Heart-healthy recipes

What do beans, carrots, kale and garlic have in common? They’re all good for your heart and your overall health. Julius Jackson, Nashville General’s Executive Chef came through when we asked him to give us some yummy, heart-healthy recipe ideas. They’re easy to make, too. 

Enjoy. Your heart will thank you. #NashvilleGeneral #HereForGood #HeartMonth #HeartHealthy

2 Bean and Kale Soup

Ingredients:

• 1 tablespoon of olive or canola oil
• 8 large garlic cloves, minced
• 1 medium yellow onion, minced
• 4 cups chopped raw kale
• 4 cups low sodium vegetable broth
• 1 can of white beans, drained
• 1 can of kidney beans, drained
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian seasoning
• 1 cup chopped parsley

Instructions:

1. In a large pot, heat olive or canola oil. Add garlic and onion; sauté until soft. 
2. Add kale and sauté, stirring until wilted. 
3. Add 3 cups of broth, 2 cups of beans, the tomatoes, herbs and pepper. Simmer 5 minutes. 
4. In a blender or food processor, mix the remaining beans and broth until smooth. 
5. Stir into soup to thicken. 
6. Ladle into bowls; sprinkle with chopped parsley.

NOTE: Be sure to drain canned beans and rinse with water to remove some of the excess salt. 

Garlic and Herb Roasted Carrots

Ingredients:

• 2 pounds carrots, washed, peeled and quartered
• ¼ cup olive oil
• 1 tablespoon minced garlic
• 2 teaspoons of fresh parsley
• 1 teaspoon of oregano
• 1 teaspoon of thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Lightly grease or spray a baking sheet with cooking oil spray. 
2. Toss the carrots, oil and herbs together in a large bowl until well coated.
3. Arrange carrots on baking sheet. Spread out and bake for 25 minutes or until carrots begin to slightly brown. 
4. Remove from oven and serve.

Low Sodium Sauteed Mushroom and Garlic Chicken

Ingredients:

• 6 (4 oz.) boneless, skinless chicken breasts
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• ¼ teaspoon cracked black pepper
• 3 tablespoons olive oil

For the sauce:

• 1 tablespoon butter
• 8 oz. sliced mushrooms
• 1 tablespoon minced garlic
• 2 tablespoon fresh chopped parsley
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1-1/2 cup of low sodium chicken broth

Instructions:

1. Combine the onion powder, garlic powder, herbs and pepper, then season the chicken. NOTE: If you don’t plan to cook it right away, let it marinate for a few hours or longer for more flavor.
2. Heat 1 teaspoon of oil in a large pan or skillet over medium-high heat and sear chicken in batches until browned on each side. Get a good sear to create a good flavor. Add remaining oil if needed for a second batch. Transfer to a plate and set aside. Be sure to keep warm.
3. In the same pan or skillet, melt the butter and add the mushrooms and cook for about 3 minutes. 
4. Add the garlic, parsley and rosemary; sauté until fragrant (about 1 minute).
5. Add the broth, bring to a simmer, reduce heat and continue cooking until sauce has slightly reduced.
6. Return chicken to the pan and allow to simmer in the sauce for about 3 or 4 minutes. Serve*.

*Food safety tip: Be sure the internal temperature of the chicken reaches 165°F before eating.