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Zucchini-Potato Latkes with Tzatziki

A fresh take on a traditional dish.

Ingredients (Makes 4 servings)
1 pound zucchini, shredded
2 cups shredded cooked potato
2 medium shallots, minced, divided
1 egg, beaten
2 cups fresh whole-wheat breadcrumbs
1/2 cup crumbled reduced-fat feta cheese
2 tbsp chopped fresh dill, divided
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
2 tbsp extra-virgin olive oil, divided
1 cup low-fat plain yogurt
1/2 medium cucumber, peeled, seeded and shredded
1 tbsp red-wine vinegar

  1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.
  2. Toss zucchini, potato, 3 tbsp shallot and egg in a large bowl. Add breadcrumbs, feta, 1 tbsp dill, 1/4 tsp salt and 1/4 tsp pepper; toss to combine. Form 12 patties.
  3. Heat 1 tbsp oil in a large nonstick skillet over medium-high heat. Add 6 patties, cover and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes to the prepared pan, browned-side down. Repeat with the remaining 1 tbsp oil and patties.
  4. Transfer the latkes to the oven; bake until firm and heated through, 10 to 12 minutes.
  5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tbsp dill and 1/4 tsp each salt and pepper in a small bowl.
  6. Serve the latkes with the tzatziki on the side.

Source: EatingWell.com

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Barbecued Vegetables

This is a great vegetarian meal, especially if you have aging fresh vegetables.

Ingredients (Makes 2 servings)
1/2 Onion, sliced
1 Zucchini, sliced thick
1 Summer squash, sliced thick
1 Eggplant, small, cut into bite-size pieces
1 Green or red pepper, sliced
8 New potatoes, small
8 Mushrooms, large
1/4 cup BBQ sauce

  1. Preheat oven to 425 degrees. Spray a 13 x 9 baking pan with nonstick vegetable spray.
  2. Pre-cook potatoes slightly by placing them in microwave on HIGH for 4 minutes. Put all vegetables into pan and cover with BBQ sauce.
  3. Bake for 30 minutes and then finish under broiler for 5 minutes.
  4. Serve with basmati rice and salad.

Nutrition Analysis (per 1/2 recipe serving): Calories 300, Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 150 mg (varies with your BBQ sauce)

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Couscous Pilaf

Couscous is a grain made of seminola flour. It is often found in the international section of the supermarket. In this recipe, couscous is mixed with garbanzo beans to make a great side dish. Add more chopped vegetables and serve as a main dish.

Ingredients (Makes 2 to 4 servings)
3/4 cup Fat-free vegetable or chicken broth (low sodium)
3/4 cup Whole wheat couscous
1 Carrot, shredded
2 tbsp Onion, minced
1/2 cup Garbanzo beans (rinsed, if canned)
1 tbsp Fresh parsley, chopped
1 clove Garlic, minced
Black pepper to taste

  1. Bring broth to a boil.
  2. Add couscous, remove from heat and let stand for 5 minutes covered.
  3. In a small sauté pan sprayed with nonstick vegetable spray, sauté carrot, onion, garbanzos and garlic for approximately five minutes.
  4. Add parsley and stir. Then stir vegetable garbanzo mixture into couscous and serve.

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Gingery Chinese Vegetable Stir-Fry

Ingredients (Makes 2 to 4 servings)
1-2 tbsp Ginger, minced
1 tbsp Garlic, minced
1 cup Chinese pea pods
1 cup Broccoli florets
1 cup Mushrooms, sliced
1 Baby bokchoy, sliced
1 can Water chestnuts, drained
1 cup Bean sprouts
1/2 cup Carrots, grated (if desired)
14-oz can Vegetable broth (low sodium)
2 tbsp Cornstarch
1/4 cup Lite soy sauce
1/4 tsp Fresh pepper to taste
8 to 12-oz Tofu, extra firm, cut into cubes

  1. Prepare vegetables.
  2. Sauté ginger and garlic in a large pan sprayed with nonstick cooking spray. Add mushrooms. Add one cup vegetable broth and remaining vegetable ingredients and cover.
  3. Mix cornstarch with remaining vegetable broth. Stir in. Add tofu.
  4. Cook, covered, until crisp tender. Serve over rice.

Nutrition Analysis (per 1/2 recipe serving): Fat 4g, Saturated Fat 0g, Cholesterol 28mg

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Spinach Cheese Bake

Easy to prepare and always a favorite. Serve as a brunch or main entrée with salad and whole grain bread.

Ingredients (Makes 4 servings)
10-oz package Chopped spinach, frozen (thaw, drain and squeeze dry)
4 Egg whites or 1 cup Egg substitute
16-oz Nonfat or lowfat cottage cheese
8 oz Shredded low fat cheddar or mozzarella cheese
3 tbsp Flour
1/4 tsp Garlic powder
Black pepper to taste
2 tbsp Sliced almonds (optional)

  1. Preheat oven to 350 degrees.
  2. Mix all ingredients together and spread in an 8" x 8" baking dish that has been prepared with nonstick spray.
  3. Bake for 40-45 minutes (during final 10 minutes, top with almonds) or until knife comes out clean. Cool for 10 minutes and serve.

Nutrition Analysis (per 1/2 recipe serving): Calories 245, Fat 4.5g, Saturated Fat 3g, Cholesterol 25mg, Protein 37g, Carbohydrate 14g, Fiber 2.5g, Sodium 590mg

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Vegetable Frittata

This light entree requires a little chopping but is otherwise simple. It's great for a late, lazy breakfast.

Ingredients (Makes 2 servings)
8-oz container Egg substitute
2 Green onions, minced
1 Tomato, chopped
1/2 Red pepper, chopped
1 Green pepper, chopped
1 to 2 cups Mushrooms, sliced
1 cup Potato, cooked and sliced
1/2 Cucumber, peeled and sliced
4-oz can Green chiles
1/2 tsp Garlic powder
1/4 tsp White pepper
1/4 tsp Salt, if desired

  1. In a sauté pan prepared with nonstick cooking spray, sauté the vegetables until crisp tender.
  2. Pour egg substitute mixed with spices over the sautéed vegetables and cook over medium to low heat for 1 to 2 minutes until egg is cooked. Cover and cook until puffy.

Nutrition Analysis (per 1/2 recipe serving): Calories 224, Fat 4g, Saturated Fat 0, Cholesterol 0, Protein 18g, Carbohydrate 30g, Fiber 5g, Sodium 275mg

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