Heart Healthy Recipes

The following recipes have been collected by members of the Southcoast Food & Nutrition team of chefs, registered dietitians and dietetic interns to help you cook and eat healthier.

The recipes provide healthier, yet flavorful, alternatives to help reduce the intake of calories, fat (more specifically saturated fat), cholesterol and sodium and increase the intake of healthier items such as fruit, vegetables and fiber.

Bon appétit!

Honey Mustard Glazed Salmon

By Lin Kong
Dietetic Intern
Southcoast Hospitals Group

Preparation/Total Time: 20 minutes
Yield: 5 Servings

Ingredients:

• 5 salmon fillets (3-4 ounces each)
• 1 tablespoons brown sugar
• 1 tablespoons Dijon mustard
• 1 tablespoons honey

Directions:

1. Preheat oven to 375 degrees
2. Place fillets skin side down on a greased baking sheet.
3. In a small bowl, combine the brown sugar, mustard and honey; spoon over salmon.
4. Broil fillets for 8-12 minutes or until fish flakes easily with a fork.

Brown Rice with Almonds and Raisins

By Lin Kong
Dietetic Intern
Southcoast Hospitals Group

Preparation/Total Time: 15 minutes
Yield: 4 Servings

Ingredients:

• 1 Tbsp. extra-virgin olive oil
• 1/2 small yellow onion, finely diced
• 1/2 cup instant brown rice
• 2 Tbsp. raisins
• 1/4 cup walnuts, toasted and finely chopped
• 2 Tbsp. finely chopped fresh (or dry) parsley
• 1/2 tsp black pepper

Directions:

1. Cook brown rice in boiling water over low heat for about 10 minutes, until all the water is absorbed and the rice is tender.
2. Heat the olive oil in a saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, 2 minutes.
3. Mix cooked onion with cooked brown rice, raisins, walnuts, and parsley in the saucepan and season to taste with pepper.