Heart Healthy Tips: Recipes

Smothered Chicken with an Italian Kick!

By Heart Healthy Tips

Step One: Prepare the chicken
Season the chicken with salt and pepper. Heat the olive oil over medium heat in a large skillet. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Step Two: Cook the Sauce
Keeping the same pan over medium heat, add the peppers and prosciutto and cook for 5 minutes until the peppers have browned and the prosciutto is crisp. Add the garlic and cook for 1 additional minute. Add tomatoes, wine, and herbs.

Step Three: Cook the Chicken
Place the chicken to the sauce, add the stock, and bring the mixture to a boil. Reduce heat and simmer for 25 minutes until the chicken is cooked.

Step Four: Serve
Add the capers. Stir to combine and serve.
6 skinless chicken breasts
Himalayan pink salt
Fresh ground black pepper
1/4 cup olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 ounces prosciutto, chopped
2 cloves garlic, chopped
1 15oz can diced tomatoes
1/2 cup white wine
1/2 cup chicken stock
2 tablespoons capers
Dried Oregano
Dried Basil
Nutritional Information:
Calories – 266
Fat – 13g
Carbs - 8g
Protein - 27g

Quick and Easy Recipe for a nutritious Smoothie Bowl.

By Heart Healthy Tips

Step One - Make the Smoothie
Add frozen berries, OJ, yogurt, banana, and honey (optional) in a blender until smooth.

Step Two - Top with Deliciousness
Pour the smoothie into a bowl. Top with slices strawberries, blueberries, raspberries, vanilla, and granola.

Smoothie Ingredients:
1 cup frozen mixed berries
3/4 cup orange juice
1/4 cup low-fat vanilla yogurt
1 frozen ripe banana
1 teaspoon honey (optional)

Toppings for a Smoothie Bowl:
1/4 cup fresh blueberries
1/4 cup fresh raspberries
1/2 cup fresh strawberries
2 tbsp granola
1/2 Sliced Banana
1 tbsp sliced almonds
Nutritional Information:
Calories - 366
Carbs - 86g
Fat - 3g
Protein - 5g

Low Calorie and Delicious Chicken Meal

By Heart Healthy Tips

Step One: Prepare the Chicken

Pound chicken breasts with a meat mallet until about 1/3-in thick. Sprinkle with salt and pepper.

Step Two: Cook the Chicken

Heat the olive oil in a large nonstick skillet over medium heat. Pour whole-wheat flour on a medium plate and fully coat the chicken, shaking off any excess. Place chicken in the skillet and fry until golden brown, approx. 4-5 minutes per side. Transfer chicken to large plate, or serving dish, and cover to keep warm.

Step Three: Make the Sauce

Add the chicken broth and sun-dried tomatoes to the same skillet while stirring frequently for approx. 1 minute. Then add the mushrooms and cook until the mushrooms are soft, approx. 4-5 minutes. Add salt and pepper to taste. Add the wine and bring all ingredients to a simmer. Finally add the butter and continue stirring until melted (approx. 1 minute).

Step Four: Serve
Spoon the sauce over the warm chicken and serve with your choice of greens. Garnish with chopped parsley if desired!
1 lb Boneless/Skinless Chicken Breasts cut into 4oz pieces

Pink Himalayan Salt (to taste)

Fresh Black Pepper (to taste)

1/3 cup Whole-wheat Flour

1 & 1/2 tbsp Olive Oil

3/4 cup Chicken Broth (preferably low sodium)

1/3 cup Chopped Sun-dried Tomatoes

1/2 lb Cremini Mushrooms, sliced

1/3 cup Marsala Wine

1/2 tbsp Unsalted Butter
Nutritional Information:
Calories - 295

Fat - 10g

Carbs - 19g

Protein - 29g

Delicious spaghetti & meatballs with a Heart Healthy Twist

By Heart Healthy Tips

Step 1: Bake the Spaghetti Squash
Preheat the oven to 425 degrees F. Cut the squash in half lengthwise and remove all seeds. Sprinkle with a few pinches of salt, then brush with olive oil. Put the squash, with the cut-side up, on a baking tray and cover with foil. Bake covered for 20 minutes, then continue roasting for an additional 35 minutes.

