11 Heart-Healthy Meals for Busy Weeknights
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There are lots ofheart-healthy recipeson Epicurious, but trying to find easy heart-healthy meals for weeknights can feel overwhelming, especially if you're new to cooking with lowered sodium and saturated fat—and increased fiber and potassium—in mind.Meghan Goodman, MS, RDN, CDCES, CDNcombed through the Epi archives and used nutritional analysis software to select the recipes below, hoping to provide easy dinner inspiration for anyone looking for doable heart-healthy meals. Be sure to talk to your care provider to confirm that these recipes are right for you.
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Photo by Joseph De Leo, Food Styling by Micah Marie Morton1/11
Vegan Mushroom Cheesesteaks
Epicurious contributor Joy Manning transformed the cheesesteak for this heart-healthy dinner, inspired by the vegan cheesesteaks chef Ari Miller at his pop-up, Frizwit in Philadelphia. Savory cremini, shiitake, and king oystermushroomsstand in for beef here, and the cheese sauce is made with tofu, nutritional yeast, lemon juice, and a splash of IPA. If you're looking for fun, meatless heart-healthy meals, start here.
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图片由切尔西凯尔,亚历克斯Branni道具样式an, Food Styling by Anna Hampton2/11
Grain Bowls With Chicken, Spiced Chickpeas, and Avocado
Using store-bought rotisserie chicken means this dinner is easy to put together in just 20 minutes prep time. If you're watching sodium for heart health, use low-sodium or no-salt chickpeas.
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Photo by Chelsea Kyle, food styling by Rhoda Boone3/11
Baked Mustard-Crusted Salmon With Asparagus and Tarragon
This is one of the quickest methods we know forcooking salmon—and it yields flawless fish every time.
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Photo by Joseph De Leo, Food Styling by Liza Jernow4/11
Chickpea-Mushroom Veggie Burgers
These homemade veggie burgers are packed with flavor and texture. To keep things heart-friendly, Goodman advises to “go lightly with optional condiments and avoid pickles to keep salt levels lower.”
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Photo by Emma Fishman, Food Styling by Anna Stockwell5/11
Summer Corn, Tomato, and Salmon Salad With Za’atar Dressing
This dinner is pretty muchsummeron a plate, and it's ready in 35 minutes. Just keep the salt to 1¼ tsp. Diamond Crystal kosher salt or less if you're watching sodium.
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Photo by Nassima Rothacker6/11
Butternut Squash With Red Lentils and Tamarind
A creamy, cozy bowl of masoor dal with butternut squash, with a bit of zing from a tablespoon of tamarind paste.
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Photo by Chelsea Kyle, Food Styling by Simon Andrews7/11
Ginger-Grilled Chicken and Radishes with Miso-Scallion Dressing
The best summer dinners are dinners on the grill. Divide into eight servings to keep this within sodium guidelines.
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8/11
Vegan Sunflower Saag With Black-Eyed Peas
Sunflower seeds are the secret to this creamy vegan saag fromPlant-Based Indiaby Sheil Shukla. For the most heart-healthy version, use reduced sodium black eyed peas and raw or dry roasted, unsalted sunflower seeds.
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Photo by Chelsea Kyle, Prop Styling by Beatrice Chastka, Food Styling by Olivia Mack Anderson9/11
Grain Bowl Soup
As long as you use low sodium or no salt added chicken broth, this warming dish is an ideal addition to a heart-healthy meal plan.
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Photo by Isa Zapata, Food styling by Pearl Jones, Prop Styling by Anne Eastman10/11
Roasted Carrots and Chickpeas With Herby Cashew Cream
A flavor-packed way to make a big pile of veggies into a satisfying meal. To keep sodium within guidelines, use “no salt added” chickpeas.
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Photo by Chelsea Kyle, Prop Styling by Astrid Chastka, Food Styling by Anna Hampton11/11
Grain Bowl With Spiced Squash, Mushrooms, and Curried Yogurt
Grain bowls make easy heart-healthy meals. Start with red or brown rice, quinoa, or barley, top with roasteddelicataor acorn squash, mushrooms, and onion, and drizzle on a super-simple lemony yogurt sauce. Dinner is served!
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