Heart-healthy entrees for every meal

 

These nourishing mains, provided by the dietitians at the Parkview Heart Institute, are low-sodium, high flavor and perfect for your menu any time of day. 

 

Cheesy Eggplant Caprese Gnocchi Skillet

16-ounce package Trader Joe’s Cauliflower Gnocchi (or Delallo gnocchi)
1 tablespoon olive oil
½ large onion or 1 small onion (chopped)
1 pound eggplant, diced
2 cloves garlic, crushed
5-ounce container of fresh baby spinach
1 tablespoon tomato paste
28-ounce can San Marzano Style crushed tomatoes
6 leaves fresh basil
6 ounces small mozzarella cheese pearls

1. Bring water to a boil and cook gnocchi according to package directions. Drain.
2. Meanwhile, set a large nonstick skillet over medium heat and add the oil.
3. When the oil is warm, add the onion and eggplant to the pan and sauté for about 3 minutes, or until it begins to soften. Then add the garlic and cook until fragrant, about 1 minute.
4. Gradually add the spinach, stirring until it wilts. Once it’s all in the pan, sauté for 1 to 2 minutes, or until it cooks down.
5. Push it to one side of the pan with a spoon and add the tomato paste, stirring until it smells lightly caramelized and toasty.
6. Pour in the can of tomatoes and decrease the heat to medium.
7. Cover the pan and cook for 5 to 6 minutes, or until the eggplant is tender.
8. Add the cooked gnocchi, place the mozzarella on top, cover the pan and cook for 3 to 5 minutes, or until the mozzarella is melty.
9. Garnish with torn fresh basil and serve.

Nutrition facts

[Servings: 4; Serving size: 1 ½ cups; Calories: 281; Carbohydrates: 27g; Protein: 15g; Fat: 11g; Saturated fat: 4g; Trans fat: 0g; Cholesterol: 23mg; Potassium: 660mg; Sodium: 351mg; Fiber: 8g; Sugar: 6g]

 

Mahi Mahi Fish Tacos

6 mahi mahi filets
½ cup lime juice
¼ cup olive oil
1 tablespoon cumin
1 tablespoon chili powder
½ bag coleslaw
½ cup cilantro, chopped
10 corn tortillas
5 ounces Fage® 0% Greek plain yogurt
1 chipotle pepper in adobo sauce, chopped finely
1 avocado
1 tomato
1 bunch green onions

1. Marinate filets in olive oil and lime juice for 30 minutes. Discard marinade. Sprinkle both sides of the fish with cumin and chili powder. Grill fish until it flakes easily with a fork.
2. Meanwhile, dice avocado, green onions and tomato. Set aside.
3. Finely chop chipotle pepper and add it to the Greek yogurt to your liking of “spicy.” Blend well. Stir in tomatoes and green onions. Set aside.
4. Mix ½ bag coleslaw with ½ cup chopped cilantro.
5. Once the fish is done, flake it into strips. Add the fish, avocado and yogurt to a tortilla, add sauce and top with the cabbage mixture.
    

Nutrition facts

[Serving size: 2 tacos; Calories: 322; Fat: 12g; Saturated fat: 1g; Cholesterol: 45mg; Sodium: 272mg; Carbohydrates: 35g; Fiber: 7g; Protein: 31g]

 

Tomato and Mushroom Mini Crustless Quiches

1 teaspoon avocado oil
1 cup onion, diced
1 cup mushrooms, chopped
½ bag fresh baby spinach, chopped
½ cup sundried tomatoes, diced
½ small carton JUST Egg®

1. Preheat oven to 300 degrees.
2. Heat the avocado oil in a large skillet. Add the onion and mushrooms and sauté for about 5 minutes. Add the spinach and sauté for about 30-45 seconds more. Remove from heat and stir in the sundried tomatoes.
3. Fill each muffin cup ½ of the way with filling mixture. Pour in a small amount of JUST Egg® until the muffin cup is about ¼ full.
4. Bake at 300 degrees for 20 minutes. Let stand for 5 minutes.
    

Nutrition facts

[Servings: 24; Calories: 20; Carbohydrates: 2g; Fiber: 1g; Protein: 1g; Fat: 1g; Saturated fat: 0g; Sodium: 50mg]
 

For more cooking inspiration, browse the Nutrition & Recipes category of our blog, the Parkview Dashboard.