Heart Healthy Meals

10 January 2023

Keeping your heart healthy is extremely important.  One of the best ways is through a sensible diet.  High on the list are vegetables, fruits, and whole grains.  Reducing anything with a high fat content like red meat, cheese, and processed products as well as high-sodium like canned foods will also make a significant difference.

The recipes selected are a combination of cook it yourself or take help from the food store.  Some take more time and prep than others.

Roasted Vegetable & Black Bean Tacos

Ingredients:

  • 1 cup roasted root vegetables, your choice
  • ½ cup cooked or canned black beans, rinsed
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon ground coriander
  • Salt and pepper to taste
  • 4 corn tortillas, lightly toasted or warmed
  • ½ avocado, cut into 8 slices
  • 1 lime, cut into wedges
  • Chopped fresh cilantro and salsa for garnish

Directions:

  • Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.
  • Divide the mixture equally among the tortillas. Fold or leave open faced.  Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.

Baked Halibut with Brussels Sprouts and Quinoa

Ingredients:

  • 1 pound Brussels sprouts, trimmed and sliced
  • 1 fennel bulb, trimmed and cut into strips
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • Salt and pepper to taste
  • 1 pound halibut fillet, divided into 4 portions
  • 4 cloves garlic, minced, divided
  • 3 tablespoons lemon juice
  • 2 tablespoons butter, melted
  • 2 cups cooked quinoa
  • ¼ cup chopped sun-dried tomatoes
  • ¼ cup chopped pitted Kalamata olives, optional
  • 2 tablespoons chopped fresh Italian parsley or fennel fronds for garnish

 

Directions:

  • Position racks in upper and lower thirds of oven; preheat to 400 degrees F.
  • Combine Brussels sprouts, fennel, 1 tablespoon oil, salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.
  • Place halibut on another large rimmed baking sheet and top with half of the garlic and salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.
  • Combine cooked quinoa, the remaining 1 teaspoon of oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
  • Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more. Serve the halibut and vegetables alongside the quinoa.

Chicken and Cabbage Salad Bowls with Sesame Dressing

Ingredients:

  • 1 (12 ounce) package seasoned cooked chicken strips or shredded rotisserie chicken or your own precooked
  • 1/2 cup sesame dressing, your favorite brand
  • 1 (9 ounce) package shredded coleslaw mix, or chop green and purple cabbage into bite-sized pieces
  • ½ cup sesame-honey-flavored almonds

 

Directions:

  • Cut chicken into bite-size pieces; set aside.
  • Measure 2 tablespoons dressing into each of 4 small lidded containers and refrigerate.
  • Divide coleslaw mix among 4 single-serving lidded containers. Top each with one-fourth of the chicken and 2 tablespoons almonds.
  • Seal the containers and refrigerate for up to 4 days. Toss with dressing just before serving.

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