- Turkey Burger
Yield: 4 servings
You don’t have to sacrifice flavor with this healthy dish. These turkey burgers are packed with heart-healthy ingredients and lower-fat content than ground beef.
Preheat oven to 375 degrees F. In a small bowl, smash 1 garlic clove, add a dash of Kosher salt and use the flat side of a large knife to mash and smear into a coarse paste. Then, whisk garlic paste with 2 tablespoons plus 1 teaspoon of balsamic vinegar, 2 teaspoons Worcestershire sauce and 2 teaspoons hot sauce. In a large mixing bowl, crumble 14 ounces lean ground turkey meat, as well as 6 ounces lean ground sirloin. Pour garlic mixture over meat and form 4 burger patties. Brush one side of burgers with 1 tablespoon olive oil and season with salt and pepper. Cook seasoned side down on large nonstick skillet over medium heat until browned. Repeat for other side of burger. Check that burger temperature reaches 160 degrees and place patties on whole-wheat buns or pita bread. Garnish with condiments and vegetable of your choice. (Fat: 17g, Saturated Fat: 3.8g, Calories: 380)
- Shrimp and Broccoli Stir-Fry
Yield: 4 servings
This is a healthy twist on a classic stir-fry dish. Shrimp packs vitamin B12, a nutrient that helps support your metabolism, as well as iron and high protein.
Combine ¼ cup fat-free, low sodium chicken broth, 2 tablespoons rice vinegar, 2 tablespoons low-sodium soy sauce, 2 teaspoons cornstarch, ½ teaspoon dark sesame oil and ¼ teaspoon crushed red
pepper flakes into a small bowl and whisk. Heat 2 teaspoons canola oil in large nonstick skillet over medium heat, adding 1 tablespoon minced, peeled fresh ginger and 1 tablespoon minced garlic; stir-fry for 30 seconds. Add 1 pound peeled, deveined large shrimp to pan, ¼ teaspoon salt and stir-fry 3 minutes or until done. Remove shrimp mixture and add 1 teaspoon canola oil, 4 cups small broccoli florets and 1 cup sliced onions; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp and broth mixture to pan, cook 1 minute together until thickened, stirring continuously. Rice cooked separately. (Fat: 6.7g, Cholesterol: 172mg, Calories: 220)
- Fresh Tomato Crostini
Yield: 4 servings
This simple Italian dish can be served as an appetizer or doubled as a meal. The nutrient-rich combination of fresh tomatoes and garlic will help protect your heart and thin your blood for optimal blood flow.
Combine 4 chopped plum tomatoes, ¼ cup minced fresh basil, 2 teaspoons olive oil, 1 clove garlic, minced and freshly ground pepper into medium bowl. Cover and let sit for 30 minutes. Then, scoop tomato mixture with juices onto slices of toasted, crusty Italian peasant bread. Serve at room temperature. (Fat: 3.5g, Cholesterol: 0mg, Calories: 120)
- Sweet-n-Spicy Salmon
Yield: 4 servings
This super healthy dish is anything but bland. Salmon not only packs tons of omega-3 fatty acids which offer various cardiovascular benefits, but it’s also low in calories and saturated fat.
Preheat oven to 425 degrees. Combine 3 tablespoons dark brown sugar, 1 tablespoon low-sodium soy sauce, 4 teaspoons Chinese-style hot mustard or any hot mustard and 1 teaspoon rice vinegar in a saucepan, bring to boil, then remove from heat. Place 4 (6-ounce) salmon filets on foil-lined cookie sheet, sprinkle salt and pepper and bake for 12 minutes. Remove from oven and place filets on preheated broiler, brush sugar mixture over salmon, broil for about 3 minutes or until salmon is fork-tender. (Fat: 10.3g, Cholesterol: 65mg, Calories: 252)
- Maple Pork Chops
Yield: 4 servings
Pork chops tend to be on the leaner side of the meats and are a fantastic alternative to red meat. The scrumptious flavors of maple syrup and thyme will make you forget you’re eating healthy.
