Five Heart-Healthy Recipes

If it’s good for the heart then its good for the soul and Fiona’s five heart-healthy recipes taste great.

Chicken Korma

Just the right amount of spice gives a kick to Claire’s Low-fat Chicken Korma.

Ingredients

  • 3 tablespoons cold water
  • 1 onion, chopped
  • 1 clove garlic, chopped
  • 1/2 inch piece root ginger, peeled and chopped
  • 25g flaked almonds
  • 1 tablespoon low-fat margarine
  • 250g chicken fillet, cubed
  • 5 cardamom pods, split
  • 3 whole cloves
  • 1/2 cinnamon stick
  • pinch coriander seeds
  • 1 teaspoon ground cumin
  • 300ml tin low fat coconut milk
  • 100ml water
  • Pinch of garam masala
  • Fresh coriander and flaked almonds to garnish

Method
In a food processor, blend the onions, garlic, ginger and almonds with the water in to a smooth paste.
Melt the margarine in a frying pan and fry the chicken cardamom pods, cloves and cinnamon until the chicken is brown, approximately five minutes.
Add the blended paste, coriander and cumin seeds and cook for a further two to three minutes.
Add the coconut milk and water and bring to the boil. Reduce to a simmer, cover and cook gently for 40 minutes.
Stir through the garam masala before serving on a bed of steamed rice, garnished with chopped, fresh coriander and flaked almonds.

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Pasta Primavera

imageA quick, simple pasta dish light enough for lunch yet substantial enough for dinner.

Ingredients

  • 250g boiled pasta
  • 1 cup snow peas
  • 1 cup chopped asparagus
  • 1 cup baby corn
  • 1 cup baby carrots, halved lengthways
  • 1 red capsicum, cut in to strips
  • 3 spring onions, cut in to thin strips
  • 1/2 cup low-fat cottage cheese
  • 1 cup low-fat yogurt
  • 1 tablespoon lemon juice
  • Salt and freshly ground black pepper to taste

Method
Cook pasta as directed on packet and drain
Lightly steam the asparagus, green peas, capsicum, corn and carrots until tender.
Mix the cheese, yogurt and lemon juice in a blender until smooth.
Over gentle heat, stir together steamed vegetables, spring onions and pasta in a large pot. Gently toss through sauce and season with salt and pepper.
Serve immediately.

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Creamy Low-fat Porridge with Fruit and Honey

imageLow in GI, porridge is the perfect way to start your day. Just adding a touch of low-fat Greek yogurt and some seasonal fruit makes this simple offering one fit for the gods.

Follow the cooking instruction of your favourite brand of porridge oats, using the method for water not milk. When porridge is just about ready, add 100ml of low fat Greek yoghurt. Cook for a further one minute.
Before serving, add your choice of seasonal fruits or berries and a swirl of honey.

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Spicy Lamb Kebabs

imageGreat for the barbeque or a lunchtime treat, these Spicy Lamb Kebabs are also low in fat.

Ingredients

  • 1 cup fat-free yoghurt
  • 1 tablespoon grated lemon rind
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons freshly grated ginger
  • 2 teaspoons paprika
  • 1 teaspoon sea salt
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon freshly ground black pepper 
  • 2 cloves minced garlic
  • 1kg lamb shoulder, cut into strips

Method
Combine all ingredients, except the lamb in a large container or sealable bag.
Add lamb, seal container or bag and marinate for four hours in fridge, giving the mixture a shake now and again.
Remove lamb from bag (marinade is no longer required) and thread onto wooden skewers.
Place lamb skewers on a hot, oiled grill and cook for about seven to eight minutes.
Serve with a Greek salad and low-fat tzatziki

Click Next to learn how to make Strawberry and Banana Sorbet

Strawberry and Banana Sorbet

imageLow in fat but high on taste ensures this fruity sorbet becomes a firm family favourite.

Ingredients

  • 625g frozen strawberries 
  • 375g frozen bananas 
  • 125ml 100 per cent fruit juice of your choice (avoid tart juices such as orange or grapefruit)
  • 175ml water 
  • 10 ml fresh lemon juice 

Method
Place all ingredients in a blender or food processor.
Purée by straining through a muslin cloth
Place in a freezer container and freeze.
Before serving, allow to thaw for about 40 minutes.
Can also be used as the base for smoothies.



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