled, cored, and chopped
1 1/2 teaspoons curry powder
1 1/2 teaspoons grated lemon peel
1 teaspoon ginger
1 teaspoon coriander
1/8 teaspoon turmeric
1/4 cup (25 g) sliced scallions
1/2 cup chopped fresh cilantro
1/4 cup (37 g) chopped peanuts


Heat oil in skillet. Sauté onion, garlic, and apple until soft. Combine curry powder, lemon peel, ginger, coriander, turmeric, and cayenne pepper. Stir into onion mixture. Add black-eyed peas, undrained kidney beans, and raisins. Cover; simmer 5 minutes. Remove from heat, stir in yogurt. Place egg halves on rice. Spoon curry over. Top with radishes, scallions, cilantro, and peanuts.

Yield: 6 servings

Per serving: 218 g water; 524 calories (12% from fat, 22% from protein, 66% from carb); 29 g protein; 7 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 89 g carbohydrate; 22 g fiber; 16 g sugar; 513 mg phosphorus; 238 mg calcium; 9 mg iron; 119 mg sodium; 1465 mg potassium; 495 IU vitamin A; 40 mg vitamin E; 13 mg vitamin C; 119 mg cholesterol


20. Zucchini Frittata

During the summer when the garden is producing I’m often looking for uses for zucchini, and this one is popular.

2 cups (250 g) shredded zucchini
2 tablespoons (30 ml) olive oil
1/2 cup (35 g) mushrooms, sliced
4 eggs, beaten
1/3 cup (37 g) Swiss cheese, shredded

Place the zucchini in a paper towel and squeeze out any excess moisture. Heat oil in a 10-inch (25-cm) skillet. Sauté the mushrooms briefly, then add the zucchini. Cook for 4 minutes, or until the squash is barely tender. Pour eggs over vegetables. Stir once quickly to coat vegetables. Cook over low heat until eggs begin to set. Sprinkle with the cheese. Place under the broiler until cheese browns. Let set for 2 to 3 minutes. Cut into wedges and serve.

Yield: 4 servings

Per serving: 144 calories (59% from fat, 32% from protein, 9% from carbohydrate); 12 g protein; 10 g total fat; 2 g saturated fat; 6 g monounsaturated fat; 2 g polyunsaturated fat; 3 g carbohydrate; 1 g fiber; 2 g sugar; 174 mg phosphorus; 149 mg calcium; 2 mg iron; 146 mg sodium; 310 mg potassium; 367 IU vitamin A; 4 mg ATE vitamin E; 11 mg vitamin C; 214 mg cholesterol; 125 g water


21. Ricotta Omelet

This makes a nice summer dinner, with a salad and bread. You could also add some vegetables if you like.

4 eggs
1/4 teaspoon (0.8 g) garlic powder
1/4 teaspoon (0.5 g) black pepper
1/2 cup (125 g) low fat ricotta cheese
2 tablespoons (30 ml) olive oil

Beat the eggs with the garlic powder, pepper, and ricotta. Heat the oil in a skillet or omelet pan. Add the egg mixture, and swirl to distribute evenly. Cook until nearly set, lifting edge to allow uncooked egg to run underneath. Fold over, cover, and cook until done.

Yield: 2 servings

Per serving: 311 calories (66% from fat, 29% from protein, 6% from carbohydrate); 22 g protein; 23 g total fat; 6 g saturated fat; 12 g monounsaturated fat; 4 g polyunsaturated fat; 4 g carbohydrate; 0 g fiber; 1 g sugar; 266 mg phosphorus; 235 mg calcium; 3 mg iron; 299 mg sodium; 398 mg potassium; 689 IU vitamin A; 65 mg ATE vitamin E; 0 mg vitamin C; 440 mg cholesterol; 150 g water


22. Chicken Corn Chowder

A good soup for a cool fall day. Add bread and you have a meal.

6 potatoes, peeled and diced
1 1/2 cups (195 g) sliced carrot
1 cup (160 g) chopped onion
4 cups (950 ml) low-sodium chicken broth
12 ounces (340 g) frozen corn
2 cups (280 g) cooked, diced chicken
1 cup (235 ml) skim milk
1/4 teaspoon garlic powder
1/2 teaspoon black pepper
1 cup (225 g) instant mashed potatoes

Cook potatoes, carrot, and onion in broth until soft. Add corn and chicken. Cook 5 minutes longer. Add milk, garlic powder, pepper, and mashed potatoes. Stir until potatoes are dissolved. Heat through.