Begin by sprinkling salt and ground black pepper onto 4 boneless pork loin chops, about 1 ¼ pounds total. In a large skillet, heat 1 tablespoon canola oil over medium heat, add 2 tablespoons finely chopped shallot, cook and stir for 1 minute. Add pork chops and cook for 9 to 13 minutes at 160 degrees, turning once halfway through cooking time. While chops are cooking, mix 2 tablespoons chopped toasted pecans, 2 tablespoons maple syrup, 1 tablespoon melted butter and 1 tablespoon snipped fresh thyme. Drizzle syrup mixture on chops. (Fat: 14g, Cholesterol: 101mg, Calories: 290)
- Chicken Penne
Yield: 2 servings
Simple and delicious, chicken penne can be as bold or basic as you want to make it. The herbs and garlic will boost cardiovascular health and help protect your heart.
Begin with a large nonstick skillet sprayed with cooking spray; add 6 ounces boneless, skinless chicken breast cubed or sliced and 2 cloves garlic, minced and sauté over medium heat. Cook chicken till golden brown, about 5 to 7 minutes. Then, add 1 can (14.5 ounces) diced tomatoes with herbs and bring to simmer. Meanwhile, fill a large pot ¾ full with water and bring to boil. Add 1 ½ cups penne pasta, cook until tender, about 10 to 12 minutes. Drain pasta and put it in a large serving bowl, scoop chicken mixture and add 1 ounce soft, crumbled goat cheese and 1 tablespoon Parmesan cheese. Toss and serve. (Fat: 8g, Cholesterol: 81mg, Calories: 455)
- Turkey Meat Loaf
Yield: 5 servings
Another classic dish turned healthy, turkey meat loaf is packed with good fats and protein to keep you full. In addition, turkey is one of few meats that have low LDL (bad) cholesterol levels, which is beneficial for a heart-healthy eater.
Preheat oven to 350 degrees. Combine 1 pound lean ground turkey, 1 cup regular dry oats, 1 large egg, 1 tablespoon chopped onion, ¼ cup ketchup in large mixing bowl. Pour mixture into loaf pan. Bake for 25 minutes or to internal temperature of 165 degrees. (Fat: 7g, Cholesterol: 103mg, Calories: 192)
- Baked Trout
Yield: 6 servings
Trout is not only a tasty fish, but one that offers omega-3 fats and is rich in vitamins to keep your heart and brain in tip-top shape.
Preheat oven to 350 degrees. Place a 2-pound trout filet on a baking pan and mix 3 tablespoons lime juice, 1 medium tomato chopped, ½ medium onion chopped, 3 tablespoons cilantro chopped, ½ teaspoon olive oil and a dash of salt and pepper. Pour mixture over uncooked fish and bake for 15 to 20 minutes. (Fat: 9g, Cholesterol: 104mg, Calories: 236)
- Lemon Chicken
Yield: 4 servings
Low in saturated fat and calories, chicken is a delicious alternative to red meat. Lemon has also been known to have cardiovascular benefits, such as acting as a blood purifier and controlling high blood pressure.
Preheat oven to 300 degrees. Place 1 ½ pound skinless, boneless chicken breast in 13×9 inch baking dish. Mix ½ cup fresh lemon juice, 2 tablespoons white wine vinegar, ½ cup fresh, sliced lemon peel, 3 teaspoons chopped oregano and 1 medium online sliced. Pour mixture over chicken, cover and refrigerate overnight, turning occasionally. Sprinkle salt, pepper and paprika to taste. Cover and bake for 30 minutes. Remove cover and bake for additional 30 minutes or until done. (Fat: 4g, Cholesterol: 73mg, Calories: 179)
- Beef Casserole
Yield: 8 servings
This is a simple casserole dish that will keep your tummy full and your heart happy. In moderate consumption, beef offers beneficial proteins, fatty acids and vitamins that support heart health and brain function.
Cook ½ pound lean ground beef in skillet until brown and drain fat. In a separate mixing bowl, combine 1 cup chopped onion, 1 cup chopped celery, 1 cup cubed green bell pepper, 3 ½ cups diced tomatoes, 1 cup frozen peas, 2 diced carrots, 1 cup uncooked rice ¼ teaspoon salt, ½ teaspoon pepper, ¼ teaspoon paprika and 1 ½ cup water. Mix and pour into skillet. Cover and cook over medium heat until boiling. Reduce heat and simmer for 35 minutes. (Fat: 5g, Cholesterol: 16mg, Calories: 201)
- Scallop Kabobs
Yield: 4 servings
Scallops are naturally low in saturated fat and have vitamin B12, which helps in supporting your metabolism and reducing the risk for cardiovascular disease by lowering homocysteine levels.
