(Family Features) With risk factors for heart disease on the rise, it has never been more important to incorporate heart-healthy meals into your family’s diet.
According to recent statistics, heart disease is the leading cause of death among women in the U.S. With this in mind, Campbell Soup Company is on a mission to help women care for their hearts. With a diverse portfolio of foods that balance great taste and nutritional value, Campbell offers nearly 100 options that meet the criteria for the American Heart Association’s® Heart-Check mark.
Caring for your heart starts in the kitchen
Creating balanced meals for the family doesn’t have to be difficult. In addition to offering heart-healthy foods, Campbell works with its culinary staff, nutrition team and trained chefs to create healthy recipes. This recipe for Sante Fe Chicken Saute is a simple, one-skillet dish that combines lean chicken breast, black beans and corn with a spicy picante kick. Or, try this recipe for Hearty Chicken and Vegetable Chowder, which features chicken paired with a flavorful combination of zucchini, corn, potatoes and cream of celery soup. And no one can resist comforting Easy Chicken Shepard’s Pie. For more easy-to-prepare and heart-healthy recipes and for nutrition information, visit www.campbellskitchen.com.
Seven steps towards a healthier heart
A strong heart starts with a healthy diet and lifestyle. According to the American Heart Association, following these seven health and behavior factors can make a huge difference in your heart’s health. For more heart-healthy tips, visit www.heart.org.
- Don’t smoke.
- Maintain a healthy weight.
- Engage in regular physical activity.
- Eat a healthy diet.
- Manage blood pressure.
- Take charge of cholesterol.
- Keep blood sugar, or glucose, at healthy levels.
- 1 tablespoon canola oil
- 1 large onion, minced (about 1 cup)
- 1 clove garlic, minced
- 1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Healthy Request® Cream of Celery Soup
- 1 cup nonfat milk
- 1 cup water
- 2 medium red potatoes, diced (about 2 cups)
- 1 large zucchini, diced (about 1 1/2 cups)
- 1 cup whole kernel corn
- 2 cups diced cooked chicken
- 2 tablespoons chopped fresh parsley
- Heat oil in 4-quart saucepan over medium-high heat. Add onion and garlic and cook for 2 minutes, stirring occasionally.
- Stir in soup, milk and water and heat to a boil. Stir in potatoes, zucchini and corn. Reduce heat to medium-low.
- Cook for 35 minutes or until potatoes are tender, stirring occasionally. Stir in chicken and parsley and cook until mixture is hot and bubbling.
- 1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Healthy Request® Cream of Mushroom Soup
- 1 1/4 cups water
- 1 1/4 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
- 3/4 teaspoon ground black pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon poultry seasoning, crushed
- 1 tablespoon vegetable oil
- 1 package (16 ounces) frozen mixed vegetables, thawed
- 1 cup instant mashed potato flakes
- 1 cup fat free evaporated milk
- 1/4 cup shredded 2% milk Cheddar cheese
- Heat oven to 350°F.
- Stir soup and 1/4 cup water in large bowl.
- Season chicken with 1/2 teaspoon black pepper, onion powder and poultry seasoning.
- Heat oil in 12-inch skillet over medium-high heat. Add chicken and cook until well browned, stirring occasionally. Add chicken and vegetables to soup mixture and stir to coat.
- Spoon chicken mixture into 2-quart round casserole.
- Microwave remaining water in microwavable bowl on HIGH for 1 to 2 minutes or until hot. Add potato flakes and stir until water is absorbed. Stir in milk and remaining black pepper. Loosely cover and microwave on HIGH for 2 minutes or until mixture is hot.
- Spread potato mixture over chicken mixture. Sprinkle with cheese. Bake for 40 minutes or until chicken mixture is hot and bubbling.