Yield: 6 servings

Per serving: 548 g water; 498 calories (10% from fat, 21% from protein, 69% from carb); 27 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 89 g carbohydrate; 9 g fiber; 8 g sugar; 391 mg phosphorus; 117 mg calcium; 2 mg iron; 169 mg sodium; 1716 mg potassium; 5617 IU vitamin A; 32 mg vitamin E; 39 mg vitamin C; 42 mg cholesterol


RELATED: Healthy Soup Recipes for Weight Loss


23. Italian Chicken Soup

One more cook-ahead meal for your slow cooker. This one is good either as a full meal or just to have on hand for lunches.

1 pound (455 g) boneless chicken breasts, cubed
4 cups (950 ml) low-sodium chicken broth
2 cups (480 g) low-sodium tomatoes
4 ounces (115 g) mushrooms, sliced
1/2 cup (65 g) sliced carrot
1/2 cup (56 g) sliced zucchini
1/2 cup (62 g) frozen green beans
6 ounces (170 g) frozen spinach
1/2 teaspoon garlic powder
1 teaspoon basil
1/2 teaspoon oregano

Combine ingredients and place in slow cooker. Cover and cook on low 8 to 10 hours or on high 4 to 5 hours.

Yield: 6 servings

Per serving: 305 g water; 78 calories (17% from fat, 40% from protein, 43% from carb); 9 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carbohydrate; 3 g fiber; 4 g sugar; 133 mg phosphorus; 73 mg calcium; 2 mg iron; 101 mg sodium; 568 mg potassium; 5706 IU vitamin A; 1 mg vitamin E; 23 mg vitamin C; 7 mg cholesterol


24. Beef Mushroom Soup with Barley

We have several recipes for beef vegetable soup that we make regularly, but this one is definitely a favorite. It just seems to be the kind of thing you want on a cold day.

1 pound (455 g) beef round steak, coarsely chopped
1 cup (160 g) onion, chopped
1 1/2 cups (105 g) mushrooms, sliced
2 cups (470 ml) reduced sodium beef broth
4 cups (946 ml) water
1 cup (200 g) pearl barley
1/2 teaspoon (1.5 g) garlic powder
2 teaspoons (10 ml) Worcestershire sauce
1/2 teaspoon (0.5 g) dried thyme
1 cup (130 g) carrots, shredded
1/2 cup (60 g) celery, sliced
1/2 teaspoon (1 g) black pepper

Brown beef and onion. When beef is almost done add mushrooms and cook a few minutes more. Transfer to a slow cooker, add remaining ingredients, and cook on low for 8 to 10 hours.

Yield: 6 servings

Per serving: 306 calories (14% from fat, 47% from protein, 39% from carbohydrate); 36 g protein; 5 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carbohydrate; 7 g fiber; 3 g sugar; 309 mg phosphorus; 43 mg calcium; 4 mg iron; 176 mg sodium; 699 mg potassium; 3637 IU vitamin A; 0 mg ATE vitamin E; 8 mg vitamin C; 68 mg cholesterol; 348 g water


25. Beef Vegetable Soup

This is a pretty classic beef vegetable soup, the kind that country mothers have been making for years (except they probably didn’t use the slow cooker).

1 1/2 pounds (680 g) round steak, cut in 1/2-inch (1.3-cm) pieces
1 cup (160 g) onion, coarsely chopped
1/2 cup (50 g) celery, sliced
4 potatoes, cubed
4 cups (946 ml) reduced sodium beef broth
1 cup (70 g) cabbage, coarsely chopped
4 cups (750 g) frozen mixed vegetables, thawed
2 cups (360 g) canned no-salt-added tomatoes

Brown meat in a skillet and transfer to slow cooker. Add onion, celery, and potatoes. Pour broth over. Cook on low for 8 to 10 hours. Add cabbage, mixed vegetables, and tomatoes. Turn to high and cook for 30 minutes to 1 hour, or until vegetables are done.

Yield: 8 servings

Per serving: 373 calories (10% from fat, 39% from protein, 51% from carbohydrate); 37 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 48 g carbohydrate; 8 g fiber; 8 g sugar; 367 mg phosphorus; 85 mg calcium; 5 mg iron; 446 mg sodium; 1525 mg potassium; 4015 IU vitamin A; 0 mg ATE vitamin E; 31 mg vitamin C; 49 mg cholesterol; 486 g water


26. Cincinnati-Style Chili

Cincinnati, Ohio, claims to be where chili was created. Cincinnati-style chili is quite different from the more familiar Tex-Mex variety. The chili is thinner and contains an unusual blend of spices that includes cinnamon, chocolate or cocoa, allspice, and Worcestershire sauce. It’s usually served over spaghetti, although it’s good in a bowl by itself or as a hot dog topping.