Cut 3 medium green bell peppers into 1-2 inch squares and partially boil in water for 2 minutes. Using skewers, alternate green peppers, 1 ½ fresh bay scallops, 1 pint rinsed cherry tomatoes. Then, combine ¼ cup dry white wine, ¼ cup vegetable oil, 3 tablespoons lemon juice, dash of garlic powder and pepper to taste and whisk mixture. Brush kabobs with mixture and place on grill for 15 minutes, while continuously turning and basting. (Fat: 6g, Cholesterol: 43mg, Calories: 224)
- Mango Salsa Pizza
Yield: 4 servings
In addition to meeting a good portion of your daily fruit and vegetable servings, this pizza is extremely low in fat and has zero cholesterol. It also leaves plenty of room to add more veggies, fruits or lean meats to satisfy your hunger.
Preheat oven to 425 degrees. Lightly coat a 12-inch round baking pan or pizza pan with cooking spray. Mix 1 cup chopped red or green bell peppers, ½ cup minced onion, ½ cup mango de-seeded, peeled and chopped, ½ cup pineapple chopped, 1 tablespoon lime juice and ½ cup fresh, chopped cilantro. Roll out a 12 inch prepared pizza crust or homemade crust and press into baking pan. Place pan in oven and cook about 15 minutes, take out and evenly spread mango salsa mixture. Place pizza back in oven and bake for about 5 to 10 minutes, or until toppings are slightly toasted and the crust is golden brown. (Fat: 4g, Cholesterol: 0mg, Calories: 325)
- Chili
Yield: 9 servings
This basic chili dish is comfort to your stomach and heart. The fiber, vitamins and lean fats found in this yummy dish all aid in lowering LDL (bad) cholesterol, therefore reducing your risk for heart disease.
In a large skillet, brown 2 pounds beef stew meat, trimmed of fat and cut into 1-inch cubes in 1 ½ tablespoons vegetable oil, then add water. Cover and simmer for 1 hour until meat is fork tender. In another skillet, sauté 1 ½ tablespoons vegetable oil, 2 teaspoons minced garlic and 1 large onion finely chopped until onion is softened. Add 1 tablespoon all-purpose baking flour and cook for 2 minutes. Combine the flour mixture with the meat. Add 2 teaspoons chili powder, 1 chopped green bell pepper, 2 pounds chopped tomatoes, 1 tablespoon oregano, 1 teaspoon cumin and 2 cups canned kidney beans to meat mixture. Stir and simmer for 30 minutes. (Fat: 10g, Cholesterol: 76mg, Calories: 284)
- Cheese Quesadillas
Yield: 16 servings
Cheese quesadillas are perfect for a quick dinner that’s both low in fat and calories. Whole wheat tortillas are also high in fiber and low in carbohydrates, which aid in digestion and maintaining a healthy weight.
Preheat oven to 350 degrees. In a small bowl, combine one 4-ounce can diced green chilies, drained, ½ small onion diced and ¼ teaspoon ground cumin. Using eight 10-inch fat-free whole wheat tortillas sprinkle ¼ cup shredded, low-fat Monterey Jack cheese or Mexican cheese mix over each tortilla. Scoop pepper mixture on top of cheese, roll up each tortilla and put in greased 13×9 inch baking pan. Cover with foil and bake for 15 to 20 minutes, or until cheese melts. Quesadillas can also be cooked in a frying pan over medium heat. (Fat: 3g, Cholesterol: 10mg, Calories: 103)
- Barbecue Chicken
Yield: 8 servings
This barbeque chicken is far from bland with its tasty spices and sauce. Skinless chicken, like the kind this dish uses, is rich in protein and vitamin B6, which aids in cardiovascular health.
Preheat oven to 350 degrees. Remove skin and fat of 3 pounds chicken breast, drumstick or thighs and place in 13×9 inch baking pan. Thinly slice 1 large onion and sprinkle on top of chicken. Mix 3 tablespoons vinegar, 3 tablespoons Worcestershire sauce, 2 tablespoons brown sugar, 1 tablespoon red pepper flakes, 1 tablespoon chili powder, 1 cup chicken stock or broth and black pepper to taste. Whisk mixture and pour over chicken. Bake uncovered for 1 hour or until done, basting occasionally. (Fat: 6g, Cholesterol: 68mg, Calories: 176)
- Crusted Chicken
Yield: 4 servings
The crunchy texture of this cornflake-battered chicken will remind you of fried chicken, but without the unwanted fat and calories. Baked chicken provides vitamins B and B6, which increase energy levels and reduce the risk for heart disease.
