AHA Shop Smart, Eat Smart 19 Heart-Check Certified Recipes

Shop Smart, Eat Smart 19 Heart-Check Certified Recipes for You and Your Family to Enjoy 2nd edition

Contents About the Heart-Check Food Certification Program . . . . . . . . . . . . . .1 Check for the Heart-Check Mark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 Breakfast Western Mug Omelet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Huevos Rancheros . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Banana Walnut Bread Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Snacks Greek Cucumber Walnut Bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 Pineapple and Ricotta Cheese Sweet Potato Toasts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 Seafood Salmon Hashburgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 Tuna, Avocado and White Bean Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 Poultry Green Chile Chicken Enchilada Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Roasted Turkey Burrito . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 Slow Cooker Avocado Lime Chicken Soup Sheet Pan Rosemary Balsamic Chicken and Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 Meats Creole Steak with Jambalaya Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 Heart-Healthy Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Vegetarian Bulgur, Cucumber and Chickpea Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Cilantro Lime Vegetable Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 Mexican Rice and Beans Baked Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 Veg Out Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 Potato, Cucumber and Dill Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Avocado Tomato Basil Pasta Salad with Pesto Avocado Dressing . . . . . . . . . . . . . . . . . . . . . . . . .21 © Copyright 2022 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Unauthorized use prohibited. DS19459 10/22

About the Heart-Check Food Certification Program Who we are The Heart-Check Food Certification Program was started in 1995 as the first front-of-pack heart-health claim . It is founded on the nutritional criteria used by the FDA for heart-health claims and is supported by the science of the American Heart Association . For more than 25 years we have been certifying consumer-based goods to guide shoppers on choosing healthier options in the grocery store . What we do The Heart-Check Food Certification Program has grown in scope and now certifies products under 11 health claims in 13 categories . These categories include certain oils (canola, corn, soybean, olive and high oleic) fresh fruits and vegetables, extra-lean meat, poultry, pork, fish (high in omega-3), nuts (macadamia, pistachios, almonds, pecans, walnuts, hazelnuts and pine nuts) whole grains, a standard claim for snacks, whole-grain snack bars, milk and dairy alternatives, smoothies, yogurt, canned and frozen fruits and vegetables, fruit and vegetable juices, cereals, beans and breads . Each category encompasses its own set of nutritional criteria where products are screened for fat, saturated fat, trans fat, cholesterol, sodium, beneficial nutrients and, in some cases, added sugar. While most nutritional criteria are similar to what is required by FDA to make a health claim, some Heart-Check mark criteria are stricter to be consistent with our scientific statements and research. Why we do it Over 90% of shoppers look for heart-healthy options at the grocery store and yet only 28% find this easy to do. That’s why we’re here. The Heart-Check mark makes it easy for consumers to find heart-healthy foods at the grocery store . The American Heart Association is committed to be a relentless force for a world of longer, healthier lives . By helping shoppers like you choose healthier options we are one step closer to reducing the risk of heart disease and stroke for everyone . The Heart-Check mark makes it easy for consumers to find heart-healthy foods at the grocery store . So, look for the Heart-Check mark when shopping for foods for you and your family, and if you don’t see it, ask your grocer . Want to know if your favorite foods or brands are certified? Check out our Heart-Check Certified Product List . To learn more, visit heartcheck.org . 1

CHECK FOR THE HEART-CHECK MARK The Heart-Check mark is a simple tool to help you Eat Smart . When you see it, you can be confident that a product aligns with the American Heart Association’s recommendations for an overall healthy eating pattern . Hundreds of products carry the Heart-Check mark. Look for the Heart-Check wherever you shop — it’s in almost every aisle! * This is what it takes to be Heart-Check certified : NUTRIENT RICH LIMITED IN BAD FATS Beneficial Nutrients (naturally occurring): Saturated Fat: 10% or more of the Daily Value of 1 of 6 nutrients Depending on the type of food, up to 4 g or (vitamin A, vitamin C, iron, calcium, protein or less per standard serving size . Many food dietary fiber) categories will not contain more than 1 g per LIMITED IN SODIUM standard serving size . Trans Fat: Sodium: Less than 0 .5 g per label serving size and per One of four sodium limits applies depending standard serving size . Products containing on the particular food category: up to 140 mg, partially hydrogenated oils are not eligible 240 mg or 360 mg per label serving, or 480 mg per for certification. label serving and per standard serving size . Heart-Check Recipe Certification Program For over 20 years the American Heart Association home for themselves and their families . Recipe Heart-Check mark has guided consumers certification is based on respected science toward healthier eating choices when and nutrition expertise of the American Heart shopping for food . Now, the Heart-Check Food Association . All of the recipes in this booklet are Certification Program is helping consumers Heart-Check certified. For more Heart-Check find heart-healthy recipes they can make at certified recipes, visit heartcheck.org/recipes . *All requirements listed apply to Standard Certification. For more details, see heartcheck.org/requirements . TO LEARN MORE, VISIT heartcheck.org 2

