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Healthy Heart Cookbook: print & save recipes 29 & 30
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Green peppers, tomatoes and eggs make a great brunch.
Spanish Omelet
The idea that eggs are bad for you is simply not true. Three studies – two at Yale and one in Israel – found that eggs do not raise cholesterol.
8 large eggs
2 tablespoons olive oil
1 small onion, thinly sliced
2 cloves garlic, minced
1 green bell pepper, halved, seeded and sliced
1 medium tomato, seeded and chopped
Salt and pepper to taste
¼ cup shreddedParmesan cheese
2 tablespoon chopped fresh chives or 1 tablespoon dried
Heat 1 tablespoon of olive oil in a medium pot and add the onions, garlic and bell pepper. Sauté over medium-low heat, stirring frequently, until the vegetables are soft but not browned, about 10 minutes. Add the tomatoes and season with salt and pepper. Lower the heat and simmer for 15 minutes. The mixture should be slightly thickened.
In a medium bowl add the eggs and beat well. Stir in about a quarter cup of the tomato mixture.
Heat the remaining tablespoon of olive oil in a medium non-stick skillet. Add the egg mixture and cook 1 minute. Place 4 tablespoons of the tomato mixture and the feta into the center of the eggs. Cook for 30 seconds. Slip one side of the omelet over with a spatula. Cover the pan and cook 30 seconds. Flips the omelet to the other side and cook 30 seconds.
Turn the omelet onto a large platter and sprinkle with chives. Cut into four pieces and serve with the remaining tomato-pepper sauce on the side.
Serves 4
Calories per serving: 244
Saturated fat: 18% of calories
Monounsaturated fat: 34% of calories
Bulgur-stuffed Peppers
Fiber-rich bulgur and omega-3-packed tofu are the foundation of the stuffing for this recipe, courtesy of WomenHeart (National Organization for Women with Heart Disease), which offers it in their Women Heart’s All Heart Family Cookbook by Kathy Kastan, former WomenHeart president and Suzanne Banfield, Ph.D., who leads WomenHeart’s North Jersey Support Network.
4 large bell peppers, stemmed, seeded and halved lengthwise
1 cup bulgur wheat
½ teaspoon curry powder
¼ teaspoon salt
2 tablespoons mango chutney
12 ounces baked smoke tofu, cubed
1 bag (5 ounces) baby spinach, coarsely chopped
¼ cup raisins
2 tablespoons chopped almonds
Preheat the oven to 425°F. Coat a jellyroll pan with cooking spray. Place the peppers, cut side down, on the sheet. Roast, turning once, for 30 minutes or until just tender.
Meanwhile, bring 2 cups of water to a boil. Add the bulgur, curry powder and salt. Remove from the heat, cover and let stand until the bulgur is tender, about 30 minutes. Drain well.
Place the roasted peppers on a serving plate and evenly divide the mixture among the pepper halves.
Serves 4
Calories per serving: 323 calories
Saturated fat: 2.7% of calories
Monounsaturated fat: 14% of calories
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- American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th Edition
- Betty Crocker Cookbook, Heart Health Edition
- Cleveland Clinic Heart Healthy Lifestyle Guide and Cookbook
- New Mayo Clinic Cookbook
- WomenHeart's All-Heart Family Cookbook