1 cup (160 g) onion, chopped
1 pound (455 g) extra-lean ground beef (93% lean)
1/4 teaspoon (0.8 g) minced garlic
1 tablespoon (7.5 g) chili powder
1 teaspoon (1.9 g) ground allspice
1 teaspoon (2.3 g) cinnamon
1 teaspoon (2.5 g) cumin
1/2 teaspoon (0.9 g) cayenne pepper
1 1/2 tablespoons (8 g) unsweetened cocoa powder
16 ounces (455 g) no-salt-added tomato sauce
1 tablespoon (15 ml) Worcestershire sauce
1 tablespoon (15 ml) cider vinegar
1/2 cup (120 ml) water

In a large frying pan over medium-high heat, sauté onion, ground beef, garlic, and chili powder until ground beef is slightly cooked. Add remaining ingredients. Reduce heat to low and simmer, uncovered, 1 1/2 hours.

Yield: 6 servings

Per serving: 227 calories (32% from fat, 41% from protein, 27% from carbohydrate); 16 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carbohydrate; 3 g fiber; 4 g sugar; 156 mg phosphorus; 38 mg calcium; 3 mg iron; 98 mg sodium; 598 mg potassium; 688 IU vitamin A; 0 mg ATE vitamin E; 17 mg vitamin C; 52 mg cholesterol; 158 g water

Tip: To serve the traditional Cincinnati way, ladle chili over cooked spaghetti and serve with toppings of your choice. Oyster crackers are served on the side. Cincinnati chili is ordered by number: Two, Three, Four, or Five Way.

Two-Way Chili: Chili served on spaghetti
Three-Way Chili: Additionally topped with shredded Cheddar cheese
Four-Way Chili: Additionally topped with chopped onions
Five-Way Chili: Additionally topped with kidney beans


27. Vegetable Pasta Sauce

Low in calories, fat free, 3 grams of fiber, and great Italian flavor on top of all that.

1 cup (160 g) finely chopped onion
1 teaspoon crushed garlic
2 teaspoons basil
1 1/2 teaspoons oregano
1 bay leaf
28 ounces (800 g) no-salt-added canned tomatoes
16 ounces (455 g) no-salt-added tomato sauce
1/4 teaspoon black pepper, fresh ground
4 tablespoons (16 g) chopped fresh parsley

In a large pot, heat onion, garlic, basil, oregano, bay leaf, tomatoes, tomato sauce, pepper, and parsley. Mix well, mashing tomatoes with a fork. Bring to boiling, reduce heat, and simmer, uncovered, stirring occasionally for 1 1/2 hours. Remove bay leaf. Serve over whole wheat pasta.

Yield: 6 servings

Per serving: 218 g water; 64 calories (5% from fat, 14% from protein, 81% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 14 g carbohydrate; 3 g fiber; 8 g sugar; 61 mg phosphorus; 71 mg calcium; 2 mg iron; 28 mg sodium; 597 mg potassium; 668 IU vitamin A; 0 mg vitamin E; 28 mg vitamin C; 0 mg cholesterol


28. Tuna Alfredo Sauce

If you’re looking for something a little different to put over pasta, this could be just the thing.

2 tablespoons (28 g) butter
4 ounces (115 g) mushrooms, sliced
2 tablespoons (16 g) flour
1 cup (235 ml) skim milk
1 can (6-ounce, or 170-g) tuna
2 tablespoons (10 g) Parmesan cheese, grated

Melt butter in a saucepan and sauté mushrooms. Stir in flour, then slowly add milk and tuna, cooking and stirring until thickened and bubbly. Remove from heat and stir in cheese.

Yield: 4 servings

Per serving: 114 calories (20% from fat, 54% from protein, 27% from carbohydrate); 15 g protein; 2 g total fat; 2 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carbohydrate; 0 g fiber; 1 g sugar; 214 mg phosphorus; 130 mg calcium; 1 mg iron; 107 mg sodium; 312 mg potassium; 147 IU vitamin A; 44 mg ATE vitamin E; 1 mg vitamin C; 32 mg cholesterol; 114 g water


29. Szechuan Chicken


Szechuan Chicken


A spicy Szechuan dish made with diced chicken, peanuts, and chile peppers.

