When you hear about a heart-healthy recipe, you might immediately think about something that takes way more time than you have to spare. With these recipes, you can have tasty, heart-friendly meals in 30 minutes or less!
Servings: 4
Ingredients
4 medium russet potatoes
½ cup fresh salsa
1 ripe avocado, sliced
1 (15-ounce) can pinto beans, rinsed, warmed and lightly mashed
4 teaspoons chopped pickled jalapeños
Directions:
Pierce potatoes all over with a fork. Microwave on medium, turning once or twice, until soft. Transfer to a clean cutting board and let cool slightly.
Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don’t cut all the way through. Pinch the ends to expose the insides.
Top each potato with some salsa, avocado, beans, and jalapeños. Serve warm.
RELATED: ‘Balance’ Is Key For a Heart-Healthy Diet
Servings: 4
Ingredients
4 tablespoons tahini, divided
1 tablespoon lemon juice
3 teaspoons white miso, divided
1 ¼ teaspoons onion powder, divided
1 ¼ teaspoons garlic powder, divided
1 ¼ teaspoons ground pepper, divided
2 tablespoons water
1 teaspoon chopped fresh chives plus 2 tablespoons, divided
1 (15-ounce) can of no-salt-added chickpeas, rinsed
1 teaspoon ground cumin
¼ teaspoon salt
¼ cup fresh parsley leaves
½ cup shredded zucchini
⅓ cup old-fashioned rolled oats
1 tablespoon extra-virgin olive oil
4 whole-grain hamburger buns, toasted
1 cup packed fresh arugula
4 slices tomato
Directions:
Combine 2 tablespoons tahini, lemon juice, 1 teaspoon miso, ½ teaspoon onion powder, ¼ teaspoon garlic powder, and ¼ teaspoon pepper in a small bowl. Gradually whisk in water until the mixture is smooth. Stir in 1 teaspoon of chives. Set aside.
Place chickpeas, cumin, salt, and the remaining 2 tablespoons tahini, 2 teaspoons miso, 1 teaspoon garlic powder, 1 teaspoon pepper, and ¾ teaspoon onion powder in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. Add parsley and the remaining 2 tablespoons of chives. Pulse until the herbs are finely chopped. Transfer to a bowl.
Squeeze zucchini in a clean kitchen towel to remove extra moisture. Add the zucchini and oats to the chickpea mixture. Use your hands to combine, pressing to mash together. Form 4 patties.
Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and beginning to crisp. Carefully flip and cook until golden brown.
Serve the burgers on buns with the tahini-ranch sauce, arugula, and tomato slices.
Servings: 4
Ingredients
⅓ cup prepared pesto
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground pepper
1 pound peeled and deveined large shrimp (16-20 count), patted dry
4 cups arugula
2 cups cooked quinoa
1 cup halved cherry tomatoes
1 avocado, diced
Directions:
Whisk pesto, vinegar, oil, salt, and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.
Heat a large cast-iron skillet over medium-high heat. Add shrimp and stir until just cooked with a slight char. Remove to a plate.
Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado, and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.
RELATED: Heart Healthy Recipes: Sweet Potato Nachos
Servings: 5
Ingredients
4 tablespoons peanut oil or canola oil, divided
1 pound mixed mushrooms, sliced
1 medium red bell pepper, diced
1 bunch of scallions, trimmed and cut into 2-inch pieces
1 tablespoon grated fresh ginger
1 large clove of garlic, grated
1 (8-ounce) container of baked tofu or smoked tofu, diced
3 tablespoons oyster sauce or vegetarian oyster sauce
Directions:
Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft. Stir in scallions, ginger, and garlic. Cook for 30 seconds more. Transfer the vegetables to a bowl.
Add the remaining 2 tablespoons of oil and tofu to the pan. Cook, turning once, until browned. Stir in the vegetables and oyster sauce. Cook, stirring, until hot.
RELATED: Heart Healthy Recipes: Slow Cooker Tangy Tomato Brisket
Servings: 4
Ingredients
⅓ cup orange juice
3 tablespoons rice vinegar
3 tablespoons less-sodium soy sauce
1 tablespoon toasted sesame oil
2 teaspoons sambal oelek (Optional)
6 cups thinly sliced napa cabbage
2 cups sugar snap peas, thinly sliced diagonally
2 cups shredded cooked chicken breast
1 medium mango, sliced
½ cup coarsely chopped fresh mint
¼ cup sliced scallions
2 tablespoons toasted sesame seeds
Directions:
Whisk juice, vinegar, soy sauce, sesame oil, and sambal oelek (if used) in a large bowl. Add cabbage, peas, chicken, mango, mint, and scallions; toss gently to coat.
Serve the salad sprinkled with sesame seeds.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
