Heart Healthy Recipes

With the Vine Press theme being Heart Check this month and our continued goal of balanced living at First Place 4 Health we decided to share a couple yummy recipes for the up and coming celebrations. Enjoy!

Super Bowl:

Southwestern Layered Bean Dip (eatingwell.com)
12 servings, about 1/2 cup each

1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)

1.Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2.Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3.Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Nutrition:
Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Valentine's Day:

Tiramisu Parfaits (tasteofhome.com)
6 ServingsPrep: 40 min. + chillingIngredients

4-1/2 teaspoons instant coffee granules
1/3 cup boiling water
2 cups cold fat-free milk
2 packages (1 ounce each) sugar-free instant vanilla pudding mix
4 ounces fat-free cream cheese
1 package (3 ounces) ladyfingers, split and cubed
2 cups fat-free whipped topping
2 tablespoons miniature chocolate chips
1 teaspoon baking cocoa

Dissolve coffee in boiling water; cool to room temperature. In a large bowl, whisk milk and pudding mixes for 2 minutes. Let stand for 2 minutes or until soft-set. In another large bowl, beat cream cheese until smooth. Gradually fold in pudding.
Place ladyfinger cubes in a bowl; add coffee; toss to coat. Let stand for 5 minutes.
Divide half of the ladyfinger cubes among six parfait glasses or serving dishes. Top with half of the pudding mixture, 1 cup whipped topping and 1 tablespoon chocolate chips. Repeat layers.
Cover and refrigerate for 8 hours or overnight. Just before serving, dust with cocoa. Yield: 6 servings.

Nutritional Analysis: 1 parfait equals 189 calories, 3 g fat (1 g saturated fat), 55 mg cholesterol, 573 mg sodium, 32 g carbohydrate, 1 g fiber, 7 g protein. Diabetic Exchange: 2 starch.

Don't forget to check out all the other blogs on the Vine Press page. You'll find a lot of good stuff for the "heart" there.