Taylor The Heart Healty Cookbook for Beginners

1000 Days of Easy & Tasty Low Sodium Recipes with 4-Weeks Meal Plan to Lower Your Blood Pressure and Cholesterol Levels with No-Stress
1. Auflage 2026
ISBN: 979-8-89965-112-0
Verlag: Staten House
Format: EPUB
Kopierschutz: 0 - No protection

E-Book, Englisch, 71 Seiten

Embrace your heart health with a delicious assortment of supercharged low-sodium and low-cholesterol recipes! ??

As a revolutionary diet that's specially designed to target your heart health, this Heart Healthy Cookbook for Beginners 2022-2023 offers a tried-and-tested blueprint to help you discover the immense benefits of a stronger, happier, and healthier heart. Drawing on a delicious mix of nutritious heart-focused recipes, inside you'll find a rich assortment of meat and poultry dishes, seafood, vegetarian meals, tasty snacks, plus dessert ideas that are easy on the sugar (but no less tasty!)

Autoren/Hrsg.

Taylor, Emily

Leseproben

LUNCH

Barbecue Chicken and Onions

Preparation time: 5 minutes

Cooking time: 4 to 6 hours on low

Servings: 4

Ingredients:

? 1½ pounds boneless, skinless chicken breasts

? 1 large onion, sliced

? 1½ cups Barbecue Sauce

Directions:

1. In the slow cooker, combine the chicken, onion, and barbecue sauce. Stir to mix well.
2. Cook on low for 4 to 6 hours and serve.

Nutrition: Calories: 262 Total Fat: 2g Saturated Fat: 1g Cholesterol: 100mg Sodium: 411mg Potassium: 843mg Carbs: 19g Fiber: 1g Protein: 42g

Lemon-Thyme Chicken

Preparation time: 5 minutes

Cooking time: 5 to 7 hours on low

Servings: 4

Ingredients:

? 1 small onion, sliced

? 2 pounds skinless chicken thighs

? 1 tablespoon finely chopped fresh thyme

? 1/3 Cup low-sodium chicken broth

? Zest of 1 lime

? 2 garlic cloves, minced

? 2 teaspoons extra-virgin olive oil

? 1 teaspoon freshly ground black pepper

? ½ teaspoon salt

? 1 lemon, sliced

? 3 to 4 thyme sprigs

Directions:

1. Spread the onion in the bottom of the slow cooker, and place the chicken thighs on top.
2. In an average bowl, mix the chopped fresh thyme, broth, lime zest, garlic, olive oil, pepper, and salt. Pour the sauce over the chicken, and top with a layer of lemon slices.
3. Cook on low for 5 to 7 hours.
4. Garnish with springs of fresh thyme and serve.

Nutrition: Calories: 294 Total Fat: 11g Saturated Fat: 2g Cholesterol: 190mg Sodium: 398mg Potassium: 44mg Carbs: 3g Fiber: 1g Protein: 45g

Chicken Fajitas

Preparation time: 10 minutes

Cooking time: 4 to 6 hours on low

Servings: 6

Ingredients:

? 2½ cups salsa

? 2 pounds boneless, skinless chicken breasts, sliced

? 1 onion, sliced

? 2 bell peppers, seeded and sliced

? 2 tablespoons Homemade Fajita Blend

Directions:

1. Spread the salsa over the bottom of the slow cooker. Add the chicken, onion, bell peppers, and fajita blend, and stir to mix well.
2. Cook on low for 4 to 6 hours and serve.

Nutrition: Calories: 201 Total Fat: 2g Saturated Fat: 1g Cholesterol: 88mg Sodium: 167mg Potassium: 543mg Carbs: 8g Fiber: 2g Protein: 36g

Chicken Enchiladas

Preparation time: 15 minutes

Cooking time: 3 to 4 hours on low

Servings: 6

Ingredients:

? Nonstick cooking spray

? 2½ pounds boneless, skinless chicken, cooked and shredded

? ½ cup salsa

? 3 cups enchilada sauce

? ½ cup diced green chilis

? 12 (6-inch) corn tortillas

? 2 cups shredded low-fat Cheddar cheese

? Handful chopped fresh cilantro

Directions:

1. Spray the slow cooker generously with nonstick cooking spray.
2. In a big bowl, mix together the chicken, salsa, and ½ cup of enchilada sauce.
3. In an average bowl, mix together the remaining 2½ cups of enchilada sauce and the green chili.
4. Put ¼ cup of the chicken mixture on a tortilla. Roll the tortilla and place it seam-side down in the bottom of the slow cooker. You will need to lay the enchiladas down in layers in the slow cooker. Top each layer with a spoonful of enchilada sauce and some cheese. Repeat until all the tortillas are used.
5. Cook on low for 3 to 4 hours.
6. Garnish with cilantro before serving.

