You’re going to want to bookmark this page. Not only do these yummy recipes from theGo Red For Women Cookbookby the American Heart Association keep your heart healthy—they can also help you slim down.
Each dish cuts back on sodium, fat, and cholesterol and focuses on lean meats, whole grains, and veggies. The best part: None of the recipes skimp on flavor, so your taste buds will be happy, too.
What are you waiting for? Get cooking!
Garlicky Greek Salad Pizza Recipe
Makes 6 servings
For the dough:
1 cup plus 2 Tbsp lukewarm water (105º F to 115º F)
1 1⁄4-ounce package active dry yeast
1 3/4 cups plus 3-4 Tbsp all-purpose flour, divided
1 cup whole-wheat flour
1 1⁄2 tsp honey
2 1⁄2 tsp olive oil, divided
1⁄2 tsp salt
Cooking spray
1 Tbsp finely chopped fresh oregano or 1 tsp dried oregano
2 large garlic cloves, crushed
1⁄4 tsp crushed red pepper flakes
For the salad:
4 cups chopped romaine
1 medium tomato, chopped
1⁄2 medium green bell pepper, chopped
1⁄2 medium cucumber, peeled, seeded, and chopped
1⁄3 cup chopped red onion
5 kalamata olives, drained and coarsely chopped
1 Tbsp finely chopped fresh oregano or 1 tsp dried oregano
1 Tbsp fresh lemon juice
2 tsp olive oil
2 ounces crumbled fat-free feta cheese
1.In a small bowl, combine the water and yeast, stirring to dissolve. Let stand for 5 minutes.
2.Meanwhile, in a large bowl, stir together 1 1⁄2 cups all-purpose flour, the whole-wheat flour, honey, 1⁄2 tsp oil, and the salt.
3.When the yeast is ready, add it to the flour mixture, stirring until the dough starts to pull away from the side of the bowl. (You may need extra flour.)
4.Using the remaining 3-4 Tbsp all-purpose flour to lightly flour a flat surface. Turn out the dough. Knead for 5 minutes, gradually adding enough of the final 1⁄4 cup all-purpose flour to make the dough smooth and elastic. (The dough shouldn’t be dry or stick to the surface. You may not need any of the final 1⁄4 cup all-purpose flour, or you may need all of it if the dough is sticky.)
5.Lightly spray a separate large bowl and a piece of plastic wrap large enough to cover the top of the bowl with cooking spray. Transfer the dough to the bowl, turning to coat with the cooking spray. Cover the bowl with the plastic wrap, with the sprayed side down. Let the dough rise in a warm, draft-free place (about 85º F) for about an hour, or until doubled in bulk. Punch the dough down. Using a small amount of all-purpose flour, lightly flour a flat surface. Roll the dough into a 12-inch circle. Transfer to a large pizza stone or baking sheet. Let the dough stand for 10 minutes.
6.Meanwhile, preheat the oven to 425º F.
7.In a small bowl, whisk together the oregano, 2 tsp oil, the garlic, and red pepper flakes. Set aside.
8.Bake the pizza dough for 12 to 15 minutes, or until lightly browned.
9.Meanwhile, in a third large bowl, make the salad: Toss together the romaine, tomato, bell pepper, cucumber, onion, olives, and oregano. Transfer the mixture to a cutting board. Using a large chef’s knife, chop the mixture into bite-size pieces. Return to the bowl. Add the lemon juice and olive oil to the salad, tossing to coat.
10.When the crust is baked, remove from the oven. Immediately brush with the oregano mixture.
11.Arrange the salad on the crust. Sprinkle with the feta.
