Garlic Spaghetti Squash

Speghetti Squash is a great way to make your italian pasta inspired dishes low carb and so much more healthy!

Roasting Speghetti Squash
You can do this in many different ways but I preffer the easy way :D

Preheat oven to 450 degrees
Wash your squash, poke holes throughout the squash and then place it on a cookie sheet or baking dish (lightly spray the baking dish so the squash won't stick). Bake for 40-60 minutes until the squash is fork tender.

Let squash cool for about 15 minutes.
Then slice the squash length wise, scoop out the seeds and run a fork through the squash "meat" to loosen up the "noodles" that the spaghetti squash becomes.


For the Garlic Spahetti Squash...

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2 tbs olive oil
1 small onion chopped
2-3 garlic cloves finely chopped
a pinch red pepper flakes
1/4 tsp italian seasonings

While you are roasting the squash, sautee onion and galic in a tablespoon and a half of the olive oil. Once the onion is beginning to caramelize include pepper flakes and italian seasoning and shut heat off.
Once you have the noodles ready, toss them with the onion and galic mixture and add the other half tablespoon of oil (in needed) so that the noodles are completely coated.

Serve with grilled or breaded chicken and your favorite veggetables!



Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

Italian Sausage (alike) Spicy Spaghetti

OK, so one of my friends makes a kickin' italian sausage spaghetti sauce the problem is italian sausage houses a lot of sodium and fat that are not heart healthy. Then one of my internet buddies asked me to work on finding out how to make italian sausage. Sooo I decided to make my own version with all the flavors of italian sausage minus the salt and fat! This one's for you Marie! Enjoy...

1 med onion (finely chopped)
4 large garlic cloves (finely chopped)
1 lb. lean ground turkey
1 tsp fennel seeds
1 tsp parsley
1 tsp crushed red pepper
2 1/2 tsp Italian Seasoning (salt-free)
2 8oz. no salt added tomato sauce
1 14.5oz no salt added diced tomato
1 tbs red wine vinegar
1/2 tsp worcestershire sauce
1 tbs extra virgin olive oil
1 lb whole grain spaghetti
Fresh parsley for garnish.

In a large pot cook spaghetti as directed in the package omitting the salt.

Drizzle olive oil in a medium saucepan and caramalize onions and garlic (in other words, sautee them until they are nice and golden to intensify their flavors)over medium heat

Once the onions and garlic are just about done, toss in the ground turkey to cook.

When the turkey is completely opaque, sprinkle all the spices onto the meat, mix and let it cook for 2 minutes.

Pour the tomato sauce, diced tomatoes, worcestershire sauce and vinegar into the meat mixture and simmer for 10 minutes stirring occassionally.

Toss with the pasta for even coverage garnish with some fresh parsley and enjoy!

Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

BBQ Chicken

4 boneless skinless chicken breasts (visible fat discarded)
1 tsp Mrs. Dash Extra Spicy Seasoning Blend
1 tbsp chili sauce (optional)
1/4 cup apricot preserves
1/2 tsp salt free chili powder
2 tbsp orange juice
1/2 tsp ground chipotle
1/8 tsp liquid smoke
1 tsp no salt added tomato paste
vegetable spray

Preheat broiler on high. Set rack about 8 inches away from heat.

In a small saucepan combine all ingredients except for chicken and cook for a couple of minutes (just until the preserves have melted).

Cook chicken for about 10-13 minutes. Once the chicken is cooked (the juices run clear) coat with the bbq sauce let it sit under heat for a couple of minutes, turn coat and let it sit under heat for another 2 minutes.

Serve with roasted vegetables or corn on the cob and enjoy!

Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

Cranberry Orange Muffins

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1 cup dried cranberries
1/2 cup orange juice (fresh is best)
1 cup oatmeal flour
1 cup whole grain flour
2 tsp baking powder
1/2 cup 50/50 Smart Balance butter blend- unsalted, softened
1 tsp grated orange zest
2/3 cup granulated sugar (or Splenda)
2 large eggs, at room temperature (or 1/2 cup of Egg Beaters)
1 tbsp ground flax seed
1/4 tsp vanilla
1/2 cup fat free milk
1/2 cup chopped nuts (walnuts or pecans work best)
Cooking spray

Preheat the oven to 375 degrees F.
Put the cranberries and orange juice in a small microwave safe bowl and microwave for 1 minute and set aside to cool and plump.

Lightly spray a 12-muffin tin (the small muffins) with cooking spray.

