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.
Mediterranean Chicken With Artichokes, Sun-Dried Tomatoes, and Portabella continued...
4 boneless, skinless chicken breasts
½ tsp salt
1 tsp olive oil
2 garlic cloves, minced
1 10 oz package baby portabella mushrooms, sliced
1 10 oz package frozen artichoke hearts, thawed
1/3 cup chopped sun-dried tomatoes
juice from ½ fresh lemon
1 tsp dried or 2 tbsp chopped fresh thyme
Heat a large nonstick skillet coated with cooking spray over medium
Season chicken breasts with salt and pepper and place in skillet.
Sauté chicken breasts on each side until cooked, about 8 to 10
Remove chicken and cover to keep warm.
Add oil to the skillet over medium heat and sauté garlic, 3 to 4 minutes or
until sun-dried tomatoes are tender.
Add mushrooms, artichoke hearts, and sun-dried tomatoes, and sauté for 3
Add lemon juice and thyme; continue cooking for 3 minutes.
Serve chicken breasts topped with mushroom-artichoke mixture.
Makes: 4 servings
Nutrition Information: Per serving: Calories: 194, 28 calories from fat; 3 g
fat; 1 g saturated fat; 68 mg cholesterol; 386 mg sodium; 11 g carbohydrates; 4
g fiber; 31 g protein. Calories from fat: 14%.
Zucchini Spinach Vegetarian Lasagna
Can you have a cheesy, saucy lasagna and a heart-healthy meal, too? This
low-fat vegetarian lasagna delivers on both. Boost its heart-health quotient by
using whole-grain pasta; studies show that whole grains have nutrients that may
reduce blood pressure and lower risk of stroke and heart
2 cups part-skim ricotta cheese (can substitute low-fat creamed cottage
¼ cup chopped fresh parsley
1 tsp dried or 1 tbsp fresh basil
1 tsp dried or 1 tbsp fresh oregano
1 tsp garlic powder
2 cups fresh (chopped) or 10 oz frozen spinach, thawed and drained
4 cups marinara sauce, low-sodium
1 lb box lasagna noodles, (whole wheat or whole grain), cooked and
2 large zucchini, thinly sliced
1½ cups low-fat shredded mozzarella cheese, divided
3 tbsp grated Parmesan cheese
- Preheat oven to 350°F.
- In a bowl, combine ricotta cheese with egg, ½ cup mozzarella cheese,
parsley, basil, oregano, garlic, and spinach.
- Spray bottom of 13 x 9-inch rectangular baking dish with cooking spray;
spread bottom of dish with marinara sauce.
- Top with a single layer of noodles (about 3 strips per layer).
- Spread half of ricotta cheese mix and arrange half of zucchini on
- Add another layer of sauce.
- Top with noodles, second layer of ricotta cheese mix, then remaining
- Add another layer of noodles, spread with marinara sauce, and top with
remaining mozzarella and Parmesan cheeses.
- Cover with nonstick foil and bake 30 minutes; uncover and bake an
additional 20 minutes or until browned.
- Let stand 10 minutes before cutting.
Makes: 10 servings
Nutrition Information: Per serving: Calories: 322, 118 calories from fat; 13
g fat; 7 g saturated fat; 61 mg cholesterol; 343 mg sodium; 31 g carbohydrate;
4 g fiber; 20 g protein. Calories from fat: 36%.