Tasty Treats

Heart Healthy Recipes

(Family Features)

When cooking, keep in mind small changes that can make a big impact on heart health.

These simple tips and better-for-you recipes like Chicken Tortilla Soup and Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.

Find tips for managing cholesterol and other risk factors at Heart.org/cholesterol.

Chicken Tortilla Soup

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition, copyright 2018, by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC. Servings: 4 1 lb. boneless, skinless chicken breasts, visible fat discarded, cut into 1/2-inch cubes 2 c. frozen whole-kernel corn, thawed 2 c. fat-free, no-salt-added chicken broth 1 can (14 1/2 oz.) no-salt-added, diced tomatoes, undrained 1/4 c. finely chopped onion 1 t. sugar 1 t. ancho powder 2 medium garlic cloves, minced 1/4 t. salt 2 corn tortillas (6 inches each), cut into 1/4-inch-wide strips 1 corn tortilla (6 inches), torn into pieces 2-4 T. snipped fresh cilantro 1/4 c. finely chopped avocado 1/4 medium red bell pepper, cut into matchstick-size strips

In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.

Preheat oven to 350 F.

On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes or until cool. Transfer to airtight container and set aside.

When soup is ready, transfer 1 cup to food processor or blender. Stir in torn tortilla pieces. Let mixture stand 1 minute. Process until smooth. Stir mixture into soup. Stir in cilantro.

Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

Air Fryer Crispy (Un) Fried Chicken

Recipe courtesy of the American Heart Association Servings: 4 1/2 c. all-purpose flour 2 T. minced fresh parsley 1/2 t. ground oregano 1/4 t. pepper 1/4 t. cayenne pepper (optional) 1/2-1 c. low-fat buttermilk 1/2 T. hot pepper sauce (optional) 1/3 c. whole-wheat panko breadcrumbs 1/3 c. shredded or grated Parmesan cheese 4 boneless, skinless chicken breasts (about 4 oz. each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels

Nonstick cooking spray

Preheat air fryer to 390 F.

In shallow dish or pie pan, whisk flour, parsley, oregano, pepper and cayenne.

In separate shallow dish or pie pan, whisk buttermilk and hot sauce.

In third shallow dish or pie pan, stir panko and Parmesan.

Place dishes and large plate in row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press panko mixture so it adheres. Place chicken on plate. Cover and refrigerate 30 minutes.

Lightly spray chicken with nonstick cooking spray. Arrange chicken in single layer in air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.

I walked my dog daily before I had a newborn and my dog is getting frustrated with the lack of exercise she is receiving lately, so I started walking her with the baby stroller and she is freaked out by it. Any tips on how to walk a dog with a baby stroller?

– Reagan-Rose Terrell

Start out by teaching your dog to walk on a loose leash without the stroller. This is important and will keep you safe so that your dog does not pull when you have the baby in a stroller. After the dog has learned how to walk on a loose leash, start working on other commands such as “Wait,” “Easy,” and “Leave It.” Once your dog knows these commands reliably, introduce the dog to the stroller slowly and let her check it out on her own. Put treats near the stroller on the ground to entice her to check it out, but not in the stroller. We do not want to associate food with where the baby will be. Next step is to start loose leash walking next to the stroller without the baby. Once your dog is comfortable with walking with the stroller, you can add your little babe and enjoy your walks.

– Ashley Flores, CPDT-KA

My dog is exhibiting some separation anxiety and destructive behaviors such as ripping up the carpet when she is left alone. I have also heard the neighbors complaining about her howling and whining when I leave for work. What can I do to help her feel more comfortable?

– Amari Irving

This is a common type of anxiety for animals and many people are battling these behaviors with their pets daily. The fi rst step is to work on crate training. There are tons of great websites online that can teach you to do this properly. If your dog is panicked by the crate, she may have confi nement anxiety and will need to have a living space that is large enough for her to feel comfortable where she can stay when you are away from the home. The next step is to work on desensitization and counter-conditioning training. Start by leaving her for a short amount of time and reward her for good behavior. Then slowly increase the length of time she is alone. Give her an extra special treat that she doesn’t get for anything else to make it more alluring for her. The higher quality the treat, the more she will want to work for it. Next step is exercise. Just like people with anxiety, exercise helps dogs tremendously. “A tired dog is a good dog” is a quote I have heard for years and absolutely rings true. Combining exercise and mental stimulation (brain games and puzzle feeders) will help your pet’s anxiety decrease. I also recommend acting like it’s no big deal when you leave or come home. I know a lot of people get very excited to come home, see their pet, and love on them like they haven’t seen them in a week. Make goodbyes and hellos a non-event. When you come home, ignore the overly excited behavior until your dog calms down. Once she is calm, give all the attention and love you want. If your dog is suffering from severe anxiety, I recommend getting in touch with your veterinarian to discuss anti-anxiety medications while working on a training plan to set your dog up for the best success.

– Ashley Flores, CPDT-KA

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