Fillable Printable Healthy Meal Plans
Fillable Printable Healthy Meal Plans
Healthy Meal Plans
Heart Healthy Meal Plan - 1300 calories
Sunday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
1 serving Blueberry Pancakes with Blueberry Sauce 149 238 8 43 5
8 fl oz HERBAL TEA, BREWED 237 2 0 0 0
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1 cup BLACKBERRY, RAW 144 62 2 14 1
lunch
1 serving Ham and Rice Salad 161 210 14 31 4
1 can NON COLA/PEPPER SODA, NO CAFFEINE, DIET 355 0 0 0 0
snack
1 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 22 90 10 5 2
dinner
1 serving Salmon and Pasta Salad 498 307 30 32 7
1/2 serving Vinaigrette Dressing 18 84 0 1 9
1/2 serving Salad 165 106 2 9 8
12 fl oz BEER, LIGHT 354 103 1 6 0
pm snack
1/4 cup STRAWBERRY ICE CREAM 33 63 1 9 3
DAILY TOTALS 2136* 1283 68 150 40
PCFA: 21-46-27-6
E X C H A N G E S : 4.22 Starch, 1.12 Very Lean Meat, 3.62 Lean Meat, 3.4 Vegetable, 3.02 Fruit, 0.2 Skim Milk, 5.36 Fats, 1.33 Other Carbs
Monday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
1/2 serving Bran Muffin Breakfast 141 152 4 31 2
1/2 cup ORANGE JUICE, RAW 124 56 1 13 0
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1 cup STRAWBERRY, RAW 152 49 1 12 0
1/4 cup WALNUT, ENGLISH, DRIED, RAW 25 164 4 3 16
lunch
1 serving Salad 330 213 5 18 16
1 serving Roquefort Dressing 46 57 2 2 4
8 fl oz DIET COKE 240 0 0 0 0
snack
1 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 22 90 10 5 2
dinner
1 serving Stuffed Fish Fillets 221 214 34 7 6
1 serving White Rice 79 103 2 22 0
1 serving Broccoli Stirfry 429 128 13 23 2
pm snack
1/2 cup BROCCOLI FLOWER CLUSTERS, RAW 36 10 1 2 0
2 tbsp SALAD DRESSING, RANCH, LIGHT 30 77 0 3 7
DAILY TOTALS 1874* 1329 77 141 57
PCFA: 22-41-37-1
E X C H A N G E S : 2.09 Starch, 4.93 Very Lean Meat, 0.09 High Fat Meat, 7.02 Vegetable, 6.14 Fruit, 0.4 Skim Milk, 10.8 Fats
0.24 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 2
Heart Healthy Meal Plan - 1300 calories
Week 1
Tuesday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
1/2 serving French Toast 98 141 8 22 3
6 fl oz COFFEE, BREWED, PREPARED 178 2 0 0 0
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1/4 cup WALNUT, ENGLISH, DRIED, RAW 25 164 4 3 16
1 medium APPLE W/SKIN, RAW 138 72 0 19 0
1 tbsp PEANUT BUTTER, CREAMY, REDUCED FAT 18 95 4 8 6
lunch
1 serving Pesto Spread 41 33 5 1 1
1 serving Potato Salad 180 107 4 22 1
1 serving (nlea) ICED TEA MIX, SUGAR FREE 1 3 0 0 0
1/2 pint BLUEBERRY, RAW 201 115 1 29 1
snack
1 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 22 90 10 5 2
dinner
3/4 serving Steamed Vegetables 143 129 4 18 4
1/2 serving Garlic Chicken 169 177 27 9 3
3.5 fl oz WINE, RED TABLE 103 74 0 2 0
1 servings White Rice 79 103 2 22 0
pm snack
1/2 cup VANILLA ICE CREAM, LIGHT 68 105 3 15 5
DAILY TOTALS 1463* 1427 73 176 43
PCFA: 20-49-27-5
E X C H A N G E S : 3.56 Starch, 5.9 Very Lean Meat, 3.97 Vegetable, 3.11 Fruit, 0.14 Skim Milk, 5.95 Fats, 0.92 Other Carbs
Wednesday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
6 fl oz COFFEE, BREWED, PREPARED 178 2 0 0 0
1 cup STRAWBERRY, RAW 152 49 1 12 0
3/4 serving Breakfast Burrito 128 173 6 28 4
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1 cup BLACKBERRY, RAW 144 62 2 14 1
lunch
1 serving Cajon Tortilla Wrap 366 433 25 76 4
