Low Fat Recipes from the Cardiology Department
Warm Your Heart This Fall with Soup
Fall signals the beginning of the soup season, and nothing is more satisfying than a hearty bowl of soup or chowder. This delicious Turkey-Wild Rice Soup substitutes soy milk for the traditional cream or whole milk, and that’s a great benefit. Soy protein has been shown in studies to help reduce the risk of heart disease when eaten in the context of a low-fat, low-cholesterol diet. Add some fiber with the wild rice, toasted almonds and a whole grain roll, and you have a filling dinner that’s good for you.
Turkey-Wild Rice Soup
Prep: 10 min
Cook: 26 min
10 servings
Ingredients:
1 tablespoon butter
2 tablespoons canola or soybean oil
½ cup all-purpose flour
2 cups water
2 cups cut-up cooked turkey, chicken or ham
2 can (14 ounces each) chicken broth
1 jar (4-1/2 ounces) sliced mushrooms, drained
2 tablespoons instant chopped onion
1 package (6 ounces) original-flavor long-grain and wild rice mix
2 cups 8th Continent original soymilk or fat-free (skim) milk
¼ cup slivered almonds, toasted
Directions:
1. Melt butter in 5-quart Dutch oven over medium heat. Stir in oil and flour with wire whisk until well blended. Stir in turkey, broth, mushrooms, onion, rice and rice seasoning packet.
2. Heat to boiling over high heat, stirring occasionally. Reduce heat to medium low. Cover and simmer about 25 minutes or until rice is tender.
3. Stir in soymilk; heat just to boiling. Remove from heat. Sprinkle each serving with almonds.
*To toast nuts, bake uncovered in ungreased shallow pan in 350 degree oven about 10 minutes, stirring occasionally, until golden brown. Or cook in ungreased skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, and then stirring constantly until golden brown.
Nutritional Information:
1 serving: Calories 190 (Calories from fat 80); Fat 9g; Saturated Fat 2g (9%of Calories from Saturated Fat); Cholesterol 25mg; Sodium 480 mg; Trans Fat 0g; Carbohydrates 14g (Dietary Fiber 1g); Protein 13g
Humus
2 cans chick peas
1-2 cloves garlic minced
juice of 2 lemons
a little bit of olive oil
1/4 tsp. cumin
water as needed to thin
Place all ingredients in food processor and blend. You may add whatever you like for more flavoring i.e. parsley, red peppers, mushrooms, jalapenos.
Black Bean Dip
1 can chick peas
1 can black beans
1-2 cloves garlic
1-3 seeded jalapeno peppers
juice of 1 lime
1/4 cup chopped cilantro
water to thin
Place all ingredients in food processor and blend. Serve with baked tortilla chips
Salsa
1 large white onion finely chopped
1 large can peeled whole tomatoes drained
1-3 whole seeded jalapenos
1-2 cloves garlic chopped
1/2 cup chopped cilantro
Mix in bowl. This will keep for 24 hours
Learn about how to have a heart healthy diet.