4 Heavenly, Coronary heart-Wholesome Entrees

Winter Stew With Lean Beef, Beans, and Veggies

This beefy one-pot entrée is loaded with heart-friendly substances — lean protein, veggies, and fiber –that fill you up and assist keep a wholesome blood ldl cholesterol stage. Plus, simmering this stew in your range will fill your own home with heart-warming smells on a chilly winter’s night time.

2 tsp canola oil, divided
1 cup frozen pearl onions
3 cloves garlic, minced
1 lb lean beef stew meat, minimize into bite-size items
1 cup pink wine (can substitute low-sodium beef broth or water)
1 15 oz can low-sodium kidney beans, rinsed and drained
1 15 oz can low-sodium black beans, rinsed and drained
1 15 oz can diced tomatoes, undrained
3 massive carrots, minimize into 1-inch items
3 celery stalks, minimize into 1-inch items
2 cups low-sodium, low-fat beef broth
1 tbsp tomato paste
1 tsp chili powder
1 tsp dried thyme
½ tsp pink pepper flakes
½ tsp black pepper
½ tsp salt
1 bay leaf

Makes: 8 servings

Diet Data: Per serving: Energy: 255, 55 energy from fats; 6 g fats; 2 g saturated fats; 23 mg ldl cholesterol; 346 mg sodium; 25 g carbohydrate; 6 g fiber; 20 g protein. Energy from fats: 21%.

Mediterranean Hen With Artichokes, Solar-Dried Tomatoes, and Portabella

Mediterranean delicacies is among the heart-healthiest on the earth. That is as a result of it is excessive in fruits, greens, complete grains, and monounsaturated fat (assume olive oil), all of which assist cut back LDL (or “dangerous”) ldl cholesterol — and low in saturated fat, which assist increase HDL (or “good”) levels of cholesterol. It is also a eating regimen that celebrates love and connection: the Mediterranean custom is to eat with family and friends, and social help might assist defend in opposition to coronary heart illness.

4 boneless, skinless hen breasts
½ tsp salt
pepper
1 tsp olive oil
2 garlic cloves, minced
1 10 oz package deal child portabella mushrooms, sliced
1 10 oz package deal frozen artichoke hearts, thawed
1/3 cup chopped sun-dried tomatoes
juice from ½ contemporary lemon
1 tsp dried or 2 tbsp chopped contemporary thyme

Warmth a big nonstick skillet coated with cooking spray over medium warmth.
Season hen breasts with salt and pepper and place in skillet.
Sauté hen breasts on both sides till cooked, about 8 to 10 minutes.
Take away hen and canopy to maintain heat.
Add oil to the skillet over medium warmth and sauté garlic, 3 to 4 minutes or till sun-dried tomatoes are tender.
Add mushrooms, artichoke hearts, and sun-dried tomatoes, and sauté for 3 minutes.
Add lemon juice and thyme; proceed cooking for 3 minutes.
Serve hen breasts topped with mushroom-artichoke combination.

Makes: 4 servings

Diet Data: Per serving: Energy: 194, 28 energy from fats; 3 g fats; 1 g saturated fats; 68 mg ldl cholesterol; 386 mg sodium; 11 g carbohydrates; 4 g fiber; 31 g protein. Energy from fats: 14%.

Zucchini Spinach Vegetarian Lasagna

Can you’ve a tacky, saucy lasagna and a heart-healthy meal, too? This low-fat vegetarian lasagna delivers on each. Enhance its heart-health quotient through the use of whole-grain pasta; research present that complete grains have vitamins that will cut back blood strain and decrease danger of stroke and coronary heart illness.

2 cups part-skim ricotta cheese (can substitute low-fat creamed cottage cheese)
1 egg
¼ cup chopped contemporary parsley
1 tsp dried or 1 tbsp contemporary basil
1 tsp dried or 1 tbsp contemporary oregano
1 tsp garlic powder
2 cups contemporary (chopped) or 10 oz frozen spinach, thawed and drained
4 cups marinara sauce, low-sodium
1 lb field lasagna noodles, (complete wheat or complete grain), cooked and drained
2 massive zucchini, thinly sliced
1½ cups low-fat shredded mozzarella cheese, divided
3 tbsp grated Parmesan cheese

1. Preheat oven to 350°F.
2. In a bowl, mix ricotta cheese with egg, ½ cup mozzarella cheese, parsley, basil, oregano, garlic, and spinach.
3. Spray backside of 13 x 9-inch rectangular baking dish with cooking spray; unfold backside of dish with marinara sauce.
4. Prime with a single layer of noodles (about 3 strips per layer).
5. Unfold half of ricotta cheese combine and prepare half of zucchini on prime.
6. Add one other layer of sauce.
7. Prime with noodles, second layer of ricotta cheese combine, then remaining zucchini.
8. Add one other layer of noodles, unfold with marinara sauce, and prime with remaining mozzarella and Parmesan cheeses.
9. Cowl with nonstick foil and bake half-hour; uncover and bake an extra 20 minutes or till browned.
10. Let stand 10 minutes earlier than reducing.

Makes: 10 servings

Diet Data: Per serving: Energy: 322, 118 energy from fats; 13 g fats; 7 g saturated fats; 61 mg ldl cholesterol; 343 mg sodium; 31 g carbohydrate; 4 g fiber; 20 g protein. Energy from fats: 36%.

Pecan-Crusted Roasted Salmon

Salmon is among the richest sources of omega-3 fatty acids and that is excellent news on your coronary heart. Research present they lower the danger of coronary heart arrhythmias, decrease triglycerides (a type of fats linked to coronary heart illness), and gradual the event of plaque in blood vessels. Attempt to get two servings of fatty fish — assume salmon, tuna, and lake trout — per week.

1. Preheat oven to 400°F.
2. Flippantly sprinkle salmon with salt and pepper. Place salmon pores and skin facet down on baking sheet coated with cooking spray.
3. Mix mustard and honey, and brush on prime of salmon.
4. Combine topping of bread crumbs, nuts, and parsley and sprinkle over salmon, urgent into honey mustard combination.
5. Bake 10 to fifteen minutes or till flaky.
6. Serve with contemporary lemon wedges.

Diet Data: Per serving: Energy: 265, 108 energy from fats; 12 g fats; 1.6 g saturated fats; 78 mg ldl cholesterol; 282 mg sodium; 9 g carbohydrate; 0.4 g fiber; 29 g protein. Energy from fats: 42%.