3 Delicious Heart-Healthy Recipes 
Keep your ticker in Tip top shape with these yummy dishes

Pan-Roasted Chicken with Shallots


Ingredients

  • shallots or 1 large onion
  • medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
  • Salt and ground black pepper
  • tablespoon olive oil
  • medium zucchini, halved lengthwise and cut into 1/4-inch slices
  • 1/4 cup snipped fresh parsley

Directions

Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes.

Turn chicken. Add shallots to skillet.Cook for 8 to 10 minutes more or until chicken is no longer pink (170 degrees F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking. Reduce heat to medium low if chicken or shallots brown too quickly.

Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.


Makes: 4 servingsServing size: 1 chicken breast and about 1/3 cup vegetables
Start to Finish 20 mins

Garlicky Greek Salad Pizza 


For the dough:
1 cup plus 2 Tbsp lukewarm water (105º F to 115º F)
1 1⁄4-ounce package active dry yeast
1 3/4 cups plus 3-4 Tbsp all-purpose flour, divided
1 cup whole-wheat flour
1 1⁄2 tsp honey
2 1⁄2 tsp olive oil, divided
1⁄2 tsp salt
Cooking spray
1 Tbsp finely chopped fresh oregano or 1 tsp dried oregano
2 large garlic cloves, crushed
1⁄4 tsp crushed red pepper flakes

For the salad:
4 cups chopped romaine
1 medium tomato, chopped
1⁄2 medium green bell pepper, chopped
1⁄2 medium cucumber, peeled, seeded, and chopped
1⁄3 cup chopped red onion
5 kalamata olives, drained and coarsely chopped
1 Tbsp finely chopped fresh oregano or 1 tsp dried oregano
1 Tbsp fresh lemon juice
2 tsp olive oil
2 ounces crumbled fat-free feta cheese

Directions:
1.
 In a small bowl, combine the water and yeast, stirring to dissolve. Let stand for 5 minutes.

2. Meanwhile, in a large bowl, stir together 1 1⁄2 cups all-purpose flour, the whole-wheat flour, honey, 1⁄2 tsp oil, and the salt.

3. When the yeast is ready, add it to the flour mixture, stirring until the dough starts to pull away from the side of the bowl. (You may need extra flour.)

4. Using the remaining 3-4 Tbsp all-purpose flour to lightly flour a flat surface. Turn out the dough. Knead for 5 minutes, gradually adding enough of the final 1⁄4 cup all-purpose flour to make the dough smooth and elastic. (The dough shouldn’t be dry or stick to the surface. You may not need any of the final 1⁄4 cup all-purpose flour, or you may need all of it if the dough is sticky.)

5. Lightly spray a separate large bowl and a piece of plastic wrap large enough to cover the top of the bowl with cooking spray. Transfer the dough to the bowl, turning to coat with the cooking spray. Cover the bowl with the plastic wrap, with the sprayed side down. Let the dough rise in a warm, draft-free place (about 85º F) for about an hour, or until doubled in bulk. Punch the dough down. Using a small amount of all-purpose flour, lightly flour a flat surface. Roll the dough into a 12-inch circle. Transfer to a large pizza stone or baking sheet. Let the dough stand for 10 minutes.

6. Meanwhile, preheat the oven to 425º F.

7. In a small bowl, whisk together the oregano, 2 tsp oil, the garlic, and red pepper flakes. Set aside.

8. Bake the pizza dough for 12 to 15 minutes, or until lightly browned.

9. Meanwhile, in a third large bowl, make the salad: Toss together the romaine, tomato, bell pepper, cucumber, onion, olives, and oregano. Transfer the mixture to a cutting board. Using a large chef’s knife, chop the mixture into bite-size pieces. Return to the bowl. Add the lemon juice and olive oil to the salad, tossing to coat.

10. When the crust is baked, remove from the oven. Immediately brush with the oregano mixture.

11. Arrange the salad on the crust. Sprinkle with the feta.

Per serving (1 slice): 295 cal; 5.5 g fat (1 g saturated); 53 g carbs; 4 g sugar; 400 mg sodium; 5 g fiber; 10 g protein

Orange Chicken Marmalade and freshly grated orange zest 


1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders (see Cook Tips) 
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided 
2 large shallots, minced 
1 teaspoon freshly grated orange zest

Cooking Instructions

Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.

Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Cook's Tip

Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.