Heart Healthy Recipes

½ medium onion, sliced thin
½ pound shredded chicken
¼ cup mint leaves, torn
¼ cup minces cilantro leaves and stems
2 tbsp. lime juice
2 tbsp. peanut oil
2 tbsp. sugar
Salt as needed
Freshly ground pepper
4 Boston lettuce
2 cup of jasmine rice
½ cup fried shallots
1 red chili sliced paper thin

Fill a large pot with 2 quarts water, add 1 tablespoon sea salt and bring to a vigorous boil. Add the chicken and bring the water back to a boil. Reduce the heat and simmer for 10 minutes. Turn off the heat, cover the pot and let the chicken sit in the covered pot for 20 minutes. Remove the chicken and set aside to cool.
Remove and discard the skin and bones from the chicken. Hand shred the meat into 1/4-inch strips and place in bowl. Add black pepper, 1 teaspoon salt and sugar and gently massage into chicken. Add the lime juice, sliced onion, chili, mint leaves and oil and toss gently.
To serve, line a serving plate with the lettuce leaves and place the chicken salad on top. Serves 4.

36 g fat
96 g carb
87 g pro


2-10 oz of packages frozen shell edamame soy beans
2-10 oz packages of frozen peas
½ cup fresh lemon
2 teaspoons of minced garlic
½ teaspoon ground coriander
¼ teaspoon of cumin
¾ cups of extra virgin olive oil plus more for drizzling
¼ cups of cilantro
¼ cups of chopped mint
Fresh ground black pepper

Cook edamame in a large pot of boiling salted water until tender, 3-5 minutes. Using a slotted spoon to transfer to a large bowl or ice water. Return water in a pot to a boil and add peas: cook until heated through, about 1 minute.
Transfer peas to a bowl with edamame. Let cool. Drain well
Working in batches pulse edamame and the peas in a food processor until course and in puree forms, about 30 seconds. Transfer to a medium bowl. Stir in juice and the next ingredient. Gradually stir in ¾ cup of oil mix well. Stir in a cup of cilantro and a ¼ cup of mint.

Analysis for Edamame Hummus
½ cup serving
218 calories
5 g fiber
11 g fat
1 g saturated fat
298 mg sodium (sodium content will vary with amount of salt use)