Step 2: Make the Meatballs
While the squash is roasting, make the meatballs: Blend the celery, carrot, onion, garlic and parsley in a food processor until it makes a paste. Place half of the paste to a bowl; add ground beef, ground pork, eggs, breadcrumbs, parmesan and salt to the bowl and mix by hand. Press the mixture into meatballs (makes 20-25); transfer a baking sheet sprayed with oil. Bake for 10 minutes in the same oven as the squash.

Step 3: Make the sauce:
Heat 3 tbsp of olive oil in a large pot over medium to high heat. Place remaining vegetable paste into the pot and cook for 5 minutes, stirring until the paste looks dry. Add the tomato puree also adding the water to the pot. Stir in basil, oregano and bring to a simmer. Add the meatballs and simmer for 15 to 20 minutes or until meatballs are fully cooked.

Step 4: Scoop out the squash and serve
Scrape the spaghetti squash flesh into strands using a fork and transfer to a large bowl. Season with salt and pepper to taste. Divide the squash among bowls and top each with some meatballs and sauce. Top with parmesan cheese if desired.
1 medium spaghetti squash

Himalayan Pink Salt

3 tbsp olive oil 

1 carrot, chopped

1 onion, chopped

6 cloves garlic

1 cup fresh parsley leaves

1 lb ground beef

1 lb ground pork

2 large eggs

1 cup breadcrumbs

1 cup grated parmesan cheese

2 28oz cans tomato puree

2 cup water
1 tsp dried basil

1 tsp dried oregano
Nutritional Information: (Serving Size:1 cup Squash & 6 meatballs)

Calories 344
Fat 19g

Protein 15g

Carbs 29g

A yummy low calorie, low fat, alternative side dish.

By Heart Healthy Tips

Step One: Prepare the Cauliflower
Separate cauliflower into florets then cut away as much stem as possible. Separate into 3-4 batches and break up the cauliflower in a food processor until the mixture resembles rice or couscous.

Step Two: Cook the Cauliflower
Heat the oil in a large skillet over medium-high heat. Add onions, and stir to coat in oil. Stir frequently, cooking for 6 minutes, until the onions are golden brown. Add the processed cauliflower. Add salt, and cook 4 minutes more, stirring frequently, until the cauliflower has softened then remove the skillet from the heat.

Step Three: Serve
Spoon the cauliflower into a serving bowl and season to taste with Himalayan salt and Fresh Ground Black Pepper. Serve warm as a side to your favorite Heart Healthy dish.
Ingredients: (for 4 servings)
1 large head of cauliflower
3 tbsp olive oil
1 medium white onion, very finely chopped
Himalayan Salt
Fresh Ground Black Pepper
Nutritional Information: (Servings size 3/4 cup)
Calories – 137
Fat – 2g
Carbs - 10g
Protein - 3g
RECIPE: Hearth Healthy Bacon & Egg Muffin

Make this easy Low Calorie Breakfast that is also a great meal prep hack!

By Heart Healthy Tips

Step 1 - Prep the Oven and Ingredients
While the oven is preheating to 400F, place the potato slices in the bottom of each of the 12 cups of a muffin tray. Portion the red peppers between the cups and wrap one strip of bacon around the inside of each cup in the muffin tray.

Step 2 - Bake the Bacon and Veggies
Bake for 10 minutes until the bacon fat begins to bubble around the potatoes.

Step 3 - Add the Eggs and Bake
Remove the muffin trays from the oven and crack an egg into each cup, breaking the yolk and lightly mixing the peppers and eggs. Sprinkle Salt and Pepper to taste. Bake an additional 10 minutes.

Step 4 - Serve or Store
Release the Bacon from the Muffin trays using a spatula. Serve with some hot sauce if you need the kick or store for your meal prep!
Ingredients: (12 servings)
12 strips of bacon
2 red potatoes, peeled and sliced into sixes
1 diced red bell pepper
12 large eggs
Pink Himalayan Salt
Fresh Black Pepper
Hot sauce for an optional Extra Kick 🥵
Nutritional Info: (per muffin)
Calories - 130
Fat - 7g
Protein - 9g
Carbs - 7g

Heart Healthy Tips

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