During the month of February, we celebrate heart month, and not just because of Valentine’s Day. The American Heart Association also recognizes February as a time to spotlight heart disease, which is the No. 1 killer of Americans. This heart-healthy meal plan not only includes a tasty dinner but also a dessert.
Sheet Pan Salmon and Bell Pepper Dinner
Although salmon is considered a fatty fish, the fat it contains is considered heart-healthy, as it contains a good amount of omega 3 fatty acids. This type of fat has been linked to numerous benefits for heart health, including lowering triglycerides and raising HDL (good) cholesterol levels. Pair this recipe with a nice green salad or brown rice for a complete meal.
- 2 tablespoons olive oil
- 4 (3-ounce) salmon fillets
- 2 red bell peppers, cut into bite-sized pieces
- 1 yellow bell pepper, cut into bite-sized pieces
- 1 onion, sliced
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 2 tablespoons water
- 1 tablespoon maple syrup
- 5 cloves garlic, minced
- ½ teaspoon salt, to taste, optional
- 1 teaspoon ground cumin
- ½ bunch fresh parsley, chopped
- 1 lemon, sliced
- Preheat oven to 400 degrees. Grease a sheet pan with 2 tablespoons olive oil.
- Place salmon fillets, red and yellow bell peppers, and onion on the prepared sheet pan.
- Combine lemon juice, 3 tablespoons olive oil, water, maple syrup, garlic, salt, red pepper flakes, cumin and parsley in a small bowl. Drizzle two-thirds of the sauce over the sheet pan.
- Bake in the preheated oven until salmon is cooked through and flakes easily with a fork, 15-20 minutes.
- Serve with lemon slices and remaining sauce.
Servings: 4 | Calories: 337 | Total fat: 23g | Saturated fat: 3g | Cholesterol: 47mg | Sodium: 260mg | Total carbohydrate: 17g | Dietary fiber: 4g | Sugar: 7g | Protein: 19g
Berry Cheesecake Trifle
Looking for a sweet treat to break up the winter doldrums? This is a great recipe to shower some love on your favorite people while keeping their overall health in mind. The recipe keeps saturated fat and calories in check and is a beautiful ending to a romantic dinner or family gathering. Enjoy!
- 2 cups fat-free cottage cheese
- 2 cups powdered sugar
- 1 cup fat-free sour cream
- 2 teaspoons vanilla extract
- ½ teaspoon almond extract
- 1 cup whipping cream
- 1 prepared angel food cake, cut into 1-inch cubes
- 1-quart fresh strawberries, sliced
- 1-quart fresh raspberries
- 2 tablespoons sugar
- Place cottage cheese in food processor and process until smooth. Add powdered sugar, sour cream, and vanilla and almond extracts, and process until smooth and well mixed.
- Beat whipping cream until stiff peaks form. Fold whipped cream into cottage cheese mixture. Add cake cubes and gently fold together until cake pieces are coated with cottage cheese mixture.
- Mix strawberries, raspberries and sugar together. Let sit for 5-10 minutes.
- Place a layer of fruit in the bottom of a trifle bowl. Top with a layer of cake mixture and repeat process, ending with a layer of berries on the top.
Servings: 16 | Calories: 205 | Fat: 6g | Saturated fat: 3g | Sodium: 190mg | Carbohydrate: 34g | Fiber: 2g | Protein: 5g | Calcium: 137mg
Salmon recipe compliments of allrecipes.com. Both recipes shared by Michelle Eaton, M.S., Registered Dietitian, ThedaCare.