1 hour 10 minutes
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 tablespoon vegetable oil
- 1 3/4 pounds skinless, boneless chicken breast halves
- 1 teaspoon minced garlic
- 4 green onions, minced (about 1/2 cup)
- 1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Healthy Request® Tomato Soup
- 1/2 cup Pace® Picante Sauce
- 1/2 cup water
- 1 can (about 15 ounces) black beans, rinsed and drained
- 1 cup whole kernel corn
- 2 tablespoons chopped fresh cilantro leaves
- Stir chili powder and cumin in small bowl. Season chicken with chili powder mixture.
- Heat oil in 12-inch skillet over medium-high heat. Add chicken and cook for 6 minutes or until browned on both sides. Add garlic and onions and cook; stir for 1 minute.
- Stir in soup, picante sauce and water and heat to a boil. Reduce heat to medium-low. Add beans and corn. Cover and cook for 15 minutes or until chicken is cooked through.
- Sprinkle with cilantro.
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 package (1.25 ounces) Ortega Taco Seasoning Mix
- 1 cup water
- 1 can (15 ounces) black beans, drained
- 2 cups cooked rice
- 1/4 cup Ortega Thick & Chunky Salsa
- In skillet, heat oil over medium heat. Add onion; cook 3 minutes. Add taco seasoning mix and water. Stir until combined and slightly thickened. Add beans, rice and salsa; stir. Cook 5 minutes more or until contents are heated through.
Start to Finish Time
Notes, Tips & Suggestions
Photos copyright (c) 2008 Publications International, Ltd. Used by permission.
- 2 (16-ounce) can Goya black beans, drained and rinsed
- 1 (14.25-ounce) can Muir Glen diced tomatoes no salt added
- 2 (11-ounce) cans Del Monte Golden Sweet Whole Kernel Corn no salt added, drained
- 1 (4.5-ounce) can Old El Paso green chilies chopped, drained
- 1/2 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon Tabasco pepper sauce
- 1 large ripe avocado, peeled, pitted and diced
- 2 tablespoons fresh chopped cilantro
- Baked tortilla chips
- In large bowl combine black beans, diced tomatoes with liquid, corn, green chilies, olive oil, vinegar, salt and Tabasco. Cover and refrigerate 3-4 hours, stirring occasionally.
- To serve, stir in avocado and cilantro to mix well. Serve with tortilla chips.
- 1 pound ground beef
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 cans (10 ounces each) mild enchilada sauce
- 8 small corn tortillas (6-inch diameter)
- 3/4 cup (3 ounces) shredded jalapeño pepper cheese
- 1 tablespoon chopped fresh cilantro
- Dairy sour cream (optional)
- Heat oven to 350°F. In large nonstick skillet, brown ground beef, onion and garlic over medium heat 6 minutes or until outside surface of beef is no longer pink, breaking beef up into 1/2-inch crumbles. Pour off drippings. Season with salt and pepper. Stir in 1/2 cup enchilada sauce from one can. Set aside remaining sauce from that can.
- Pour second can enchilada sauce into shallow dish. Dip tortillas, one at a time, into sauce to coat both sides. Spoon beef mixture evenly down centers of each tortilla; roll up. Place seam-side down in 12- x 8-inch baking dish.
- Cover with aluminum foil. Bake in 350°F oven 15 minutes. Remove aluminum foil. Spoon reserved enchilada sauce over enchiladas; sprinkle with cheese. Continue baking, uncovered, 10 minutes or until cheese is melted. Sprinkle with cilantro. Serve with sour cream, if desired.
Preparation and Cooking Time
Makes 4 servings (serving size: 1/4 of recipe)
- 1 10 3/4-ounce can Campbell's Condensed Cream of Chicken Soup (Regular or 98% Fat Free)
- 1/2 cup sour cream
- 1 tablespoon butter
- 1 medium onion, chopped (about 1/2 cup)
- 1 teaspoon chili powder
- 2 cups chopped cooked chicken or turkey
- 1 4-ounce can chopped green chilies
- 8 8-inch flour tortillas, warmed
- 1 cup shredded Cheddar or Monterey Jack cheese (4 ounces)
- Stir soup and sour cream in small bowl.
- Heat butter in 2-quart saucepan over medium heat. Add onion and chili powder and cook until tender. Add chicken, chilies and 2 tablespoons soup mixture.