BREAKFAST Western Mug Omelet SERVES 1 • 1 omelet per serving PREP TIME 5 minutes COOK TIME 2–3 minutes TOTAL TIME – 7 8 minutes Ingredients Cooking spray 1/2 cup chopped mushrooms ¼ cup plus 3 tablespoons liquid egg whites, 2 tablespoons shredded lite low-fat cheese room temperature 2 tablespoons fat-free milk 1/2 cup chopped red bell peppers 1 tablespoon chopped green onion Directions 1 . Combine the ingredients in a microwave-safe mug lightly coated with cooking spray . Nutrition Analysis (per serving) 2 . Microwave on high for 1 minute . Stir the mixture . Calories 214 3 . Microwave on high for 1 to 2 minutes, or until the eggs Total Fat 0 .5 g are cooked through . Saturated Fat 0.0 g Trans Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 1 mg Sodium 562 mg Carbohydrates 7 g Fiber 1 g Total Sugars 5 g Protein 38 g Dietary Exchanges 1 vegetable, 31/2 lean meat This recipe from Eggland’s Best is an American Heart Association Heart-Check Certified Recipe. 3

BREAKFAST Huevos Rancheros SERVES 4 • 1 huevo ranchero per serving PREP TIME 15 minutes COOK TIME 15 minutes TOTAL TIME 30 minutes Ingredients 1 teaspoon canola oil 1 14-ounce can diced tomatoes, undrained ¼ cup finely chopped onion 4 6-inch corn tortillas 1 garlic clove, minced Cooking spray 1 tablespoon no-salt-added tomato paste 4 large eggs 1 tablespoon roasted diced green jalapeño pepper Black pepper to taste 1 teaspoon ground cumin ¼ cup crumbled fat-free feta cheese 1 teaspoon dried oregano ¼ cup coarsely chopped fresh cilantro ¹8 teaspoon salt 1 lime, cut into 4 wedges Directions 1 . Heat the oil in a large nonstick skillet over medium-high 7 . Spoon the reserved sauce evenly over the tortillas on heat . Cook the onion and garlic for 3 to 5 minutes, or four plates . until softened, stirring often . 8 . Top each tortilla with an egg . Sprinkle each with the feta 2 . Stir in the tomato paste, jalapeño, cumin, oregano and and cilantro . Serve immediately with the lime wedges . salt until combined . Stir in the tomatoes with liquid . Reduce the heat to medium low . Simmer for 2 to 3 minutes, or until slightly thickened . Nutrition Analysis (per serving) 3 . Remove the skillet from the heat . Cover to keep warm . Calories 197 Set aside . Total Fat 9 .0 g 4 . Bake the tortillas in single layer on large baking sheet in Saturated Fat 2.0 g preheated 400ºF oven for 7 to 10 minutes, or until crispy . Trans Fat 0.0 g 5 . For sunny-side up, over-easy or over-hard eggs: Polyunsaturated Fat 2.0 g Monounsaturated Fat 4.0 g Heat the cooking spray in a large nonstick skillet over Cholesterol 189 mg medium-high heat . One at a time, break the eggs Sodium 589 mg into the skillet . Immediately reduce the heat to low . Carbohydrates 18 g Cook the eggs for 5 minutes, or until the whites are Fiber 3 g completely set and the yolks begin to thicken but are Total Sugars 6 g not hard . Protein 12 g 6 . Serve or flip the eggs over carefully and cook to desired Dietary Exchanges doneness . Sprinkle the eggs with black pepper to taste . 11/2 fats, 1 starch, 11/2 lean meat This recipe from the American Egg Board’s Egg Nutrition Center is an American Heart Association Heart-Check Certified Recipe. 4

BREAKFAST Banana Walnut Bread Overnight Oats SERVES 4 • 1 container per serving PREP TIME 15 minutes COOK TIME 0 minutes TOTAL TIME 15 minutes Ingredients 3 ripe bananas, sliced 1 tablespoon maple syrup 3 cups fat-free milk 1 tablespoon ground cinnamon 2 cups old-fashioned oats 1 teaspoon vanilla ¾ cup chopped walnuts, divided 1/2 teaspoon salt Directions 1 . Put the bananas in a large container with a lid. Using a Nutrition Analysis (per serving) potato masher or a fork, mash them until smooth . Calories 458 2 . Add the milk, oats, half the walnuts, maple syrup, Total Fat 15 .0 g cinnamon, vanilla and salt . Combine thoroughly . Saturated Fat 2.0 g Refrigerate, covered, overnight . Trans Fat 0.0 g Polyunsaturated Fat 10.0 g 3 . To serve, divide the oat mixture into four serving dishes, Monounsaturated Fat 2.0 g such as Mason jars or glass containers with lids . Top Cholesterol 3 mg each serving with the remaining chopped walnuts . Sodium 370 mg The overnight oats will last up to 5 days covered in the Carbohydrates 63 g refrigerator . The oats will continue to soften the longer Fiber 8 g they sit . Total Sugars 23 g Protein 15 g Dietary Exchanges 11/2 fruit, 11/2 starch, 1 low-fat milk, 1 lean meat, 2 fat This recipe from California Walnuts is an American Heart Association Heart-Check Certified Recipe. 5

