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    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.