1/4 cup AVOCADO, RAW 37 58 1 3 5
6 saltines SALTINE CRACKER, LOW SALT 30 118 3 25 0
1 can NON COLA/PEPPER SODA, NO CAFFEINE, DIET 355 0 0 0 0
snack
2 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 43 180 20 10 3
dinner
3/4 serving Chicken Fajitas 210 213 22 22 4
1/2 serving Fresh Salsa 56 21 1 5 0
1/2 serving White Rice 40 51 1 11 0
12 fl oz BEER, LIGHT 354 103 1 6 0
DAILY TOTALS 2093* 1480 84 212 24
PCFA: 23-58-14-5
E X C H A N G E S : 8.95 Starch, 4.45 Very Lean Meat, 0.08 Lean Meat, 0.17 High Fat Meat, 2.92 Vegetable, 2.89 Fruit, 1.67 Fats
0.14 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 3
Heart Healthy Meal Plan - 1300 calories
Week 1
Thursday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
1 serving Broccoli and Cheese Omelette 312 242 34 4 10
1 medium APPLE W/SKIN, RAW 138 72 0 19 0
8 fl oz HERBAL TEA, BREWED 237 2 0 0 0
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1 mini-bagel CINNAMON-RAISIN BAGEL 26 71 3 14 0
1/2 oz CREAM CHEESE, NEUFCHATEL, BRICK, REDUCED 14 35 2 1 3
1/2 cup BLACKBERRY, RAW 72 31 1 7 0
lunch
1 serving Steamed Vegetables 190 172 5 25 6
1/2 cup ORANGE JUICE 125 55 1 13 0
1 serving Orange flavored Black Beans 99 83 5 16 0
snack
2 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 43 180 20 10 3
dinner
1 serving Brown Rice 98 108 3 22 1
1/3 serving Fish Over Steamed Spinach 133 69 13 3 1
1 serving Sauteed Carrots 89 51 1 10 1
pm snack
1 piece ANGEL FOOD CAKE MIX 50 129 3 29 0
1/2 cup STRAWBERRY, RAW 76 24 1 6 0
DAILY TOTALS 1701* 1341 89 179 29
PCF: 27-54-20
E X C H A N G E S : 3.07 Starch, 7.71 Very Lean Meat, 0.22 Lean Meat, 7.15 Vegetable, 3.35 Fruit, 0.01 Skim Milk, 2.03 Fats, 2.39 Other Carbs
Friday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
breakfast
1 medium APPLE W/SKIN, RAW 138 72 0 19 0
1/2 serving Breakfast Burrito 85 115 4 19 3
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
2 tbsp SALAD DRESSING, RANCH, LIGHT 30 77 0 3 7
1/2 cup CARROT, RAW 61 25 1 6 0
lunch
1/2 serving Seafood Pasta Salad 122 97 11 10 1
1 cup STRAWBERRY, RAW 152 49 1 12 0
1 can NON COLA/PEPPER SODA, NO CAFFEINE, DIET 355 0 0 0 0
snack
2 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 43 180 20 10 3
dinner
3/4 serving Warm Broccoli Salad 128 153 4 19 8
1 serving Cheesy Oven Fried Chicken 164 299 29 32 6
1 serving Spinach Pasta 57 74 3 14 1
8 fl oz WATER, BOTTLED 237 0 0 0 0
pm snack
1/2 cup VANILLA ICE CREAM, LIGHT 68 105 3 15 5
1/2 serving Nectarine and Plum Chutney 28 30 0 7 0
DAILY TOTALS 1669* 1293 77 166 36
PCF: 24-51-25
E X C H A N G E S : 5.54 Starch, 4.81 Very Lean Meat, 0.06 Lean Meat, 2.09 Vegetable, 2.52 Fruit, 0.03 Skim Milk, 3.1 Fats, 0.54 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 4
Heart Healthy Meal Plan - 1300 calories
Week 1
Saturday
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
unassigned
1 cup STRAWBERRY, RAW 152 49 1 12 0
breakfast
8 fl oz HERBAL TEA, BREWED 237 2 0 0 0
1 slice OAT BRAN BREAD, DIET, TOASTED 19 45 2 9 1
1/2 serving Omelettes Plain 136 115 16 1 5
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
1 cup WATERMELON, RAW 152 46 1 11 0
1 tbsp ALMOND, BLANCHED, RAW 9 53 2 2 5
lunch
8 fl oz WATER, BOTTLED 237 0 0 0 0
1 serving Herbed Rice Salad 160 218 4 33 8
1 serving Zucchini Spread 63 34 1 2 3
snack
