Heart Healthy Recipes with the Arkansas Heart Hospital

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CHICKEN SALAD WRAPS

Ingredients:

Shredded rotisserie chicken breast (from one chicken)

¼ cup diced celery

¼ cup peeled, chopped apple (Honeycrisp used for recipe testing)

¾ cup nonfat plain Greek yogurt

¼ cup mayonnaise (Duke’s used for recipe testing)

1 teaspoon Curry powder

1 teaspoon garlic powder

1 teaspoon onion powder

Boston or Butter Lettuce leaves (sometimes packaged as “Living Lettuce”)

Sliced almonds

Place shredded chicken breast in medium mixing bowl.

In a separate bowl, whisk together remaining ingredients except almonds. Pour over shredded chicken and toss to coat. Refrigerate 2-3 hours for best flavor.

To serve:

Place lettuce leaves on plate. Place ½ cup chicken salad on each leaf. Sprinkle 1 tablespoon sliced almonds on each wrap.

Nutrition info per ½ cup chicken salad

183 calories

12 grams fat

3 grams carbohydrate

16 grams protein


GREEK LETTUCE WRAPS

Ingredients:

Shredded rotisserie chicken breast (from one chicken)

Boston or Butter Lettuce Leaves (sometimes packaged as “Living lettuce”)

Fat Free Plain Greek yogurt

Roasted Red Bell Pepper Strips

English Cucumber cut into strips

Feta

Remove white and dark meat from chicken and place in separate bowls, shred. *Leftover carcass may be used for stock.

Remove root ball from lettuce and rinse, allow to drain or place in salad spinner to remove excess water.

For Greek Tzatziki Sauce:

1 ½ cups plain nonfat Greek yogurt (Chobani was used in recipe testing)

1 Tablespoon extra-virgin olive oil

2 teaspoons minced garlic

2 teaspoons dry dill or 2 Tablespoons chopped fresh dill

Juice of ½ lemon

Kosher salt & freshly ground black pepper to taste

Whisk all ingredients together in bowl. May be placed in squeeze bottle for easy use. Refrigerate at least 1 hour to allow flavors to develop.

To assemble:

Place 2 lettuce leaves on plate. Add 2 ounces shredded white meat to each lettuce leaf. Top each with 3 strips roasted red bell pepper, 3 strips of cucumber, 2 Tablespoons Tzatziki sauce and ½ ounces crumbled feta.

Components may be assembled ahead of time or stored in separate plastic storage bags and placed in cooler for easy travel meal!

Extra Tzatziki Sauce may be used as a high protein veggie dip!

Nutrition info per serving (2 lettuce wraps)

290 calories

13 grams fat

36 grams protein

3 grams carbohydrate 

ASIAN LETTUCE WRAPS

Ingredients:

¼ cup plus 1 Tablespoon Rice Bran Oil

1 teaspoon Sesame Oil

¼ cup Lite Soy Sauce

¼ cup plus 1 Tablespoon Rice wine vinegar

1 Tablespoon Ginger Paste

Juice of 1 lime

¼ cup plus 1 Tablespoon Splenda

2 Tablespoons Dijon Mustard

2 Tablespoons Honey Roasted Peanut Butter (Peter Pan Simply Ground Honey Roast used in recipe testing)

Boston or Butter Lettuce leaves (sometimes packaged as “Living Lettuce”)

Shredded rotisserie dark meat chicken (may use shredded chicken breast if preferred)

Shredded carrots

Cucumber cut into strips

Cilantro leaves (optional)

Remove root ball and rinse lettuce. Allow to drain or place in salad spinner to remove excess water.

Whisk all ingredients except peanut butter together. Reserve ¼ cup dressing, whisk peanut butter into remaining dressing.

Heat skillet on medium heat, add chicken. Sauté two minutes. Add reserved dressing and increase heat to medium high. Allow to crisp slightly, about 5 minutes. Remove from heat.

Place two lettuce leaves on plate. Top each leaf with 2 ounces chicken, shredded carrot, cucumber strips and cilantro. Drizzle 1-2 Tablespoons dressing over each lettuce wrap.

Nutrition info per serving (2 lettuce wraps)

315 calories

22 grams fat

4 grams carbohydrate

28 grams protein

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