SNACKS Greek Cucumber Walnut Bites SERVES 6 • 3 “bites” per serving PREP TIME 17 minutes COOK TIME 8 minutes TOTAL TIME 25 minutes Ingredients 1/2 cup walnuts, chopped, divided (8 tablespoons) 1 English cucumber, ends trimmed (about 14 ounces) 1/2 cup roasted red pepper hummus ¼ cup reduced-fat crumbled feta cheese 5 cherry tomatoes, quartered Directions 1 . Preheat the oven to 350°F . Arrange the walnuts evenly on a small baking sheet . Bake for 8 minutes, or until toasted, checking frequently . Nutrition Analysis (per serving) 2 . Slice the cucumber crosswise into 18 slices (each about Calories 130 3/4-inch thick). Using a small spoon, gently scoop out Total Fat 11 .0 g and discard the center of each cucumber slice, leaving Saturated Fat 1.0 g the bottom and sides intact . Trans Fat 0.0 g 3 . In a small bowl, stir together 6 tablespoons walnuts Polyunsaturated Fat 4.0 g Monounsaturated Fat 0.0 g and the hummus . Spoon the walnut-hummus mixture Cholesterol 0 mg into each cucumber slice . Top with the remaining Sodium 150 mg 2 tablespoons of walnuts, feta and tomatoes . Carbohydrates 6 g Fiber 2 g Total Sugars 1 g Protein 5 g Dietary Exchanges 1 vegetable, 1/2 lean meat, 2 fat This recipe from California Walnuts is an American Heart Association Heart-Check Certified Recipe. 6

SNACKS Pineapple and Ricotta Cheese Sweet Potato Toasts SERVES 1 • 1–3 slices per serving (depending on slice size) PREP TIME 5 minutes COOK TIME – 15 18 minutes TOTAL TIME – 20 23 minutes Ingredients 1 to 3 frozen sweet potato slices (depending on slice size) 2 tablespoons part-skim ricotta cheese ¼ cup fresh pineapple slices ¼ teaspoon honey 2 fresh mint leaves (optional) Directions 1 . Preheat the oven to 425°F . 2 . Arrange the frozen sweet potato slices on a baking sheet . 3 . Bake for 15 to 18 minutes, or until the slices are tender and easily pierced with a fork or until heated through at Nutrition Analysis (per serving) desired consistency . Calories 141 4 . Meanwhile, grill the pineapple slices on high heat for Total Fat 1 .5 g 2 to 3 minutes per side, or until grill marks appear . Saturated Fat 1.0 g Remove from the heat . Set aside . Trans Fat 0.0 g 5 . Carefully remove the baking sheet from the oven . Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g 6 . Top the potato slices with the ricotta cheese and grilled Cholesterol 8 mg pineapple . Drizzle with the honey . Garnish with the mint Sodium 58 mg leaves if desired . Carbohydrates 28 g Fiber 4 g Total Sugars 14 g Protein 5 g Dietary Exchanges 2 starch This recipe from CAULIPOWER is an American Heart Association Heart-Check Certified Recipe. 7

SEAFOOD Salmon Hashburgers SERVES 4 • 1 burger per serving PREP TIME 15 minutes COOK TIME 30 minutes TOTAL TIME 45 minutes Ingredients Cooking spray 1 tablespoon and 1 teaspoon honey mustard, divided 1 5-ounce can pink salmon, drained, or 11/2 cups ¼ cup light mayonnaise chopped cooked fresh salmon 4 cups frozen potato hash browns, thawed 2 large egg whites 4 lettuce leaves 1 small onion, finely chopped (about 3 cup) ¹ 4 thick tomato slices 1/2 cup salt-free breadcrumbs 1/2 medium avocado, peeled, pitted and cut into 8 slices Directions 1 . Preheat the oven to 400°F . Lightly spray a large baking 7 . Increase the temperature to 450°F . Cook the “buns” for sheet with cooking spray . 5 to 10 minutes, or until lightly browned . 2 . In a small bowl, stir together the salmon, egg whites, 8 . Place the patties on four plates . Spread each patty with onion, breadcrumbs, and 1 tablespoon of the mustard . the mayonnaise mixture . Top with a lettuce leaf, tomato 3 . In another small bowl, whisk together the remaining slice, 2 avocado slices and the hash brown “bun .” 1 teaspoon mustard with the mayonnaise . Set aside . 4 . Press one-quarter of the salmon mixture into a 1/2-cup measuring cup . Gently remove the mixture retaining the shape . Form it into a patty . Place it on the baking sheet . Nutrition Analysis (per serving) Repeat with the remaining salmon mixture . Calories 345 5 . To make the “buns,” squeeze any excess water from the Total Fat 10 .5 g hash browns . Press one-quarter of the hash browns into Saturated Fat 2.0 g Trans Fat 0.0 g a 1/2-cup measuring cup . Gently remove the mixture Polyunsaturated Fat 3.5 g retaining the shape . Form it into a patty . Place it on the Monounsaturated Fat 3.0 g baking sheet . Repeat with the remaining hash browns . Cholesterol 32 mg 6 . Lightly spray the patties and “buns” with cooking spray . Sodium 330 mg Bake for 20 minutes . Remove only the patties from the Carbohydrates 48 g oven . Cover to keep warm . Fiber 6 g Total Sugars 4 g Protein 16 g Dietary Exchanges 3 starch, 11/2 lean meat, 1/2 fat This recipe from the Idaho Potato Commission is an American Heart Association Heart-Check Certified Recipe. 8