2 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 43 180 20 10 3
dinner
1 can NON COLA/PEPPER SODA, NO CAFFEINE, DIET 355 0 0 0 0
1/2 serving Garlic Chicken 169 177 27 9 3
1 serving White Rice 79 103 2 22 0
1 serving Steamed Vegetables 190 172 5 25 6
pm snack
1/2 cup BROCCOLI FLOWER CLUSTERS, RAW 36 10 1 2 0
2 tbsp SALAD DRESSING, RANCH, LIGHT 30 77 0 3 7
DAILY TOTALS 2067* 1298 83 141 42
PCF: 26-44-30
E X C H A N G E S : 3.99 Starch, 6.96 Very Lean Meat, 0.11 Lean Meat, 5.79 Vegetable, 1.63 Fruit, 5.71 Fats, 0.46 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 5
Heart Healthy Meal Plan - 1300 calories
Week 1
DAILY AVERAGES (7 days)
G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g )
1858* 1350 79 166 39
PCFA: 23-49-25-2
E X C H A N G E S : 4.49 Starch, 5.12 Very Lean Meat, 0.58 Lean Meat, 0.04 High Fat Meat, 4.62 Vegetable, 3.24 Fruit, 0.11 Skim Milk
4.95 Fats, 0.86 Other Carbs
Values marked with a single asterisk (*) indicate totals with some values not available. This may result in an under reporting of values.
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
Salmon and Pasta Salad
Serves 5
INGREDIENTS
1 cup MACARONI, DRY, ENRICHED, any shape you like
2 1/2 tbsp SALAD DRESSING, ITALIAN, DIET
10 oz ASPARAGUS, RAW
1 can SALMON, PINK, CANNED, NO ADDED SALT
1 medium RED PEPPER, SWEET, RAW, diced
1/2 medium ONION, RAW, minced
1 tbsp WORCESTERSHIRE SAUCE
1 cup COTTAGE CHEESE, 1% FAT
2 tbsp LEMON JUICE, RAW
1/4 tsp HOT PEPPER SAUCE, RTS
1 tbsp DILL WEED, DRIED
15 cherrys TOMATO, RED, RIPE, RAW, average
3 cucumbers CUCUMBER W/PEEL, RAW, cut into spears
E X C H A N G E S : 0.97 Starch, 0.93 Very Lean Meat, 2.3 Lean Meat, 2.39 Vegetable, 0.03 Fruit
0.1 Fats, 0.04 Other Carbs
DIRECTIONS
Cook macaroni according to package directions, omitting salt and oil. Drain and return to saucepan. Stir salad dressing into
macaroni. Set aside.
Meanwhile, place a steamer basket in a medium saucepan. Add water to a depth of 1 to 2 inches. Be sure water does
not touch the bottom of the basket. Bring water to a boil over high heat. Steam asparagus until tender-crisp, 3 to 5 minutes. Cut
diagonally into bitesize pieces.In a large bowl, mash salmon, including bones. Add remaining salad ingredients. Mix well.
In a blender or food processor, process dressing ingredients except dill weed until creamy.
Mix dill weed into dressing. Pour over the salmon salad mixture and stir. Cover and refrigerate.
Halve cherry tomatoes or slice other tomatoes; cut cucumbers into spears. Mound salmon salad
in center of plates with tomato and cucumber pieces arranged around it.
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Heart Healthy Meal Plan - 1300 calories Page 6
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
Ham and Rice Salad
Serves 6
INGREDIENTS
1 cup BASMATI RICE, DRY
1 cup BROTH, CHICKEN, CONDENSED
6 oz HAM LEG, SHANK HALF, ROASTED, SLO
1 cup GREEN PEA, FROZEN
1/2 cup ONION, SPRING OR SCALLIONS, RAW
1 medium RED PEPPER, SWEET, RAW, finely chopped
4 large RADISH, RAW, finely chopped
1/4 cup PARSLEY, RAW, chopped
1 tbsp DILL WEED, DRIED
E X C H A N G E S : 1.57 Starch, 1.32 Lean Meat, 0.39 Vegetable, 0.01 Other Carbs
DIRECTIONS
Cook rice according to package instructions, substituting 1 cup water for 1 cup chicken broth. Allow to cool.