Per serving (1 slice):295 cal; 5.5 g fat (1 g saturated); 53 g carbs; 4 g sugar; 400 mg sodium; 5 g fiber; 10 g protein
Pork and Green Onion Tacos Recipe
Makes 4 servings
Cooking spray
1/2 cup fat-free sour cream
1/4 cup fresh cilantro, chopped
1 Tbsp fresh lime juice
1 small garlic clove, minced
1 tsp smoked paprika
1/2 tsp chipotle powder
1/8 tsp salt
12 ounces boneless pork loin chops (about 3/4 inch thick), all visible fat discarded
8 medium green onions (6-8 inches long)
8 6-inch corn tortillas
2 cups loosely packed shredded spinach or romaine
1 medium tomato, cut into thin wedges
1 small lime, cut into 4 wedges
1.Lightly spray the grill rack with cooking spray. Preheat the grill on medium.
2.In a small bowl, whisk together the sour cream, cilantro, lime juice, and garlic. Set aside.
3.In a separate small bowl, stir together the paprika, chipotle powder, and salt. Sprinkle over both sides of the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
4.Grill the pork for 3-4 minutes on each side, or until it registers 145º F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes.
5.Grill the green onions for 1-2 minutes on each side, or until they begin to brown. Transfer to the cutting board.
6.Heat the tortillas using the package directions.
7.Thinly slice the pork diagonally across the grain. Chop the green onions into 1-inch pieces. Layer as follows in the center of the tortillas: the pork, green onions, spinach, and tomato wedges. Spoon the sour cream mixture on top. Serve the tacos with the lime wedges.
Per serving (2 tacos):255 cal; 4 g fat (1 g saturated); 29 g carbs; 7 g sugar; 176 mg sodium; 6 g fiber; 24 g protein
Lemon Mini Cheesecakes Recipe
Makes 12 servings
Cooking spray (optional)
1⁄2 cup uncooked quick-cooking oatmeal
1⁄4 cup plus 2 Tbsp white whole-wheat flour, divided
1/4 cup plus 2 Tbsp firmly packed light brown sugar, divided
1 Tbsp plus 1 tsp canola or corn oil
1 Tbsp fat-free milk
6 ounces light cream cheese
6 ounces light soft tofu, drained and patted dry
1⁄2 cup fat-free plain Greek yogurt
1 tsp grated lemon zest
1⁄4 cup fresh lemon juice
1 large egg
1 large egg white
2 Tbsp all-fruit strawberry spread (or any berry all-fruit spread)
1.Preheat the oven to 350º F. Line a standard 12-cup muffin pan with paper bake cups or lightly spray the pan with cooking spray.
2.In a food processor, pulse the oatmeal, 1⁄4 cup flour, 2 Tbsp brown sugar, oil, and milk for 30 seconds, or until the mixture is crumbly. Place 1 Tbsp of the oatmeal mixture in the bottom of each bake cup, pressing down to form a crust. Bake for 4 minutes. Remove from the oven. Reduce the heat to 300º F.
3.Meanwhile, in a large bowl, using an electric mixer on medium speed, beat the cream cheese for 1 minute, or until light and fluffy. Add the tofu, yogurt, lemon zest, lemon juice, egg, egg white, and the remaining 1⁄4 cup brown sugar. Beat for 2 minutes. Stir in the remaining 2 Tbsp flour until incorporated (don’t beat). Pour 1⁄4 cup of filling into each bake cup.
4.Bake for 30 minutes, or until the cheesecake tops spring back when touched. Transfer the pan to a cooling rack. Let cool in the pan for 10 minutes. While the cheesecakes are still warm, transfer to a large plate. Spoon the strawberry spread onto each cheesecake. Cover and refrigerate for at least 4 hours, or until firm (can be chilled overnight).
Per serving (1 cheesecake):127 cal; 5.5 g fat (2.5 g saturated); 15 g carbs; 9 g sugar; 90 mg sodium; 1 g fiber; 5 g protein
More fromWomen’s Health:
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How to Make Homemade Pasta Out of Cereal
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Kenny Thapoung
Social Media Editor
When I'm not stalking future-but-never-going-to-happen husbands on Facebook, you can catch me eating at one of NYC's B-rated or below dining establishments—A-rated restaurants are for basics. Fun fact: Bloody Marys got me into eating celery on the regular. And for your safety, please do not disturb before 10 a.m. or coffee, whichever comes first.