SEAFOOD Tuna, Avocado and White Bean Salad SERVES 6 • 1 cups ¹ per serving PREP TIME 15 minutes COOK TIME 0 minutes TOTAL TIME 15 minutes Ingredients 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 1 tablespoon balsamic vinegar 1 tablespoon honey 1 teaspoon Dijon mustard Salt to taste (optional) Pepper to taste (optional) 6 cups baby arugula 6 ounces canned tuna, in water 11/2 cups cannellini beans, rinsed and drained 11/2 cups quinoa, cooked Nutrition Analysis (per serving) Calories 270 1 medium avocado, peeled, pitted and diced Total Fat 13 .0 g ¼ cup low-fat feta cheese, crumbled Saturated Fat 2.5 g Trans Fat 1.0 g Directions Polyunsaturated Fat 1.0 g Monounsaturated Fat 4.0 g 1 . In a small bowl, whisk together the oil, lemon Cholesterol 15 mg juice, vinegar, honey, mustard, salt and pepper if Sodium 320 mg desired until well combined . Carbohydrates 27 g 2 . In a large bowl, combine the arugula, tuna, beans, Fiber 7 g quinoa, avocado and feta . Gently toss with the dressing . Total Sugars 5 g Protein 14 g Dietary Exchanges 11/2 starch, 1 vegetable, 11/2 lean meat, 11/2 fat This recipe from Avocados From Mexico is an American Heart Association Heart-Check Certified Recipe. 9

POULTRY Green Chile Chicken Enchilada Casserole SERVES 6 • 11/4 cups per serving PREP TIME 15 minutes COOK TIME 1 hour–1 hour and 10 minutes TOTAL TIME 1 hour and 15 minutes– 1 hour and 25 minutes Ingredients Cooking spray 1 cup low-sodium chicken broth 1 cup uncooked quinoa, rinsed and drained 4 ounces low-fat shredded cheddar cheese (about 1 cup) 1/2 pound boneless, skinless chicken breasts, cooked without Toppings (optional) salt, all visible fat discarded, shredded 1 medium zucchini, diced Diced tomatoes 1 cup black beans, rinsed and drained Diced avocado 1/2 cup diced red bell pepper Chopped fresh cilantro 1 4-ounce can diced green chiles Diced red onion 2 medium green onions, thinly sliced Low-fat plain Greek yogurt 1¼ cups green enchilada sauce or red enchilada sauce Directions Nutrition Analysis (per serving) Calories 205 1 . Preheat the oven to 350°F . Lightly spray a 13 x 9 x 2-inch Total Fat 5 .5 g baking dish with cooking spray . Saturated Fat 2.0 g 2 . Spread the quinoa in a single layer on the bottom of the dish . Trans Fat 0.0 g Polyunsaturated Fat 1.0 g 3 . Spread the chicken, zucchini, beans, bell pepper and green Monounsaturated Fat 0.5 g onions over the quinoa . Cholesterol 10 mg 4 . In a large glass measuring cup or bowl, whisk together the Sodium 380 mg enchilada sauce and broth . Pour over the quinoa mixture . Carbohydrates 23 g 5 . Cover the baking dish with aluminum foil . Bake for 45 Fiber 3 g minutes . Remove the foil . Bake for 10 to 15 minutes . Total Sugars 3 g Protein 16 g 6 . Sprinkle the cheese all over the top of the casserole . Bake for 5 to 10 minutes, or until the cheese is melted . Dietary Exchanges 7 . Top with the tomatoes, avocado, cilantro, red onion and yogurt . 2 lean meat, 11/2 starch This recipe from Cabot Creamery Cooperative, Inc. is an American Heart Association Heart-Check Certified Recipe. 10

