Heart- healthy meals in less than 30 minutes

Try our quick and Heart-healthy meals in less than 30 minutes for salmon, salads, chicken, pasta, and more that we listed to get in on the heart-healthy deliciousness.

Heart-healthy meals in less than 30 minutes

Stir-fried ginger beef with peppers

This dish is low in fat, saturated fat, salt and sugar, making it a brilliant heart-healthy dish. Packed with vegetables as well as authentic fiery Asian flavours, this dish is a hot and spicy way to get your five-a-day.

How to cook:

1. In a small bowl, mix cornflour with water until smooth. Stir in soy sauce and sugar; set aside.
2. Heat 1 teaspoon sunflower oil in a non-stick wok. Add beef and crushed pepper; stir-fry over fairly high heat for 3-4 minutes or until beef is browned all over. Using a slotted spoon, transfer beef to a warm plate; set aside.
3. Carefully add remaining oil to hot juices in wok; heat over medium heat until hot. Add peppers, carrot, mangetout, spring onions, chilli, ginger and garlic; stir-fry over medium-high heat for 3-5 minutes or until softened or cooked to your liking.
4. Return beef and any juices to wok; stir to mix. Add the cornflour mixture to wok; stir-fry over medium heat for 1-2 minutes or until beef is hot.
5. Serve immediately with cooked rice or noodles (use rice noodles if making gluten-fr

Spiced okra

Spiced okra (bhindi or bhinda) is the perfect curry dish for those wanting to cut their salt, sugar, fat and saturated fat intake. Using fresh ingredients and a beautiful mix of Indian spices, you can enjoy a Friday night curry without the guilt. Why not add a raitha to the meal to enhance the flavours?

How to cook:

1. Wash each okra under cold running water (there’s no need to dry them). Cut them into pieces 1cm-2.5cm or 1/2-1in long. Set to one side.
2. In a large, non-stick pan, heat the oil, add the cumin seeds and chopped onions and cook until the onions are soft.
3. Add the okra, green chillies, cumin coriander powder, turmeric and chopped coriander stalks. Mix well.
4. Spoon the tomato on top of the okra mixture and cook uncovered for 5 minutes on medium heat. Toss the okra every 2-3 minutes after this. Lower the heat and cook for 7-10 minutes or until cooked.
5. Remove from the heat and place in a serving dish. Garnish with the chopped coriander leaves and sprinkle the lemon juice over the dish just before serving.

Chicken Tenders with Everything Bagel Seasoning over Salad

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can’t find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that’s ready in 25 minutes:

Charred Shrimp & Pesto Buddha Bowls

These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

1. Whisk pesto, vinegar, oil, salt and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.
2. Heat a large cast-iron skillet over medium-high heat. Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. Remove to a plate.
3. Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.