Sunrise Senior Living : Whip Up These 20-Minute Heart-Healthy Recipes

The food you consume has a large impact on your heart health. A diet that's high in fiber, protein and essential nutrients will help you maintain a strong heart and avoid conditions like cardiovascular disease and stroke. Whipping up heart-healthy meals doesn't have to require a lot of time and effort. Try these 20-minute meals.

1. Shrimp and Broccoli Stir-Fry
When you want to make a quick and delicious dinner without sacrificing your health, stir-fry is always a good option. This type of meal allows you to add your favorite vegetables, meats and starches to create a nutritious dish that meets your taste preferences. This recipe ensures you're getting all of the nutrients with the savory flavor you'd expect from a well-planned dinner, except this one can be cooked in just 10 minutes.

Ingredients

• 1/4 cup fat-free, less-sodium chicken broth
• 2 Tbsp. rice vinegar
• 2 Tbsp. low-sodium soy sauce
• 2 tsp. cornstarch
• 1/2 tsp. dark sesame oil
• 1/4 tsp. crushed red pepper
• 1 Tbsp. canola oil, divided
• 1 Tbsp. minced, peeled fresh ginger
• 1 Tbsp. minced garlic
• 1 lb. peeled and deveined large shrimp
• 1/4 tsp. salt
• 4 cups small broccoli florets
• 1 cup vertically sliced onion

Directions

Pour the first six ingredients into a small bowl and whisk together. Heat 2 teaspoons of canola oil in a large skillet over medium heat. Combine the ginger and garlic in the pan and stir-fry for 30 seconds. Sprinkle salt over the shrimp and add shrimp to the pan. Stir-fry for 3 minutes, or until done. Remove the shrimp mixture from the pan. Add the rest of the canola oil (about 1 teaspoon) to the pan with the broccoli and onion. Stir-fry for 4 minutes, or until broccoli is crisp on the outside and tender inside. Add the shrimp mixture and broth to the pan and cook for 1 minute or until thickened, stirring constantly until done.

2. Black Bean and Salmon Tostadas
For a mouthwatering meal to spice up your day, salmon tostadas served with brown rice is sure to do the trick. This tasty lunch or dinner can be prepared in 20 minutes and includes so many rich flavors that your stomach and taste buds will be satisfied long after your last bite. Salmon also offers a good source of omega-3 fatty acids, which are known for improving heart health.

Ingredients

• 6-inch corn tortillas
• Canola oil cooking spray
• 1 6-7-oz. can boneless, skinless wild Alaskan salmon, drained
• 1 avocado, diced
• 2 Tbsp. minced pickled jalapenos and 2 Tbsp. pickling juice from the jar, divided
• 2 cups coleslaw mix or shredded cabbage
• 2 Tbsp. chopped cilantro
• 1 15-oz. can black beans, rinsed
• 3 Tbsp. reduced-fat sour cream
• 2 Tbsp. prepared salsa
• 2 scallions, chopped
• Lime wedges (optional)

Directions

Preheat oven to 375°F. Coat the tortillas with cooking spray on each side. Place on two baking sheets and bake for 12-14 minutes, turning each tortilla once, until light brown. Mix the salmon, jalapenos and avocado in a bowl. Combine the cilantro, pickling juice and cabbage in another bowl.

Process the sour cream, black beans, scallions and salsa in a food processor until smooth. Transfer to a microwave-safe bowl and microwave for about 2 minutes. Spread each tortilla with bean mixture and salmon. Top with the cabbage salad and serve with lime wedges, if preferred.

3. Grilled Chicken and Cranberry Salsa
This unique recipe features a range of tastes. The cranberry salsa has a sweet flavor that goes perfectly with tender, pan-grilled chicken. Serve with green beans or broccoli to top off the meal's impressive nutritional value.

Ingredients

• 4 (4-oz.) skinned, boned chicken breast halves
• 1/4 tsp. salt
• 1/8 tsp. black pepper
• 1/3 cup minced green onions
• 1 Tbsp. minced pickled jalapeno peppers
• 2 tsp. balsamic vinegar
• 1 (12-oz.) container cranberry-orange sauce
• 2 Tbsp. minced fresh cilantro, divided
• 1 1/2 Tbsp. lime juice, divided
• 2 Tbsp. 1/3-less-fat cream cheese

Directions

Put each chicken breast half between two sheets of heavy-duty plastic wrap and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle the chicken with salt and pepper. Heat a grill pan over medium-high heat. Cook the chicken for 5 minutes on each side. Keep warm.

Mix the jalapenos, onions, cranberry sauce and vinegar in a medium bowl. Stir in 1 tablespoon of cilantro and 1 tablespoon of lime juice. Combine 1 tablespoon of cilantro, cream cheese and 1 1/2 teaspoons of lime juice in a small bowl. Stir until thoroughly combined. Spoon salsa evenly onto separate plates. Place chicken on top of salsa and top with a dollop of cilantro cream.