أسبوع صحة القلب #2: تناول الطعام بذكاء.

This post is a continuation in a series written by Gloria Gibrael, a Culmore Clinic Volunteer and MHP Student. 

This week, we’re sharing some heart-healthy recipes from AHA’s Recipe site that are easy and low in sodium and fat. Perfect to keep your heart healthy!

With the cold winter weather, soup is a great lunch or dinner. You can substitute oven-baked chicken for the grilled chicken. You can also substitute some of the vegetables for ones you already have. The more vegetables, the better! 

Tortilla Soup with Grilled Chicken

Ingredients
4 Servings
• Cooking spray
• 2 6-inch corn tortillas, halved, cut into ¼-inch-wide strips
• 2 cups fat-free, low-sodium chicken broth
• 2 cups water
• 8 oz. canned, no-salt-added tomato sauce
• 6 oz. cubed, skinless grilled chicken breast, cooked without salt, all visible fat discarded
• 1 small yellow summer squash (about 4 ounces), diced
• 1 small zucchini (about 4 ounces), diced
• ½ cup frozen whole-kernel corn
• 1 tsp. salt-free, all-purpose seasoning blend
• 1 tsp. chili powder
• 1 tsp. onion powder
• 1 tsp. olive oil
• ½ tsp. ground cumin
• ¼ tsp. dried oregano (crumbled)
• ¼ tsp. salt
• ¼ cup shredded, low-fat Cheddar cheese
168 Caloriesper serving
1.0 g Sat. Fatper serving
288 mg Sodiumper serving
Tip: Serving size 1 ¼ cups

Directions
Tip:  Click on step to mark as complete.
• 1 Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Arrange the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray.
• 2 Bake for 10 minutes, or until crisp.
• 3 Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Just before serving, sprinkle the soup with the tortilla strips and Cheddar.
This recipe is reprinted with permission from Healthy Recipes for Your Heart. Copyright © 2016 by the American Heart Association. Available on ShopHeart.org, while supplies last.

Roasted Winter Veggies & Tri-Colored Potatoes

An easy, healthy side-dish

Ingredients
10 Servings
• 1 ½ lbs tri-color potatoes, quartered
• 1 lb brussels sprouts (cut in half)
• 1 large red bell pepper (coarsely chopped)
• 1 medium red onion (coarsely chopped)
• 2 medium zucchini (cut lengthwise, sliced)
• 2 medium carrots (sliced)
• ¼ cup chopped rosemary
• 1/3 cup canola oil
• 1 teaspoon garlic powder
60 min Totaltime
20 min Preptime
40 min Cooktime
160 Caloriesper serving
0.5 g Sat. Fatper serving
35 mg Sodiumper serving

Directions

Tip:  Click on step to mark as complete.
• 1 Preheat oven to 400 ˚F.
• 2  In large roasting pan, place vegetables. Add rosemary, canola oil, garlic powder and stir to combine.
• 3 Cook about 40 minutes or until vegetables are tender.
This Heart-Check Certified recipe is brought to you by CanolaInfo.

Find many more recipes at https://recipes.heart.org/categories