30-Minute Heart-Healthy Recipes for Busy Weeknights
Busy weeknights can leave us feeling drained and without the energy to cook a healthy meal. However, a heart-healthy diet is critical for maintaining good health and preventing chronic diseases. Here are some quick and easy recipes that take only 30 minutes or less to prepare, perfect for busy weeknights.
1. Grilled Lemon Herb Chicken
This flavorful Grilled Lemon Herb Chicken recipe is perfect for any night of the week. It is easy to make, healthy and tastes great. You can serve this dish with any vegetable of your choice to create a well-rounded meal.
- 2 boneless, skinless chicken breasts
- 2 tablespoons of olive oil
- 1 tablespoon of chopped fresh herbs (basil and thyme)
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
Preheat the grill to medium-high heat. Mix olive oil, herbs, salt, and pepper in a bowl. Rub the mixture over the chicken breasts. Place the chicken on the grill and cook for 3-5 minutes per side or until fully cooked.
2. One-Pan Balsamic Glazed Salmon
This recipe is a delicious and healthy dinner that requires only one pan, making clean-up a breeze. The salmon is flavorful and is cooked to perfection in a tangy balsamic glaze.
- 1 lb. salmon fillet
- 3 tablespoons of olive oil
- 1/2 cup of balsamic vinegar
- 2 tablespoons of honey
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper. Place the salmon fillet on the baking sheet, brush with the glaze. Bake for 12-15 minutes or until the salmon is fully cooked.
3. Thai Basil Beef Stir Fry
Here’s a quick and easy Thai Basil Beef Stir Fry that’s perfect for those busy weeknights. This savory beef dish is loaded with fresh vegetables and seasoned with traditional Thai flavors.
- 1 lb. beef sirloin or flank steak, sliced into thin strips
- 2 tablespoons of soy sauce
- 1/2 teaspoon of cornstarch
- 2 tablespoons of vegetable oil
- 1 tablespoon of chopped garlic
- 1 tablespoon of chopped ginger
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup of green beans, trimmed
- 1/4 cup of Thai basil leaves
In a small bowl, mix together soy sauce and cornstarch. In a wok or large skillet, heat vegetable oil over medium-high heat. Add garlic and ginger, stir-fry for a few seconds. Add beef and stir-fry for 2 minutes or until it lightly browns. Add bell peppers, and stir-fry for another minute. Add green beans and stir-fry for another minute. Add soy sauce mixture and stir-fry for another minute. Finally, add Thai basil leaves and stir-fry for 30 seconds. Serve over steamed jasmine rice, garnished with extra Thai basil leaves.