In large bowl, combine rice with ham and remaining salad ingredients. In small bowl whisk together salad dressing and mustard.
Stir over rice. Cover and refrigerate.
Serve at room temperature or chilled
Salad
Serves 1
INGREDIENTS
1 cup GREEN LEAF LETTUCE, RAW
1 tomato (plum) TOMATO, RED, RIPE, RAW, year round average diced
2 tbsp CARROT, RAW
1/2 cup CUCUMBER, PEELED, RAW
1/2 fruit AVOCADO, FLORIDA, RAW, w/o skin & seeds diced
E X C H A N G E S : 1.22 Vegetable, 3.04 Fruit, 4.56 Fats
DIRECTIONS
Toss all ingredients and serve with favorite low cal dressing
Vinaigrette Dressing
Serves 6
INGREDIENTS
1/2 cup OLIVE OIL
3 tbsp VINEGAR, APPLE CIDER
1 tbsp MUSTARD, PREPARED, YELLOW
1 clove GARLIC, RAW
3 tbsp LEMON JUICE, RAW
1 tbsp OREGANO, DRIED, GROUND
E X C H A N G E S : 0.03 Vegetable, 0.03 Fruit, 3.54 Fats, 0.06 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 7
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
DIRECTIONS
Crush garlic with a large knife. Whisk all ingredients together in small bowl and set aside to mellow. Remove garlic before
serving.
(use fresh minced herbs of you choice if possible, it does not have to be oregano)
Blueberry Pancakes with Blueberry Sauce
Serves 8
INGREDIENTS
1 cup WHEAT FLOUR, WHITE, ALL PURPOSE
1/2 cup WHOLE WHEAT FLOUR
1 cup WHOLE WHEAT FLOUR
1 tbsp SUGAR, GRANULATED
1 tbsp SUGAR, BROWN
2 tsp BAKING POWDER, DOUBLE ACTING
1 tsp BAKING SODA
1 tsp CINNAMON, GROUND
1/2 tsp SALT, TABLE
1/4 cup EGG SUBSTITUTE, LIQUID
1 1/2 cup BUTTERMILK, CULTURED, LOWFAT
2 tsp VANILLA EXTRACT
2 tbsp OLIVE OIL
1/3 cup BLUEBERRY, RAW
2 cups BLUEBERRY, RAW
1 tbsp ORANGE JUICE, RAW
1 tbsp HONEY, STRAINED OR EXTRACTED
E X C H A N G E S : 1.68 Starch, 0.19 Very Lean Meat, 0.42 Fruit, 0.2 Skim Milk, 0.66 Fats
0.56 Other Carbs
DIRECTIONS
1. In a large bowl, stir the flours, sugars, baking powder and soda, cinnamon and salt until they are well blended. Add the remaining
ingredients except for the blueberries and beat lightly until smooth. Fold in the berries.
2. Heat a non stick griddle or skillet until a spray of water dances on the surface. Ladle on l/4 cupfuls of batter spaced far enough
apart to give you turning room. Cook about 45 seconds to a minute or until they look set on the bottom, flip each one and press it
lightly with your spatula. Cook the underside a minute or so until golden as well and the pancake looks done in the center.
Prepare them in batches, keeping the finished pancakes warm until you are ready to serve. Drizzle with the Blueberry Sauce and
serve immediately.
Blueberry Sauce
Place 1 cup of the fresh blueberries and remaining ingredients in non stick pan. stir over medium heat until honey has dissolved.
Reduce heat to simmer and cook 3-4 minutes. Remove from heat and add remaining berries. Serve hot or chilled. Thin cold
sauce with orange juice or a little water before serving
Stuffed Fish Fillets
Serves 6
INGREDIENTS
6 fillets FLATFISH, FLOUNDER & SOLE SPECIES, COOKED
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Heart Healthy Meal Plan - 1300 calories Page 8
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
1 tsp PEPPER, WHITE, GROUND
1/2 tsp PAPRIKA
1 tsp OLIVE OIL
6 oz MUSHROOM, RAW
4 large ONION, SPRING OR SCALLIONS, RAW
1/4 cup BREAD CRUMBS, PLAIN
1/4 cup PARSLEY, RAW, finely minced
1 oz ALMOND, RAW, 24 whole kernels chopped
E X C H A N G E S : 0.23 Starch, 4.38 Very Lean Meat, 0.5 Vegetable, 0.64 Fats, 0.02 Other Carbs
DIRECTIONS
Preheat oven to 375 F.