To make oatmeal flour simply put a cup of old fashion oats in a food processor and pulse to grind the oats into flour. I like to leave it not completely ground up because it gives the muffins a grainy texture.

In a medium bowl, combine flour and baking powder and mix with a wisk to "sift". This is important to fluff the flour and get softer, fluffier muffins as whole wheat and oatmeal flour can be very heavy.

In a large bowl, cream butter with the orange zest and sugar until light and fluffy (about 2 minutes). Scrape down the sides of the bowl with a spatula. Add the eggs, one at a time, beating well after each addition.

Fold the flour in a 3 parts into the butter mixture, alternating with the milk in 2 parts, until just combined. Fold in cranberries and chopped nuts.

Be careful not to overmix! Divide the batter evenly into muffin tin and bake until golden brown (about 20-25 minutes).

ENJOY!



Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

Chicken Roulade

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4 boneless skinless chicken breast (or 8 chicken thinly cut cutlets)
3 tbsp Tastefully Simple's Pine Nut & Basil Pesto Mix (prepared as directions state)
1 cup pine nuts (toasted and finely chopped)
2 cups part skim motzarella (or Vegan Gourmet's Motzarella)
1 tbsp low fat (or fat free) parmesan cheese (for pesto)
1.5 tbsp olive oil (for pesto)
2 tbsp water (for pesto)
2 tbs fresh chopped basil
cooking spray



Prep chicken...
if you get the cutlets you won't need any prep. If you got the chicken breasts...
Slice chicken breasts in half to create two cutlets (about 1/2" thick).
To create an even thin cutlet place the cutlet in betweent two pieces of plastic wrap and pound to desired thickness.

Assembly...
Preheat oven to 450 degrees.
Take a chicken cutlet and spread a thin layer of pesto followed by a thin layer of motzarella (NOTE: You should have about a cup of motzarella left for toping)
Roll chicken up and place on an oven safe baking dish (make sure and spray baking dish with cooking spray).
Once you have all the chicken cutlets rolled up, place baking dish in a preheated oven for 15 minutes.
While chicken is cooking mix remaining motzarella and parmesan (if you are including it), and roasted and chopped pinenuts and basil, mix well.
After the 15 minutes are up, spread topping on top of the chicken and cook for 5 more minutes until cheese is melted.

Serve with roasted spaghetti squash, roasted vegetables, or white rice and enjoy!

Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

Turkey Bean Burgers

**This recipe was inspired by one found in the Woman's Day Holiday Menus issue.

2 can-16 oz. black beans (rinsed)
2 cups chopped turkey (can be chicken)
The white from 1 egg
1 tsp onion powder
1/2 tsp garlic powder
1 tsp paprika
2 tsp ground cumin
1/2 tsp salt free chili powder


Cooking spray
Honey mustard dressing (low fat)
Whole weat hamburger buns
lettuce, tomatoes, and avocado (or any veggies you like on burgers!)

Before you begin make sure and rinse the beans well because canned beans contain subtantial amounts of salt in them. You can also use home baked beans to control the amount of sodium in the beans.
In a medium bowl mash the beans (it's easiest done with a potato masher or a pastry blender.
Spray large skillet and preheat on medium-low heat.
Mix in turkey, egg white and spices.
Once all ingredients are blended well form 4 large burger patties or 6 smaller patties.
Cook 3-4 patties at a time (depending on your skillet size), for about 4 minutes on each side.

Serve with sweet potato fries and enjoy!

Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!

Turkey burgers

1.5 LBS of Lean Ground Turkey
1/2 TBS of Mrs. Dash Hamburger blend
1 TSP of Wurstishire Sauce
1/4 TSP of Liquid Smoke (omit if you are grilling on a coal grill)
Cooking Spray

In a medium bowl mix ingredient until well blended.
Divide mixture into 4 and create thick round patties with a small dip in the middle (this will keep them from plumping into balls).
If you are cooking these on a stove top--preheat pan over medium heat and lightly coat with cooking spray (olive oil preferred).
If you are cooking on a grill--I recommend that you cook them on aluminum foil or grilling pans because ground turkey might not hold together well on the regular grill.
Cook patties on each side for 4-6 minutes or until brown.

Serve on whole grain hamburger buns with your favorite "fixings" and sweet potato fries.
My favorite are with mixed greens, tomatoes, and avocado...try it you'll love it!

If you want to cut some carbs out, use whole grain sandwich bread, use a whole wheat flour tortilla to make a wrap or make it a lettuce wrap!


Do you have a special request or a recipe that you love and would like to get it made over into a heart healthy version? CLICK HERE and I will try help you!