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Recipe for healthy heart

 

 

February is National Heart Month, so it’s a great time to make a change for better heart health. Heart disease is the leading cause of death in the United States, with stroke coming in fifth, according to the American Heart Association. Both of these conditions result when blood flow is reduced or stopped altogether. But there are steps people can take to reduce the risk.

Try this heart healthy recipe for Thai Lettuce Cups and be kind to your heart!

THAI LETTUCE CUPS

To Make the Cilantro Sauce:

1 chopped small jalapeno (remove the ribs and seeds to control heat, if desired)

2 tablespoon fresh lime juice

1/2 cup plain Greek yogurt

1 cup fresh cilantro, including stems

1 tablespoon low-sodium soy sauce

1/2 teaspoon ground cumin

1/2 teaspoon ground black pepper

In a blender, puree chopped jalapeno with lime juice, yogurt, cilantro, soy sauce, cumin and black pepper until very smooth. Cover and refrigerate until time to serve.

To Make the Lettuce Cups:

1 1/2 pound ground turkey or ground chicken

2 tablespoons vegetable oil

1 small onion, finely chopped

1 teaspoon ground cumin

1 teaspoon ground black pepper

1/2 teaspoon cinnamon

2 cloves garlic, finely chopped

1 small jalapeno, finely chopped (remove the ribs and seeds to control heat, if desired)

1 tablespoon freshly grated ginger, or 1 teaspoon ground ginger

1 tablespoon low-sodium soy sauce

2 tablespoons lime juice

1/4 cup water or low-sodium chicken broth

2 scallions, green tops and white parts thinly sliced, roots removed and discarded

1 carrot, finely chopped

8 butter lettuce leaves

1. Heat canola oil in a large cast-iron or heavy-bottom skillet on medium-high heat. Add the onion, cumin, black pepper and cinnamon and cook for 1 to 2 minutes. Add the garlic, jalapeno and ginger, and cook for 1 minute.

2. Add the ground turkey or chicken and cook, breaking it up with a spoon, until golden brown and crispy, 6 to 8 minutes. Add the low-sodium soy sauce, lime juice and up to 1/4 cup water or chicken broth (if mixture seems dry), cook for 2 minutes.

3. Sprinkle with scallions and carrots, if desired. Spoon into butter lettuce leaves and serve with drizzle of the cilantro sauce.

* Each serving; About 250 calories, 6g fat (1.5g saturated), 43g protein, 285mg sodium, 5g carbs., 1g fiber.

©2020 King Features Syndicate Angela Shelf Medearis

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