Preheat oven to 425°F. Warm the garlic and olive oil to blend the flavors. In a separate dish, combine the bread crumbs and Parmesan cheese. Dip the chicken breast in the olive oil and garlic mixture, then into the bread crumb mixture. Place in a shallow baking dish. Bake in the preheated oven for 30 to 35 minutes, until no longer pink and juices run clear (180°F on a meat thermometer).

Serves 4. Per serving: 306 calories, 31g protein, 6g carbohydrate, 17g total fat, 4g saturated fat, 0g fiber, 251mg sodium.

Source: The Hope Heart Institute and www.allrecipes.com

• 4 skinless, boneless chicken breast halves
• 2 tsp. crushed garlic
• ¼ cup olive oil
• ¼ cup dry bread crumbs
• ¼ cup grated Parmesan cheese

Recommended dipping chip: Mediterranean Garlic & Herb

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Preheat oven to 350° F. Place fish fillets in a 9 x 13- inch pan. Mix egg with spinach, onion, garlic, mushrooms and oregano. Cover fish with spinach mixture and slices of tomato. Top with cheese and dot with butter. Bake for 10-15 minutes until fish is tender.

Serves 4.

Per serving (1 serving = 3 oz. fish and ½ cup spinach mixture): 215 calories, 34g protein, 7g carbohydrate, 3g dietary fiber, 6g total fat, 2g saturated fat, 291mg sodium.

Source: The Hope Heart Institute and Swedish Medical Center

• 1 lb. white fish
• 1 egg, slightly beaten
• 10-oz. package frozen chopped spinach, thawed, well-drained
• 2 Tbsp. onion, minced
• 1 clove garlic, minced
• 2 mushrooms, sliced
• ½ tsp. dried oregano
• 2 tomatoes, sliced
• ¼ cup Parmesan cheese, shredded
• 1 tsp. butter

Recommended dipping chip: Margarita Lime

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Sauté onions in large frying pan with 1 Tbsp. olive oil over medium heat until limp and beginning to brown (about 12-15 minutes). While onions are cooking, slice tomatoes and place in single layer in bottom of sprayed, shallow 9” x 13” baking pan.

Slice zucchini and place in single layer over tomatoes. Slice yellow summer squash, place in single layer over zucchini, and sprinkle with thyme. Layer cooked onions over yellow summer squash. Drizzle with remaining olive oil; add pepper and salt, and top with cheese. Cover dish and bake at 350ºF for 1 hour or until cheese is melted and vegetables are tender.

Serves 6.

Per ¾ cup serving: 111 calories, 5 g protein, 10 g carbohydrate, 7 g fat (2 g saturated, 4 g monounsaturated, 1 g polyunsaturated), 6 mg cholesterol, 3 g fiber, 419 mg sodium.

Source: Dream Dinners, Inc., Hope Health Letter®, The Hope Heart Institute

Variation: Crumble some Mediterranean Garlic & Herb potato chips on the top and then top with the parmesan cheese!

• 2 medium onions- sliced ¼” thick (about 4 cups sliced)
• 2 Tbsp. olive oil, divided
• 5 plum tomatoes, thinly sliced
• 2 6-8” zucchini, cut into ¼” slices
• 2 6-8” yellow summer squash, cut into ¼” slices
• ½ tsp. black pepper
• 2 Tbsp. fresh thyme (1 Tsp. dry)
• ½ cup grated Parmesan cheese

Recommended dipping chip: Mediterranean Garlic & Herb

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Place sliced strawberries in food processor and pulse 5 to 6 times until coarsely chopped or chop using a knife. Add sugar, vinegar, salt, pepper, and oil. Pulse again 5 to 6 times until combined or mix thoroughly in a bowl with a whisk. Toss dressing with greens and almonds, and serve.

Optional: Top with pieces of Corazonas Italiano 4 Cheese potato chips for crunchy croutons!

Serves 6.

