Good Home Post

5 Heart-Healthy Meals

Posted on 29. Dec, 2009 by Oksana Irwin in Best Recipes, Good Food, Good Home Living

Pumpkin Ravioli

The meat and cheese in traditional ravioli can send calorie counts (and saturated fat) through the roof. However, using pumpkin keeps this dish at less than 200 calories per serving. And pumpkin is rich in fiber, which also helps in maintaining a healthy heart.

• 1 cup canned pumpkin
• 1/3 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 6 wonton wrappers
• 1 teaspoon salt
• 1/2 cup chicken broth
• 1 1/2 tablespoons unsalted butter
• Chopped parsley

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Spicy Sweet Potato Wedges

Cholesterol-free french fries? You got ‘em. Baking these peppery sweet potatoes at a high heat ensures a soft interior and slightly crisp and caramelized exterior without all the added fat of frying. Plus, one serving supplies all your daily vitamin A and one-third of your daily vitamin C.

• 6 medium sweet potatoes (about 2 1/4 pounds)
• Cooking spray
• 2 teaspoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1/8 teaspoon black pepper

Preheat oven to 500°. Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.

Orecchiette With Brussels Sprouts and Hazelnuts

Brussels sprouts won’t get pushed around on your plate with this delicious recipe. Using meat like a seasoning allows you to soak in all the rich flavors for only 3 grams of saturated fat. Plus, chopped hazelnuts add a delicious flavor and a boost of iron!

1. Preheat oven to 425°. Toss sprouts with 1 tablespoon oil; arrange cut side down on a baking sheet. Sprinkle with salt, pepper, and pancetta. Roast 18–20 minutes or until sprouts are tender.

2. Meanwhile, cook pasta according to package directions. Drain, reserving 1/4 cup cooking water. Return pasta to pot.

3. Add garlic to sprouts; toss well. Add sprouts, Parmesan, thyme, and a few tablespoons reserved pasta water to pasta; stir in remaining 2 teaspoons oil. Spoon into 4 bowls; sprinkle with hazelnuts.

Apple-Butternut Squash Soup

This recipe is a perfect example of maximizing the natural sweetness of apples and squash—two fall produce favorites. Using shiitake mushrooms gives you a creamy, savory base for far fewer calories than other creamy soups. Pine nuts and Parmesan cheese bump up the flavor on this hearty dish, which boasts 10 grams of protein and 9 grams of fiber.

• 1 tablespoon olive oil
• 2 pounds butternut squash, halved and seeded
• 3/4 pound Granny Smith apples, peeled, cored, and cut into eighths, plus more for garnish
• 2 onions, cut into wedges
• 2 3/4 cups quartered shiitake mushroom caps
• 3 cups low-sodium chicken broth
• 1/4 cup finely grated Parmesan cheese
• 2 garlic cloves, finely chopped
• 2 tablespoons pine nuts, toasted

1. Preheat oven to 400°. Spread oil in a 9- x 13-inch baking dish; place squash on half of pan, cut sides down. Arrange apples, onions, and mushrooms in 1 layer on other half of pan. Roast in middle of oven 45 minutes or until tender.

2. Remove from oven. Turn squash cut side up to cool. When cool enough to handle, purée squash in a food processor in batches with broth, Parmesan, garlic, half of the onions and apples, and three-fourths of the mushrooms until smooth. Transfer purée to a large saucepan.

3. Add remaining roasted apples and onions to pan with 1 cup water to reach desired consistency. Bring to a simmer. Ladle into 4 bowls, garnish with apple slices, remaining mushrooms, and pine nuts. Serve immediately.

Time-saver alert! Make a double batch of this soup and freeze in an airtight container for up to three months. Just thaw, heat, and serve for a last-minute dinner.

Spanish Salad of Oranges, Fennel, Red Onion, and Mint With Dressing

As temperatures drop, make use of citrus fruits, which peak in the winter months. This unique salad combines crunchy, slightly sweet fennel with tart oranges and just a hint of mint. Unlike some dressings that are loaded with saturated fat, the dressing in this recipe contains heart-healthy fats from the extra virgin olive oil, plus a low-cal pour of red-wine vinegar.

• 2 cups thinly sliced red onion (about 1 large)
• 3 large navel oranges (about 5 pounds)
• 3 cups thinly sliced fennel bulb (about 1 pound)
• 1/4 cup loosely packed fresh mint leaves
• 3 tablespoons plain fat-free yogurt
• 2 tablespoons frozen orange juice concentrate, thawed
• 2 tablespoons red wine vinegar
• 1 teaspoon coriander seeds, toasted and crushed
• 4 teaspoons extravirgin olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons pine nuts, toasted

Place thinly sliced red onion in a medium bowl; cover with ice water, and soak 15 minutes. Drain well.

Carefully remove rind and white pithy part of rind from oranges; discard rind and pith. Cut each orange in half vertically; remove white pithy core portion, and discard. Cut oranges crosswise into 1/4-inch-thick slices, reserving about 1/3 cup juice for dressing.

Layer red onion, thinly sliced fennel, and orange evenly in a bowl or on a platter, and sprinkle with fresh mint leaves. Combine reserved juice, plain fat-free yogurt, juice concentrate, and remaining ingredients in a small bowl, and stir with a whisk to combine. Drizzle evenly over salad; serve immediately.

Sousce: Health.com

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