- Spread 1/2 cup soup mixture in an 11- by 8-inch (2-quart) shallow baking dish. Spoon about 1/4 cup chicken mixture down center of each tortilla. Roll up tortillas and place seam-side down in baking dish. Spoon remaining soup mixture over filled tortillas. Top with cheese.
- Bake at 350°F for 25 minutes or until enchiladas are hot and bubbly.
Makes 4 servings
Zesty enchilada sauce and diced green chiles give these chicken enchiladas their kick. Serve them with Mexican rice and spicy black beans.
- 2 cans (10 ounces each) Las Palmas Enchilada Sauce, divided
- 2 cups cooked, shredded boneless, skinless chicken breast meat
- 1 cup Mexican blend or Monterey Jack cheese, divided
- 1 can (4 ounces) diced green chiles, drained
- 8 (6-inch) corn tortillas, warmed
- PREHEAT oven to 350°F. Grease 11- by 7-inch baking dish.
- SPREAD 1/2 cup enchilada sauce on bottom of prepared baking dish. Combine chicken, 1/2 cup enchilada sauce, 1/2 cup cheese and chiles in medium bowl. Spoon chicken mixture evenly down center of each tortilla; roll up. Place seam-side down in baking dish. Top with remaining enchilada sauce and cheese.
- BAKE 15 to 20 minutes or until heated through and cheese is melted.
- Top with sour cream and chives, if desired.
Choose from Tex-Mex, Swedish, Chinese, or Middle Eastern flavors
Basic Meatball Mixture
- 1 1/2 pounds ground meat or poultry, or any combination (ground beef, veal, pork, lamb, chicken or turkey)
- 1 medium onion, finely chopped
- 1/2 cup dry bread crumbs
- 1/4 cup milk
- 1/4 cup chopped fresh parsley
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- Preheat oven to 400°F. Coat a 9x13-inch baking sheet with non-stick spray or olive oil, or line pan with non-stick aluminum foil.
- In a mixing bowl, combine ground meat, onion, bread crumbs, milk, parsley, salt and pepper.
- Add the seasoning for the flavor of meatball you want.
- Form 48 meatballs from mixture and place on prepared baking sheet.
- Bake 15 minutes, or until meatballs reach 160°F (165°F if using ground poultry).
- If not serving immediately, keep warm in a 200°F oven or cool and refrigerate in shallow containers.
- Accompany the meatballs with dipping sauce listed for meatball variety.
- Tex-Mex Meatballs - Ground beef stands up to hearty flavors. Seasoning for meatball mixture: 1/3 cup chopped fresh cilantro plus 1 1/2 teaspoons chili powder and 1 teaspoon ground cumin. Dipping sauce: purchased chunky salsa or green tomatillo salsa.
- Swedish Meatballs - Ground turkey or chicken gives a delicate flavor. Seasoning for meatball mixture: 1 teaspoon ground allspice, 1 teaspoon sweet paprika and 1/4 teaspoon freshly grated nutmeg. Dipping sauce: 1 cup sour cream, 1/3 cup milk, 2 tablespoons (half of a 1-ounce packet) dry onion soup mix, 1 teaspoon Worcestershire sauce, 1 teaspoon dried dill weed. Mix together at least an hour before serving.
- Chinese Meatballs - Get best flavor by using some ground pork. Seasoning for meatball mixture: 1/4 cup chopped almonds, 2 tablespoons soy sauce, 1 teaspoon finely chopped garlic, 1/2 teaspoon dried hot red pepper flakes and 1 teaspoon ground ginger. Dipping sauce: purchased (10-ounce) jar sweet and sour sauce.
- Middle-Eastern Meatballs - Get best flavor by using ground lamb. Seasoning for meatball mixture: 1 teaspoon finely chopped garlic and 1 teaspoon ground cinnamon. Sprinkle formed meatballs with 2 tablespoons sesame seeds; press into meat. Dipping sauce: 1 cup plain whole-milk yogurt, 1 tablespoon olive oil, 1/4 cup chopped green onions, 2 tablespoons chopped fresh mint, 1 tablespoon fresh lemon juice, 1 teaspoon sugar.
