94 Heart-Smart Recipes
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Continued from page 27.Oatmeal Breakfast Pudding
SERVES 4 (^3 ⁄ 4 cup each)In a medium bowl stir together 12 oz.
vanilla low-fat yogurt (two 6-oz. cartons),
1 cup regular rolled oats, 1 cup fat-free
milk,^1 ⁄ 2 cup canned crushed pineapple
(juice pack), 2 Tbsp. chia seeds or flaxseed
meal, and 1 tsp. ground cinnamon. Transfer
to an airtight container; cover. Chill at least
8 hours or up to 2 days. Stir well before
serving. Sprinkle each serving with
21 ⁄ 2 tsp. toasted sliced almonds. If desired,
top with chopped apple.
PER SERVING: 242 CAL. | 7 G TOTAL FAT
(1 G SAT. FAT) | 5 MG CHOL. | 82 MG SODIUM
37 G CARB. | 6 G FIBER | 20 G SUGARS
11 G PRO.VEGGIES
Continued from page 35.Pasta, Broccoli, and
Red Bean Toss
SERVINGS 4 (1^3 ⁄ 4 cups each)
START TO FINISH 30 minutes
4 oz. dried medium shell pasta
5 cups broccoli florets
1 15-oz. can no-salt-added
red kidney beans, undrained
1 Tbsp. olive oil
1 cup chopped onions(^1) ⁄ 4 tsp. salt
(^1) ⁄ 2 cup reduced-sodium chicken
broth
1 1 ⁄ 2 tsp. chili powder
(^1) ⁄ 2 cup finely shredded Parmesan
cheese
(^1) ⁄ 4 cup snipped fresh parsley
Shaved Parmesan cheese
(optional)
- Cook pasta according to package
directions, adding broccoli the last
3 minutes of cooking; drain. - Meanwhile, drain beans, reserving
(^1) ⁄ 4 cup of the liquid. In an extra-large
skillet heat oil over medium-high heat.
Add onions and salt; reduce heat to
medium. Cook about 5 minutes or until
tender, stirring occasionally.
- Increase heat to high; stir in cooked
pasta mixture, beans, the reserved bean
liquid, the broth, and chili powder. Cook
2 minutes, stirring occasionally. Add
shredded cheese and parsley. Cook and
stir until cheese is melted. If desired,
top each serving with shaved cheese.
PER SERVING: 319 CAL. | 7 G TOTAL FAT
(2 G SAT. FAT) | 7 MG CHOL.
455 MG SODIUM | 48 G CARB. | 13 G FIBER
5 G SUGARS | 18 G PRO.
Orzo and Double-Bean Salad
with Grilled Eggplant
SERVINGS 8 (1 slice eggplant + about
1 cup pasta mixture each)
PREP 20 minutes MARINATE 15 minutes
GRILL 8 minutes(^3) ⁄ 4 cup dried orzo pasta
12 oz. fresh green beans, trimmed
and cut into 2-inch pieces
1 10-oz. pkg. frozen shelled sweet
soybeans (edamame)
1 cup grape tomatoes, halved
(^2) ⁄ 3 cup chopped seedless cucumber
(^1) ⁄ 2 cup crumbled feta cheese (2 oz.)
(^1) ⁄ 4 cup pited Kalamata olives, halved
(^1) ⁄ 4 cup chopped red onion
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
2 Tbsp. snipped fresh Italian parsley
2 tsp. snipped fresh oregano
2 tsp. country Dijon-style mustard
(^1) ⁄ 2 tsp. salt
(^1) ⁄ 2 tsp. black pepper
1 large eggplant
- In a large saucepan cook pasta
according to package directions, adding
green beans and edamame the last
3 minutes of cooking; drain. Rinse with
cold water; drain again. - In a large bowl combine pasta
mixture, the next 10 ingredients
(through mustard), and^1 ⁄ 4 teaspoon
each of the salt and pepper. Cover
and marinate at room temperature
15 minutes. Chill until ready to serve. - Trim eggplant and cut crosswise into
eight^3 ⁄ 4 -inch slices. Coat both sides
slices with nonstick cooking spray;
sprinkle with the remaining^1 ⁄ 4 teaspoon
each salt and pepper. Grill eggplant,
covered, over medium heat 8 to
10 minutes or until tender, turning once.
Serve eggplant with pasta mixture.
PER SERVING: 211 CAL. | 8 G TOTAL FAT
(2 G SAT. FAT) | 8 MG CHOL. | 318 MG SODIUM
27 G CARB. | 7 G FIBER | 7 G SUGARS | 9 G PRO.
OVEN LOVIN’
Continued from page 75.Enchilada Casserole
SERVINGS 6 (about 1 cup each)
PREP 25 minutes BAKE 40 minutes
STAND 15 minutes
1 Tbsp. canola oil
1 Tbsp. all-purpose flour
1 8-oz. can no-salt-added
tomato sauce(^3) ⁄ 4 cup reduced-sodium chicken
broth
1 Tbsp. chili powder
1 tsp. dried oregano, crushed
(^1) ⁄ 2 tsp. ground cumin
(^1) ⁄ 8 tsp. ground cinnamon
1 15-oz. can no-salt-added
black beans, rinsed and drained
1 15-oz. can no-salt-added
pinto beans, rinsed and drained
(^3) ⁄ 4 cup chopped green sweet pepper
(^1) ⁄ 2 cup chopped onion
1 4-oz. can diced green chile
peppers, undrained
9 6-inch corn tortillas, cut into
wedges
1 1 ⁄ 4 cups shredded reduced-fat
cheddar cheese (5 oz.)
Chopped letuce, pited ripe
olives, and/or tomato (optional)
- Preheat oven to 350°F. In a small
saucepan heat oil over medium heat.
Stir in flour until smooth. Stir in the next
six ingredients (through cinnamon).
Cook and stir until thickened and
bubbly. Cook and stir 1 minute more. - In a bowl combine the next five
ingredients (through chile peppers). - Coat a 2-quart rectangular baking
dish with nonstick cooking spray. Spread
(^1) ⁄ 3 cup of the tomato sauce mixture on
botom of dish. Layer one-third of the
tortillas and one-third of the bean
mixture on sauce. Spread one-third of
remaining sauce over all. Sprinkle with
(^1) ⁄ 2 cup of the cheese. Repeat layers
twice, starting with tortillas; set aside
the last^1 ⁄ 4 cup cheese.
- Cover; bake 35 minutes. Sprinkle with
the reserved^1 ⁄ 4 cup cheese. Bake,
uncovered, 5 minutes more or until
cheese is melted. Let stand 15 minutes
before serving. If desired, top with
chopped letuce, olives, and/or tomato.
PER SERVING: 305 CAL. | 9 G TOTAL FAT
(3 G SAT. FAT) | 17 MG CHOL. | 387 MG SODIUM
42 G CARB. | 11 G FIBER | 5 G SUGARS | 16 G PRO.
RECIPES