Heart Healthy Recipes for Valentine's Day
Monday, February 13, 2012
Happy Valentine's Day
Valentine's Day dinner doesn't have to be a fat and sugar laden binge day.  You and your sweetheart can celebrate the healthy way with a few of these heart healthy and delicious recipes.
Fettuccini with Tomatoes and Artichoke Hearts
Nutrition Information
Calories 313
Total Fat 5.3g
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 8mg
Sodium 225mg
Carbohydrates 53g
Dietary Fiber 5.5g
Sugars 5.9g
Protein 13.6g
Vitamin A 648.6iu (12%)
Vitamin C 26mg (43%)
Calcium 147mg (14%)
Iron 2.6mg (14%)

8 oz dry fettuccini
1 tsp olive oil
2 garlic cloves, chopped
1/2 cup sliced red or green bell pepper
1 15-oz can no-added-salt diced tomatoes
2 tsp dried basil
2 tsp dried oregano
1 9-oz box frozen artichoke hearts
1/2 cup grated Parmesan cheese

Cook fettuccini according to package directions. Heat olive oil in large nonstick skillet over medium heat. Add garlic and peppers and saute until golden, about 3 minutes. Add tomatoes, basil and oregano and simmer until sauce thickens slightly, stirring occasionally, about 8 minutes. Add artichokes to sauce and cook 2 minutes. Add pasta to sauce. Toss until sauce coats pasta and mixture is heated through.
Serve with Parmesan on top.

Serves 4. Each serving: 1 cup.

Diabetic Exchanges:
Bread & Starch: 3.0
Vegetable: 1.0

Total Preparation & Cooking Time: 25 min (5 min Prep, 20 min Cook)

Teriyaki Grilled Salmon

Nutrition Information
Calories 241
Total Fat 17g
Saturated Fat 2.6g
Trans Fat 0g
Cholesterol 53mg
Sodium 178mg
Carbohydrates 1.5g
Dietary Fiber 0g
Sugars 0.8g
Protein 20g
Vitamin A 44.8iu (0%)
Vitamin C 8.4mg (14%)
Calcium 14mg (1%)
Iron 0.3mg (1%)

4 3-oz salmon steaks
2 Tbsp canola oil
3 Tbsp fresh squeezed lemon juice
1 Tbsp light soy sauce
1/2 tsp dried ginger

Place salmon in a covered dish. Combine the rest of the ingredients and pour over salmon. Place dish in the refrigerator and marinate for 30 minutes. Preheat a barbecue grill or the broiler in your oven. Grill until done, about 10 minutes per side.

Serves 4.

Diabetic Exchanges:
Fat: 1.0
Lean Meat: 1.0

Total Preparation & Cooking Time: 15 min (5 min Prep, 10 min Cook)

Pepper Steamed Kale

Nutrition Information
Calories 38
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 33mg
Carbohydrates 8g
Dietary Fiber 2g
Sugars 2g
Protein 2.5g
Vitamin A 9999.9iu (199%)
Vitamin C 108mg (180%)
Calcium 93mg (9%)
Iron 1.3mg (7%)

1 diced red bell pepper
4 cups shredded fresh kale
2 tablespoons water
dash hot pepper sauce

Place all ingredients into covered microwaveable container.

Microwave on high for 3-5 minutes or until kale wilts and is tender. Serve hot.

Serves 4 - 1/2 cup each.

Diabetic Exchanges:
Vegetable: 1.0

Total Preparation & Cooking Time: 10 min (5 min Prep, 5 min Cook)

Honey Mustard Vegetables

Nutrition Information
Calories 118
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 119mg
Carbohydrates 27g
Dietary Fiber 4g
Sugars 18g
Protein 3g
Vitamin A 3734iu (74%)
Vitamin C 64.9mg (108%)
Calcium 66mg (6%)
Iron 0.9mg (5%)

1 cup sliced zucchini
1 cup sliced carrots
2 cups sliced cauliflower
2 cups chopped onion
1 tsp minced garlic
3 tablespoons honey
2 tablespoons stone ground mustard
2 tablespoons red wine vinegar

Preheat oven to 350 degrees. Place vegetables in large ceramic baking dish.
Mix the garlic, honey, mustard and vinegar in a small mixing bowl. Drizzle the mixture over the veggies.

Cover the dish with foil and place in the oven; bake for 15 minutes or until the veggies are tender. Stir and serve hot.

Serves 4. Each serving: 1 cup.

Diabetic Exchanges:
Bread & Starch: 1.5

Total Preparation & Cooking Time: 20 min (5 min Prep, 15 min Cook)

Crustless Cheesecake
Nutrition Information
Calories 99
Total Fat 0.6g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 120mg
Carbohydrates 14g
Dietary Fiber 0g
Sugars 9g
Protein 10g
Vitamin A 353iu (7%)
Vitamin C 16.6mg (27%)
Calcium 63mg (6%)
Iron 1.3mg (7%)

Made with tofu, a good source of isoflavones which may help prevent cancer and heart disease.

15 ounces extra firm silken tofu
1/2 cup nonfat sour cream
1 cup nonfat cream cheese
1/2 cup sugar
1 Tbsp vanilla extract
2/3 cup nonfat egg substitute
2 lemons, zest and juice


Preheat the oven to 350 degrees. Spray a 9 inch cake pan with vegetable oil spray. Blend all ingredients together in blender until very smooth. Pour into the oiled cake pan.

Place the cake pan in a large bake-proof pan filled with 1 inch of hot water. Bake until firm in the center, about 45 minutes.

Chill completely; cut in 10 and top with Plum Compote or fresh fruit.

Serves 10. Each serving: 1 slice.

Diabetic Exchanges:
Bread & Starch: 2.5
Fruit: 1.0
Milk: 1.0

Total Preparation & Cooking Time: 55 min (10 min Prep, 45 min Cook)

Chocolate Mousse with Berries

Nutrition Information
Calories 159
Total Fat 3.4g
Saturated Fat 0.9g
Trans Fat 0g
Cholesterol 1mg
Sodium 35mg
Carbohydrates 25.7g
Dietary Fiber 3.2g
Sugars 20.6g
Protein 7.4g
Vitamin A 35.7iu (0%)
Vitamin C 40.8mg (68%)
Calcium 46mg (4%)
Iron 3.2mg (17%)

1 box (12 ounces) silken tofu
1/3 cup sugar
1/4 cup cocoa powder
2 cups assorted berries: sliced strawberries, raspberries, blueberries, etc.
nonfat whipped cream


Puree tofu, sugar and cocoa powder in a food processor. Divide between four tall stemmed glasses. Refrigerate until ready to serve or proceed to next step right away.

Mash berries in bowl and divide among four glasses, placing them on top of the chocolate mousse.

Top each glass with about 2 tablespoons of nonfat whipped cream.

Optional garnish: dust the top of the whipped cream with cocoa powder.

Serves 4. 1 cup per serving.

Diabetic Exchanges:
Fruit: 1.5

Total Preparation & Cooking Time: 5 min (5 min Prep, 0 min Cook)

Recipes via Food and Health Communications.