You love your family and friends.show them how much by whipping comfort food this winter is like Heart-Healthy because it’s delicious. Here are four fantastic main dishes you can try in the weeks leading up to Valentine’s Day. They are simple to make. Add some nutritious side dishes — vegetables, green salads, or whole grains — and you have yourself an appetizing, nutritious dinner.
Winter Stew of Lean Beef, Beans, and Vegetables
Packed with heart-healthy ingredients—lean protein, veggies, and fiber—this fattening one-pan entree will fill you up and help keep you healthy blood cholesterol levels. Plus, simmering this stew on your stove will fill your house with heartwarming smells on cold winter nights.
2 teaspoons canola oil, divided
1 cup frozen pearl onions
3 cloves of garlic, finely chopped
1 pound lean beef stew, cut into bite-sized pieces
1 cup red wine (can substitute low-sodium beef broth or water)
1 15-ounce can low-sodium kidney beans, rinsed and drained
1 15-ounce can low-sodium black beans, rinsed and drained
1 15-ounce can diced tomatoes, undrained
3 large carrots, cut into 1-inch pieces
3 celery stalks, cut into 1-inch pieces
2 cups low-sodium, low-fat beef broth
1 tbsp tomato paste
1 tsp paprika
1 teaspoon dried thyme
½ teaspoon red pepper flakes
½ teaspoon black pepper
½ teaspoon salt
1 bay leaf
1. Preheat oven to 325°F.
2. Heat 1 teaspoon oil in a heavy-bottomed Dutch oven coated with cooking spray over medium-high heat.
3. Saute onion and garlic for 5 to 7 minutes or until browned. Remove from pan.
4. Add 1 teaspoon oil to the pan; add the stew to the pan, without crowding, and cook for 6 to 8 minutes, until browned; set the meat aside.
5. Pour the wine into the pot and bring to a boil, scraping off the browned parts from the bottom of the pot.
6. Add the remaining ingredients including the meat and bring to a boil over low heat. Cover and simmer in the preheated oven for 1.5 hours or until the beef is tender. Remove the bay leaves before serving.
Makes: 8 servings
Nutritional Information: Per Serving: Calories: 255, 55 Calories from Fat; 6g Fat; 2g Saturated fat; 23 mg cholesterol; 346 mg sodium; 25 g carbohydrates; 6 g fiber; 20 g protein. Calories from Fat: 21%.
Mediterranean Chicken with Artichokes, Sun-Dried Tomatoes, and Portabella
Mediterranean cuisine is one of the most heart-healthy foods in the world.That’s because it’s high in fruits, vegetables, whole grains, and monounsaturated fats (think olive oil), all of which help reduce Low-density lipoprotein (still not good”) cholesterol –Low Saturated fatThis helps improve HDL (or “good”) cholesterol level。 It’s also a meal that celebrates love and connection: It’s a Mediterranean tradition to eat with friends and family, and social support may help prevent heart disease.
4 boneless skinless chicken breast
½ teaspoon salt
black pepper
1 teaspoon olive oil
2 cloves of garlic, finely chopped
1 10-ounce package small portabella mushrooms, sliced
1 10-ounce package frozen artichoke hearts, thawed
1/3 cup chopped sun-dried tomatoes
Juice of ½ fresh lemon
1 teaspoon dried thyme or 2 tablespoons chopped fresh thyme
Heat a large nonstick skillet coated with cooking spray over medium heat.
seasonal chicken breast Add salt and pepper and add to skillet.
Fry chicken breasts on both sides until cooked through, about 8 to 10 minutes.
Remove chicken and cover to keep warm.
Add oil to a skillet over medium heat and sauté the garlic for 3 to 4 minutes, or until the sun-dried tomatoes are tender.
Add mushrooms, artichoke hearts and sun-dried tomatoes and sauté 3 minutes.
Add lemon juice and thyme; continue to cook 3 minutes.
Drizzle chicken breasts with mushroom artichoke mixture.
Makes: 4 servings
Nutrition Information: Per serving: Calories: 194, 28 calories from fat; 3 g fat; 1 g saturated fat; 68 mg cholesterol; 386 mg sodium; 11 g carbohydrates; 4 g fiber; 31 g protein. Calories from fat: 14%.
Zucchini and Spinach Vegan Lasagna
Can you, too, have a cheesy, spicy lasagna and a heart-healthy meal? This low-fat vegan lasagna is both.Using whole-grain pasta to boost their heart-healthy quotient; study suggests whole grains may contain fewer nutrients blood pressure and reduce the risk of stroke and heart disease.
2 cups part-skim ricotta cheese (low-fat cream cheese can be substituted)
1 egg
¼ cup chopped fresh parsley
1 teaspoon dried basil or 1 tablespoon fresh basil
1 teaspoon dried oregano or 1 tablespoon fresh oregano
1 teaspoon garlic powder
2 cups fresh (chopped) or 10 ounces frozen spinach, thawed and drained
4 cups marinara sauce, low sodium
1 pound boxed lasagna noodles (whole wheat or whole wheat), cooked and drained
2 large zucchini, thinly sliced
1.5 cups shredded low-fat mozzarella cheese, divided
3 tablespoons grated Parmesan cheese
- Preheat oven to 350°F.
- In a bowl, combine ricotta with eggs, ½ cup mozzarella, parsley, basil, oregano, garlic, and spinach.
- Spray bottom of a 13 x 9-inch rectangular baking dish with cooking spray; spread marinara sauce over bottom of dish.
- Top with a layer of noodles (about 3 strips per layer).
- Sprinkle with half of the ricotta mixture, then top with half of the zucchini.
- Add another layer of sauce.
- Top with noodles, a second layer of ricotta mixture, then remaining zucchini.
- Add another layer of noodles, spread with Italian tomato sauce, then top with remaining mozzarella and Parmesan cheese.
- Cover with nonstick foil and bake 30 minutes; uncover and bake another 20 minutes or until browned.
- Let stand for 10 minutes before cutting.
Makes: 10 servings
Nutritional Information: Per Serving: Calories: 322, 118 Calories from Fat; 13g Fat; 7g Saturated Fat; 61mg Cholesterol; 343mg Sodium; 31g Carbohydrates; 4g Fiber; 20g Protein. Calories from Fat: 36%.
Grilled Salmon with Pecans
Salmon is one of the richest sources of omega-3 fatty acids, which is great news for your heart.Studies have shown that they can reduce the risk of arrhythmias, reduce Triglycerides (a fat-related heart disease), and slow down the development of plaque blood vessel. Try eating two servings of fatty fish — such as salmon, tuna and lake trout — each week.
4 salmon fillets (4–6 oz each)
salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tbsp seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
fresh lemon wedges
- Preheat oven to 400°F.
- Sprinkle salmon lightly with salt and pepper.place salmon skin Place face down on a baking sheet coated with cooking spray.
- Combine mustard and honey and brush over salmon.
- Mix topping of breadcrumbs, nuts and parsley, sprinkle over salmon and press into honey mustard mixture.
- Bake 10 to 15 minutes or until thin.
- Serve with fresh lemon wedges.
Makes: 4 servings
Nutritional Information: Per Serving: Calories: 265, 108 Calories from Fat; 12 g Fat; 1.6 g Saturated Fat; 78 mg Cholesterol; 282 mg Sodium; 9 g Carbohydrates; 0.4 g Fiber; 29 g Protein. Calories from Fat: 42%.