The warmer temperatures call for a menu that's light and healthy, but with a uniquely tropical flavor. For an easy, casual entrée with a beachy feel, Baja Fish Tacos and Mango Salsa are sure to please.
- 2 large ripe mangos, peeled, pitted and chopped
- 1/4 cup minced red bell pepper
- 1 tablespoon lime juice
- 1 tablespoon chopped fresh cilantro
- 2 green onions, sliced (green tops only)
- 1 small jalapeño pepper (stem, seeds and membranes removed)
- 1 pound cod fillets, rinsed and patted dry
- 1 teaspoon chili powder
- 1/2 teaspoon each: ground cumin, Mexican oregano and garlic salt
- 8 corn tortillas, warmed
- 2 cups shredded green or red cabbage
- 1/2 cup crumbled Cotija cheese (may substitute shredded Monterey Jack)
- Preheat oven to 425° F.
- Stir together all salsa ingredients in medium bowl; set aside.
- Place cod on 2 large sheets of parchment paper.
- Stir together dry seasonings in small bowl and sprinkle over cod. Bring edges of parchment paper together and fold twice. Fold ends under to enclose fish. Place packets on baking sheet and bake 15 to 18 minutes. Open packets carefully to let steam escape.
- Place equal amounts cod in each tortilla and top with cabbage, cheese and mango salsa.
15 to 20 minutes
Makes 4 to 6 servings
Notes, Tips & Suggestions
Pair with Mirassou Monterey County Riesling
(Family Features) - Surprise! You already know this mild-tasting, delicately textured fish that swims wild in clean, icy Alaskan waters. You just didn't realize it.
Like the boy next door who's so friendly and easy going he's taken for granted - until his superman talents are revealed - genuine Alaska Pollock is finally making a name for itself. A kissing cousin to cod, this whitefish is the one you love to eat in so many good things, from fish sticks and fish tacos, to fish sandwiches, fillets and surimi seafood. It's a rock star in fish and chips, too.
Versatility is where Alaska Pollock scores top points. Alaska Pollock is flash-frozen within hours of harvesting and processed for breaded fish sticks, frozen fillets or surimi seafood. Its mild flavor and snow-white, tender flesh are particularly kid-friendly and appealing.
On the nutrition side, Alaska Pollock is a terrific source of protein and minerals, making it especially popular during Lent. Low in fat and calories, it's a product worth seeking out year-round.
Add sustainability as another plus for Alaska Pollock, harvested from the largest sustainable fishery in the world. Alaska Pollock fishery managers strive - and have for more than 30 years - to maintain the quality and capacity of the biannual catch while protecting the species' habitat and ecosystem in the Bering Sea and Gulf of Alaska. The result of their long-term dedication is an abundant, economical fish.
The versatility of Alaska Pollock is highlighted with the cross-cultural flavors in the trio of recipes here. Traditional Thai ingredients such as red curry paste, ginger, green chiles and coconut milk spark Thai Fishermen's Stew, a zesty dish with built-in warmth for an evening meal. Classic south-of-the-border seasonings give Alaska Pollock Fish Stick Tacos lively flavor with plenty of family appeal. What's not to like about pairing fish sticks with guacamole, taco seasoning, lime juice, green onions and cilantro? Or prepare Alaska Surimi Seafood Breakfast Bake. It's an easy-to-make frittata-type dish that matches Mexican seasonings with Alaska surimi seafood.
Add everything together and there's no question genuine Alaska Pollock is one tasty fish worth looking for in all its delicious forms. To find more recipes featuring this versatile fish, visit alaskaseafood.org.
