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.


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