This page contains a Flash digital edition of a book.
February is American Heart Month Tasty Recipes to Keep Your


Heart Healthy


Oatmeal with Apples, Hazelnuts, and Flaxseed


1/4 cup hazelnuts 3 cups fat-free milk 1 1/2 cups regular oats 1 1/2 cups diced Granny Smith apple (about 1 medium) 1/3 cup ground flaxseed 1/2 tsp. ground cinnamon 1/4 tsp. salt


1/2 tsp. vanilla extract 3 Tbsp. brown sugar 3 Tbsp. slivered almonds


Chicken Tostados and Avocado Dressing


2 Tbsp. reduced-fat sour cream 2 Tbsp. fat-free, lower-sodium chicken broth


2 Tbsp. fresh lemon juice 2 tsp. canola oil


1/4 tsp. ground red pepper 1/8 tsp. salt


1/2 ripe peeled avocado


Preheat oven to 350°. Place hazelnuts on a baking sheet. Bake at 350° for 15 minutes, stirring once. Turn nuts out onto a towel. Roll up towel; rub off skins, if necessary. Finely chop nuts, and set aside.


Combine milk and next 5 ingredi- ents in a medium saucepan. Bring to a boil over medium heat. Stir in vanilla. Cover, reduce heat, and simmer 5 minutes or until thick. Sprinkle with hazelnuts, brown sugar, and almonds


Chicken Piccata with Orzo


1 cup uncooked orzo 2 tsp. grated lemon rind 4 (4-ounce) chicken cutlets 1/4 tsp. kosher salt


1/4 tsp. freshly ground black pep- per


1 Tbsp. olive oil 1/4 cup white wine


1/2 cup fat-free, lower-sodium chicken broth


1 Tbsp. fresh lemon juice 1 Tbsp. chilled butter, cut into small pieces


2 Tbsp. chopped fresh parsley 1 Tbsp. capers


Cook orzo according to package directions. Drain. Stir in rind. While orzo cooks, heat a large skillet over medium-high heat. Sprin- kle chicken with salt and pepper. Add oil to pan; swirl to coat. Add chicken; cook 3 minutes on each side or until done. Remove from pan; keep warm. Add wine; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits. Add broth and lemon juice; bring to a boil. Cook 2 minutes or until reduced to 1/2 cup. Remove from heat; add butter, stirring until butter melts. Stir in parsley and capers. Serve over orzo.


1 1/2 Tbsp. canola oil, divided 4 (6-inch) flour tortillas 2 garlic cloves, minced 1 jalapeno pepper, minced 2 cups shredded skinless, boneless rotisserie chicken breast 1 cup shredded iceberg lettuce 1/2 cup chopped tomato 1/4 cup (1-oz.) crumbled queso fresco


Combine the first 7 ingredients in a food processor, and process until smooth.


Heat a large nonstick skillet over medium-high heat. Add 3/4 teaspoon oil to pan. Cook 1 tortilla 2 minutes on each side or until golden brown. Re- peat procedure with 2 1/4 teaspoons oil and remaining tortillas. Add remaining oil to pan. Add gar- lic and jalapeño; sauté 1 1/2 minutes. Add chicken; cook 2 minutes. Place 1 tortilla on each of 4 plates; top each tortilla with 1/2 cup chicken mixture, 1/4 cup lettuce, 2 tablespoons tomato, and 1 tablespoon cheese. Top each serving with 3 tablespoons dressing.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140  |  Page 141  |  Page 142  |  Page 143  |  Page 144  |  Page 145  |  Page 146  |  Page 147  |  Page 148  |  Page 149  |  Page 150  |  Page 151  |  Page 152