Angel Hair Pasta with Lemon, Tomatoes, and Garlic
Heat 1 tablespoon olive oil and 2 cloves minced garlic for 1 minute over medium heat. Pour in ½ cup dry white wine and cook for another 1 or 2 minutes. Stir in ¼ cup lemon juice and 1 pint halved grape tomatoes. Remove from heat. Cook 8 oz angel hair pasta according to package directions. Drain and place in serving dish. Add tomato mixture and toss. Top with 3 oz shaved Parmesan and ½ cup thinly sliced fresh basil, and season with pepper.
Serves 4.
Per serving: calories 321; fat 10g; saturated fat 4g; cholesterol 56mg; sodium 361mg; carbohydrates 37g; fiber 1g; sugar 3g; protein 15g
Thai Basil Chicken
Cook 1 cup rice according to package. Using the flat side of a knife or a food processor, mash 4 cloves minced garlic and 1 chopped/seeded jalapeño. Heat 2 tablespoons canola oil in large skillet over medium-high heat. Add garlic mixture. Cook, stirring constantly, until garlic is just golden, about 20 seconds. Cut 16 oz boneless/skinless chicken breasts into 1-in pieces. Add chicken to the skillet and cook, stirring often, until chicken is done, about 5 to 8 minutes. Stir in 1¼ tablespoons Asian fish sauce, 2 teaspoons soy sauce, 4 teaspoons sugar, and 1 teaspoon pepper. Add 2 cups fresh basil; cook, stirring constantly for 1 minute or until wilted. Serve over prepared rice.
Serves 6.
Per serving: calories 255; fat 6g; saturated fat 1g; cholesterol 44mg; sodium 400mg; carbohydrates 29g; fiber 1g; sugar 3g; protein 20g
Brown Sugar Glazed Salmon over Balsamic Salad
Preheat oven to 425 degrees. Spray baking sheet with cooking spray and bake 1 lb of salmon fillets for 10 minutes. Meanwhile, in a small saucepan, combine 3 tablespoons brown sugar, 1 tablespoon soy sauce, 4 teaspoons mustard, and 1 teaspoon rice vinegar; bring to a boil. Brush sauce over salmon when it comes out of oven. Broil salmon close to heat for 1 to 2 more minutes or until done. Mix 2 tablespoons balsamic vinegar and 2 tablespoons olive oil. Toss with your favorite greens. Serve salmon over balsamic greens.
Serves 4.
Per serving: calories 280; fat 14g; saturated fat 2g; cholesterol 62mg; sodium 317mg; carbohydrates 13g; fiber 0g; sugar 11g; protein 23g
Crispy Apricot Pork Chops
Preheat oven to 425 degrees. Lightly brush a rimmed baking sheet with a little oil; set aside. Tear 2 slices of multi-grain sandwich bread into large pieces; place in a food processor. Pulse until large crumbs form. Drizzle with 1 tablespoon olive oil; pulse once or twice, just until the crumbs are moistened. You should have about 1½ cups of crumbs; use same amount of Panko if you prefer. Season the chops with salt and pepper if you desire (this will increase sodium stated in nutrition info); spread one side of each chop with 1 teaspoon apricot preserves. Dividing evenly, sprinkle the bread crumbs over the jam and pat them on gently. Transfer the chops to the prepared baking sheet. Bake 14 to 16 minutes until the crust is golden and the pork is opaque throughout (the meat should register 150 degrees on an instant-read thermometer). Broil at the end if further browning in desired. Serve immediately with rice or steamed veggies.
Serves 4.
Per serving: calories 217; fat 8g; saturated fat 2g; cholesterol 78mg; sodium 119mg; carbohydrates 10g; fiber 0g; sugar 3g; protein 26g
Smoky Black Bean, Cheddar, and Spinach Burritos
Cook ½ cup rice according to directions. Set aside. Quarter 1 pint grape tomatoes and add 1 tablespoon lime juice. Set aside. Heat 1 tablespoon olive oil and add 1 teaspoon chipotle sauce and ¾ teaspoon cumin.
Add 1 can no-salt black beans (drained and rinsed) and 2 tablespoons water. Bring to a boil and let simmer for 2 or 3 minutes. Stir in ½ cup cheddar cheese. Add 1 tablespoon lime juice and 2 tablespoons fresh cilantro. Warm whole wheat 8-in tortillas in oven or microwave. Fill with rice, black beans, fresh baby spinach, and tomatoes. Wrap it up and serve. You might want to wrap the bottom of your burritos with foil to keep them together.
Serves 4.
Per serving: calories 366; fat 8g; saturated fat 1g; cholesterol 6mg; sodium 351mg; carbohydrates 55g; fiber 12g; sugar 3g; protein 20g
Easy Chicken Curry
Cut 4 chicken breasts (boneless/skinless) into bite-size pieces. Dredge in 2 tablespoons flour and shake off excess. Heat 1 tablespoon oil in a large skillet. Add chicken and cook for 3 minutes or until golden brown. Remove chicken and set aside. Reheat remaining oil and cook 1 chopped medium yellow onion and 2 cloves garlic for 5 minutes or until soft. Stir in 2 teaspoons curry powder. Add 1 can tomatoes and ¼ cup water. Return chicken to skillet and cook for 15 minutes or until chicken is cooked through. Can be served with saffron rice.
Serves 4.
Per serving: calories 245; fat 8g; saturated fat 1g; cholesterol 66mg; sodium 83mg; carbohydrates 14g; fiber 2g; sugar 5g; protein 28g
Tuna Steaks Topped with White Beans and Artichokes
Brush four 6-oz tuna steaks with olive oil and season to taste with salt and pepper. Grill to your taste. Drain and rinse 1 can unsalted cannellini beans. In a skillet, over medium heat, combine cannellini beans and ½ cup chicken broth. Stir in ½ cup chopped sun-dried tomatoes, ¼ teaspoon oregano, and 2 tablespoons balsamic vinegar. Chop one 9-oz can artichokes. Add to skillet and cook until heated. Place tuna on plates and top with bean mixture.
Serves 4.
Per serving: calories 334; fat 5g; saturated fat 1g; cholesterol 77mg; sodium 278mg; carbohydrates 24g; fiber 8g; sugar 4g; protein 48g
Heart-Healthy Grocery-Shopping Strategies
• When fresh veggies and fruits aren’t available, choose frozen or canned in water without added sugars, saturated and trans fat, or salt.
• Buy fruits and vegetables that are good sources of fiber, including beans, peas, oranges, bananas, strawberries, and apples.
• For desserts, buy fresh or canned fruits (in water, without additives), or try dried fruit (without added sugars).
• Don’t buy lots of fruit juice. It doesn’t provide the fiber whole fruit does and it’s not as good at satisfying hunger.
From heart.org, courtesy American Heart Association.
