HealthFocused

Educational health information to improve your well-being.

3 Heart-Healthy Meals for Winter

February 7, 2017
Published in: Nutrition

A healthy salad and entree ready for meal time

You may be hoping for rising temperatures, but there are still several more weeks of winter. In celebration of Heart Month, treat yourself to three warm dishes packed with flavor and they are kind to your heart.

Balsamic Chicken

If you're looking for a heart-healthy dish that is full of flavor, you'll enjoy this balsamic chicken recipe. Serve it with a light spinach and green apple salad for a crunchy kick. This light and healthy dish is an excellent option for those trying to maintain their weight while avoiding the temptation of greasy, fatty meats.

Ingredients

  • 1/2 cup balsamic vinegar
  • ½ cup low-sodium chicken stock
  • 2 tablespoons of honey or sugar substitute
  • 3 minced garlic cloves
  • 2 teaspoons dried Italian herb seasoning
  • 3 tablespoons of canola oil
  • 1 whole chicken

Directions

  1. Blend the balsamic vinegar, canola oil, chicken broth, honey or sugar substitute, garlic, and Italian seasoning in a food processor. Set aside for later.
  2. Preheat oven to 350 degrees F
  3. Place the chicken in a roasting pan.
  4. Season the meat generously inside and out with the mixture.
  5. Bake uncovered one hour and fifteen minutes to a minimum internal temperature of 180 degrees F.
Yummy Balsamic Chicken

Lemon Pepper Salmon

This dish is perfect when prepared with a refreshing, crisp salad. The omega-3 fatty acids in fish are good for your heart. Salmon is also an excellent source of potassium, making it a perfect choice for people desiring a heart-healthy meal.

Ingredients

  • 1 lb. salmon filet, skin removed
  • Freshly grated lemon zest
  • ¼ teaspoon salt
  • Dash of cracked black pepper
  • 1 tablespoon of fresh lemon juice
  • 1 tablespoon of butter, cut into small pieces

Directions

  1. Heat oven to 400 degrees F.
  2. Line a rimmed baking pan with aluminum foil.
  3. Put the salmon into the pan.
  4. Sprinkle the salmon with salt, pepper, and lemon zest.
  5. Put the pieces of butter evenly on the top of the salmon.
  6. Pour lemon juice atop the salmon.
  7. Bake uncovered for about 12-15 minutes.
Lemon Pepper Salmon

California Quinoa Salad

Eliminating meat from you diet can also help you remove plaque from your arteries and reduce your risk of having a heart attack. Even if you don't give up meat entirely, reducing your meat intake can help you manage your risk levels. What better way to celebrate a healthy lifestyle for the new year than to try this delicious dish? It can be served as a main dish or a side item.

Ingredients

  • 1 cup quinoa
  • 1/4 cup sliced almonds
  • 1/4 cup balsamic vinegar
  • 1/4 cup cranberries
  • 2 tablespoons chopped fresh cilantro leaves
  • Lime zest from two limes
  • 1 red bell pepper, diced
  • 1 mango, peeled and diced
  • ½ cup sweet peas
  • 1/3 cup chopped red onion
  • 1/4 cup unsweetened coconut flakes

Directions

  1. Fill a large saucepan with 2 cups of water.
  2. Cook the quinoa according to the instructions on the package.
  3. Set it aside.
  4. Whisk together the balsamic vinegar and lime zest in a small bowl.
  5. Set it aside.
  6. Use a large bowl to combine the quinoa with the rest of the ingredients.
  7. Pour the balsamic mixture atop the salad and gently toss to combine.
  8. Serve immediately.
California Quinoa Salad makes a great main disk or side