Rinse fish and pat dry with paper towels.
Using vegetable oil spray, lightly spray six 6-ounce oven proof custard cups or one 6-chamber muffin pan with 21/2 x
11/4 -inch cups. Curl each fillet inside a custard or muffin cup. Sprinkle with pepper and paprika.
Pour 1 teaspoon oil into a non stick skillet over medium-high heat. Add mushrooms and onions and saute until tender, about 2
minutes. Remove skillet from heat. Stir in bread crumbs, 1/4 cup parsley, and almonds. Spoon equal amounts of mixture into
center of each container.
Brush tops with remaining oil. Bake for 15 minutes, or until fish is no longer translucent. Carefully remove each stuffed fillet
from cup, spoon juice over top, and garnish with 2 tablespoons parsley.
Roquefort Dressing
Serves 6
INGREDIENTS
1/4 cup WINE, WHITE TABLE
1 tbsp VINEGAR, APPLE CIDER
1 tsp TARRAGON, DRIED, GROUND
2 tbsp SHALLOT, RAW
1 tbsp OLIVE OIL
2 tbsp SOUR CREAM, LESS FAT
1/2 cup BUTTERMILK, CULTURED, LOWFAT
1/2 oz ROQUEFORT CHEESE
1 dash SALT, TABLE
1 dash PEPPER, BLACK, GROUND
E X C H A N G E S : 0.01 Starch, 0.09 High Fat Meat, 0.1 Vegetable, 0.12 Skim Milk, 0.78 Fats
0.01 Other Carbs
DIRECTIONS
1. Bring the white wine, vinegar, herbs and shallot to a boil in a small non stick saucepan and cook over high heat for 2 to 3 minutes
or until the shallot softens and the liquid has reduced by about 1/3.
2. Remove from the heat and whisk in the olive oil. Add the remaining ingredients, seasoning lightly with salt and pepper, and whisk
until smooth. For a very creamy texture, puree the dressing in a blender or with a hand processor. Allow the dressing to rest for
at least 1/2 hour before serving to infuse the flavors. Shake vigorously before adding to your salad.
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Heart Healthy Meal Plan - 1300 calories Page 9
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
Bran Muffin Breakfast
Serves 6
INGREDIENTS
3 muffins MUFFIN, OAT BRAN
4 cups MIXED FRUIT assorted fresh
2 cups YOGURT, LOWFAT
E X C H A N G E S : 1.11 Starch, 2.71 Fruit, 0.57 Skim Milk
DIRECTIONS
Place half the muffm crumbs in a 2 1/2-quart glass bowl or airtight container. Arrange 3 1/2 cups of fruit on top. Cover with
remaining muffin crumbs.
Spoon yogurt evenly over the top. Top with remaining fruit, cover and refrigerate for at least 6 hours or overnight.
White Rice
Serves 2
INGREDIENTS
1 cup WHITE RICE, LONG GRAIN, COOKED
E X C H A N G E S : 1.29 Starch
DIRECTIONS
Cook according to directions on packaging. You may substitute 1 cup chicken broth for 1 cup water for added flavor
Broccoli Stirfry
Serves 6
INGREDIENTS
11/2 lbs BROCCOLI FLOWER CLUSTERS, RAW
4 medium ONION, SPRING OR SCALLIONS, RAW
1 tbsp MARGARINE, STICK, LIGHT
1 tsp LEMON PEPPER
E X C H A N G E S : 4.81 Vegetable, 0.19 Fats
DIRECTIONS
Trim broccoli to desire bite size pieces. Spray non stick skillet with cooking spray. Over medium to high heat stir fry broccoli and
green onion for 2-3 minutes. Broccoli should be tender but crisp. Add margarine and seasoning and stir to coat.