- 8 frozen Alaska Pollock fish sticks (about .75 ounces each) or 4 frozen breaded/battered fish fillets (about 1.5 ounces each)
- 8 taco shells or flour tortillas (5- to 6-inch each)
- 2 cups shredded lettuce
- 1 cup prepared guacamole
- 1 cup chopped tomatoes
- 1 teaspoon Mexican or taco seasoning
- 1 lime, cut in 8 wedges
- 1/2 cup chopped cilantro
- 1/4 cup sliced green onions
- Prepare fish sticks/fillets according to package directions.
- In each taco shell, layer 1/4 cup lettuce, 2 tablespoons guacamole, 2 tablespoons tomato, and 2 fish sticks or 1 fish fillet.
- Sprinkle on small amount of Mexican or taco seasoning. Squeeze juice of a lime wedge over fish.
- Top with 1 tablespoon cilantro and 1/2 tablespoon green onions.
Calories: 322g Total Fat: 18g
Cholesterol: 10mg Protein: 8g
Carbohydrates: 34g Sodium: 260mg
- 1 large bell pepper, cut into strips
- 2 cups sliced mushrooms
- 1 can (4 ounces) sliced black olives, drained
- 1/3 cup sliced green onions
- 12 ounces Alaska Surimi Seafood (Imitation Crab)
- 1-1/2 to 2 teaspoons Cajun, Creole or Mexican seasoning
- 1 cup (4 ounces) shredded Colby Jack or Mexican cheese blend, divided
- 8 eggs
- 3/4 cup water
- Preheat oven to 400°F.
- Spray coat 9- to 10-inch baking dish. Place peppers, mushrooms, olives and green onions in baking dish. Sprinkle seasoning over Alaska Surimi Seafood; stir to coat. Add surimi and 3/4 cup cheese to baking dish. Blend eggs and water; pour over surimi. Top with remaining 1/4 cup cheese.
- Bake 18 to 20 minutes, until puffed and center is firm.
Calories: 324g Total Fat: 19g
Cholesterol: 374mg Protein: 25g
Carbohydrates: 14g Sodium: 1171mg
Servings: 4 to 6
- 2 bottles (8 ounces each) clam juice
- 1 can (14.5 ounces) organic
- tomatoes with basil and garlic
- 1 can (4 ounces) chopped green chiles
- 2 teaspoons Thai red curry paste, or to taste
- 1 tablespoon grated fresh ginger
- 1 tablespoon brown sugar
- 1-1/2 tablespoons fish sauce, or to taste
- 1 can (14 ounces) regular or light coconut milk
- 1-1/2 pounds Alaska Pollock fillets, fresh, thawed or frozen
- 2 tablespoons grapeseed oil
- 1/2 cup chopped fresh basil leaves
- In Dutch oven, combine first 7 ingredients. Simmer covered 15 minutes. Stir in coconut milk and continue to simmer but do not boil.
- Meanwhile, preheat broiler oven to 450°F. Rinse any ice glaze from frozen Alaska Pollock under cold water; pat dry with paper towel. Brush both sides of fillets with oil and place in baking pan. Broil 4 to 5 inches from heating element until opaque, about 5 to 6 minutes for frozen Alaska Pollock or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
- Remove fillets from pan and break into large chunks. Stir into stew; bring to a simmer. Sprinkle with basil leaves and serve piping hot.
Calories: 241g Total Fat: 10g
Cholesterol: 83mg Protein: 25g
Carbohydrates: 10g Sodium: 839mg
1/2 cup canned black beans, rinsed and drained
2 tablespoons Old El Paso salsa
1 tablespoon chopped green onion
1 tablespoon chopped cilantro
1 1/2 cups shredded Pepper Jack cheese (6 ounces)
8 Old El Paso flour tortillas (8 inches in diameter)
4 teaspoons butter or margarine
Mash beans slightly; stir together with salsa, green onion, cilantro and cheese. Divide mixture among 4 tortillas, spreading almost to edges. Top with remaining tortillas.
Melt 1 teaspoon butter in 10-inch skillet over medium-low to medium heat. Cook 1 quesadilla in butter 2 to 3 minutes on each side or until brown. Cut into wedges. Repeat with remaining butter and quesadillas.
Makes 8 servings