POULTRY Roasted Turkey Burrito SERVES 4 • 1/2 burrito per serving PREP TIME 15 minutes COOK TIME 12 minutes TOTAL TIME 27 minutes Ingredients 2 tablespoons cranberry sauce 1 cup cooked wild rice 1 tablespoon extra-virgin olive oil ¼ cup dried cranberries 1 tablespoon apple cider vinegar ¼ cup chopped toasted walnuts 1 teaspoon Dijon mustard 2 cups shredded roasted turkey breast, cooked 1 medium garlic clove, minced without salt and all visible fat discarded ¼ teaspoon salt 2 cups thinly sliced kale, stems discarded ¼ teaspoon pepper 1 cup shredded carrots 2 10-inch tomato basil wraps 2 10-inch spinach wraps Directions Nutrition Analysis (per serving) 1 . In a small bowl, whisk together the cranberry sauce, oil, Calories 417 vinegar, mustard, garlic, salt and pepper . Total Fat 14 .0 g 2 . Warm the tortillas using the package directions . Saturated Fat 2.5 g Trans Fat 0.0 g 3 . Layer 1 tomato basil wrap and 1 spinach tortilla on top of Polyunsaturated Fat 5.0 g each other on a clean work surface . Monounsaturated Fat 5.5 g 4 . Spoon the rice evenly down the center of the tortilla, Cholesterol 40 mg leaving a 1-inch border . Top with the cranberries, walnuts, Sodium 475 mg turkey, kale and carrots . Drizzle with the vinaigrette . Fold Carbohydrates 50 g the bottom of the tortilla over the filling. Fold in the left Fiber 7 g Total Sugars 11 g and right sides . Starting from bottom, roll tightly . Repeat Protein 26 g with the remaining ingredients . 5 . Cut each burrito in half . Dietary Exchanges 21/2 lean meat, 2 starch, 1 fruit, Cook’s Tip: The burritos can be chilled or grilled. 1 vegetable, 1 fat This recipe from Catallia Mexican Foods is an American Heart Association Heart-Check Certified Recipe. 11

POULTRY Slow Cooker Avocado Lime Chicken Soup SERVES 10 • 3/4 cup per serving PREP TIME 10 minutes COOK TIME 3 hours on high or 6 hours on low TOTAL TIME 3 hours and 10 minutes or 6 hours and 10 minutes Ingredients 1 pound boneless, skinless chicken breasts, 2 teaspoons jarred garlic all visible fat discarded 1 medium fresh avocado, halved, pitted, peeled 1 teaspoon chili powder and chopped 1/2 teaspoon ground cumin 2 green onions (about ¼ cup), sliced on a diagonal 6 cups low-sodium chicken broth ¼ cup fresh chopped cilantro leaves 1 cup jarred salsa verde 2 tablespoons lime juice 2 tablespoons fresh ginger, minced Directions 1 . Season the chicken with the chili powder and cumin . Place in a slow cooker . 2 . Add the broth, salsa verde, ginger and garlic . Nutrition Analysis (per serving) Cook for 3 hours on high or 6 hours on low . Calories 110 3 . Remove the chicken from the slow cooker. Using two Total Fat 4 .5 g forks, shred the chicken . Saturated Fat 1.0 g Trans Fat 0.0 g 4 . Return the chicken to the slow cooker . Stir in the Polyunsaturated Fat 1.0 g avocado, green onions, cilantro and lime juice . Monounsaturated Fat 2.5 g Cholesterol 35 mg Sodium 220 mg Carbohydrates 6 g Fiber 2 g Total Sugars 1 g Protein 14 g Dietary Exchanges 1 vegetable, 2 lean meat This recipe from Fresh Avocados — Love One Today® is an American Heart Association Heart-Check Certified Recipe. 12

POULTRY Sheet Pan Rosemary Balsamic Chicken and Vegetables SERVES 4 • 3 ounces cooked chicken plus 11/2 cups potatoes and broccoli per serving PREP TIME 10 minutes COOK TIME 25 minutes TOTAL TIME 35 minutes Ingredients ¼ cup soybean oil margarine spread 2 tablespoons balsamic vinegar 2 teaspoons Dijon mustard 4 4-ounce boneless, skinless chicken breasts, 2 teaspoons minced fresh rosemary leaves all visible fat discarded 1 medium garlic clove 12 ounces baby red potatoes, cut into bite-size pieces (about 2 heaping cups) ¼ teaspoon salt 1 small red onion, sliced (optional) ¼ teaspoon coarsely ground black pepper 12 ounces broccoli florets (about 4 cups) Directions 1 . Preheat the oven to 425°F . Line a large baking sheet with Nutrition Analysis (per serving) shallow sides with aluminum foil . Calories 190 2 . In a small bowl, stir together the margarine spread, Total Fat 7 .0 g mustard, rosemary, garlic, salt and pepper . Gradually Saturated Fat 2.0 g whisk in the balsamic vinegar until blended . Trans Fat 0.0 g Polyunsaturated Fat 3.5 g 3 . Spread 2 tablespoons of the mixture over the chicken . Monounsaturated Fat 1.5 g Toss the potatoes and onion if desired with the Cholesterol 20 mg 2 tablespoons until evenly coated . Toss the broccoli with Sodium 350 mg the remaining 2 tablespoons mixture until evenly coated . Carbohydrates 20 g 4 . Place the chicken, potatoes and broccoli on the baking Fiber 4 g sheet . Cook for 25 minutes, or until the chicken is cooked Total Sugars 4 g through (no longer pink in the center and registers 165˚F on Protein 11 g an instant-read thermometer) and vegetables are tender . Dietary Exchanges 5 . Transfer the chicken, potatoes and broccoli to a serving 1 starch, 1 vegetable, 3 lean meat platter . Drizzle with any pan juices . This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe. 13

