NDSU Extension Service - Ramsey County

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Heart-Healthy Recipes

Heart-Healthy Recipes

               

                There’s a common misconception that anything described as healthy is lacking in flavor and satisfaction.  To add insult to injury, there’s also an automatic assumption that healthy foods are unaffordable. The truth is, there are plenty of creative ways to make a tasty.  Believe it or not, eating heart healthy can be equally as delicious as it is good for your body. And if you could save your heart by improving your diet, wouldn’t you at least want to give it a try?

.               Check out the two recipes below which are part of the extensive collection of Go Red recipes. Once you start eating this way, you may wonder why you didn’t start sooner. You can find more heart healthy and delicious recipes at: https://recipes.heart.org.

 

Colorful Pork Tenderloin

                Ingredients:

                1 teaspoon curry powder

                1/2 teaspoon ground cumin

        1/4 teaspoon ground allspice

1/4 teaspoon salt

1 1-pound pork tenderloin, all visible fat discarded

        1 teaspoon canola or corn oil and 1 teaspoon canola or corn oil, divided use

1/2 medium red bell pepper, finely chopped

1/4 cup red onion, finely chopped 1 medium fresh jalapeño, seeds and ribs discarded, finely chopped

1 8-ounce can pineapple tidbits in their own juice, drained well

1/4 cup golden raisins

                2 tablespoons chopped cilantro

 

Preparation

                Preheat oven to 425 degrees. In a small bowl, stir together the curry powder, cumin, allspice, and salt. Sprinkle the mixture all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork. Let stand for 15 minutes.

                In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Brown the pork for about 1 minute on each side, 4 to 5 minutes total. Transfer to an 11 x 7 x 2-inch glass baking dish.

                Roast for about 15 minutes, or until the pork registers 145°F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes. Cut crosswise into slices, saving the juices.

                While the pork stands, wipe the skillet with a damp paper towel. Heat the remaining 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, onion, and jalapeño for 2 to 3 minutes, or until tender-crisp, stirring frequently. Stir in the pineapple, raisins, and cilantro. Cook for 1 minute, or until thoroughly heated. Remove from the heat.

                Just before serving, drizzle the pork with the reserved pan juices. Serve the fruit salsa on the side.

 

Nutrition Facts, per serving:  Calories 251; Total Fat 9.0 g; Sodium 206 mg;  Carbohydrates 17 g;  Fiber 2 g; Sugars 13 g; Protein 25 g

Dietary Exchanges: 1 fruit, 3 lean meat

 

Southern Style Cornbread

 

Ingredients

Cooking spray

1 cup yellow cornmeal

1/2 cup all-purpose flour

1/2 cup whole-wheat flour

2 Tbsp. sugar

1/2 tsp. baking soda

1/2 tsp. baking powder

1/8 tsp. salt

1 cup no-salt-added cream-style corn (undrained)

1/2 cup frozen whole-kernel corn (thawed)

1/2 cup low-fat buttermilk

1/4 cup fat-free milk

1 large egg

2 Tbsp. canola oil OR 2 Tbsp. corn oil

 

Directions

                 Preheat the oven to 425°F. Lightly spray a 9-inch square or round baking pan or pie pan with cooking spray.

                In a large bowl, stir together the cornmeal, both flours, sugar, baking soda, baking powder, and salt. Make a well in the center.

                 In a medium bowl, stir together the remaining ingredients. Pour into the well in the flour mixture, stirring just until moistened. Spoon into the baking pan. Lightly spray the top of the batter with cooking spray.

                 Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pan to a cooling rack and let cool for 5 to 10 minutes before slicing

                Nutrition Facts, per serving: 139 Calories; 0.5 g Sat. Fat 114 mg Sodium

 

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