Weight Loss & Diet Plans

Four Heavenly, Heart-Healthy Entrees

Mediterranean Chicken With Artichokes, Sun-Dried Tomatoes, and Portabella continued...

4 boneless, skinless chicken breasts
½ tsp salt
pepper
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 heat. 
Season chicken breasts with salt and pepper and place in skillet.
Sauté chicken breasts on each side until cooked, about 8 to 10 minutes. 
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 minutes.
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 disease.  

2 cups part-skim ricotta cheese (can substitute low-fat creamed cottage cheese)
1 egg
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 drained
2 large 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, combine ricotta cheese with egg, ½ cup mozzarella cheese, parsley, basil, oregano, garlic, and spinach. 
   
3. Spray bottom of 13 x 9-inch rectangular baking dish with cooking spray; spread bottom of dish with marinara sauce.
   
4. Top with a single layer of noodles (about 3 strips per layer).
   
5. Spread half of ricotta cheese mix and arrange half of zucchini on top.
   
6. Add another layer of sauce.
   
7. Top with noodles, second layer of ricotta cheese mix, then remaining zucchini. 
   
8. Add another layer of noodles, spread with marinara sauce, and top with remaining mozzarella and Parmesan cheeses.
   
9. Cover with nonstick foil and bake 30 minutes; uncover and bake an additional 20 minutes or until browned.
   
10. 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%.