MEATS Creole Steak with Jambalaya Rice SERVES 4 • 11/4 cups rice mix and 1/2 cup sliced steak per serving PREP TIME 10 minutes COOK TIME 20 minutes TOTAL TIME 30 minutes Ingredients 2 tablespoons vegetable oil, divided 1 cup chopped green bell pepper 1 pound sirloin tip steaks, cut ¼-inch thick 21/2 teaspoons Creole seasoning, divided 1 cup chopped onion 1 14 .5-ounce can no-salt-added diced tomatoes 1 cup chopped celery 11/2 cups cooked brown rice Directions 1 . Heat 1 tablespoon oil over medium heat in a 3-quart saucepan until hot . Add the onion, celery, bell pepper and 1 teaspoon Creole seasoning . Cook for 8 to 10 minutes, or until the vegetables are tender-crisp, stirring occasionally . Nutrition Analysis (per serving) 2 . Stir in the tomatoes and rice . Cook, covered, for 2 to Calories 338 4 minutes, or until heated through, stirring occasionally . Total Fat 13 .0 g Cover to keep warm . Saturated Fat 3.0 g Trans Fat 0.0 g 3 . Meanwhile, press the remaining 11/2 teaspoons Creole Polyunsaturated Fat 4.5 g seasoning evenly so it adheres to the beef . Heat Monounsaturated Fat 4.0 g 11/2 teaspoons oil in large nonstick skillet over medium- Cholesterol 69 mg high heat until hot . Working in batches, place the beef Sodium 490 mg in the skillet (do not overcrowd) . Cook 1 to 3 minutes for Carbohydrates 28 g medium rare (145°F) doneness, turning once . (Do not Fiber 5 g overcook .) Remove from the skillet . Cover to keep warm . Total Sugars 6 g Repeat with the remaining beef and oil . Protein 29 g 4 . Top the beef with the rice mixture . Dietary Exchanges 1 starch, 2 vegetable, 3 lean meat, 1/2 fat This recipe from BeefItsWhatsForDinner.com is an American Heart Association Heart-Check Certified Recipe. 14

MEATS Heart- Healthy Chili SERVES 6 • 1 cup per serving PREP TIME 10 minutes COOK TIME 30 minutes TOTAL TIME 40 minutes Ingredients 1 tablespoon vegetable oil 2 8-ounce cans tomato sauce 1 pound 96% lean ground beef 2 14 .5-ounce cans diced tomatoes, undrained 1 medium onion, diced 2 14 .5-ounce cans kidney beans, undrained 4 medium garlic cloves, minced 1 cup frozen corn 2 tablespoons paprika Fresh cilantro, coarsely chopped (optional) 2 teaspoons cumin Low-fat sour cream (optional) 1 teaspoon chipotle powder Shredded low-fat cheddar cheese (optional) Directions 1 . In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom . Add the beef, onions Nutrition Analysis (per serving) and garlic . Cook for 7 minutes, or until the beef is Calories 337 browned on the outside and no longer pink in the center, Total Fat 6 .0 g stirring occasionally to turn and break up the beef . Saturated Fat 2.0 g Stir in the paprika, cumin and chipotle powder . Cook Trans Fat 0.0 g for 2 minutes . Polyunsaturated Fat 2.0 g Monounsaturated Fat 2.0 g 2 . Stir in the tomato sauce, tomatoes with liquid, beans Cholesterol 40 mg with liquid and corn . Bring to a boil . Reduce the heat Sodium 431 mg and simmer for 20 minutes, or until desired thickness . Carbohydrates 38 g 3 . Ladle the chili into bowls . Sprinkle with the cilantro . Fiber 12 g Serve with the sour cream and cheese . Total Sugars 8 g Protein 28 g Dietary Exchanges 3 vegetable, 2 starch, 3 lean meat This recipe from Laura’s Lean Beef is an American Heart Association Heart-Check Certified Recipe. 15

VEGETARIAN Bulgur, Cucumber and Chickpea Salad SERVES STAND TIME 6 • 1 cup per serving 20–30 minutes PREP TIME CHILL TIME 20 minutes 1 hour COOK TIME TOTAL TIME 5 minutes 1 hour and 45 minutes– 1 hour and 55 minutes Ingredients 1¼ cups water 3 tablespoons fresh lemon juice 1 teaspoon salt 1 teaspoon ground black pepper 1 cup uncooked bulgur 2 cups halved and thinly sliced English, or ¼ cup low-fat plain Greek yogurt hothouse, cucumber 3 tablespoons extra-virgin olive oil 1 15 .5-ounce can chickpeas, rinsed and drained 2 teaspoons freshly grated lemon zest 3 tablespoons chopped fresh oregano or mint (optional) Directions 1 . Bring the water and salt to boil in a saucepan over high heat . Turn off the heat . Stir in the bulgur . Let stand, covered, for 20 to 30 minutes, or until the water Nutrition Analysis (per serving) is absorbed . Calories 173 2 . Let the bulgur cool, uncovered, to room temperature . Total Fat 6 .5 g (To cool faster, spread the bulgur in a single layer on a Saturated Fat 1.0 g large baking sheet .) Trans Fat 0.0 g Polyunsaturated Fat 1.0 g 3 . Meanwhile, in a large bowl, whisk together the yogurt, Monounsaturated Fat 4.0 g oil, lemon zest, lemon juice and pepper . Cholesterol 1 mg 4 . Stir in the cucumber, chickpeas, cooled bulgur and Sodium 452 mg herbs if using, tossing to coat . Carbohydrates 23 g 5 . Refrigerate, covered, for at least 1 hour for the Fiber 6 g cucumber juices to further soften the bulgur and the Total Sugars 1 g flavors to meld. Protein 6 g Dietary Exchanges 1/2 lean meat, 11/2 starch, 1/2 fat This recipe from Cabot Creamery Cooperative, Inc. is an American Heart Association Heart-Check Certified Recipe. 16