Nutrition: Calories: 546 Total Fat: 29g Saturated Fat: 12g Cholesterol: 176mg Sodium: 463mg Potassium: 941mg Carbs: 20g Fiber: 4g Protein: 52g

Chicken and Corn Chowder Casserole

Preparation time: 10 minutes

Cooking time: 4 to 6 hours on low

Servings: 6

Ingredients:

? 1-pound skinless, boneless chicken, cooked and diced

? 2 (15-ounce) cans corn, drained and rinsed

? 1 bell pepper, seeded and diced

? 6 ounces low-fat cream cheese, cut into pieces

? ¼ cup unsalted butter, cut into pieces

? ¾ cup low-fat milk or almond milk

? ¾ cup shredded low-fat Cheddar cheese

? 1 tablespoon honey

? ¼ teaspoon salt

? ¼ teaspoon freshly ground black pepper

Directions:

1. In the slow cooker, combine the chicken, corn, bell pepper, cream cheese, butter, milk, Cheddar, honey, salt, and pepper. Stir to mix well.
2. Cook on low for 4 to 6 hours and serve.

Nutrition: Calories: 391 Total Fat: 21g Saturated Fat: 10g Cholesterol: 95mg Sodium: 491mg Potassium: 254mg Carbs: 25g Fiber: 3g Protein: 27g

Cajun Chicken and Potatoes

Preparation time: 10 minutes

Cooking time: 5 to 7 hours on low

Servings: 6

Ingredients:

? 2 pounds skinless chicken

? 1-pound red potatoes or sweet potatoes, quartered

? 1 onion, sliced

? 3 celery stalks, chopped

? 1 bell pepper, seeded and chopped

? 1/3 Cup water

? 2 tablespoons low-sodium soy sauce (or tamari if gluten-free)

? 2 tablespoons apple cider vinegar

? 2 tablespoons Homemade Cajun Blend

? 2 teaspoons honey

? 2 garlic cloves, minced

? 1 teaspoon extra-virgin olive oil

? ¼ teaspoon salt

? ¼ teaspoon freshly ground black pepper

Directions:

1. In the slow cooker, combine the chicken, potatoes, onion, celery, and bell pepper. Stir to mix well.
2. In an average bowl, whisk together the water, soy sauce, vinegar, Cajun blend, honey, garlic, olive oil, salt, and pepper. Pour the sauce over the ingredients in the slow cooker.
3. Cook on low for 5 to 7 hours and serve.

Nutrition: Calories: 271 Total Fat: 6g Saturated Fat: 2g Cholesterol: 87mg; Sodium: 490mg Potassium: 440mg Carbs: 18g Fiber: 2g Protein: 36g

Chicken with Apples and Potatoes

Preparation time: 10 minutes

Cooking time: 5 to 7 hours on low

Servings: 4

Ingredients:

? 1-pound potatoes, quartered

? 1 small onion, sliced

? 1-pound apples, sliced, divided

? 1½ pounds skinless chicken legs or thighs

? 1/3 Cup honey

? ¼ cup apple cider vinegar

? 2 tablespoons low-sodium soy sauce (or tamari if gluten-free)

? ½ teaspoon ground cinnamon

? ¼ teaspoon ground cumin

Directions:

1. Put the potatoes, onion, and about half of the sliced apples in the bottom of the slow cooker. Stir to mix well, and scatter the chicken on top.
2. In a regular bowl, mix together the honey, vinegar, soy sauce, cinnamon, and cumin. Pour the sauce into the slow cooker, coating all the ingredients.
3. Top with the remaining apples.
4. Cook on low for 5 to 7 hours and serve.

Nutrition: Calories: 434 Total Fat: 2g Saturated Fat: 1g Cholesterol: 99mg Sodium: 386mg Potassium: 1,088mg Carbs: 61g Fiber: 4g Protein: 43g

Coconut-Curry Chicken

Preparation time: 5 minutes

Cooking time: 4 to 6 hours on low

Servings: 4

Ingredients:

? 1½ pounds boneless, skinless chicken thighs

? 1 (15-ounce) can full-fat or light coconut milk

? 3 large carrots, chopped

? 1 onion, chopped

? 4 garlic cloves, minced...