Heart-Healthy Soups and Salads Heart Month 2019-Recipe Book | Page 7

Directions
Put all of the ingredients into a slow cooker, round or oval-shaped, with a capacity of
3 to 4-1/2 quarts. Cook, covered, on low for 6-8 hours or on high for 2-3 hours, or until
the vegetables and quinoa are tender.
Nutrition Facts (per serving)
Calories: 245
Protein: 10g
Fiber: 10g
ZUCCHINI SALAD
This simple zucchini salad has a Greek
influence, as it includes lemon, olive oil,
onion, and low fat feta cheese – all heart
-healthy staples found in the typical
Greek diet.
Number of Servings: 6
Ingredients
• Juice of 1 lemon
• 2 teaspoons extra virgin olive oil
• 1 clove garlic (minced) OR 1/2
teaspoon jarred, minced garlic
• 1/4 teaspoon black pepper
• 4 large zucchinis (grated)
• 1 tablespoon fresh parsley (chopped) OR 1 teaspoon dried parsley
• 2 tablespoons fresh dill (chopped) OR 2 teaspoons dried dill
• 2 tablespoons red onion (chopped, thinly sliced)
• 1/4 cup crumbled, low-fat, or, fat-free feta cheese
• 1/4 cup fat-free Greek yogurt (optional)
Directions
In a small bowl, combine lemon juice, olive oil, garlic, salt and pepper, set aside. Wash
and dry zucchini, parsley, and dill. Using a grater, grate (shred) the zucchinis into a
medium bowl (if you don’t have a grater, use a vegetable peeler to slice the zucchini
into ribbons). Mix in parsley, dill, onion and feta. Add lemon dressing mixture to the
zucchini mixture. Chill covered 2 hours or overnight before serving.
Quick Tip
Optional variation: For a creamy tartness, add 1/3 cup fat-free plain Greek yogurt to
the mixture and stir well.
Nutrition Facts (per serving)
Calories: 65
Protein: 4g
Fiber: 2g