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Heart-Healthy Entrées

Heart-Healthy Entrées

April 29, 2013

Credit: Photo: Randy Mayor

These meat-based main dishes use fresh ingredients and healthy fats to create heart-smart meals that are filling and fast.

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Nutritious Entrées

Credit: Photo: Randy Mayor

Lean cuts of meat including beef, pork, chicken, and turkey are an important part of consuming enough protein to maintain a healthy and balanced diet.

First up is our Filet Mignon with Arugula Salad. Arugula, a peppery salad green, makes a tasty bed for pan-seared steak. Asiago garlic bread is a fitting accompaniment. Combine 1 tablespoon olive oil and 1 minced garlic clove; brush evenly over 4 (1-inch-thick) French bread slices. Top each bread slice with 1 tablespoon grated Asiago cheese. Broil 2 minutes or until cheese melts and bread is toasted.

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Grilled Flank Steak Soft Tacos with Avocado-Lime Salsa

Credit: Photo: Randy Mayor

View Recipe: Grilled Flank Steak Soft Tacos with Avocado-Lime Salsa

Chili and chipotle powders lend earthy, smoky flavors to the grilled beef. For milder flavor, use ancho chile powder in place of the hot chipotle. The spice rub would also work nicely on chicken breasts.

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Roasted Flank Steak with Olive Oil-Herb Rub

Credit: Photo: Randy Mayor

Brushed with a rub of fresh herbs flavored with olive oil and lemon zest, this flank steak is roasted with red wine-laced broth, adding up to lots of flavor with little fuss. Leftovers, if there are any, make great steak sandwiches.

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Slow-Cooker Beef Pot Roast

Credit: Photo: Randy Mayor

Pair this home-style favorite with mashed potatoes to soak up the sauce. Leftover meat makes great hot roast beef sandwiches the next day.

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Individual Salsa Meat Loaves

Credit: Photo: Oxmoor House

Making meat loaf in single-serving portions reduces the cooking time by half and keeps the meat juicy.

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Pork Chops with Mustard Cream Sauce

Credit: Photo: Oxmoor House

Using fat-free half-and-half gives this dish a creamy, rich flavor that fat-free milk can't. Sprinkle the finished dish with chopped fresh parsley, if desired.

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Grilled Pork with Blackberry-Sage Sauce

Credit: Photo: Randy Mayor

If your blackberries are particularly sweet or tart, adjust the amount of sugar in the sauce accordingly by 1/2 teaspoon or so to find the right balance.

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Roasted Pork Tenderloin with Orange and Red Onion Salsa

Credit: Photo: Randy Mayor

Comfort food is perfect for family night, so dish up a hearty pork dish with a tangy salsa topping. A quick and hearty rice-and-beans side dish complements the roast.

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Warm Spinach Salad with Pork and Pears

Credit: Photo: Becky Luigart-Stayner

A loaf of whole-grain or sesame seed bread completes the dinner. Blue cheese balances the sweetness of the pears and raisins; choose a premium variety for more intensity.

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Beef and Beer Chili

Credit: Photo: Randy Mayor

Cook a flavorful pot of chili in just 40 minutes for a quick weeknight meal that's sure to warm the soul. You can easily double the recipe and freeze extra for later.

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Sesame Brown Rice Salad with Shredded Chicken and Peanuts

Credit: Photo: Randy Mayor

Cook the brown rice in plenty of water so it won't be sticky. Serve this brown rice chicken salad dish with lime wedges.

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Cilantro-Lime Chicken with Avocado Salsa

Credit: Photo: Becky Luigart-Stayner

A three-minute dip into a pungent cilantro-lime marinade is all that's needed to deliver big flavor to chicken breasts. Serve with saffron rice.

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Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad

Credit: Photo: Oxmoor House

Scaloppine are chicken breasts pounded thin; they cook to perfection in four minutes. The crisp salad comes together quickly, too, which makes this a great dinner for a busy night.

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Peanut-Crusted Chicken with Pineapple Salsa

Credit: Photo: Oxmoor House

Pick up a container of fresh pineapple chunks in the produce section of the supermarket; chop into half-inch pieces for the salsa. Serve with steamed broccoli and warm rolls to complete the dinner.

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Chicken, Cashew, and Red Pepper Stir-Fry

Credit: Photo: Randy Mayor

This chicken stir-fry dish balances salty, sweet, tangy, and spicy ingredients. Spoon it alongside a quick rice pilaf.

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Grilled Chicken Thighs with Roasted Grape Tomatoes

Credit: Photo: Becky Luigart-Stayner

Although the tomato mixture and tangy lemon marinade complement the full-flavored chicken thighs, you can use this same preparation with tuna steaks. Roast the tomatoes while the chicken marinates. Garnish with fresh parsley.

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Chicken Bulgur Salad

Credit: Photo: Oxmoor House

Reminiscent of tabbouleh, this Lebanese-inspired dish is a smart choice if you want to incorporate more fiber into your diet. Bulgur—wheat berries that have been steamed, dried, and ground—is the basis of many salads in the Middle East. Serve this salad with warmed whole wheat pita bread.

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Grilled Chicken and Pineapple Sandwiches

Credit: Photo: Oxmoor House

Tickle your palate with a taste of the tropics. Pineapple has a natural juiciness that gives this sandwich an irresistible taste. The fruit also offers a healthy reason for indulging: It's a high source of vitamin C.

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Mediterranean Turkey Burgers

Credit: Photo: Randy Mayor

Serve a light and fresh turkey burger flavored with pesto and feta cheese. A spicy and creamy tzatziki sauce is great spread on the burgers or served on the side for dipping.

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Chicken-Escarole Soup

Credit: Photo: Oxmoor House

To cut down on time and keep cleanup to a minimum, use kitchen shears to easily chop tomatoes while they're still in the can.

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White Bean and Turkey Chili

Credit: Photo: Randy Mayor

Crowd-pleasing white bean chili calls for canned beans and chicken broth, making prep convenient.

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Heart-Healthy Entrées

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Nutritious Entrées

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Grilled Flank Steak Soft Tacos with Avocado-Lime Salsa

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Roasted Flank Steak with Olive Oil-Herb Rub

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Slow-Cooker Beef Pot Roast

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Individual Salsa Meat Loaves

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Pork Chops with Mustard Cream Sauce

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Grilled Pork with Blackberry-Sage Sauce

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Roasted Pork Tenderloin with Orange and Red Onion Salsa

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Warm Spinach Salad with Pork and Pears

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Beef and Beer Chili

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Sesame Brown Rice Salad with Shredded Chicken and Peanuts

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Cilantro-Lime Chicken with Avocado Salsa

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Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad

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Peanut-Crusted Chicken with Pineapple Salsa

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Chicken, Cashew, and Red Pepper Stir-Fry

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Grilled Chicken Thighs with Roasted Grape Tomatoes

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Chicken Bulgur Salad

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Grilled Chicken and Pineapple Sandwiches

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Mediterranean Turkey Burgers

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Chicken-Escarole Soup

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White Bean and Turkey Chili

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