Be good to your heart as well as your appetite in 20 minutes or less. With each heart-healthy recipe, we give you serving suggestions for rounding out the meal, plus tips for shortcuts and substitutions.
Fast, Heart-Smart Meals
1. Make only one main dish and supplement with frozen vegetables and bagged salads.
2. Stock your pantry and fridge with staples like fruit, veggies, whole wheat pasta, lean meat, and low-sodium seasonings.
3. Add easy, low-fat cooking techniques to your repertoire: stir-frying, steaming, broiling, and microwaving.
Shrimp and Broccoli Stir-Fry
Moroccan Chicken with Fruit and Olive Topping
The pairing of dried fruit and olives is also characteristic of other North African cuisines, such as Tunisian and Algerian. Serve over Israeli couscous, a pearl-like pasta; sprinkle with chopped green onions.
Sweet-Spicy Glazed Salmon
Make simple broiled salmon even more succulent by brushing it with a sweet and spicy glaze. For a meal that’s super-charged with heart-healthy nutrients, plate the salmon with a microwave-baked sweet potato and steamed broccoli.
Barbecue-Rubbed Pork Chops
Don’t write off pork when you’re eating for your heart. Lean loin pork chops are low in saturated fat and sodium and high in protein. These are rubbed with a mixture of chili powder, cumin, allspice and red pepper, so the flavor is out of this world. For a simple weeknight meal, serve with refrigerated mashed potatoes and a cucumber salad such as Cucumbers Vinaigrette.
Red Snapper over Sautéed Spinach and Tomatoes
Eating fish at least twice a week can help reduce the risk of heart disease. Perk up the flavor of broiled snapper with a Dijon mustard coating and fresh lemon, and serve it over spinach and tomatoes for an easy one-dish meal. Round out the menu with whole-grain rolls or steamed brown rice.
Pan-Grilled Chicken with Cranberry Salsa
Marinara Sauce over Rotini