VEGETARIAN Cilantro Lime Vegetable Quinoa SERVES 4 • 11/2 cups per serving PREP TIME 10 minutes COOK TIME 30 minutes TOTAL TIME 40 minutes Ingredients 4 tablespoons soybean oil margarine spread, divided 1 cup uncooked quinoa 12 ounces zucchini and/or yellow squash, sliced into 4 cups baby kale (about 4 ounces) ¼-inch thick half rounds (about 3 cups) 1 cup low-sodium black beans, rinsed and drained 1 cup chopped onion 1 cup heirloom grape tomatoes, halved lengthwise 11/2 teaspoons chili powder 1 tablespoon lime zest 1/2 teaspoon ground cumin 1 tablespoon lime juice ¼ teaspoon salt Chopped fresh cilantro leaves, to garnish 2 cups reduced-sodium vegetable broth 1 medium lime, cut into 4 wedges Directions Nutrition Analysis (per serving) 1 . Heat 2 tablespoons margarine spread in a medium Calories 330 saucepan over medium-high heat until melted . Stir in Total Fat 10 .0 g the zucchini, onion, chili powder, cumin and salt . Cook Saturated Fat 2.5 g for 5 minutes, or until the vegetables are tender-crisp, Trans Fat 0.0 g stirring occasionally . Polyunsaturated Fat 4.5 g Monounsaturated Fat 2.0 g 2 . Add the broth . Bring to a boil . Stir in the quinoa . Reduce Cholesterol 0 mg the heat to medium . Cook, covered, for 15 minutes, or Sodium 420 mg until the liquid is absorbed . Carbohydrates 51 g 3 . Remove from the heat . Stir in the kale, beans and Fiber 11 g remaining 2 tablespoons margarine spread . Cover . Total Sugars 6 g Let stand for 5 minutes . Protein 13 g 4 . Stir in the tomatoes, lime zest and lime juice . Garnish Dietary Exchanges with the cilantro and lime wedges . 21/2 starch, 2 vegetable, 1 lean meat, 1 fat This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe. 17

VEGETARIAN Mexican Rice and Beans Baked Eggs SERVES 4 • 1 egg plus 1/4 rice and bean mixture per serving PREP TIME 15 minutes COOK TIME 20 minutes TOTAL TIME 35 minutes Ingredients 2 tablespoons olive oil 1 cup canned black beans, rinsed and drained 1 medium onion, chopped (about 1 cup) 1/2 cup corn kernels 1 jalapeño pepper, seeds and ribs discarded and diced 1 14-ounce can diced tomatoes 2 medium garlic cloves, minced 2 cups cooked long-grain brown rice 1 teaspoon ground cumin 4 large eggs 1 teaspoon dried thyme 2 tablespoons chopped fresh parsley or cilantro 1 teaspoon chili powder ¼ cup fat-free sour cream ¼ teaspoon salt 1/2 teaspoon lime zest ¼ teaspoon pepper 2 teaspoons lime juice Directions 1 . Preheat the oven to 400°F . Nutrition Analysis (per serving) Calories 390 2 . Heat the oil in an ovenproof skillet over medium heat . Total Fat 13 .0 g Cook the onion, jalapeño, garlic, cumin, thyme, chili Saturated Fat 3.0 g powder, salt and pepper for 5 minutes, or until the onion Trans Fat 0.0 g starts to soften . Polyunsaturated Fat 2.5 g 3 . Stir in the beans and corn until well coated . Stir in the Monounsaturated Fat 7.5 g tomatoes . Bring to a boil . Stir in the rice . Cholesterol 185 mg Sodium 520 mg 4 . Make four small divots in the rice mixture with a spoon . Carbohydrates 49 g Crack an egg into each divot . Transfer the skillet to the Fiber 8 g oven . Bake for 10 to 12 minutes, or until the egg whites Total Sugars 7 g are set and yolks are cooked to the desired doneness . Protein 15 g Sprinkle with the parsley . Dietary Exchanges 5 . Meanwhile, stir together the sour cream, lime zest and 3 starch, 1 vegetable, 1 lean lime juice . Drizzle over the rice and eggs . meat, 11/2 fat This recipe from the American Egg Board’s Egg Nutrition Center is an American Heart Association Heart-Check Certified Recipe. 18

