Heart Healthy Recipes

Health

Grilled Cumin-Lime Chicken with Salsa

Serves 4; 3 ounces chicken and 2 Tbsp salsa per serving

  • 1/4 cup fresh lime juice
  • 1 Tbsp olive oil
  • 2 tsp ground cumin and 1/2 tsp ground cumin, divided use
  • 3 medium garlic cloves, minced
  • 1 tsp chili powder
  • 1/4 tsp pepper
  • 1/8 tsp salt
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1/2 cup low-sodium salsa

In a large shallow glass dish, stir together the lime juice, oil, 2 teaspoons cumin, garlic, chili powder, pepper and salt. Add chicken, turning to coat. Cover and refrigerate for 3 to 8 hours, turning occasionally.

Shortly before you want to start cooking the chicken, preheat the grill on medium. Grill the chicken for 8 to 10 minutes, or until no longer pink in the center, turning once halfway through.

Meanwhile, in a small bowl, stir together the salsa and remaining 1/2 teaspoon cumin. Serve the chicken topped with salsa.

Nutrients per Serving: Calories 183, Total Fat 6.5 g, Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 3.5 g, Cholesterol 73 mg, Sodium 329 mg, Carbohydrates 5 g, Fiber 1 g, Sugars 2 g, Protein 25 g

Dietary Exchanges: 1/2 other carbohydrate, 3 lean meat

Butternut Squash and Brown Rice with Fresh Sage

Serves 4; 1/2 cup per serving

  • 1 tsp olive oil
  • 1 medium onion, chopped
  • 2/3 cup uncooked regular brown rice
  • 2 tsp chopped fresh sage
  • 1 1/3 cups water
  • 1/4 tsp pepper
  • 8 oz. butternut squash, peeled and shredded (about 1 cup)
  • 1/8 tsp salt

In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring constantly. Stir in the rice and sage. Cook for 30 seconds, stirring constantly.

Increase the heat to high. Stir in the water and pepper. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes.

Stir in the squash. Cook, covered, for 10 to 15 minutes, or until the squash is tender and the rice is soft. Stir in the salt. Fluff with a fork before serving.

Cook’s Tip: Using shredded instead of chopped butternut squash lets you keep the cooking time at about 20 minutes. Using chopped squash may increase the total cooking time.

Nutrients per Serving: Calories: 163, Total Fat 2.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 1.0 g, Cholesterol 0 mg, Sodium 84 mg, Carbohydrates 34 g, Fiber 4 g, Sugars 4 g, Protein 4 g

Dietary Exchanges: 2 starch