Share the love with 3 heart-healthy dinners

There’s no better way to show your love than by preparing a meal. When it’s delicious and healthy, your affection comes shining through. Share the love tonight.

Pasta with ricotta and mushrooms

Everyone loves a good pasta dish. You can enjoy this nutrient-rich meal knowing it’s healthy, filling and gives comfort.

Makes 2 servings | Prep: 5 min | Cook: 12 min

Ingredients

• 4 oz whole wheat noodles
• ½ cup part-skim ricotta cheese
• 1 cup chopped tomatoes
• 1 cup sliced mushrooms of your choice, such as cremini, shiitake, etc.
• 2 tsp fresh basil, chopped
• 2 tsp fresh parsley, chopped

Preparation

• Cook noodles and drain.
• In the same pot, add drained noodles, ricotta cheese, tomatoes, mushrooms, basil and parsley.
• Heat through.

Nutrition

(per serving)

Calories: 340 | total fat: 6 g | saturated fat: 3 g | sodium: 70 mg | cholesterol: 15 mg | total carbs: 49 g | fiber: 7 g | sugars: 5 g | protein: 16 g | potassium: 447 mg

Zesty grilled chicken with thyme

This grilled chicken is full of flavor and gluten-free. Pair with steamed fresh vegetables or a side salad for a complete meal.

Makes 2 servings | Prep: 20 min | Cook: 10 min

Ingredients

• 2 boneless, skinless chicken breasts cut in half
• 2 tsp Dijon-style mustard
• 1 clove garlic, crushed
• 2 sprigs fresh thyme (about ¼ tsp)
• 1 tsp prepared horseradish (optional)

Preparation

• Combine all the ingredients except chicken in a bowl or container large enough to accommodate the chicken breasts.
• Coat the chicken breasts with the mixture and let stand for at least 15 minutes.
• Grill (or broil) about 5 minutes per side or until chicken is cooked through (internal temperature of 165°F).
• Try substituting fresh oregano for the thyme.

Nutrition

(per serving)

Calories: 211 | total fat: 9 g | saturated fat: 2 mg | sodium: 225 mg | cholesterol: 102 mg | total carbs: 1 g | fiber: 1 g | sugars: 0 g | protein: 37 g | potassium: 319 mg

Baked Cajun fish and easy collard greens

Enjoy a savory Southern classic with nutritious greens and fish.¹ It cooks fast and tastes great.

Makes 4 servings | Prep: 20 min | Cook: 25-30 min

Ingredients for fish

• 1 Tbsp extra-virgin olive oil
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp ground black pepper
• ½ tsp cayenne pepper (more or less, depending on desired spiciness)
• 1½ tsp paprika
• 1 tsp thyme
• 4 fish fillets (you can use any white fish, such as catfish, tilapia or trout)
• Nonstick cooking spray

Preparation for fish

• In a shallow bowl, combine oil, garlic powder, onion powder, pepper, cayenne, paprika and thyme.
• Prepare a 9×13 baking dish with nonstick spray.
• Coat fish fillets in seasoning mixture and place in a baking dish.
• Pour any remaining seasoning mixture over the fish.
• Bake at 425°F for 15 minutes, until fish flakes with a fork.

Ingredients for collard greens

• 1 Tbsp vegetable oil
• ½ small onion, thinly sliced
• 1 tsp jarred, minced garlic
• 1 tsp sugar
• ½ tsp red pepper flakes (add more if you like spicier food)
• 1 bunch collard greens
• 2 Tbsp water
• 1 slice of uncured, nitrate-free Canadian bacon, diced
• 1 Tbsp cider vinegar

Preparation for collard greens

• Wash the greens and blot lightly with a paper towel.
• Remove stems from larger leaves by stripping the leaf off from either side of the stem (it is OK to leave the stems on the tender inner leaves).
• Stack 8 leaves together, roll up and slice into 1-inch sections.
• In a large skillet, heat oil on medium heat.
• Add onion and cook until translucent (3 minutes, stirring occasionally).
• Add garlic and cook 30 seconds more.
• Add sugar, red pepper flakes, greens, vinegar, water and Canadian bacon. Cover and cook until tender (20 minutes).
• Serve it warm and enjoy!

Nutrition

(per serving)

Calories: 285 | total fat: 17 g | saturated fat: 2 g | sodium: 216 mg | cholesterol: 93 mg | total carbs: 5 g | fiber: 2 g | sugars: 1 g | protein: 26 g | potassium: 640 mg

Speak with a dietitian today

Now that you’re eating healthy, how about adding some activity? Here are five ways to exercise for your heart.

Published February 5, 2025