Looking for a dinner that will satisfy your taste buds even as it helps your heart? Try putting the following recipes—including a salad, a side and an entree—on the same cardio-friendly menu.
Awesome Apple Chia Salad
This healthy take on coleslaw features three superfoods. Apples contain not only soluble fiber but also healthful polyphenols; chia seeds also provide fiber in addition to protein, healthy fats and crucial minerals; and broccoli provides a wealth of phytonutrients.
1–2 Granny Smith apples (enough to make 1/2 cup when chopped)
1–2 Gala apples (enough to make 1/2 cup)
2/3 cup shredded broccoli slaw*
1/2 cup sliced carrot
2 tbsp nonfat sour cream
1 tsp dry chia seeds
1 tbsp frozen apple juice concentrate (thawed)
1 tsp lemon juice
1 tsp sugar or 1/2 tsp stevia
*Broccoli slaw is available bagged in the produce section. If you can’t find it, substitute 1/3 cup each shredded red and green cabbage.
Yields 6 servings
Source: reprinted from The Chia Seed Cookbook by MySeeds Chia Test Kitchen (Skyhorse Publishing)
Tomato-Brown Rice Pilaf
The garlic in this recipe is famous for its healthy reputation, as is the fiber found in brown rice.
1 tbsp olive oil
1 tsp dried oregano
1/2 cup chopped onion
3 cloves garlic, chopped
1 cup brown basmati rice, rinsed and drained
1 cup coarsely chopped fresh tomato
3 cups chicken broth*
1/2 tsp salt
1/2 tsp freshly ground black pepper
* For sodium-restricted diets: Use low-sodium or sodium-free broth, eliminate the added salt and increase the oregano by 1/4 tsp.
Yields 4 servings
Source: reprinted with permission from The Too Many Tomatoes Cookbook by Brian Yarvin (The Countryman Press)
Cherry-Stuffed Grilled Chicken
The cherries are the nutritional stars of this recipe, rich in healthful plant compounds and offering copper, manganese and potassium as well as vitamin C.
1 1/2 cups pitted and coarsely chopped sweet cherries
1/4 cup chopped onion
1 tsp chopped fresh sage
1/2 tsp salt
1/2 tsp chopped fresh thyme
4 skinless chicken breast halves (4–6 oz each)
3 tbsp olive oil
2 tbsp white wine vinegar
1 1/2 tsp garlic salt
1/2 tsp coarsely ground pepper
Yields 4 servings
Source: reprinted with permission from Northwest Cherry Growers
