Four Heavenly, Heart-Healthy Entrees
Warm heart and soul this Valentine's Day with easy-to-make entrees that are as good for you as they are delicious.
You love your family and friends, right? Show them how much by whipping up
comfort food this winter that is as heart-healthy as it is delicious. You can
start by trying our four fabulous entrées -- one for every week leading up to
Valentine's Day. Extra bonus? They're easy to make and kid-friendly. Add a few
healthy sides -- vegetables, a green salad, or whole grains -- and you've got
an appetizing, nutritious dinner that will please the heart and soul of
everyone you love. Be sure to check below for our guide to
heart-healthy foods at the supermarket, too.
Winter Stew With Lean Beef, Beans, and Veggies
This beefy one-pot entrée is loaded with heart-friendly ingredients -- lean
protein, veggies, and fiber --that fill you up and help maintain a healthy
blood cholesterol level. Plus, simmering this stew on your stove will fill your
house with heart-warming smells on a cold winter's night.
2 tsp canola oil, divided
1 cup frozen pearl onions
3 cloves garlic, minced
1 lb lean beef stew meat, cut into bite-size pieces
1 cup red 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 large carrots, cut into 1-inch pieces
3 celery stalks, cut into 1-inch pieces
2 cups low-sodium, low-fat beef broth
1 tbsp tomato paste
1 tsp chili powder
1 tsp dried thyme
½ tsp red pepper flakes
½ tsp black pepper
½ tsp salt
1 bay leaf
1. Preheat oven to 325°F.
2. Heat 1 tsp oil over medium-high heat in a heavy-bottom Dutch oven coated
with cooking spray.
3. Sauté onions and garlic for 5 to 7 minutes or until browned. Remove from
4. Add 1 tsp oil to pan; cook stew meat in pan without crowding for 6 to 8
minutes until browned; set aside meat.
5. Add wine to pan and bring to a boil, scraping any browned bits on bottom of
6. Stir in remaining ingredients, including meat, and bring to a low boil.
Cover and bake stew in the preheated oven for 1.5 hours or until beef is fork
tender. Remove bay leaf before serving.
Makes: 8 servings
Nutrition Information: Per serving: Calories: 255, 55 calories from fat; 6 g
fat; 2 g saturated fat; 23 mg cholesterol; 346 mg sodium; 25 g carbohydrate; 6
g fiber; 20 g protein. Calories from fat: 21%.
Mediterranean Chicken With Artichokes, Sun-Dried Tomatoes, and Portabella
Mediterranean cuisine is one of the heart-healthiest in the world. That's
because it's high in fruits, vegetables, whole grains, and monounsaturated fats
(think olive oil), all of which help reduce LDL (or "bad") cholesterol -- and
low in saturated fats, which help boost HDL (or "good") cholesterol levels.
It's also a diet that celebrates love and connection: Mediterraneans often eat
with friends and family, and social support may help protect against heart