Healthy Change of Heart - Make Heart Healthy Choices

Patti's Pantry


Looking for a fast dinner?  This recipe uses ground turkey breast, which is high in protein, but very low in fat.  It contains beans, which adds about 6-8 grams of fiber for 1/2 cup, and salsa for a little spice.

The turkey: Ground turkey breast is more expensive than ground turkey.  Why?  It’s higher in protein and lower in fat than regular ground turkey!  The fat content for 4 ounces of ground turkey is 17 grams.  The fat content for 4 ounces of ground turkey breast is 1.5 grams.  Big difference!

The beans: If you use dried beans, they’re perfect as is.  If you prefer the shortcut of canned beans, open the can, put the beans in a colander and rinse well.  Rinsing removes about 70% of the sodium!

The salsa: Cooking salsa decreases the “heat”.  If you normally like medium salsa, use a jar of “hot”.  Even the short cooking time will make it taste milder.

Weeknight Turkey Breast Chili

Ground Turkey Breast 20 ounce package
                             Black Beans                             15 ounce can
Salsa 15 ounce jar

Cook the ground turkey breast thoroughly, breaking the meat into small pieces.  When cooked, add the rinsed beans and the jar of salsa.  Heat through.  Serve with a large salad or a steamed green vegetable.  Voilà!  Dinner in 15 minutes.

Salmon with Orange Horseradish Sauce

Salmon Fillets

4 Fillets

Orange Marmalade

6 Tablespoons

Horseradish

2-3 Tablespoons

Place salmon fillets in an oven safe baking dish.  In a small bowl combine the orange marmalade with the horseradish.  Coat each filet generously with the marmalade/horseradish mixture. Bake in a 350 degree oven for 15-20 minutes. 

Tangy Chicken with Spicy Mustard and Salsa

Chicken Breasts

4, whole or butterflied

Spicy Mustard

4 Tablespoons

Salsa

4-8 Tablespoons

Place boneless, skinless chicken breasts in an oven-proof baking dish.  Top each chicken breast with about 1 tablespoon of spicy mustard.  Spoon 1-2 tablespoons of salsa over the mustard.  Bake at 350 degrees for about 30 minutes (cooking time may vary depending on the thickness of the chicken breasts).

Chicken and Black Bean Wrap

Red Onion

1, sliced

Black Beans

12 ounce can, rinsed well

Chicken Breast

8 ounces, cooked & shredded

Salsa

6-8 ounces

Sauté one sliced red onion in a frying pan using Pam or other cooking spray.  Add one 12-ounce can of black beans, rinsed well.  Add 8 ounces of cooked, shredded chicken breasts.  Add 6-8 ounces of salsa (mild to hot, your choice).  Heat ingredients together.  Spoon into whole wheat tortillas.  Add fat-free or low-fat sharp cheddar cheese if desired.

Honey Teriyaki Salmon

Wild Salmon 4 ounce piece
Honey 1 Tablespoon
Teriyaki Sauce 1 Tablespoon
Add one tablespoon of honey and 1 tablespoon of teriyaki sauce to a frying pan.  When it is blended, add the salmon and cook through.  It tastes delicious if you allow the salmon to blacken.  Enjoy!

 


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