Per 2-cup serving: 168 calories, 3g protein, 22g carbohydrate, 8g fat (1g saturated, 5g monounsaturated, 2g polyunsaturated), 3g fiber, 331mg sodium

Source: Hope Health Letter, Hope Heart Institute, Dream Dinners, Inc dreamdinners.com

• 12 cups mixed baby salad greens, washed and drained
• 1/3 cup slivered almonds, toasted
• 1 cup fresh strawberries, washed, stems removed, and sliced
• 1/3 cup granulated sugar
• 2/3 cup balsamic vinegar
• 1 tsp. kosher salt
• 1/2 tsp. black pepper
• 2 Tbsp. canola oil

Recommended dipping chip: Italiano 4 Cheese

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In a blender, combine the parsley, rosemary, thyme, sage, garlic, oil, vinegar, salt and pepper. Place chicken in a nonporous glass dish or bowl and pour blended marinade over the chicken. Cover dish and refrigerate to marinate for at least 2 hours or up to 48 hours. Preheat grill to medium high heat OR set oven to broil. Remove chicken from dish (disposing of leftover marinade) and grill or broil for about 6 to 7 minutes per side, or until chicken is cooked through and no longer pink inside (170°F).

Serves 6. Per serving: 221 calories, 26g protein, 4g carbohydrate, 10.5g fat, 0g fiber, 80mg sodium. (Note: Recipe analysis includes the full amount of the marinade. Fat content will vary depending upon amount of marinade used and cooking method).

Source: HOPE Health Newsletter, The Hope Heart Institute and www.allrecipes.com.

• 2 Tbsp chopped Italian flat leaf parsley
• 2 tsp. fresh rosemary, minced
• 2 tsp. chopped fresh thyme
• 1 tsp. dried sage
• 3 cloves of garlic, minced
• ¼ cup olive oil
• ½ cup balsamic vinegar
• Salt and pepper to taste
• 1 ½ lbs skinless, boneless chicken breasts (six 4-oz. breasts)

Recommended dipping chip: Squeeze of Lime

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In a large pot over medium-low heat, warm the oil and sauté 1½ cups of the onions until soft, 3 to 4 minutes. Add the turkey, breaking it into large pieces only (you don’t want it to get too crushed). Brown briefly, then add the beans, tomatoes, bell peppers, broth, chile powder, garlic, cumin and oregano. Stir well and set the pot lid ajar. Simmer the chili over medium-low heat for about 30 minutes. Remove the lid and add the cornmeal while stirring. Leave the lid off and simmer another 15 minutes, until the chili thickens slightly. Serve with the remaining ½ cup onions sprinkled on top.

This is a great low-fat, reduced-sodium chili that will please lots of folks. Note that it uses chile powder, made from pure ground chiles, not chili powder. You can find ground chile in the spice section of most major groceries or in Latin American grocery stores.

Serves 8 to 10

• 2 teaspoons olive oil
• 2 cups diced red onion (2 small), divided
• 1¼ pounds ground turkey
• 2 (15-ounce) cans low-sodium black beans
• 1 (28-ounce) can crushed tomatoes with puree
• 2 cups diced red bell pepper (2 medium)
• 1 quart low-sodium reduced-fat chicken broth
• ¼ cup ground chile powder (such as ancho, pasilla, or New Mexico)
• 1 tablespoon minced garlic
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• ¼ cup cornmeal

Recommended dipping chip: Lightly Salted

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Mix it all together and serve as a dip or side salad. It tends to season nicely as it sits to make ahead of time, if you can. This is a very healthy recipe and yummy to boot!!

Courtesy of Mary Shvodian.

• 2 cans black beans — rinsed
• 1 can white corn — rinsed
• 3 tomatoes — chopped
• 1 red onion — chopped
• ½ cup chopped cilantro
• 4 Tbls lime juice
• 2 Tbls vinegar
• 2 Tbls olive oil
• salt & pepper to taste

Recommended dipping chip: Lightly Salted

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Mix all ingredients together in a medium size bowl. For best flavor, let salsa soak for 1 hour before serving.

• 4 medium tomatoes, diced
• ½ cup diced red or purple onion
• ½ cup chopped green onions (scallions)
• ½ cup chopped fresh cilantro
• 2 tbsp minced jalapeño pepper
• 2 tbsp fresh lemon juice
• 1 tbsp chili powder ¼ tsp salt

Recommended dipping chip: Squeeze of Lime

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Mix all ingredients together in either a food processor or using a mortar and pestle. Sun-dried tomatoes give this dip a burst of flavor.

