Enjoy the 4th of July holiday with this satisfying heart-healthy meal.
Eat fresh, healthy food and chances are that you will feel better. The Cardiac Partners at Cooper and Inspira team wants to help you, your family and friends achieve this. Following are their recommendations for three heart-healthy and diabetes-friendly recipes to serve up this holiday weekend or anytime. Each recipe has reduced fat, sodium and carbohydrates to make it easier for you to follow the dietary guidelines of the American Heart Association and the American Diabetes Association. The three recipes–an entrée, side dish and dessert–meet the following healthy standards:
- Lean protein
- Low saturated fat (less than 50 percent of total fat serving)
- Sodium no higher than 650 milligrams per serving
- Fat-free or reduced-fat dairy products
- Reduced sugar and glycemic load
Healthy eating has never been easier, or more delicious. Enjoy.
Grilled Turkey Burgers
- 1 Tbsp olive oil
- 4 cups white button mushrooms, sliced
- 1 onion, chopped
- 3 large garlic cloves, peeled and minced
- 1 small tomato, chopped
- 1 slice white bread, cut into cubes
- 2 eggs
- 2 Tbsp chopped fresh basil leaves
- 2 Tbsp chopped fresh flat-leaf parsley
- 2 lbs lean ground turkey breast
- 2 Tbsp fresh lemon juice
- Black pepper to taste
- 1/8 tsp salt
- 10 slices reduced-fat Swiss cheese (1 oz. each)
- 10 light whole wheat Kaiser rolls (2 oz each)
In a large saucepan, heat oil over medium heat until hot. Add mushrooms and cook, stirring occasionally, about 5 minutes, or until browned. Add onion, garlic, tomato and bread cubes, and cook until onion is softened and mixture is combined well, about 10 minutes. Transfer to a bowl and chill, covered, for 20 minutes or until completely cooled.
In a small bowl, add eggs, basil and parsley, and whisk until beaten well. In a large bowl, add turkey, egg mixture, mushroom mixture, lemon juice, black pepper and salt, and stir to combine well. Form 10 patties, transfer to a plate and chill, covered for 30 minutes.
Coat grill rack with cooking spray and preheat. Grill burgers for 6 minutes with grill lid open. Turn burgers, add a slice of cheese to each burger, and grill, 6 minutes more, or until meat is no longer pink. Serve on rolls with the lettuce, tomato, and red onion, if desired.
Per Serving. Calories: 364. Fat: 7g. Saturated Fat: 2g. Cholesterol: 99mg. Sodium: 482mg. Carbohydrates: 35g. Fiber: 2g. Protein: 39g.
Mac and Cheese on the side
- ¾ cup skim milk
- ¾ cup nonfat sour cream
- 3 Tbsp trans-fat-free margarine, melted
- 1 tsp Dijon mustard
- ½ cup shredded part-skim mozzarella cheese
- 2 cups (8 oz) shredded reduced-fat sharp cheddar cheese
- ¼ tsp salt
- ¼ tsp black pepper
- 4 cups cooked multigrain elbow macaroni (about 2 cups uncooked)
- ¼ cup dried bread crumbs
- ¼ tsp paprika
Preheat oven to 350°. Lightly coat a 2-quart casserole dish with nonstick cooking spray.
In a saucepan, combine milk, sour cream, margarine, mustard, cheeses, salt and pepper and cook over medium-high heat, stirring, until cheese is melted and a sauce forms.
In a large bowl, combine cooked macaroni and cheese sauce. Stir gently to combine. Pour macaroni into prepared casserole.
In a small bowl, combine bread crumbs and paprika. Sprinkle mixture over macaroni mixture.
Cover and bake for 30 minutes.
Uncover; bake an additional 5 minutes, or until bread crumbs are golden.
6 servings (1 cup each)
Per Serving. Calories: 281. Fat: 9g. Saturated Fat: 4g. Cholesterol: 17mg. Sodium: 540mg. Carbohydrates: 35g. Fiber: 3g. Protein: 19g.
Double Chocolate Brownies, the ultimate dessert
- ½ cup all-purpose flour
- ½ cup whole wheat flour
- 1 tsp baking powder
- 1/8 tsp salt
- ½ cup unsweetened cocoa
- ¼ cup dark chocolate chips
- 1 large egg
- 1 large egg white
- 1 tsp vanilla extract
- 1 cup low-fat vanilla yogurt
- ¼ cup dark brown sugar
- ¾ cup granulated sugar
- 1 Tbsp canola oil
- Preheat oven to 350°. Lightly coat an 8 x 8-inch baking pan with nonstick cooking spray.
In a small bowl, combine flours, baking powder, salt, cocoa and chocolate chips.
In a large bowl, combine remaining ingredients and stir until well blended. Add flour mixture and stir until just blended.
Pour batter into baking pan and bake for 25 minutes, or until toothpick inserted into center comes out clean.
Cool completely on a wire rack.
16 servings, 1 brownie per serving
Per Serving. Calories: 123. Fat: 3g. Saturated Fat: 1g. Cholesterol: 14mg. Sodium: 67mg. Carbohydrates: 24g. Fiber: 1g. Protein: 2g.
Expert Heart Care for South Jersey
Cardiac Partners at Cooper and Inspira brings together the best in class cardiology practices and innovative health care systems of two leading medical providers: Cooper University Health Care and Inspira Health.