These 6 quick and easy main dishes are so delicious, you'd never know they were good for you too.
Think a heart-healthy diet means nothing but steamed vegetables and brown rice? These mouthwatering recipe ideas are low in saturated fat and include everything from pork chops to beef chili, all full of heart-helping ingredients.
What's more, you can bake, simmer, and stir-fry a delicious, nutritious dinner in 40 minutes or less. Try one of the six recipes tonight!
Chicken, Sweet Potato, and Apple Skillet
This one-skillet chicken recipe reduces saturated fat to just 2 grams by using skinless chicken and lower-fat bacon. Sweet potatoes, Brussels sprouts, and apples add extra nutrients and plenty of taste.
Chicken, Sweet Potato, and Apple Skillet
WORK TIME: 30 MINUTES / TOTAL TIME: 35 MINUTES / SERVINGS: 4
1 lb boneless, skinless chicken breasts, cut into 1/2" cubes
4 tsp olive oil
3 slices 30% less fat center cut bacon (we used Oscar Mayer), chopped
1 1/2 c Brussels sprouts, trimmed and quartered
1 med sweet potato (8 oz), peeled and cut into 1/2" cubes
1 med onion, chopped
2 Golden Delicious apples, peeled, cored, and cut into 3/4" cubes
4 cloves garlic, sliced
1 tsp chopped fresh thyme or 1/4 tsp dried
1/4 tsp ground cinnamon
1 c reduced-sodium chicken broth
1/8 tsp salt
1. SEASON chicken lightly with salt. Heat 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat. Add chicken and cook until lightly browned and cooked through, about 5 minutes. Transfer to plate.
2. RETURN pan to heat and add remaining 2 teaspoons oil. Stir in bacon and cook until starting to brown, about 2 minutes. Add Brussels sprouts, sweet potato, and onion. Cook, stirring occasionally, until crisp-tender, about 5 minutes. Stir in apples, garlic, thyme, and cinnamon. Cook 3 minutes. Pour in 1/2 cup of the broth, bring to a boil, and cook until evaporated, about 2 minutes. Add reserved chicken and remaining 1/2 cup broth. Season with the salt and black pepper as needed. Cook until hot, about 2 minutes.
NUTRITION (per serving) 309 cal, 29 g pro, 28 g carb, 5 g fiber, 9.5 g fat, 2 g sat fat, 459 mg sodium
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Beef, Vegetable, and Almond Stir-Fry
This quick stir-fry packs in plenty of heart-healthy produce. Antioxidants in carrots, onions, bell peppers, and garlic keep your arteries healthy.
Beef, Vegetable, and Almond Stir-Fry
WORK TIME: 20 MINUTES / TOTAL TIME: 25 MINUTES / SERVINGS: 4
1/2 c rice
3/4 lb flank steak, sliced 1/4" thick
3 tsp reduced-sodium soy sauce
2 tsp toasted sesame oil
1 Tbsp grated fresh ginger
2 cloves garlic, minced
2 med carrots, thinly sliced
1 med onion, chopped
1 med red bell pepper, thinly sliced
8 oz snow peas
3 Tbsp sliced almonds
2 Tbsp hoisin sauce
1. COOK rice per package directions.
2. PREPARE steak while rice cooks. Toss steak with 2 teaspoons of the soy sauce. Heat 1 teaspoon of the oil in nonstick frying pan or cast-iron skillet over medium-high heat. Add ginger and garlic. Cook, stirring, 30 seconds. Add steak and cook, stirring occasionally, 2 to 3 minutes. Transfer to a plate.
3. RETURN pan to heat, and add remaining 1-teaspoon oil, carrots, onion, and pepper. Cook, stirring occasionally, until it starts to soften, about 3 minutes. Stir in snow peas and almonds. Cook, stirring occasionally, 2 minutes.
4. ADD reserved beef and juices, hoisin sauce, and remaining 1 teaspoon soy sauce. Cook, stirring, 1 minute. Serve over rice.
NUTRITION (per serving) 357 cal, 24 g pro, 37 g carb, 5 g fiber, 12.5 g fat, 3.5 g sat fat, 335 mg sodium
Simple Stir-Fry Ideas in 4-Easy Steps
Couscous with Chickpeas, Dried Fruit, and Cilantro
Limit sodium and perk up low-salt beans with the sweetness of orange, apricot, and cranberry. Whole-wheat couscous and chickpeas also add 9 grams of fiber, which has been show to keep your ticker in tiptop shape.
Couscous with Chickpeas, Dried Fruit, and Cilantro
WORK TIME: 20 MINUTES / TOTAL TIME: 25 MINUTES / SERVINGS: 4
1/2 c water
1/4 tsp ground allspice
1 c orange juice
1/2 tsp salt
3/4 c whole wheat couscous
2 Tbsp olive oil
1 med onion, sliced
1 med green bell pepper, thinly sliced
3 cloves garlic, minced
1 1/2 tsp curry powder
1 can (15 oz) no-salt-added chickpeas, rinsed and drained
1/2 c dried apricots, sliced
1/2 c dried sweetened cranberries
3 Tbsp chopped cilantro
1. COMBINE water, allspice, 1/2 cup of the orange juice, and 1/4 teaspoon of the salt in saucepan over medium-high heat. Bring to a boil, stir in couscous, cover, remove from heat, and let stand 5 minutes. Fluff with fork.
2. HEAT oil in large nonstick frying pan over medium-high heat while couscous cooks. Add onion, pepper, garlic, and curry powder. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Add chickpeas, apricots, and cranberries. Cook, stirring occasionally, 2 minutes.
3. POUR in remaining 1/2 cup orange juice and cook, stirring often, 1 minute. Remove from heat and stir in cilantro and remaining 1/4 teaspoon salt. Serve over couscous.
NUTRITION (per serving) 363 cal, 9 g pro, 67 g carb, 9 g fiber, 8.5 g fat, 1 g sat fat, 320 mg sodium
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