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2019 Feb

Heart Healthy Recipes

Fill your kitchen with delicious smells your kids can’t resist!

Feeding your children healthy, wholesome food ensures they develop strong bones and a healthy outlook on life. Here are some tasty recipes that will fill your kitchen with delicious smells your kids can’t resist!

Maria’s Veggie Wrap

4 servings

1 medium red bell pepper, seeded and sliced

1 medium yellow pepper, seeded and sliced

1 onion, sliced

1 teaspoon canola oil

1 can (15 ounces) low-sodium black beans, drained and rinsed

1/2 avocado, peeled and diced

Juice from 1 lime

1/2 cup chopped fresh cilantro

1 teaspoon chili powder (optional)

1 cup fat-free sour cream

4 8-inch whole-wheat tortillas

8 tablespoons fresh salsa

1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes, then set aside.

2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.

3. Add sour cream to beans and mix well.

4. Warm tortillas in the microwave or in a pan on the stovetop.

5. Fill a warmed tortilla with ¼ bean mixture and ¼ avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture.

6. Fold ends of the tortilla over. Roll up to make wraps. Top the veggie wrap with 1/4 of remaining avocado mixture. Follow this process for three other wraps.

Yosemite Chicken Stew & Dumplings

6 servings

For the stew:

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 cup coarsely chopped onion

1 medium carrot, peeled and thinly sliced

1 stalk celery, thinly sliced

1/4 tsp salt

Ground black pepper, to taste

1 pinch ground cloves

1 bay leaf

3 cup water

1 tsp cornstarch

1 tsp dried basil

1 package (10 oz) frozen peas

For the dumplings:

1 cup yellow cornmeal

3/4 cup sifted all-purpose flour

2 tsp baking powder

1/2 tsp salt

1 cup low-fat (1 percent) or fat-free milk

1 Tbsp vegetable oil

1. To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.

2. Remove chicken and vegetables from broth. Set aside.

3. Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup, and return the rest of the broth to the pot.

4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar. Add mixture to pot.

5. Cook, stirring constantly, until the mixture comes to a boil and is thickened.

6. Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.

7. To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.

8. Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.

9. Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.

Winter Crisp

6 servings

For filling:

1/2 cup sugar

3 Tbsp all-purpose flour

1 tsp grated lemon peel

3/4 tsp lemon juice

5 cups apples, unpeeled, sliced

1 cup cranberries

For topping:

2/3 cup rolled oats

1/3 cup brown sugar, packed

1/4 cup whole-wheat flour

2 tsp ground cinnamon

1 Tbsp butter, melted

1. Preheat oven to 375 °F.

2. To prepare the filling: In a medium bowl, combine the sugar, flour, and lemon peel. Mix well. Add the lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.

3. To prepare the topping: In a small bowl, combine the oats, brown sugar, whole-wheat flour, and cinnamon. Add the melted butter; stir to mix.

4. Sprinkle the topping over the filling. Bake for 40 to 50 minutes, or until the filling is bubbly and the top is brown. Serve warm or at room temperature.

(Source: healthyeating.nhlbi.nih.gov)

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