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Enjoy These Tasty Heart-Healthy Dinners with Your Family this Winter Season

Turkey Chili

(Courtesy of the American Heart Association)

Ingredients

  • Cooking spray
  • 1 1/2 tablespoons canola or corn oil
  • 1 medium or large onion, chopped
  • 1 pound 4 ounces ground skinless turkey breast
  • 2 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon ground cumin
  • (1) 15.5-ounce can no-salt-added pinto beans, rinsed and drained
  • (1) 15.5-ounce can no-salt-added black beans, rinsed and drained
  • (1) 14.5-ounce can no-salt-added diced tomatoes, undrained
  • (1) 3/4 cups fat-free, low-sodium chicken broth
  • (1) cup frozen whole-kernel corn
  • (1) 6-ounce can no-salt-added tomato paste
  • 4 medium green onions, green part only, sliced

Cooking Instructions

  1. Lightly spray a Dutch oven with cooking spray. Add the oil and heat over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.
  2. Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
  3. Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.

For nutritional information, visit the American Heart Association

 

Pan-Grilled Chicken with Cranberry Salsa

(Courtesy of MyRecipes.com)

Ingredients

  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1/4 tsp salt
  • 1/8 teaspoon black peppe
  • 1/3 cup minced green onions
  • 1 tbs minced pickled jalapeño pepper
  •  2 tsp balsamic vinegar
  • (12-ounce) container cranberry-orange sauce (such as Ocean Spray)
  • 2 tbs minced fresh cilantro, divided
  • 1 1/2 tbs lime juice, divided
  • 2 tbs1/3-less-fat cream cheese

Cooking Instructions

  1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle with salt and pepper. Heat a grill pan over medium-high heat; cook chicken for 5 minutes on each side or until done. Keep warm.
  2. Combine onions, jalapeños, vinegar, and cranberry sauce in a medium bowl. Stir in 1 tablespoon cilantro and 1 tablespoon lime juice.
  3. Combine 1 tablespoon cilantro, 1 1/2 teaspoons lime juice, and cream cheese in a small bowl; stir well to combine. Spoon salsa evenly onto individual plates. Place chicken on top of salsa; top with a dollop of cilantro cream. Serve immediately.
MedicAlert Team Member