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Published on January 29, 2016

chicken breast with raspberry sauce

Prevention Starts in the Kitchen

February is Heart Month. Thankfully, there’s no shortage of heart-healthy recipes, from a fresh avocado dip to berry balsamic chicken, made with raspberry preserves.

Quinoa Pilaf

  • 1 7/8 tablespoons olive oil
  • 5 3/4 ounces fresh, diced carrots
  • 2 7/8 ounces red or Bermuda onions, diced
  • 1 7/8 ounces fresh, diced celery
  • 1 1/2 cup raw quinoa
  • 1 1/2 cup water
  • 1 1/8 teaspoon low-sodium chicken base paste
  • 1/2  each bay leaf
  • 1 1/2 teaspoon lemon juice
  • 1 1/2 teaspoon lemon zest

Sauté vegetables in olive oil until tender. Add quinoa, cook and stir for one minute. Add water, bay leaf, chicken base, lemon zest and lemon juice. Bring to a boil. Cover and reduce heat. Simmer for 15 to 20 minutes until liquid is absorbed and quinoa is tender, or cook in steamer until tender. Discard bay leaf and serve.

Berry Balsamic Chicken

  • 1 tablespoon extra virgin olive oil
  • 1/2 red onion, chopped
  • 1/2 teaspoon dried thyme
  • 4 (4 ounces) boneless, skinless chicken breasts
  • 1/3 – 1/2 cup seedless raspberry preserves
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon black pepper

Spray a large skillet with cooking spray. Heat oil in pan over medium high heat until hot.

Add onion and thyme; sauté 5 minutes. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm.

Reduce heat to medium-low. Add preserves, vinegar and pepper, stirring constantly until the preserves melt. Spoon raspberry glaze over chicken.

Source: Avera Heart Hospital

Tuscan Avocado Dip

Avocado is a wholesome, nutrient dense food containing several nutrients important for heart health: monounsaturated fatty acids, plant sterols, folate, vitamin E, fiber and minerals.

  • 1-2 avocados, diced
  • 2 Roma tomatoes, finely diced
  • 1/2 cup onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup light bottled Italian dressing

Mix ingredients together. Serve with fresh vegetables or pita or tortilla chips. Tip: Use firm avocados and tomatoes for chunky dip.

Source: Avera Heart Hospital

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