Steamed Vegetables
Serves 2
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Heart Healthy Meal Plan - 1300 calories Page 10
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
INGREDIENTS
2 cups MIXED VEGETABLES, BOILED, NO SALT
1 tbsp MARGARINE
1/2 tsp GARLIC & HERB SEASONING, NO SALT
E X C H A N G E S : 4.74 Vegetable, 1.11 Fats, 0.06 Other Carbs
DIRECTIONS
Steam 2 cups of favorite vegetable. ( the brighter the color the healthier it will be) After vegetables are cooked, toss with
margarine and seasoning. Serve
Garlic Chicken
Serves 4
INGREDIENTS
2 lbs CHICKEN BREAST, BONELESS, RAW, MEAT ONLY, 4 halves
1/2 cup WHEAT FLOUR, WHITE, ALL PURPOSE
2 tsp OLIVE OIL
4 cloves GARLIC, RAW, minced
1 cup CHICKEN BROTH, NONFAT
1/3 cup BALSAMIC VINEGAR
1 dash PEPPER, BLACK, GROUND
2 tbsp WATER, BOTTLED
1 tbsp CORNSTARCH
E X C H A N G E S : 0.81 Starch, 7.12 Very Lean Meat, 0.18 Vegetable, 0.44 Fats, 0.17 Other Carbs
DIRECTIONS
Rinse chicken breasts and pat dry with paper towels. Dredge breasts in flour; shake off excess.
Heat a large, heavy non stick skillet over mediumhigh heat. Add oil and swirl to coat bottom of skillet. When oil is hot, add
breasts. Cook on one side for 2 to 3 minutes, or until golden.
Add garlic to skillet. Spray top side of breasts with vegetable oil spray. Turn breasts and continue cooking about 2 to 3
minutes, or until golden.
Add broth, balsamic vinegar, and pepper. Reduce heat to medium-low and cook, covered, for 5 to 10 minutes, or until chicken
is tender. (The timing depends on the thickness of the chicken breasts.) Remove chicken from skillet. Keep warm.
Pour water into a cup or small bowl. Add cornstarch,stirring until it dissolves.Add cornstarch mixture to skillet and boil for 1 to 2
minutes or until thick and smooth. Pour sauce over chicken and serve immediately.
Pesto Spread
Serves 6
INGREDIENTS
1 cup COTTAGE CHEESE, 1% FAT
1/2 oz PESTO SAUCE, FS
2 tbsp BASIL, FRESH
E X C H A N G E S : 0.78 Very Lean Meat, 0.01 Vegetable, 0 Other Carbs
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Heart Healthy Meal Plan - 1300 calories Page 11
Heart Healthy Meal Plan - 1300 calories - Recipe Listing
DIRECTIONS
Place cottage cheese in a colander; rinse under cold running water. Drain. Place drained cottage cheese in a blender or the work
bowl of a food processor fitted with a metal blade; add pesto and basil leaves, cover and process until smooth (there should
be about 3/4 cup). Serve with fresh vegetables
Potato Salad
Serves 8
INGREDIENTS
2 lbs POTATO, RED, FLESH & SKIN, RAW
2 large stalk CELERY, RAW
2 medium ONION, SPRING OR SCALLIONS, RAW
1 small RED PEPPER, SWEET, RAW, chopped
1/2 cup RADISH, RAW, diced
1/4 cup PARSLEY, RAW
1/2 cup YOGURT, SKIM MILK, PLAIN
1/4 cup SALAD DRESSING, MAYO-TYPE, NONFAT
2 tbsp VINEGAR, APPLE CIDER
1 tbsp DILL WEED, DRIED
1 tsp MUSTARD, PREPARED, YELLOW, optional
1/2 tsp CELERY SEED
1 dash SALT, TABLE
1 dash PEPPER, BLACK, GROUND
2 tbsp PARSLEY, RAW, chopped
1/2 tsp PAPRIKA
E X C H A N G E S : 1.03 Starch, 0.32 Vegetable, 0.1 Skim Milk, 0.04 Fats, 0.09 Other Carbs
DIRECTIONS
Place potatoes in a medium saucepan with enough water to cover. Bring to a boil over high heat. Cook
coverered, until tender, about 30 minutes. Drain immediately. When potatoes are cool enough to handle, cut into 1/2 inch cubes
and place in a large bowl.
Add celery, green onions, bell pepper, radishes, and 1/4 cup parsley. Stir to combine.
In a small bowl, whisk together dressing ingredients and add to potato mixture. Mix gently.
Sprinkle with 2 tablespoons parsley and paprika.
Cover and refrigerate for at least 2 hours before serving.
French Toast
Serves 3
INGREDIENTS
6 slices MIXED GRAIN BREAD, TOASTED
1 cup EGG SUBSTITUTE, LIQUID
1/4 cup MILK, COW'S, 1% BF, NFMS, VIT-A
1 tsp VANILLA EXTRACT
1 tsp CINNAMON, GROUND
1/2 cup PANCAKE SYRUP, DIET
12/14/2009, 5:44 PM
