Heart-Healthy Recipes from
Shirley’s Kitchen
by Shirley Powell, RD, CD, CDE
Chipotle Gazpacho with Shrimp
2 cups chopped tomato
(about 2 large)1 cup chopped green bell pepper
¾ cup chopped peeled cucumber
¼ cup finely chopped onion
11.5 oz. can picante-flavored vegetable juice
1 canned chipotle chile
1 lb shrimp, cooked, peeled and coarsely chopped
¼ teaspoon salt
¹/8 teaspoon ground black pepper
Combine first six ingredients in a large bowl. Place half of mixture in a food processor and process until smooth. Add pureed mixture to remaining tomato mixture. Stir in shrimp, salt and pepper. Cover and chill 15 minutes. Makes 4 (1½ cup) servings.
Each serving = 174 calories, 2.5 gm fat, 0.5 gm saturated fat, 12.3 gm carbohydrate, 2.6 gm fiber, 172 mg cholesterol, 598 mg sodium
Exchanges = 2 vegetable, 3 very lean meat
Blackberries with Cream
½ cup low-fat sour cream1 tablespoon brown sugar
¹/8 teaspoon vanilla extract
3 cups blackberries
Combine sour cream, sugar and vanilla. To serve, spoon sour cream mixture evenly over berries. Makes 4 (¾ cup) servings.
Each serving = 105 calories, 4.0 gm fat, 2.3 gm saturated fat, 17.1 gm carbohydrate, 5.6 gm fiber, 11 mg cholesterol, 13 mg sodium
SHIRLEY’S TIPS
Chipotle chilies are found in the Mexican section of the supermarket. They are canned in adobo sauce. If you want to cut back on the heat, you can remove the seeds. Be sure to wear gloves when working with any type of chili pepper.If you want to reduce the salt in this recipe, use a low-sodium vegetable or tomato juice instead of the picante-flavored vegetable juice. This also will reduce the heat. If you don’t like the vegetables in the recipe, feel free to substitute others such as zucchini, yellow summer squash or carrots. Use purchased sourdough bread.
One quarter of the soup, 1 slice of sourdough bread and 1 serving of the blackberries
provide 400 calories, 7.6 gm fat, 3 gm saturated fat, 53 gm carbohydrate, 9.1 gm fiber,
183 mg cholesterol and 759 mg sodium.