In a shallow baking pan lightly coated in cooking spray, place 4 small boneless, skinless chicken breast halves. In a small bowl, combine 1 tablespoon honey, 1 tablespoons orange juice, ¼ teaspoon ground ginger, ¼ teaspoon black pepper and dash of red pepper flakes. In a separate bowl, mix ¾ cup crushed cornflakes and ½ teaspoon dried parsley flakes. Brush honey mixture on chicken and sprinkle cornflakes over chicken to coat. Bake uncovered for 18 to 20 minutes or until chicken is fork tender. (Fat: 3g, Cholesterol: 45mg, Calories: 127)
- Spinach Stuffed Sole
Yield: 2 servings
In addition to the protein punch sole offers, spinach also provides an excellent source of vitamins C and A, which help reduce the risk for atherosclerosis and diabetic heart disease. Spinach also serves to protect your heart with minerals and enzymes that lower blood pressure and reduce bad cholesterol levels.
Preheat oven to 400 degrees. Lightly coat a baking dish with vegetable oil cooking spray. In a large skillet, sauté 1 teaspoon olive oil over medium heat, while adding 2 cups fresh spinach leaves, 2 teaspoons minced garlic and a dash of ground black pepper and cook until spinach starts to wilt. Place 2 sole (flounder) filets in the oiled baking dish, scoop spinach mixture into the middle of each filet and roll up. Arrange rolled filets seam-side down and brush with ½ teaspoon melted butter. Bake for 8 to 10 minutes, or until fish is opaque and fork tender. (Fat: 11g, Cholesterol: 61mg, Calories: 234)
- Low-fat Chicken Salad
Yield: 5 servings
This chicken salad recipe limits the bad stuff, but doesn’t sacrifice flavor. Low-fat chicken offers healthy levels of protein and fats, while vitamin B6 reduces the risk for heart disease.
Boil or bake 3 ¼ cups skinless, boneless chicken. Shred or cube chicken and refrigerate. In a large bowl, mix ¼ cup chopped celery, 1 tablespoon lemon juice, ½ teaspoon onion powder, 3 tablespoons low-fat mayonnaise and a dash of salt. Add chilled chicken, mix well and serve. (Fat: 7g, Cholesterol: 78mg, Calories: 183)
- Apple Acorn Squash
Yield: 2 servings
This easy-to-cook dish can be served as a side or meal and is jam packed with vitamins and beta-carotenes, which help protect against certain cancers and heart disease.
In a bowl, mix 1 peeled, corded and sliced Granny Smith apple and 2 tablespoons brown sugar. Pierce the one, 6-inch diameter acorn squash with a sharp knife to allow the steam to escape while cooking. Microwave squash on high for 5 minutes or until tender. Turn squash after 3 minutes to cook evenly. Remove squash and cut in half. Remove and discard the seeds from the center and fill the hollowed squash with apple mixture. Return squash to microwave and cook for 2 minutes or until apples are softened. Serve with melted butter. (Fat: 6g, Cholesterol: 0mg, Calories: 270)
- Tomato-basil Halibut
Yield: 4 servings
This dish is full of heart-healthy nutrients like the ones found in halibut, tomatoes and basil. Halibut is rich in omega-3 fatty acids, which help improve good cholesterol levels and prevent erratic heart rhythms. While tomatoes and basil are a good source of vitamin A and beta-carotene that help prevent heart attacks and strokes.
Preheat oven to 350 degrees. Lightly coat a 9×13 inch baking pan with vegetable oil cooking spray. Combine 2 diced tomatoes, 2 tablespoons fresh, chopped basil, 1 teaspoon fresh, chopped oregano, 1 tablespoon minced garlic, 2 teaspoons olive oil and mix well. Place 4 halibut filets in baking pan and scoop tomato mixture over the fish. Bake for 10 to 15 minutes, or until fish is an opaque color throughout. (Fat: 5g, Cholesterol: 36mg, Calories: 160)
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These heart healthy recipes feature nutrient-rich meals that don’t skimp on flavor or size. Just like all recipes, these too can be altered and edited to fit your diet and taste buds’ needs. Let these healthy meals help you reach your optimal health potential, starting at the core of your body — the heart.