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"  Eating a vegetarian, low-saturated fat diet just one day a week can go a long way to reduce your heart disease risk. Try one of these tasty meals from chef Amy Chaplin and WD&amp;#039;s food director Kate Merker. EACH RECIPE HAS TWO SERVINGS OF VEGGIES WHITE BEAN BURGERS WITH CREAMY CUCUMBERS SERVES 6 Saut\u00E9 1 onion, carrot and celery stalk (each chopped) in 2 Tbsp olive oil for 5 minutes. Stir in 1 clove garlic (finely chopped) and 1 Tbsp fresh thyme and cook for 1 minute. Stir in \u00BC cup fresh flat-leaf parsley (chopped). In a bowl, mash two 15-oz cans white beans (rinsed). Fold in the vegetables, \u00BD tsp salt and \u00BC tsp pepper; form into six 1-in.-thick patties. Heat 1 Tbsp oil in a large nonstick skillet over medium heat. Cook the patties until golden brown, 3 minutes per side. Serve on toasted English muffins with arugula and creamy cucumbers: Whisk 1 Tbsp each lemon juice and yogurt with a pinch each salt and pepper. Toss with \u00BD seedless cucumber (thinly sliced). Food fact Beans are high in potassium, which offsets the negative effect of salt on blood pressure. This burger has 14% of your daily needs. MUSHROOM, PEPPER AND SPINACH QUESADILLAS SERVES 4 Heat 1 Tbsp olive oil in a large skillet over medium-high heat. Saut\u00E9 1 lb mushrooms, 1 poblano pepper and 2 cloves garlic (all sliced) until tender. Add 1 cup frozen corn (thawed) and \u00BC tsp each salt and pepper; cook until heated through. Fold in 1 bunch spinach (torn) and toss to combine. Divide 2 oz shredded Cheddar among 4 medium flour tortillas, sprinkling only on one half. Top with the vegetable mixture and 2 oz cheese. Fold over the tortillas to cover the filling. Broil until the tortillas are crisp and the cheese has melted, about 2 minutes per side. Food fact Each of these quesadillas has 50% of your daily dose of folate, a nutrient that can help lower your odds of having a heart attack. PASTA AND ROASTED VEGETABLES WITH CHICKPEAS AND GOAT CHEESE SERVES 4 Heat oven to 425\u00B0F. On a large rimmed baking sheet, toss 1 head broccoli (cut into small florets), 1 red onion (cut into \u00BD-in.-thick wedges), 4 cloves garlic (smashed), 2 Tbsp olive oil and \u00BC tsp each salt and pepper. Roast for 15 minutes. Toss one 15-oz can chickpeas (rinsed) with the broccoli mixture and roast for 6 minutes more. Meanwhile, cook 12 oz whole-grain pasta. Reserve \u00BD cup of the cooking water, drain the pasta and return it to the pot, then toss with 2 oz crumbled goat cheese and the reserved water. Toss with the roasted vegetables and top with additional goat cheese, if desired. Food fact Broccoli is packed with sulforaphane, a compound that helps quell inflammation in your arteries. THE BEST VEGGIE BURGER TO BUY Pick ones made with vegetables, beans and whole soy (not &amp;quot;soy protein isolate&amp;quot;) and that have less than 400 mg sodium per serving, like Gardenburger Veggie Medley ($4.69 for a pack of 4), Dr. Praeger&amp;#039;s California Veggie Burger ($4.99 for 4) and Amy&amp;#039;s Light in Sodium California Veggie Burger ($5.59 for 4). SOURCES: Karen Ansel, RD. Joy Bauer, RD. "^^<http://www.w3.org/2001/XMLSchema#string>
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