Show Your Love with a Heart-Healthy Dinner


Valentine’s Day and American cholesterol absorption, thus lowering saturated fat, 45 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 38%.
Our advice: Journal as 1 slice bread, 1 oz. low-fat cheese, and 1/2 cup vegetables with 1 tsp fat.

Quick Vegetable Bean Salad

By Elaine Magee

3 cups baby carrots, diced, or thinly sliced carrots
3 cups broccoli florets cut into bite-sized pieces
15 oz can beans, drained and rinsed well
1/2 cup finely chopped mild onion (use less if desired)
1/2 cup 1/3-less-fat bottled vinaigrette made with canola or olive oil (I use Seven Seas 1/3 less fat Red Wine Vinaigrette with canola)
6 oz can albacore tuna canned in water (optional)

Roasted Pecan Salmon

By Kathleen Zelman

4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon

  • Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.
  • Combine mustard and honey, brush on top of salmon.
  • Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
  • Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

    Journal 1 filet as 1 serving fatty fish.

Yogurt Parfait

By Elaine Magee

1/8 cup fresh fruit (such as berries, sliced peaches, etc.)
1/8 cup low-fat or regular yogurt (flavor of your choice)
1/8 cup low-fat granola

  • Layer the different ingredients in a parfait glass and repeat layers.

    Yield: Makes 1 parfait
    Nutritional Information: per parfait: 160 calories, 5 g protein, 32 g carbohydrate, 2.5 g fat, 0.4 g saturated fat, 3 mg cholesterol, 2.6 g fiber, 80 mg sodium. Calories from fat: 12%. 96 mg calcium.
    Our advice: Yogurt makes a great snack, but day after day it can get a bit boring. This is one way to make it a little more interesting.
    Journal as 1 serving fresh fruit and 1/2 cup low fat yogurt sweetened with fruit or frozen.