Despite what the occasional warm weather fluke might indicate, it’s winter. It’s the time of year when many people would rather submerge themselves in blankets with take-out food rather than stand in the cold to put together a decent meal. However nice this may seem, it’s definitely not a heart-healthy practice that’s sustainable for your body, or your wallet, in the long run. Thanks to MyRecipes.com, here are five dishes that are not only easy and quick in preparation, but also healthy and delicious. They’re sure to make you feel good on even the coldest, darkest winter days.
Shrimp Stir-Fry
Forgo your usual take-out menu stir-fry for this 10-minute fix.
Makes: 4 servings (1 cup)
- 1/4 cup fat-free, less-sodium chicken broth
- 2 tablespoons rice vinegar
- 2 tablespoons low-sodium soy sauce
- 2 teaspoons cornstarch
- 1/2 teaspoon dark sesame oil
- 1/4 teaspoon crushed red pepper
- 1 tablespoon canola oil, divided
- 1 tablespoon minced peeled fresh ginger
- 1 tablespoon bottled minced garlic
- 1 pound peeled and deveined large shrimp
- 1/4 teaspoon salt
- 4 cups small broccoli florets
- 1 cup vertically sliced onion
- Combine the first 6 ingredients in a bowl and stir them together.
- Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add ginger and garlic to the pan if desired and stir for 30 seconds. After sprinkling shrimp with salt, add them to the pan and stir-fry 3 minutes or until done.
- Add the remaining 1 teaspoon canola oil to the pan, and add broccoli and onion. Stir-fry for 4 minutes or until broccoli is crisp-tender.
- Add shrimp mix and broth mixture to the pan, fry for 1 minute or until thickened.
Pro-tip: Serve over steamed rice, which you can heat up in the microwave as you put together your stir-fry for instant satisfaction.
Sweet-Spicy Glazed Salmon
Try this healthier alternative to your order of sweet-and-sour chicken.
Makes: 4 Servings (1 fillet)
- 3 tablespoons dark brown sugar
- 1 tablespoon low-sodium soy sauce
- 4 teaspoons Chinese-style hot mustard
- 1 teaspoon rice vinegar
- 4 (6-ounce) salmon fillets (about 1 inch thick)
- Cooking spray
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Preheat oven to 425° Combine 4 ingredients in a saucepan, bring to boil.
- Place fish on a foil-lined jelly-roll pan covered in cooking spray, sprinkle with salt and pepper, bake for 12 minutes.
- Preheat broiler. Brush sugar mixture over salmon, broil 3 inches from heat for 3 minutes or until fish flakes easily when tested with a utensil.
Marinara Sauce over Rotini
Keep it simple with this Italian-style classic.
Makes: 4 servings (1 cup pasta, ¾ cup sauce)
- 2 tablespoons chopped fresh or 2 teaspoons dried basil
- 2 tablespoons chopped fresh or 2 teaspoons dried parsley
- 1 teaspoon sugar
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (28-ounce) can diced tomatoes, undrained
- 1 tablespoon capers
- 4 cups hot cooked rotini (about 4 cups uncooked corkscrew pasta)
- Heat oil in medium saucepan over medium heat. Add onion and garlic (bottle minced garlic or garlic cloves), and sauté 2 minutes.
- Add basil and next 6 ingredients (basil through tomatoes) and bring to a boil. Reduce heat and simmer for 15 minutes. Add capers. Serve over pasta
Pro-tip: Add chicken for protein over the pasta, and sprinkle on Parmesan cheese for a sharp finish.
Sesame Pork Rice
Another take-out classic turned cheap, quick, and healthy for your dine-in experience.
Makes: 4 servings (serving size: 1 ¼ cups)
- 1 pound boneless center-cut loin pork chops, cut into bite-sized pieces
- 1 1/2 teaspoons bottled minced garlic, divided
- 1 teaspoon bottled ground fresh ginger, divided
- 1 tablespoon dark sesame oil, divided
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons hoisin sauce
- 2 tablespoons rice vinegar
- 1/2 cup chopped green onions
- 1 tablespoon toasted sesame seeds
- Cook rice according to package directions, omitting salt. While rice cooks, toss pork with ½ teaspoon garlic and ½ teaspoon ginger. Heat 2 teaspoon oil in a large, nonstick skillet over medium-high temp. Add pork, sauté 3 minutes or until done. Remove from pan.
- Heat 1 teaspoon oil in a pan over medium-high temp. Add teaspoon garlic and ½ teaspoon ginger and sauté 30 seconds.
- Add rice, soy sauce, hoisin sauce and vinegar and cook 2 minutes. Stir in pork, cook 2 minutes or until thoroughly heated. Sprinkle with green onions and sesame seeds.
Pepper and Garlic-Crusted Tenderloin Steaks with Port Sauce
Why not have steak on a weeknight if you can have it in about 10 minutes––especially if it’s healthy!
Makes: 4 servings
- 2 teaspoons black peppercorns
- 1/2 teaspoon salt
- 3 garlic cloves, minced
- 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
- Cooking spray
- 1/4 cup port wine
- 1/4 cup canned beef broth
- 1 tablespoon chopped fresh thyme
- Seal peppercorns in a plastic bag, and crush them using a meat mallet. Combine peppercorns, salt, and garlic in a bowl, rub evenly over steaks.
- Heat large non-stick skillet over medium-high temp. Cover pan with cooking spray. Add steaks to pan, reduce heat. Cook 4 minutes on each side or until preferred degree of Remove steaks from pan and keep warm.
- Add port and broth to pan, stirring to loosen brown bits. Cook until reduced to ¼ cup or about 3 minutes. Place 1 steak on each plate, and drizzle with sauce. Sprinkle each with ¾ thyme.
Pro-tip: Steaks can be served with wild rice and steamed beans as healthy additions for optimum satisfaction.
For more heart-healthy recipes, visit recipes.heart.org.
