February 2015

Heart Healthy Recipes

BLACK BEAN SOUP

Ingredients:

• 1 lb black beans, dried
• 4 c vegetable broth
• 1 c water
• 1/4 c cilantro, chopped (optional)
• 1 T cumin, ground
• 3 bay leaves
• 1 t salt
• 1 T pepper
• 2 T lime juice, freshly squeezed
• 2 c onion, chopped

Directions:

1. Sort and wash beans and place in a bowl
2. Cover bens with water and then cover bowl with plastic wrap
3. Let beans stand 8 hours, drain
4. Combine beans, broth, onion, cumin, pepper, and bay leaves in a slow cooker.
5. Cook on LOW 10 hours. Discard bay leaves.
6. Stir in lime juice and salt. Serve in bowls and sprinkle with cilantro.

Makes 6- 1 1/2 cups servings.  Print recipe card.

CILANTRO LIME RICE

Ingredients:

• 1 1/2 c rice, white long grain
• 3 c water
• 1 t salt
• 2 T butter
• 3 T lime juice, freshly squeezed
• 3/4 c cilantro, chopped

Directions:

1. Bring water to a boil in a medium saucepan.
2. Stir in the butter and rice.
3. Cover pan and reduce heat to simmer until the rice is tender.
4. Stir the lime juice and cilantro into the cooked rice just before serving.

Makes 6 servings. Print recipe card.

EASY SPINACH- BERRY SALAD

Ingredients:

• 6 c torn spinach, fresh
• 1 c fresh strawberries, thinly sliced
• 1 c blueberries, fresh
• 2 c sweet onion, sliced
• 1 c cranberries, dried
• 1/4 c chopped pecans, toasted

Directions:

1. Toss all ingredients in a large bowl
2. Pour the vinaigrette dressing and toss again
3. Serve immediately in individual bowls

Makes 4-6 servings. Print recipe card.

HOME MADE VINAIGRETTE

Ingredients:

• 1/4 c olive oil
• 1/4 c vinegar, balsamic
• 1t black pepper
• 1/4 t mustard, ground

Directions:

Whisk all ingredients together and pour over salad

Makes 4 servings. Print recipe card.

GRILLED CHICKEN

Ingredients:

• 5 chicken breasts, rinsed in cold water
• cooking spray
• 3 T fresh parsley, chopped
• 1T rosemary, chopped
• 1 t salt
• 1 t ground pepper
• 3 T lemon juice, freshly squeezed

Directions:

1. Combine parsley, rosemary, juice, salt, and pepper.
2. Rub mixture well all over chicken breasts
3. Place breasts in a large zip-top plastic bag and seal well
4. Marinate in refrigerator 30 – 60 minutes.
5. Preheat grill to medium heat.
6. Coat grill with cooking spray.
7. Grill 30-40 minutes until internal temperature is 180°.

Makes 5 servings. Print recipe card.

BERRY AND GRANOLA GREEK YOGURT PARFAIT

Ingredients:

• 1 c strawberries, sliced
• 1 c blueberries
• 8 oz vanilla Greek yogurt
• 1 banana, sliced
• 1 c low-fat granola

Directions:

1. Place 1/4 of the strawberries, blueberries and banana on bottom of a dessert cup.
2. Place 2 ounces of yogurt on the berries.
3. Sprinkle 1/4 cup granola.
4. Repeat steps.

Makes 2 servings. Print recipe card.