Recipes

Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

In this Asian-flavored spaghetti squash recipe, thin slices of lean pork tenderloin are marinated with lemongrass, ginger, brown sugar and soy sauce. The flavorful marinade is then cooked with peanut butter and coconut milk to make a delicious sauce for this low-carb noodle bowl.

 

Dietary Info: Dairy-Free | Gluten-Free | Low-Calorie

Health Info: Healthy Aging | Healthy Immunity | Healthy Pregnancy

 

Ingredients

  • 2 tablespoons minced fresh ginger, divided
  • 2 tablespoons minced fresh lemongrass (see Tip)
  • 2 tablespoons light brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon fish sauce
  • 1 pound pork tenderloin, cut into ½-inch slices
  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 3 tablespoons peanut oil, divided
  • 1 pound baby spinach
  • ½ cup “lite” coconut milk
  • ¼ cup smooth natural peanut butter
  • ¼ cup water

Directions

  1. Combine 1 tablespoon ginger, lemongrass, brown sugar, soy sauce and fish sauce in a shallow dish. Add pork, turn to coat and let stand, turning once or twice, for 20 minutes.
  2. Meanwhile, place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the remaining 1 tablespoon ginger and add spinach a few handfuls at a time, cooking and stirring until all the spinach has wilted, 1 to 2 minutes total. Transfer to a plate; cover to keep warm.
  4. Wipe out the pan, add the remaining 1 tablespoon oil and heat over medium-high. Add the pork (and marinade) and cook, turning once, until browned, about 2 minutes per side. Transfer the pork to the plate with the spinach and cover; leave the liquid in the pan.
  5. Add coconut milk, peanut butter and ¼ cup water to the pan; cook, stirring and scraping up any brown bits, for 1 minute.
  6. To serve, scrape the squash from the shells with a fork and divide among 4 bowls. Drizzle each portion with 2 tablespoons of the peanut sauce, top with pork and spinach, then drizzle with the remaining peanut sauce.

Heart Healthy Meal Plan – Day 7

Breakfast (255 calories)

Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana

A.M. Snack (115 calories)

• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (440 calories)

• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl


Heart Healthy Meal Plan – Day 4, Day 5, and Day 6

Day 4

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.


Day 5

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (268 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (64 calories)

• 1/2 bell pepper, sliced
• 2 Tbsp. hummus

Lunch (315 calories)

Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (42 calories)

• 1/2 cup blueberries

Dinner (410 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

• 3/4 cup Mango & Kiwi with Fresh Lime Zest


Day 6

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 1 kiwi fruit

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice and 2 tsp. olive oil.


Cauliflower Chicken Fried “Rice”

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

 

Dietary Info: Dairy-Free | Gluten-Free | Diabetic Appropriate

Health Info: Healthy Aging | Healthy Immunity | Heart Healthy | High Blood Pressure

 

 

Ingredients

  • 1 teaspoon peanut oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced, whites and greens separated
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon minced garlic
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces
  • ½ cup diced red bell pepper
  • 1 cup snow peas, trimmed and halved
  • 4 cups cauliflower rice (see Tip)
  • 3 tablespoons reduced-sodium tamari or soy sauce
  • 1 teaspoon sesame oil (optional)

Directions

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
  2. Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
  3. Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
  4. Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.

 


Mango & Kiwi with Fresh Lime Zest

 

Kiwi and mango get a burst of citrus flavor in this easy fruit salad recipe.

 

Dietary Info: Dairy-Free | Egg Free| Nut-Free | Soy Free | High Fiber | Gluten-Free

Health Info: Heart Healthy | Diabetic Appropriate

 

 

Ingredients

  • 1 ripe but firm kiwi, diced
  • ½ cup diced ripe but firm mango
  • ½ teaspoons lime zest

Directions

  • Toss kiwi and mango with lime zest. Serve at room temperature or cold.

 


Cod with Tomato Cream Sauce

This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.

 

Dietary Info: Gluten-Free | Low-Calorie | Low Carb

Healthy Info: Healthy Immunity

 

 

 Ingredients

  • 1-1¼ pounds cod or tilapia fillets, cut into 4 pieces
  • 3 teaspoons chopped fresh thyme, divided
  • ½ teaspoon salt, divided
  • ¼ teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • ¾ cup white wine
  • 1 14-ounce can diced tomatoes
  • ¼ cup heavy cream or half-and-half
  • ½ teaspoon cornstarch

Directions

  1. Season fish with 1 teaspoon thyme, ¼ teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a large plate; keep warm.
  2. Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and ¼ teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 shallow bowls.

Grilled Romaine with Avocado-Lime Dressing

Romaine lettuce takes on a nice charred, smoky flavor with a quick trip to the grill in this healthy wedge salad recipe. Avocado makes the dressing extra-creamy without any cream. Serve alongside grilled chicken or fish.

 

Dietary Info: Egg Free | Nut-Free | Soy-Free | High Fiber | Gluten Free

Health Info: Diabetic Appropriate | Heart Healthy

 

Ingredients

  • ½ ripe avocado
  • 5 tablespoons buttermilk
  • 2 tablespoons lime juice
  • 1 tablespoon extra-virgin olive oil
  • Great Value Extra Virgin Olive Oil 
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 3 romaine hearts (3-4 ounces each)
  • 1 cup sliced cherry tomatoes
  • Freshly ground pepper to taste

Directions: 

  1. Preheat grill to medium-high.
  2. Puree avocado, buttermilk, lime juice, oil, cumin and salt in a food processor or blender until smooth.
  3. Oil the grill rack (see Tip). Cut romaine hearts in half lengthwise, leaving root ends intact. Grill the romaine, cut-side down, until lightly charred, 2 to 3 minutes. Serve topped with the dressing, tomatoes and pepper.

Heart Healthy Meal Plan – Day 3

Meal Prep Tip

Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Breakfast (276 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

• 2 medium carrots
• 2 Tbsp. hummus

Lunch (319 calories)

• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (437 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa


Roasted Tofu & Peanut Noodle Salad

Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.

 

Dietary Info: Dairy-Free | High Calcium | High Fiber | Diabetic Appropriate

Health Info: Heart Healthy | Bone Health | Healthy Aging | Healthy Immunity

Ingredients: 

  • ¼ cup lime juice
  • ¼ cup reduced-sodium soy sauce
  • 1 tablespoon canola oil
  • 1 14- to 16-ounce package extra-firm water-packed tofu, cut into ½-inch cubes
  • 6 ounces whole-wheat spaghetti
  • ½ cup smooth natural peanut butter
  • 3 tablespoons water
  • 3 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 6 cups thinly sliced napa cabbage
  • 1 medium orange bell pepper, thinly sliced
  • 1 cup thinly sliced trimmed snow peas

Directions:

  1. Position rack in lower third of oven; preheat to 450°F. Coat a large baking sheet with cooking spray. Put a large pot of water on to boil for spaghetti.
  2. Combine lime juice, soy sauce and oil in a large bowl. Stir in tofu; marinate, stirring frequently, for 10 minutes.
  3. Using a slotted spoon, transfer the tofu to the prepared baking sheet; reserve the marinade. Roast the tofu, stirring once halfway through, until golden brown, 16 to 18 minutes.
  4. Meanwhile, cook spaghetti according to package directions. Drain.
  5. Whisk peanut butter, 3 tablespoons water, garlic and ginger into the reserved marinade. Add the spaghetti, cabbage, bell pepper and snow peas; toss to coat. Top with the tofu.

7 Day Heart Healthy Meal Plan – Day 2

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 3.

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (330 calories)

Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.

P.M. Snack (80 calories)

• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus

Dinner (425 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad


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