For Marinade:

1 1/2 tablespoons (22 ml) water
1 tablespoon (15 ml) Dick’s Reduced Sodium Soy Sauce (see recipe page 25)
1 1/2 tablespoons (12 g) cornstarch
1 tablespoon (15 ml) rice wine

For Chicken:

1 pound (455 g) boneless chicken breasts
2 tablespoons (30 ml) oil
8 dried chile peppers
1/2 teaspoon (1.5 g) minced garlic
1/2 cup (75 g) green bell pepper, cut in 1/2-inch (1.3-cm) pieces
1/2 cup (75 g) dry-roasted peanuts

For Sauce:

2 tablespoons (30 ml) Dick’s Reduced Sodium Soy Sauce (see recipe page 25)
1 tablespoon (15 ml) sherry
1 tablespoon (13 g) sugar
1 teaspoon (3 g) cornstarch
1/4 teaspoon (1 ml) sesame oil

To make the marinade: Mix together marinade ingredients.

To make the chicken: Marinate chicken for at least 20 minutes. Heat wok. When hot, add 2 tablespoons (30 ml) oil. When oil is hot, add dried chile peppers and garlic and stir-fry until brown and fragrant. Add the green pepper cubes. After approximately two minutes, push the peppers up the side of the wok and add the chicken cubes in the middle of the wok. Stir-fry until the chicken cubes are thoroughly cooked.

To make the sauce: Combine sauce ingredients and add into the wok. Stir until thickened. Add peanuts just before removing the chicken mixture from the wok.

Yield: 4 servings

Per serving: 288 calories (17% from fat, 22% from protein, 61% from carbohydrate); 31 g protein; 11 g total fat; 2 g saturated fat; 5 g monounsaturated fat; 5 g polyunsaturated fat; 87 g carbohydrate; 2 g fiber; 7 g sugar; 304 mg phosphorus; 32 mg calcium; 1 mg iron; 156 mg sodium; 499 mg potassium; 383 IU vitamin A; 7 mg ATE vitamin E; 17 mg vitamin C; 66 mg cholesterol; 129 g water


30. Carne Asada

Most recipes call for skirt or flank steak for this, but any cut of beef will do. The London broil, or round steak, is relatively inexpensive and low in fat.

2 pounds (905 g) beef round steak
1/4 cup (60 ml) lime juice
1/2 teaspoon (1.5 g) minced garlic
2 tablespoons (5.3 g) Mexican seasoning

Place steak in resealable plastic bag with lime juice and garlic. Marinate 2 hours, turning occasionally. Remove from marinade; rub 1 tablespoon (2.6 g) of Mexican seasoning on each side. Grill over medium heat until desired doneness. Slice thinly to serve.

Yield: 6 servings

Per serving: 304 calories (23% from fat, 75% from protein, 1% from carbohydrate); 55 g protein; 8 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 343 mg phosphorus; 8 mg calcium; 5 mg iron; 68 mg sodium; 518 mg potassium; 5 IU vitamin A; 0 mg ATE vitamin E; 3 mg vitamin C; 136 mg cholesterol; 98 g water


31. Low Fat Carnitas

Carnitas is crispy spiced pork that can be used for tacos, burritos, tostadas, or sandwiches.

2 pounds (905 g) pork loin
1/2 cup (80 g) onion, sliced
1/2 teaspoon (1.5 g) minced garlic
1/2 teaspoon (0.5 g) dried oregano
1/2 teaspoon (1.3 g) cumin
1/2 teaspoon (1.5 g) garlic powder

In a 3-quart (2.8-L) saucepan combine pork, onion, garlic, oregano, and cumin; add enough water to cover. Bring to a boil, reduce heat, cover, and simmer for 2 hours. Preheat oven to 350°F (180°C, or gas mark 4). Drain meat and place in a baking pan. Sprinkle meat with garlic powder. Bake for 45 minutes. Remove from oven. While meat is still warm, use forks to shred meat.

Yield: 8 servings

Per serving: 151 calories (30% from fat, 67% from protein, 3% from carbohydrate); 24 g protein; 5 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 252 mg phosphorus; 20 mg calcium; 1 mg iron; 59 mg sodium; 440 mg potassium; 14 IU vitamin A; 2 mg ATE vitamin E; 2 mg vitamin C; 71 mg cholesterol; 92 g water


32. Broccoli and Tomato Salad

As pretty as it is tasty, this salad is great with a piece of grilled meat or an egg dish like quiche.

1 pound (455 g) broccoli
1/4 pound (115 g) mushrooms
3/4 cup (75 g) olives, drained
8 ounces (225 g) cherry tomatoes

Dressing

1/3 cup (80 ml) olive oil
1 tablespoon (15 ml) white wine vinegar
1 tablespoon (15 ml) lemon juice
2 tablespoons chopped fresh parsley
1/4 cup (25 g) minced scallions
1/4 teaspoon minced garlic
1/4 teaspoon black pepper, fresh ground

Trim florets from broccoli, you should have about 1 quart (1 L). Reserve stems for another use. Drop broccoli florets into boiling water for 1 minute or just until they turn bright green; drain. Trim mushroom stems to 1/2 inch (1 cm). Combine broccoli, mushrooms, olives, and cherry tomatoes in bowl. Measure oil, vinegar, lemon juice, parsley, scallions, garlic, and pepper into small bowl. Whisk until blended. Pour dressing over vegetable mixture. Turn gently to coat vegetables. Cover and refrigerate 3 hours or more until ready to serve.