• 4 ripe avocados
• 1 clove garlic, peeled and very finely chopped
• ½ small sweet onion, very finely chopped
• 1 fresh hot green jalapeño pepper (stemmed, seeded and very finely chopped)
• ¼ cup sun-dried tomatoes, softened and very finely chopped
• ¼ cup cilantro leaves, chopped
• ½ teaspoon salt, or to taste Fresh lime juice (about ½ of a lime)

Recommended dipping chip: Squeeze of Lime

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Preheat oven to 475 degrees. Arrange chips on the bottom of an oven safe pan and top with black beans, garlic, and cheese. Bake for 10 minutes or until warmed through and cheese is melted. Garnish with dollops of salsa or serve on the side.

Serves 4

• 1 bag Corazonas Heart-Healthy Tortilla Chips
• 1/2 can black beans, rinsed and drained (low sodium or no salt added)
• 1 clove fresh garlic, minced
• 1 cup shredded cheese, low or non-fat variety
• 1 cup of your favorite fresh or prepared salsa

Recommended dipping chip: Squeeze of Lime

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Place the Corazonas potato chips in a food processor and pulse until they resemble bread crumbs (if you don’t have a food processor, place the chips between two towels and run a rolling pin over the top of the chips until crushed). Place crushed chips on a flat plate and the egg whites on a separate plate. In a large skillet, heat 2 tablespoons of extra virgin olive oil over medium heat. Place the chicken breast in the egg whites ensuring both sides are covered and transfer to the Corazonas chip crumbs, coating both sides of the chicken. Place chicken breast in the heated oil and repeat until all four breasts are done. Heat until thoroughly cooked, about 6-8 minutes on each side (turn when browned).

At the same time, heat a separate skillet with 1 tablespoon extra virgin olive oil over medium heat and add tomatoes, artichoke hearts, and olives. Season with sea salt and pepper to taste. Heat for approximately 3-5 minutes. Serve each breast covered with the tomato, artichoke, and olive mixture, garnish with basil and sprinkle with parmesan cheese if desired.

Serves 4

• 2 large boneless chicken breasts, filleted in equal halves
• 5 oz Corazonas Heart-Healthy Italiano 4 Cheese potato chips
• 2 egg whites
• 3 oz of kalamata olives, quartered
• 1/2 can artichoke hearts, drained and quartered
• one 14.5 oz can of Italian Recipe stewed tomatoes, drained or 2 cups freshly chopped tomatoes
• 3 Tbsp extra virgin olive oil
• sea salt and pepper to taste
• 10 leaves fresh basil, chopped
• parmesan cheese for garnish (optional)

Recommended dipping chip: Italiano 4 Cheese

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Grind bread into fine crumbs. Transfer to a large bowl. Finely chop mushrooms. Heat 2 tsp. oil. Add onion, garlic, mushrooms and cook until tender and liquid evaporates. Add to bread crumbs and cool. Add ground turkey, egg, dill, mustard, salt and pepper to the first mixture. Mix well. With dampened hands, form into six 1/2 inch patties. Brush the patties with the remaining 1 tsp. oil. Grill on medium-high heat about 5 minutes per side or until a thermometer inserted in the center reads 165 degrees F. Serve alone or on whole-wheat buns with your favorite condiments.

Serves 6.

Source: The Hope Heart Institute, HOPE Health Letter, The Eating Well Diet, by Dr. Jean Harvey-Berino, PhD, RD, with Joyce Hendley and the Editors of Eating Well, published by The Countryman Press

• 2 slices whole-wheat bread, torn into pieces
• 8 oz white mushrooms, wiped clean
• 3 tsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 1 lb lean ground turkey breast
• 1 large egg, lightly beaten
• 3 Tbsp. chopped fresh dill
• 1 1/2 tsp. course-grained mustard
• 1/2 tsp. salt
• 1/4 tsp. freshly ground pepper
• 6 whole-wheat buns
• Lettuce leaves, tomato and onion slices

Recommended dipping chip: Spicy Rio Habanero

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