A heart-healthy diet doesn’t have to be bland and boring. Try this fiber-rich, meatless entrée and luscious dessert sauce for a flavor boost. You’ll make a dent in getting the five servings a day of fruits and vegetables that the American Heart Association recommends. Not only will your heart thank you—your taste buds will, too.
- 1 cup uncooked long-grain, medium-grain, basmati or brown rice
- 1 medium onion
- 3 medium zucchini (about 1 pound)
- 2 or 3 medium green bell peppers, to taste
- vegetable oil spray
- 1 tsp corn, canola, olive, safflower or sunflower oil
- 3 medium tomatoes, peeled and chopped, or 14.5-ounce can no-salt-added diced tomatoes, drained
- ¼ cup diced currants or raisins (optional)
- 2 tsp curry powder
- 1 tsp ground cumin
- ¾ tsp red hot-pepper sauce, or to taste
- 8 10-inch nonfat or low-fat flour tortillas
Prepare rice using package directions, omitting salt and margarine.
Meanwhile, cut onion in half lengthwise, then in thin half-moon slices; cut zucchini and bell peppers into ½-inch pieces.
Spray a large nonstick skillet with vegetable oil spray. Add oil and heat over high heat, swirling to coat. Sauté onion for 2 to 3 minutes, or until it starts to soften, stirring occasionally.
Reduce heat to medium. Add zucchini and bell peppers. Cook for about 10 minutes, or until vegetables are soft.
Stir in remaining ingredients except tortillas.
Place ¼ cup rice and ½ cup vegetables in center of a tortilla, spreading them horizontally to about 2 inches from each side. Fold one side of tortilla over filling (fold to where filling stops). Fold bottom up and top down to form a package that’s open on one end. Place seam side down on a plate. Repeat with remaining tortillas.
Serves 4. Per serving: 431 calories, 13 g protein, 19 g carbohydrates, 0 mg cholesterol, 3 g total fat (0 g saturated fat, 1 g polyunsaturated fat, 1 g monounsaturated fat), 9 g fiber, 481 mg sodium
Strawberries, raspberries, mangoes, peaches, blueberries—most of your favorite fruits—work well individually or combined in this dessert sauce. Spoon it over nonfat ice cream or angel food cake!
- 2 tbsp cornstarch
- ½ cup sugar
- ½ cup water
- 2 cups coarsely chopped fresh fruit
In a medium saucepan, bring cornstarch, sugar and water to a boil over medium-high heat, whisking constantly.
Stir in 1 cup fruit. Bring to a boil; immediately remove pan from heat and add remaining fruit. Don’t cook last addition of fruit.
Serves 20. Per 2-tablespoon serving: 26 calories, 7 g carbohydrates, 0 mg cholesterol, 0 g total fat, 1 mg sodium
Recipes adapted and reprinted with permission from The New American Heart Association Cookbook, Copyright © 2001. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.