Yield: 4 servings

Per serving: 162 g water; 249 calories (72% from fat, 7% from protein, 20% from carb); 5 g protein; 21 g total fat; 3 g saturated fat; 15 g monounsaturated fat; 2 g polyunsaturated fat; 13 g carbohydrate; 5 g fiber; 3 g sugar; 104 mg phosphorus; 88 mg calcium; 2 mg iron; 261 mg sodium; 603 mg potassium; 1351 IU vitamin A; 0 mg vitamin E; 117 mg vitamin C; 0 mg cholesterol

Tip: This is a colorful salad to serve in a glass bowl.


33. Broccoli Cauliflower Salad

Broccoli Cauliflower Salad


Simple salad that is good with grilled meat or any of a number of other meals.

1 pound (455 g) broccoli, cut in florets
1 pound (455 g) cauliflower, cut in florets
1 cup (160 g) thinly sliced red onion
1/2 cup (115 g) mayonnaise
1/4 cup (60 ml) vinegar
1/4 cup (50 g) sugar
1/4 cup (60 ml) salad oil
3 tablespoons (45 ml) mustard

Mix broccoli and cauliflower florets. Add onion and combine other ingredients. Pour over vegetables. Refrigerate 2 hours before serving.

Yield: 6 servings

Per serving: 174 g water; 307 calories (69% from fat, 6% from protein, 25% from carb); 4 g protein; 24 g total fat; 4 g saturated fat; 10 g monounsaturated fat; 9 g polyunsaturated fat; 20 g carbohydrate; 4 g fiber; 13 g sugar; 88 mg phosphorus; 63 mg calcium; 1 mg iron; 143 mg sodium; 413 mg potassium; 538 IU vitamin A; 15 mg vitamin E; 103 mg vitamin C; 7 mg cholesterol


34. Corn Salad

Corn Salad - Easy Heart Healthy Recipes


Slightly sweet from the apple and very crunchy, this salad is great with barbecued meats.

1 cup (150 g) diced green bell pepper
1 avocado, cubed
1 cup (150 g) chopped apple
2 cups (328 g) corn, cooked and cooled
1 teaspoon Dijon mustard
1 tablespoon (15 ml) red wine vinegar
3 tablespoons (45 ml) olive oil

Place pepper, avocado, apple, and corn in salad bowl. Stir to mix. Combine remaining ingredients and pour over salad, tossing lightly.

Yield: 4 servings

Per serving: 151 g water; 234 calories (56% from fat, 5% from protein, 38% from carb); 3 g protein; 16 g total fat; 2 g saturated fat; 11 g monounsaturated fat; 2 g polyunsaturated fat; 24 g carbohydrate; 5 g fiber; 6 g sugar; 77 mg phosphorus; 14 mg calcium; 1 mg iron; 23 mg sodium; 386 mg potassium; 201 IU vitamin A; 0 mg vitamin E; 37 mg vitamin C; 0 mg cholesterol

Tip: For a Mexican salad, omit the apple and add a teaspoon of ground cumin to the dressing.


RELATED: Cucumber Salad Recipes


35. Marinated Zucchini Salad

This is a nice summer salad that can help to use up those extra zucchini when the garden is producing more than you can eat.

2 cups (220 g) thinly sliced zucchini
1/2 cup (35 g) thinly sliced mushrooms
1 cup (300 g) artichoke hearts, drained and sliced
1 can bamboo shoots, drained
1/2 cup (120 ml) Italian dressing

Mix all but dressing together in a large bowl. Pour dressing over ingredients and stir to mix. Marinate several hours or overnight.

Yield: 4 servings

Per serving: 181 g water; 129 calories (57% from fat, 10% from protein, 32% from carb); 4 g protein; 9 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 11 g carbohydrate; 4 g fiber; 5 g sugar; 76 mg phosphorus; 26 mg calcium; 1 mg iron; 520 mg sodium; 368 mg potassium; 212 IU vitamin A; 0 mg vitamin E; 14 mg vitamin C; 0 mg cholesterol


35 Easy Heart Healthy Recipes Rating: 4.5 Diposkan Oleh: Katie Grace

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