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Contact: Angie Boyd-Chambers, (615) 284-7462, angie.boydchambers@sth.org

Heart-Healthy Tailgate Recipes

Just because it's tailgate season doesn't mean you have to fall off the heart-healthy recipe wagon. Before the next big game, consider some of these options!


CHEESE AND PEPPER MUFFINS

 

 

2 cups all-purpose flour                         ¼ cup finely chopped onion

¾ cup yellow cornmeal                          ¼ cup finely chopped sweet red pepper

1 ½ tablespoons baking powder             1 (8-ounce) carton plain nonfat yogurt

¼ teaspoon salt                                       2/3 cup skim milk

3 tablespoons sugar                                ½ cup egg substitute

¼ teaspoon ground red pepper               2 tablespoons canola oil

½ cup (2 ounces) shredded                     Cooking spray                      

reduced-fat sharp Cheddar cheese

 

Combine first 9 ingredients; make a well in center of mixture. Combine yogurt, milk, egg substitute, and oil; add to flour mixture, stirring just until dry ingredients are moistened. Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Bake at 400 degrees for 20 minutes or until lightly browned.

 

Yield: 1 ½ dozen muffins .

 

Nutritional Analysis per serving:

 

Calories:                        120

Carbohydrate:                19.3 g.

Protein:                         4.6 g.

Fat:                               2.6 g.

Cholesterol:                    3 mg.

Sodium:                         156 mg.

Fiber:                            0.8 g.

% Calories from Fat:       20%


MEATLESS CHILI

 

 

2 tablespoons olive oil                                1 can (16-ounce) chick peas, 

1 ½ cups chopped onions                            drained and rinsed

3 cloves garlic, minced                               1 can (15-ounce) kidney beans,

2 tablespoons chili powder                         drained and rinsed

½ tsp. ground cumin                                   1 (10-ounce) package frozen corn, 

1 cup diced carrots                                      thawed     

1 green pepper, chopped                             1-2 pickled jalapeno peppers, chopped

2 cans (14 ½-16 ounce) diced tomatoes,

(no salt added), undrained

 

In a 5-quart saucepan, heat olive oil over medium heat.  Add onions, garlic, chili powder and cumin; sauté 5 minutes or until tender.  Add carrots and green peppers; sauté 2 minutes.  Add tomatoes with juice.  Stir in chick peas, kidney beans, corn and jalapeno peppers.  Bring to a boil.  Reduce heat; cover and simmer 45-60 minutes, or until carrots are tender.  If desired, serve with rice.

 

Yield: 8 (1 ½ cup) servings.

 

Nutritional Analysis per serving:

 

Calories:                        260

Carbohydrate:                42 g.

Protein:                         12 g.

Fat:                               3.5 g.

Cholesterol:                    0 mg.

Sodium:                         360 mg.

Fiber:                            3 g.

% Calories from Fat:       12%

BLACK-BEAN CHILI 

 

1 cup diced onion

1 cup diced green bell pepper

1 pound extra-lean ground beef

1 ½ cups no-salt-added fat free beef broth

1 tablespoon chili powder or to taste

1 ½ teaspoon ground cumin

½ teaspoon dried oregano

1/8 teaspoon salt

1/8 teaspoon pepper

3 garlic cloves, crushed or minced

2 (14-5 ounce) cans no-salt-added diced tomatoes, undrained

2 15-ounce) cans black beans, rinsed and drained

6 tablespoons fat-free sour cream

6 tablespoons chopped fresh cilantro

 

Place a large nonstick skillet over medium-high heat until hot. Add first 3 ingredients; cook until browned, stirring to crumble. Add broth and next 8 ingredients (broth through beans); bring to a boil. Reduce heat; simmer 15 minutes or until slightly thick, stirring occasionally. Ladle chili into soup bowls; top with sour cream and cilantro.

 

Yield: 6 servings (1 ½ cups chili, 1 tablespoon sour cream and 1 tablespoon cilantro)

 

Nutritional Analysis per serving:

Calories:                        266                     
Cholesterol:                     43.3 mg.                              
Carbohydrate:                35.5 g.                
Sodium:                           385 mg.
Protein:                         27.4 g.                  
Fiber:                              5.5 g.    
Fat:                               5.8 g.                    
% Calories from Fat:      19.6%

WHITE CHICKEN CHILI 

 

 

1 ½ cups chopped onion                      2 (16-ounce) cans fat-free , sodium reduced

½ cup chopped celery                          chicken broth

½ cup chopped red bell pepper            1 (4.5-ounce) can chopped green chiles, undrained

2 garlic cloves, minced                        1 ½ teaspoon ground cumin

1 pound cooked chicken tenders,         1 teaspoon chili powder (adjust to taste)

coarsely chopped                                  ¼ teaspoon salt

1 (19-ounce) cans great northern          ¼ teaspoon black pepper

white beans, divided

 

Spray cooking spray in a large Dutch oven and heat over medium-high heat. Add onion and next 3 ingredients;  sauté 5 minutes. Add chicken, l ½ cups beans, broth and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Mash remaining beans. Add mashed beans to chicken mixture. Simmer, uncovered, 20 minutes or until mixture is thick, stirring frequently.

 

Yield: 10 (1-cup) servings

 

Nutritional Analysis per serving:

 

Calories:                        217

Carbohydrate:                25.1 g.

Protein:                         19.6 g.

Fat:                               4.6 g.

Cholesterol:                    33 mg.

Sodium:                         405 mg.

Fiber:                            3.5 g.

% Calories from Fat:       19%

 

To schedule an appointment with a Saint Thomas Heart cardiologist in your area, please call 1.800.345.5016.

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