29 Days of Heart-Healthy Dinners

Read Time: 14 mins

29 Days of Heart-Healthy Dinners2/29 Day 2: Mediterranean Chickpeas 13 Reviews Test Kitchen Approved Mediterranean Chickpeas Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Add this to your meatless Monday lineup. It’s great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts Nutrition Facts: 1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein. 3/29 Day 3: Egg Roll Noodle Bowl 114 Reviews Contest Winner Test Kitchen Approved Egg Roll Noodle

Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1-1/2 starch, 1/2 fat

Bowl Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas Nutrition Facts: 1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33g carbohydrate (2g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1-1/2 starch, 1/2 fat. 4/29 Day 4: Parmesan Chicken with Artichoke Hearts 13 Reviews Test Kitchen Approved

Here’s my own lemony twist

Parmesan Chicken with Artichoke Hearts Recipe photo by Taste of Home Total Time 40 min Servings 4 servings Go to Recipe From the Recipe Creator: I’ve liked the chicken and artichoke combo for a long time. Here’s my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington Nutrition Facts: 1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.

It’s colorful, healthy, easy to prepare and absolutely delicious

5/29 Day 5: Caesar Salmon with Roasted Tomatoes & Artichokes 3 Reviews Test Kitchen Approved Caesar Salmon with Roasted Tomatoes & Artichokes Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: This is my “go to” recipe for quick dinners, family or guests. It’s colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona Nutrition Facts: 1 fillet with 3/4 cup tomato mixture: 318 calories, 16g fat (3g saturated fat), 73mg cholesterol, 674mg sodium, 12g carbohydrate (4g

sugars, 2g fiber), 28g protein

sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat. 6/29 Day 6: Sweet Potato Lentil Stew 14 Reviews Test Kitchen Approved Sweet Potato Lentil Stew Recipe photo by Taste of Home Total Time 5 hours 15 min Servings 6 servings Go to Recipe From the Recipe Creator: I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas Nutrition Facts: 1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g

carbohydrate (16g sugars, 15g fiber), 15g protein

carbohydrate (16g sugars, 15g fiber), 15g protein. 7/29 Day 7: Easy Asian Glazed Meatballs 16 Reviews Test Kitchen Approved Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: As a writer and busy mom of three boys, I need tasty meals on the quick. We serve these glazed meatballs over a steaming bed of rice. —Amy Dong, Woodbury, Minnesota Nutrition Facts: 1 serving: 376 calories, 23g fat (10g saturated fat), 36mg cholesterol, 1296mg sodium, 29g carbohydrate (17g sugars, 2g fiber), 13g protein. 8/29 Day 8: Cauliflower Soup 324 Reviews Contest Winner Test Kitchen Approved Taste

This cheesy recipe is way tastier than any other cauliflower soup I’ve tried!

of Home Total Time 30 min Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator: This cheesy recipe is way tastier than any other cauliflower soup I’ve tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia Nutrition Facts: 1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein. 9/29 Day 9: Artichoke Chicken Pasta 34 Reviews Test Kitchen Approved Artichoke Chicken Pasta Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to

Oregano, garlic and a light wine sauce add lovely flavor

Recipe From the Recipe Creator: Here’s a colorful, delicious chicken dish that’s easy enough for weeknights, yet special enough for guests. Oregano, garlic and a light wine sauce add lovely flavor. —Cathy Dick, Roanoke, Virginia Nutrition Facts: 2 cups: 378 calories, 8g fat (2g saturated fat), 64mg cholesterol, 668mg sodium, 41g carbohydrate (2g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat. 10/29 Day 10: Mediterranean Tilapia 6 Reviews Test Kitchen Approved Taste of Home Total Time 20 min Servings 6 servings Go to Recipe From the Recipe Creator: I recently became a

fan of tilapia

fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio Nutrition Facts: 1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat. 11/29 Day 11: Margherita Chicken 4 Reviews Test Kitchen Approved Grilled Chicken Margherita Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: I’ve been making this dish for years,

Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat

and when I saw the same dish on the menu at Olive Garden, I knew I had a winner. Fresh basil gets all the respect in this super supper—even forks will stand at attention when it hits the table. —Judy Armstrong, Prairieville, Louisiana Nutrition Facts: 1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat. 12/29 Day 13: Chicken Paprikash 4 Reviews Test Kitchen Approved Chicken Paprikash Recipe photo by Taste of Home Total Time 1 hour 5 min

This tart, refreshing salad

Servings 12 servings Go to Recipe From the Recipe Creator: Some recipes for chicken paprikash include vegetables like bell peppers and celery, but not my Grandmother Alta’s. Hers was a simple combination of chicken, onions, garlic, paprika and sour cream. —Lily Julow, Lawrenceville, Georgia Nutrition Facts: 1 serving: 422 calories, 26g fat (8g saturated fat), 127mg cholesterol, 596mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 40g protein. 13/29 Greek Orzo Salad 8 Reviews Test Kitchen Approved Mark Derse For Taste of Home Total Time 15 min Servings 8 servings Go to Recipe From the Recipe Creator: This tart, refreshing salad

is a big hit in my home

is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada Nutrition Facts: 3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat. 14/29 Day 15: Sausage-Stuffed Butternut Squash 6 Reviews Test Kitchen Approved Sausage-Stuffed Butternut Squash Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Load butternut squash shells with an Italian turkey

sausage and squash mixture for a quick and easy meal

sausage and squash mixture for a quick and easy meal. Even better, it’s surprisingly low in calories. —Katia Slinger, Columbus, Georgia Nutrition Facts: 1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein. Diabetic Exchanges: 3 starch, 3 lean meat. 15/29 Day 16: Artichoke Ratatouille Chicken 7 Reviews Test Kitchen Approved Taste of Home Total Time 1 hour 25 min Servings 6 servings Go to Recipe From the Recipe Creator: I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own

or over pasta

or over pasta. —Judy Armstrong, Prairieville, Louisiana Nutrition Facts: 1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat. 16/29 Day 17: Moo Shu Mushroom Wraps Test Kitchen Approved Total Time 30 min Servings 5 servings Go to Recipe From the Recipe Creator: With so many awesome veggies out there, I’m always playing around with the ingredients in these sandwiches. Sometimes I add extra protein, too—chicken, shrimp, pork, beef and tofu all work. Check for sriracha and hoisin sauces in

the Asian or international foods section of your grocery store

the Asian or international foods section of your grocery store. —Athena Russell, Greenville, South Carolina Nutrition Facts: 2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein. 17/29 Day 18: Vegan Spaghetti Squash with Balsamic Vegetables 10 Reviews Test Kitchen Approved Vegan Spaghetti Squash with Balsamic Vegetables Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: The veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat

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