Heart-Healthy Helpings

By Meredith McGrath, RD LDN Corporate Dietician

February is American Heart Month, a time when all people can focus on their cardiovascular health.

The foods on your plate can significantly affect your heart health, impacting your cholesterol levels and risk of heart disease. With a substitute here and a wholesome addition there, it can be easy to boost the heart-healthy aspects of any meal. Try one or all three of the following recipes to experience how simple (and delicious) it can be to make the shift to heart-healthy eating.

Walnut & Oat Crusted Veggie Egg Cups

Start the day off right with these customizable, portable egg cups filled with a variety of flavorful heart-healthy ingredients

Prep: 30 minutes plus cooling Bake: 45 minutes • Serves: 12

Ingredients

• Nonstick cooking spray
• 1½ cups old-fashioned oats
• ¾ cup chopped walnuts
• ¼ cup olive oil
• ¼ teaspoon salt
• 1 small red bell pepper
• 1 cup diced coarsely chopped baby spinach
• ¾ cup reduced fat shredded Cheddar cheese
• 9 large eggs
• 1 tablespoon stone ground Dijon mustard
• 1 teaspoon dried oregano leaves
• ½ teaspoon garlic powder

Instructions

1. Preheat oven to 350°F; spray standard 12-cup muffin pan with cooking spray. In food processor, pulse oats to fine, flour-like consistency; add walnuts and pulse until combined. Add oil, salt and 2 tablespoons cold water; pulse until mixture sticks together.
2. Press about 1¼ tablespoons oat mixture into bottom and partially up sides of cups in prepared pan; bake 25 minutes or until crust begins to brown. Cool 10 minutes on wire.
3. Fill cups with bell pepper, spinach and cheese. In large bowl, whisk eggs, mustard, oregano and garlic powder; pour into cups and bake 20 minutes or until internal temperature reaches 160°F.

Approximate nutritional values per serving (1 cup): 200 Calories, 15g Fat (3g Saturated), 145mg Cholesterol, 180mg Sodium, 9g Carbohydrates, 2g Fiber, 9g

Protein Cherry Tomato & White Bean Portobello “Pizzas”

Portobellos make a nutritious substitute for pizza crust in this quick and easy heart-healthy version

Prep: 15 minutes Broil/Cook: 15 minutes • Serves: 4

Ingredients

• Nonstick cooking spray
• 4 large portobello mushroom caps, gills and stems removed
• 1 tablespoon olive oil
• 2 garlic cloves, finely chopped
• 2 cups multi-colored cherry tomatoes
• 1 teaspoon dried oregano leaves
• 1 teaspoon dried rosemary leaves
• ¼ teaspoon crushed red pepper flakes
• ¼ teaspoon salt ½ cup drained and rinsed less sodium cannellini beans
• ¼ cup prepared basil pesto
• 4 thin slices fresh mozzarella cheese (2 ounces)
• ¼ cup thinly sliced fresh basil

Instructions

1. Preheat broiler on high; spray rimmed baking pan with cooking spray. Place mushrooms, stem side up, on prepared pan; broil 5 minutes or until tender.
2. In large skillet, heat oil and garlic over medium-low heat 2 minutes or until fragrant, stirring occasionally. Add tomatoes, oregano, rosemary, red pepper flakes and salt; cook 5 minutes or until tomatoes begin to burst, stirring occasionally. Remove from heat; stir in cannellini beans.
3. Spread pesto inside mushrooms; top with tomato-bean mixture and cheese; broil 5 minutes or until cheese melts. Serve “pizzas” garnished with basil.

Approximate nutritional values per serving (1 “pizza”): 200 Calories, 14g Fat (4g Saturated), 10mg Cholesterol, 310mg Sodium, 14g Carbohydrates, 4g Fiber, 8g

Protein Pistachio Encrusted Chicken Tenders Salad

Taste chicken tenders like never before, with a satisfyingly crunchy, protein-rich coating over a refreshing salad

Prep: 25 minutes Bake: 20 minutes • Serves: 4

Ingredients

Chicken Tenders

• Nonstick cooking spray
• ½ cup plus 2 tablespoons roasted, salted, shelled pistachios (3.5 ounces)
• 3 cup panko breadcrumbs
• 1 teaspoon ground turmeric
• ½ teaspoon garlic powder
• ¼ teaspoon fresh ground black pepper
• ¼ teaspoon ground red cayenne pepper
• 1 large egg
• 12 chicken tenders (about 1½ pounds)

Salad

• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 tablespoons white wine vinegar
• 8 teaspoon salt
• 8 teaspoon fresh ground black pepper
• 3 tablespoons extra virgin olive oil
• 1 package (5 ounces) spring mix
• 1 navel orange, peeled, halved and cut into ¼-inch-thick slices
• 4 thin red onion slices, quartered

Instructions

1. Chicken Tenders: Position oven rack to top position; preheat oven to 400°F. Spray rimmed baking pan with cooking spray. In food processor, pulse pistachios until coarsely chopped; transfer to shallow dish. Stir in breadcrumbs, turmeric, garlic powder, black pepper and cayenne pepper. In separate shallow dish, whisk egg and 1 tablespoon water.
2. Dip chicken tenders into egg, then in pistachio mixture, pressing lightly so crumbs adhere; place on prepared pan. Spray chicken tenders with cooking spray; bake on top oven rack 18 minutes or until internal temperature reaches 165°F.
3. Salad: In small bowl, whisk mustard, honey, vinegar, salt and black pepper; whisking constantly, slowly drizzle in oil until emulsifi ed. Makes about ½ cup.
4. Serve spring mix topped with chicken tenders, orange slices and onion drizzled with vinaigrette.

Approximate nutritional values per serving (3 tenders, 2½ cups salad, 2 tablespoons vinaigrette): 490 Calories, 24g Fat (3g Saturated), 150mg Cholesterol, 550mg Sodium, 27g Carbohydrates, 5g Fiber, 45g Protein

Redner’s Warehouse Markets

On March 1, 1970, Earl and Mary Redner placed their savings and faith into Earl’s dream to open a grocery store, and run it his way.  Forty-five years and 53 stores later, Earl’s purchase of two failing stores has blossomed into the fulfillment of his dream to operate a successful family, employee, and locally-owned company throughout Eastern Pennsylvania, Maryland and Delaware.

Redner’s prides itself on being an adaptable and flexible company, able to accommodate to industry changes. Redner’s was the first supermarket in Pennsylvania to have scanners, the first to have a recycling program, one of the first to have in store pharmacies, salad bars, and the first employee-owned supermarket in the United States. Redner’s is committed to supporting the local community in which each Warehouse Market and Quick Shoppe is located, through a variety of supportive partnerships, community outreach, and enrichment programs.   Through their HealthCents program, featuring dietician Meredith McGrath, RD LDN, Redner’s is dedicated to improving the well-being of their customers.  This program offers consumers practical nutrition and lifestyle advice for incorporating a wide variety of foods in a healthful diet and lifestyle and making healthy choices that are affordable and easy to apply to everyday life.   We are honored and proud to call Redner’s a loyal community supporter and sponsor of Guts and Glory since our inception.  Look for them every year at Guts and Glory Digestive and Wellness Expo, and learn how you can make healthier nutritional choices!