Heart Smart Recipes

After his open heart surgery, David Held knew he had to revamp his lifestyle. By making simple adjustments, this self-proclaimed foodie was able to change the way he looked at food, while still keeping his favorite meals on the menu. Below are his Dr. Oz-approved recipes to keep your heart healthy and strong.

Posted on

Chicken Soup With Whole Wheat Matzo Balls

Ingredients

1 (48 oz.) container of low-sodium chicken broth

1 bunch of Italian parsley

1 bunch of fresh dill

1 (8 oz.) bag of carrots

4 parsnips peeled

1 large onion peeled and kept whole

4 stalks celery

32 oz. cold water

1 family-size package of chicken breasts with skin and excess fat removed

Salt & pepper to taste

1 package whole wheat matzo ball mix

 

Directions

Combine all ingredients except matzo ball mix in large pot on medium heat. Bring to a boil, and then lower heat and simmer for 45 minutes to 1 hour (until chicken is cooked).

Matzo Balls

Follow instructions as directed, except use egg substitute instead of whole eggs. Add a splash of club soda or seltzer.

Salmon in Foil

Ingredients

4-6 salmon filets

Fat-free canola spray

1 bunch fresh dill

1 lemon

Seasonings of choice

Directions

Tear off 4-6 sheets of aluminum foil and spray with fat-free cooking spray. Season the filet with your favorite seasonings and add dill and sliced lemon if desired. Roll foil until it's sealed tight. Place on grill on medium heat and cook for 20-30 minutes. If a grill is not available, place the filet on a cookie sheet in a preheated oven at 350 degrees for 30 minutes.

Tilapia, Unstuffed

Ingredients

5-6 tilapia filets

Seasonings of choice

1 fresh lemon

1 package of imitation crab meat

1/4 cup whole wheat bread crumbs

1/4cup egg substitute

5 cloves chopped garlic

1 small onion finely chopped

Fat-free non-stick spray

3 tbsp Italian seasoning

1/2 teaspoon of grated cheese

Directions

Spray non-stick baking sheet. Season filets on both sides and place on the sheet.

In a mixing bowl, combine imitation crab, whole wheat bread crumbs, egg substitute, garlic, onion, Italian seasoning and grated cheese. Mix gently and then add a handful of mixture on top of each filet. Spray fat-free canola spray on top of each filet. Bake in preheated oven at 350 degrees for 30-45 minutes or until fish is white.

Remove and serve with lemon and a side of steamed vegetables.

Turkey Chili

Ingredients

1 lb extra lean ground turkey

1 green pepper

1 medium onion, chopped

1 red pepper

4-5 cloves of chopped garlic

1 package of low-sodium chili seasoning

1 (28 oz.) can of crushed tomatoes

1 can of low-sodium white beans

1 can of low-sodium red beans

Salt and pepper to taste

1 tsp chili powder

1 tsp garlic powder

1 tbsp Italian seasoning

Hot sauce to taste

Directions

Spray bottom of pot with fat-free non-stick spray. Cook the meat over medium heat until browned. Add meat to pot with chili seasoning and combine with all other ingredients. Simmer for 30-45 minutes.

Turkey Meatballs with Sauce and Whole Wheat Pasta

Ingredients

Sauce

2 (28 oz.) cans of crushed tomatoes

1 tbsp tomato paste

1 small onion, finely chopped

4-6 cloves of chopped garlic

1 small green pepper, finely chopped (optional)

1 bunch fresh Italian parsley, chopped

2 fresh basil leaves, ripped or shredded

2 tbsp oregano

1 tbsp garlic powder

1 tbsp onion powder

Salt and pepper to taste

1 tbsp grated cheese

2 tbsp of canola oil

 

Meatballs

2 lbs extra lean ground turkey

1 small onion finely chopped

1 tsp of grated cheese

3 cloves chopped garlic

1/2 cup egg substitute

4-6 slices of light whole wheat bread

1 cup skim milk

Salt and pepper to taste

Directions

Soak bread in a portion of the milk; keep the rest of the milk in reserve. In a large mixing bowl, combine all the ingredients. Be careful not to over mix. Remove bread from milk and tear apart; place in bowl with other ingredients. Mix gently with your hands until evenly combined. If mixture seems dry add a little of the reserved milk as necessary. Use an ice cream scoop to form the meatballs. Keep the meatballs evenly shaped, roll in hands until round.

Add canola oil to a deep pot. Over medium heat, brown meatballs evenly on all sides. Pull out and set aside.

Keep pot on medium heat. Add onions and cook until translucent, stirring and picking off the brown bits on the bottom of the pot. Add garlic, but do not brown it, as it will turn it bitter. Add herbs, spices and tomato paste so flavors can combine. Add crushed tomatoes. Fill cans 1/4 of the way with water; add water to the pot. You can add more water to create desired thickness. Add meatballs back into sauce and let simmer 45 minutes to 1 hour until the meatballs are completely cooked through.

Cook your favorite whole wheat pasta and serve.