VEGETARIAN Veg Out Pizza SERVES 4 • 2 slices per serving PREP TIME 15 minutes COOK TIME – 13 16 minutes TOTAL TIME 28–31 minutes Ingredients 1 cauliflower pizza crust 1/2 green bell pepper, thinly sliced 1/2 cup pizza sauce 1/2 cup crumbled fat-free feta cheese 1 cup cherry tomatoes, halved Handful fresh basil, chopped 1 cup mushrooms, halved 1 tablespoon balsamic vinegar 1/2 red bell pepper, thinly sliced Directions 1 . Preheat the oven to 425°F . Nutrition Analysis (per serving) 2 . Remove the crust from all packaging . Place the crust on Calories 210 a clean work surface . Total Fat 5 .0 g 3 . Spread the pizza sauce evenly over the crust . Saturated Fat 1.0 g Trans Fat 0.0 g 4 . Top with the tomatoes, mushrooms, both bell peppers, Polyunsaturated Fat 1.0 g feta and basil . Drizzle with the vinegar . Monounsaturated Fat 3.0 g 5 . Bake for 13 to 16 minutes . Cholesterol 18 mg Sodium 585 mg Carbohydrates 31 g Fiber 2 g Total Sugars 7 g Protein 11 g Dietary Exchanges 3 vegetable, 1 lean meat This recipe from CAULIPOWER is an American Heart Association Heart-Check Certified recipe. 19

VEGETARIAN Potato, Cucumber and Dill Salad SERVES 4 • 1 cup per serving PREP TIME 10 minutes COOK TIME 15 minutes TOTAL TIME 25 minutes Ingredients 3 large potatoes, unpeeled and thinly sliced 1/2 cup chopped fresh dill or 1 tablespoon dried (about 3 cups) whole dillweed ¼ cup plain rice wine vinegar 1/2 teaspoon salt 11/2 tablespoons Dijon mustard 1 large cucumber, unpeeled and thinly sliced ¼ cup canola or vegetable oil (about 11/2 cups) Directions 1 . Place the potato slices in a 9 x 9-inch microwave-safe baking dish . Cover with microwaveable plastic wrap . Microwave on high for 9 to 11 minutes, or until tender, stirring gently every 3 minutes . 2 . Put the vinegar, mustard, oil, dill and salt in a small jar Nutrition Analysis (per serving) with a tight-fitting lid. Cover tightly. Shake vigorously. Calories 289 Pour the vinegar mixture over the potatoes . Refrigerate, Total Fat 14 .5 g Saturated Fat 1.0 g covered, until chilled . Gently stir in the cucumber slices Trans Fat 0.0 g before serving . Polyunsaturated Fat 4.0 g Monounsaturated Fat 9.0 g Cholesterol 0 mg Sodium 437 mg Carbohydrates 37 g Fiber 3 g Total Sugars 2 g Protein 5 g Dietary Exchanges 21/2 starch, 2 fat This recipe from the Idaho Potato Commission is an American Heart Association Heart-Check Certified Recipe. 20

VEGETARIAN Avocado Tomato Basil Pasta Salad with Pesto Avocado Dressing SERVES 8 • 1 cup salad plus 2 tablespoons dressing per serving PREP TIME 15 minutes COOK TIME 15 minutes TOTAL TIME 30 minutes Ingredients Dressing 1 medium avocado, peeled, pitted and sliced 2 tablespoons reduced-fat grated Parmesan cheese 1/2 cup fresh basil, chopped 1 tablespoon avocado oil 2 medium garlic cloves, mashed 1 tablespoon red wine vinegar Ingredients Salad 3 cups dried enriched whole-wheat rotini pasta 1/2 large English cucumber, quartered, diced 1 medium avocado, cubed 2 ounces reduced-fat feta cheese, crumbled 2 cups spinach, chopped 10 Kalamata olives, drained, chopped 2 cups cherry tomatoes (tri-colored), halved 1/2 cup fresh basil leaves, chopped 11/2 cups canned low-sodium garbanzo beans ½ tablespoon crushed red pepper flakes (chickpeas), rinsed and drained 1 teaspoon dried oregano 1/2 medium red onion, diced 2 tablespoons lemon juice Directions Nutrition Analysis (per serving) 1 . Prepare the pasta according to the package directions . Calories 250 Do not overcook. It is better to have firm pasta or Total Fat 13 .0 g slightly undercooked (al dente) . Saturated Fat 2.0 g 2 . For the dressing: Process the dressing ingredients in a Trans Fat 0.0 g food processor until smooth . Refrigerate until ready to Polyunsaturated Fat 2.0 g Monounsaturated Fat 12.0 g serve with the pasta salad . Cholesterol 3 mg 3 . For the salad: In a large bowl, combine the cooked Sodium 255 mg pasta, avocado, spinach, tomatoes, beans, onion, Carbohydrates 27 g cucumber, cheese, olives, basil, red pepper flakes and Fiber 8 g oregano . Pour 1 cup dressing over the salad, gently Total Sugars 4 g tossing to coat . (Refrigerate any extra dressing for future Protein 8 g use .) Drizzle with the lemon juice . Dietary Exchanges 11/2 starch, 1 vegetable, 1 lean meat, 2 fat This recipe from Avocados From Mexico is an American Heart Association Heart-Check Certified Recipe. 21

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