Aorta Healthy · Aortic Awareness · aortic dissection · Aortic Dissection Awareness · Heart Healthy Recipes · Uncategorized

Low-So Stir Fry

Quite a few people in the Aortic community ask about recipes for Aortic health. There really isn’t a guidebook for us when we leave the hospital. I was told to avoid soda and salt…that’s pretty much it. However, after doing some research on my own and talking with others, I realized it doesn’t take a degree in Rocket Science to figure out a person with an Aortic condition should follow the DASH diet (Dietary Approaches to Stop Hypertension) or a heart healthy diet as recommended by the American Heart Association. It’s all cardiovascular common sense.

My favorite recipes are not just low-sodium, aka low-so, but also low maintenance. I work and by the end of the day am usually pretty exhausted. This recipe for low-so stir fry is pretty low maintenance. It’s also low in calories…which not only pleases My Hungry Aorta but my backside too! Here’s what you will need:

1 TBSP extra virgin olive oil or grapeseed oil

Large head of Cauliflower, washed and chopped in big sections (use the stems too)

8-10 oz of boneless, skinless chicken breast – cubed

16 oz package of pre-sliced mushrooms


1 TBSP low-sodium soy sauce

1 TBSP garlic powder

1 TBSP onion powder

1 to 2 TBSP fresh ginger (according to taste)

1/2 lime – juiced


Dash of flax seeds and red pepper flakes (for color)

4 green onions, washed and chopped – set aside

1/2 C. cilantro, washed and chopped – set aside

In a large skillet or wok, add oil to pan and coat. Brown chicken breast on medium high, set aside. In same skillet add cauliflower and cook on high for about 8 mins until just about tender. Stir contstantly or you will burn it and trust me, nothing tastes worse than burnt cruciferous veggies!..Back to the stove. Add chicken, mushrooms, garlic powder, onion powder and low-so soy sauce. Cook another 5 minutes or so until chicken is throroughly done-maybe more, maybe less time depending. Finally, remove from heat and add ginger, flax seeds, pepper flakes, green onions and cilantro. Stir well and serve. This will make 4 plates at about 2-3 cups a serving depending on the size of the cauliflower.



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