October 19, 2010

Heart Healthy Tomato and Basil Soup Recipe

Posted in Recipes tagged , , , , at 2:58 pm by keepyourhearthealthy

A bowl of tomato soup

Image via Wikipedia

Cold weather and hot soup are like a match made in heaven.

If you are looking to make some great, heart-healthy soups this fall/winter, here’s a good one for your collection!  This Tomato and Basil Soup recipe from the NY Times website only has 4 grams of fat per serving and 1 gram of saturated fat.  The ingredients are:

1 tablespoon extra virgin olive oil

1 small onion, chopped

4 to 6 garlic cloves (to taste), minced

Salt to taste

2 pounds tomatoes, cored and diced, or 1 (28-ounce) can chopped tomatoes with juice

Pinch of sugar

2 large sprigs basil, or about 16 leaves, plus 2 tablespoons slivered basil for garnish

1 quart water

Freshly ground pepper to taste

1 Parmesan rind (optional)

1/4 cup rice or tapioca

See the original recipe here for preparation instructions.  Enjoy!

August 25, 2010

Looking For Great Heart Healthy Recipes Like Corn Chowder?

Posted in Helpful Heart Links, Recipes tagged , , , , at 3:13 am by keepyourhearthealthy

You might think it is impossible to make Corn Chowder without high fat cream but it can be done!  The National Heart Lung and Blood Institute has a great booklet of heart-healthy recipes available for FREE online that includes yummy recipes like Corn Chowder below:

Corn Chowder

photo by Michelle Meiklejohn

1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
1. Heat oil in medium saucepan. Add celery, onion, and green pepper,
and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,
then reduce heat to medium. Cook covered for about 10 minutes
or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting
lid. Add flour and shake
vigorously.
4. Gradually add milk-flour mixture
to cooked vegetables. Then add
remaining milk.
5. Cook, stirring constantly, until
mixture comes to boil and thickens.

To see the original recipe and many others like it, view the free “Keep The Beat” booklet at http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/ktb_recipebk.pdf

November 28, 2009

Turkey and Squash Soup

Posted in Recipes tagged , , , , , , , , at 3:44 am by keepyourhearthealthy

I found this wonderful heart-healthy recipe for Turkey and Squash Soup on the AARP website.  It is low in cholesterol and sodium!  Here is the ingredient list:

  • 2 teaspoons canola oil
  • 2 leeks, trimmed, chopped and rinsed
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth
  • 1 1/2 pounds butternut squash, (1 small to medium), peeled, seeded and cut into 1-inch cubes
  • 2 tablespoons minced fresh thyme, or 2 teaspoons dried thyme
  • 1 1/2 teaspoons ground cumin
  • 1 pound turkey cutlets, cut into 1/2-by-2-inch strips
  • 2 cups frozen corn kernels
  • 2 tablespoons lime juice
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

It is very important you remember not to substitute anything on this list for a canned ingredient.  Canned vegetables have a higher amount of sodium in them!  Click on the link below to go straight to the instructions for putting the soup together.

Turkey and Squash Soup Recipe at AARP Website.