February marks American Heart Month.
A time to bring more awareness to heart disease and the things men and women can do to live a life without this condition.
One weapon in the fight against heart disease is food. We turned to the American Heart Association’s Go Red for Women movement to gather some quick and easy healthy recipes.
If eating healthy can be just as delicious as it is good for you, why wouldn’t you give it a try?
Heart Healthy Turkey Chili
Warm up this season with a healthy alternative to the Classic American staple that is packed with both flavor and protein.
• Cooking spray
• 1 1/2 Tbsp. canola or corn oil
• 1 medium or large onion, chopped
• 20 oz. ground, skinless turkey breast
• 2 large garlic cloves, minced or
• 1/2 tsp. garlic powder
• 2 tsp. chili powder
• 1/2 tsp. pepper
• 1/2 tsp. ground cumin
• 15.5 oz. canned, no-salt-added pinto beans, rinsed, drained
• 15.5 oz. canned, no-salt-added black beans, rinsed, drained
• 14.5 oz. canned, no-salt-added, diced tomatoes, undrained
• 1 3/4 cups fat-free, low-sodium chicken broth
• 1 cup frozen whole-kernel corn
• 6 oz. canned, no-salt-added tomato paste
• 4 medium green onions, green part only, sliced
1. Lightly spray a Dutch oven with cooking spray. Add the oil and heat over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.
2. Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
3. Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.
Skillet Ham Hash
Starting off your day with this healthy breakfast or brunch meal will raise your overall energy level and will curb your (unhealthy) cravings throughout the day.
• 2 tsp. olive oil
• 1 large green bell pepper, diced
• 1 large red bell pepper, diced
• 1 medium onion, diced
• 1/2 cup diced, lower-sodium, low-fat diced ham (about 4 ounces), all visible fat discarded
• 3 cups frozen, fat-free southern-style diced hash brown potatoes, thawed
• 1/2 tsp. salt-free Cajun or Creole seasoning blend
• 2 Tbsp. chopped, fresh parsley
• 1/4 tsp. salt
• 1/4 tsp. pepper
1. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppers and onion for 4 to 5 minutes, or until the onion is soft and the bell pepper is tender, stirring occasionally. Stir in the ham. Cook for 1 to 2 minutes, or until heated through, stirring occasionally.
2. Stir in the hash browns and seasoning blend. Cook without stirring for 4 minutes, or until the bottom is golden brown. Stir (the golden-brown pieces will be redistributed). Cook without stirring for 4 minutes, or until the bottom is golden brown and the mixture is heated through.
3. Stir in the parsley, salt, and pepper.
Spicy Pumpkin Burrito
Who doesn’t love a little pumpkin now and then? This burrito is not only full of flavor and protein but is completely vegetarian with a spicy kick!
• 1 tsp. olive oil, extra virgin preferred
• 1/2 cup frozen whole-kernel corn
• 15.5 oz. canned, no-salt-added black beans, rinsed and drained, drained, rinsed
• 15 oz. canned solid-pack pumpkin (not pie filling)
• 1 cup cooked brown rice, cooked without salt and margarine
• 1/4 cup water
• 1 tsp. ground cumin
• 1 tsp. chile powder (made with ancho chiles preferred)
• 1/2 tsp. dried oregano, crumbled
• 8 8-inch low-fat whole-grain tortillas, lowest sodium available
• 1/2 cup sliced green onions
• 1/2 cup fat-free sour cream
• 1/2 cup shredded lettuce, such as romaine, or spinach
• 1/2 cup chopped tomato
1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the corn for 4 to 5 minutes, or until slightly browned, stirring occasionally.
2. Stir in the beans, pumpkin, rice, water, cumin, chili powder, oregano, and cayenne. Bring to a simmer. Reduce the heat and simmer for 4 to 5 minutes, or until heated through.
3. Warm the tortillas using the package directions.
4. Spoon the filling down the center of each tortilla. Sprinkle the green onions over the filling. For each burrito, fold two sides of the tortilla toward the center. Starting from the unfolded side closest to you, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer with the seam side down to plates. Top with the sour cream. Sprinkle with the lettuce and tomato.
For a full list of heart-healthy recipes, visit the Go Red for Women website.