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      Spinach Soufflés

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      By The American Heart Association
      This classic French dish combines egg yolks and egg whites with savory spinach, herbs, and grated Parmesan. While baking, the egg mixture puffs up to form a golden crust on the outside, sealing in light, airy goodness.
      Servings: 4 | Serving Size: 1 soufflé
      Ingredients:
      Cooking spray
      1 tablespoon plus 1 1/2 teaspoons whole-wheat bread crumbs (lowest sodium available)
      4 large egg whites
      1/4 teaspoon cream of tartar
      6 ounces baby spinach
      1 teaspoon minced garlic
      1 tablespoon chopped, fresh Italian (flat-leaf) parsley OR 1 teaspoon dried parsley (crumbled)
      2/3 cup fat-free milk (cold)
      2 tablespoons all-purpose flour
      1/8 teaspoon black pepper
      2 ounces grated Parmesan cheese
      2 large egg yolks
      Directions:
      Preheat the oven to 425°F. Lightly spray four 6-ounce ramekins with cooking spray. Lightly sprinkle the bread crumbs in each, spreading to coat the bottom and sides completely.
      In a medium bowl, whisk together the egg whites and cream of tartar. Set aside.
      Lightly spray a small skillet with cooking spray. Cook the spinach and garlic over medium heat for 3 to 4 minutes, or until the spinach is wilted but still very green, stirring constantly. Remove from the heat. Stir in the parsley. Set aside.
      In a medium saucepan, whisk together the milk, flour, and pepper. Bring to a boil over medium-high heat for 4 to 5 minutes, or until the mixture thickens, whisking constantly. Remove from the heat. Let cool for 10 minutes.
      Meanwhile, using a hand mixer or stand mixer, beat the egg white mixture on high speed for 20 to 30 seconds, or until medium peaks form.
      Stir the spinach mixture into the milk mixture. Stir in the Parmesan and egg yolks until well combined. Gently fold in one-third of the egg white mixture at a time until well combined.
      Spoon 1/2 cup of the soufflé mixture into each of the ramekins. Gently tap the ramekins on the counter 2 or 3 times to level the mixture. Place the ramekins on a baking sheet.
      Bake for 5 minutes. Reduce the oven temperature to 350˚F. Bake for 20 minutes, or until the soufflés are puffy and golden brown. Serve immediately.
      Quick Tips:
      Cooking Tip: Don’t get excited and open the oven early to peek! Doing this may cause the soufflé fall.
      Nutritional Information:
       Calories: 144 Per Serving
       Protein: 14g Per Serving
       Fiber: 1g Per Serving
      To learn more about the Spinach Soufflés Recipe from the American Heart Association, click here. More

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      Meatloaf with Black-Eyed Peas

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      By The American Heart Association
      Check out this Simple Cooking with Heart recipe featuring the ultimate American comfort food: meatloaf served with black-eyed peas — a hearty-healthy side from the South.
      Servings: 6  
      Ingredients:
      For the Black-Eyed Peas: 
      31 oz. canned, low-sodium black-eyed peas
      For the Meatloaf: 
      1 small onion (finely chopped)
      1 medium bell pepper (any color), finely chopped
      1 tsp. extra virgin olive oil or vegetable oil
      2 clove minced, fresh garlic OR 1 tsp. jarred, minced garlic
      2 Tbsp. fat-free, skim milk
      1/3 cup quick-cooking oats
      1.5 lb. extra-lean, fat-free ground turkey (95% or 99% lean) (can substitute extra lean ground beef or pork)
      2 eggs (beaten)
      1 Tbsp. Dijon mustard
      8 oz. canned, no-salt-added tomato sauce (divided use)
      1/4 tsp. black pepper
      1 tsp. dried parsley
      1 tsp. cider vinegar
      non-stick Cooking spray
      Directions:
      For the Black-Eyed Peas:
      Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm. 
      For the Meatloaf:
      Preheat oven to 350 degrees.
      Place onions and bell pepper in a glass 9×5 loaf pan, drizzle with oil and toss to coat.
      Cover loaf pan with a plate and microwave on high for 3 minutes (NOTE: if you are using a metal loaf pan do NOT put it in the microwave!). Allow vegetables to cool slightly.
      In a medium bowl, combine vegetables, minced garlic, milk, oats, turkey meat, eggs, mustard, 2 tablespoons of tomato sauce, pepper and parsley – mix well with hands.
      Spray loaf pan with cooking spray. Shape meat mixture into loaf and place in loaf pan.
      In the medium bowl, mix remainder of tomato sauce and cider vinegar, pour over loaf.
      Bake for 50-60 minutes until internal thermometer reads 165 for poultry and 160 for beef or pork. Let stand for 5-10 minutes and slice.
      Quick Tips:
      Tip: Make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alternative if you’re in a rush because they only cook for half the time!
      Nutritional Information:
       Calories: 322 Per Serving
       Protein: 40g Per Serving
       Fiber: 7g Per Serving
       Cost Per Serving: $2.61
      To learn more about the Meatloaf with Black-Eyed Peas Recipe from the American Heart Association, click here. More

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      Light King Ranch Chicken Casserole

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      By The American Heart Association
      This Simple Cooking with Heart, heart-healthy twist on a classic American chicken dish will be devoured in minutes.
      Ingredients:

      Servings: 6

      Cooking spray
      2 lb. boneless, skinless, uncooked chicken breast cutletsOR
      4 cups cubed, cooked chicken breast
      10.75 oz. canned, low-sodium, condensed Cream of Mushroom soup (1 can 25% less sodium)
      14.5 oz. no-salt-added, diced tomatoes (1 can)
      15.25 oz. canned, no-salt-added corn kernels (1 can), drained, rinsed
      1 Tbsp. no-salt-added chili powder
      14.4 oz. packaged, frozen pepper stir-fry (onions and peppers), thawed and drained of any liquid (1 bag)
      8 6 – inch tortillas (cut into 1-inch strips)
      1/2 cup shredded, fat-free cheddar cheese
      4 oz. canned, diced green chiles (1 can), drained, rinsed, optional
      Directions:
      Preheat oven to 350 degrees F.
      Coat a large nonstick pan with cooking spray and warm to medium-high heat. Add chicken cutlets and sauté until fully-cooked, about 7 to 8 minutes per side depending on thickness. Transfer chicken to a plate and cut chicken into a few pieces to cool quickly. When able to handle, cut chicken into cubes.
      In a large bowl, add condensed soup. Into the bowl, let kids add drained tomatoes, drained corn, and chile powder, along with thawed stir-fry vegetables (and drained green chiles if using). Add cooked chicken and let kids use a spoon to stir mixture until combined.
      Coat a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Cut the corn tortillas into 1-inch strips. Pour 1/3 chicken mixture on the bottom of the dish, using a spatula to make into an even layer. Have kids layer half the tortillas strips on top of chicken mixture. Repeat once more with 1/3 chicken mixture in an even layer and remaining tortilla strips. Then, have kids top with remaining 1/3 chicken mixture in an even layer. Have kids sprinkle cheese on top.
      Bake in oven until warmed through and bubbly, about 30 to 40 minutes. Remove from oven and let sit 5 minutes. Then, cut and serve.
      Quick Tips:
      Keep it Healthy: Turn this recipe into a healthy dip for gatherings. Just omit the tortillas from the recipe. In a large bowl, add all the ingredients except cheese, plus 1 or 2 chopped fresh jalapenos (if you like it spicy) and 1 can rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita chips.
      Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe
      Nutritional Information:
       Calories: 401 Per Serving
       Protein: 41g Per Serving
       Fiber: 6g Per Serving
       Cost Per Serving: $3.35
      To learn more about the Light King Ranch Chicken Casserole Recipe from the American Heart Association, click here. More

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      Baked Apples and Pears with Almonds

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      By The American Heart Association This delicious dessert uses a small amount honey and the natural flavors of seasonal apples and pears to satisfy any sweet craving without the guilt. Ingredients: 4 small Granny Smith or Golden Delicious apples and/or pears (can also substitute any variety of apple as available or… More

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      Banana Split Berry Yogurt Parfaits

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      By The American Heart Association
      This Simple Cooking with Heart simple but indulgent-tasting banana split recipe might become your new favorite dessert.
      Ingredients:
      2 6-ounces packaged, fat-free pineapple yogurt
      1 cup sliced strawberries OR 1 cup mixed berries
      1 large banana (about 1 cup sliced)
      1/4 cup low-fat granola (4 Tbsp)
      1 tablespoon cocoa (unsweetened)
      1 tablespoon confectioner’s sugar
      2 tsp hot water
      Directions:
      To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.
      In small cup, stir together cocoa, confectioners’ sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.
      Quick Tips:
      Keep it Healthy: Yogurt can be a delicious, healthier substitute for ice cream or whipped cream in any recipe.
      Tip: Instead of fresh berries you can substitute 1 cup frozen mixed berries, thawed.
      Substitute any flavor of nonfat yogurt you enjoy.
      Nutritional Information:
      Calories: 157 Per Serving
      Protein: 6g Per Serving
      Fiber: 2g Per Serving
      Cost Per Serving: $1.24
      To learn more about the Banana Split Berry Yogurt Parfaits Recipe from the American Heart Association, click here. More