31 Heart-Healthy Sunday Dinners with 400 Calories

July 19, 2020

Make a delicious, heart-healthy Sunday dinner with these tasty recipes. These dinners meet the American Heart Association’s parameters for saturated fat and sodium, so you can be sure you’re eating a balanced meal that helps to keep your heart in tip-top shape. And as a bonus, each recipe has 400 calories or less per serving. Recipes like Seared Scallops with White Bean Ragu & Charred Lemon and Tofu Tacos are bold in flavor and can help you meet your nutrition goals.

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up. Source: EatingWell Magazine, November 2019

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One-Pan Chicken & Asparagus Bake

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In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again. Source: EatingWell.com, January 2020

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Seared Scallops with White Bean Ragu & Charred Lemon

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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor. Source: EatingWell Magazine, September 2019

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Tofu Tacos

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These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco. Source: EatingWell.com, January 2020

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Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

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How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation. Source: EatingWell Magazine, January/February 2020

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Salmon with Chopped Tomatillo Salad

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We made this chopped salad with pico de gallo in mind. Tangy tomatillos add fresh crunch to the classic mixture of tomatoes, cilantro and onion to brighten up this broiled salmon recipe. Source: EatingWell Magazine, July / August 2020

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Easy Sesame Chicken with Green Beans

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Sweet-salty hoisin sauce and nutty sesame team up in this easy meal that's cooked on one baking sheet. Serve this sesame chicken with brown rice and sliced cucumbers, drizzled with sesame oil and rice vinegar. Source: Diabetic Living Magazine, Summer 2020

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Mediterranean Portobello Mushroom Pizzas with Arugula Salad

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Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad makes a vibrant accompaniment. Source: Diabetic Living Magazine, Spring 2020

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Easy Grilled Shrimp with Cilantro Salsa Verde

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Fresh cilantro, parsley, and lime juice make a tangy green salsa that adds lively flavor to this easy grilled shrimp recipe. Source: Diabetic Living Magazine, Spring 2020

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Grilled Salmon with Sweet Peppers

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It may seem counterintuitive to start the fish skin-side up. But when you flip it, the fish skin captures the juices as it finishes cooking for extra-flavorful results. Serve with chimichurri sauce (see Associated Recipe). Source: EatingWell Magazine, June 2020

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Pressure Cooker "Corned" Beef & Cabbage

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Corned beef is brisket that has been pickled in spices for days. You can buy it ready-to-cook or corn your own at home, but both are serious sodium bombs, packing more than 500 mg per 3-ounce serving--nearly 25% of the recommended daily limit. For this healthier pressure cooker corned beef and cabbage, we start with a plain brisket and add seasonings ourselves to control the salt level. We also opt for a flat-cut end of brisket, instead of the thicker point cut, as it has less fat, making it easier to slice when cooked. An electric pressure cooker, such as an Instant Pot, is absolutely key to this recipe, allowing you to cook the brisket in one hour--as opposed to three hours or more in the oven. It also lets you sear and roast in one device, saving cleanup time. Source: EatingWell Magazine, March 2020

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Bruschetta-Topped Crispy Baked Chicken

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A fresh tomato-and-basil topping on panko-crusted chicken cutlets makes an easy meal for family or casual entertaining. Source: EatingWell.com, February 2020

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes. Source: Diabetic Living Magazine, Spring 2020

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Thai-Inspired Pork & Rice Noodles with Cucumbers

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The sauce for this healthy noodle dish is made of just 3 ingredients: honey, fish sauce and store-bought chili-garlic sauce, which you can find in the Asian aisle of many grocery stores. The sauce is combined with rice noodles, pork, veggies and herbs for a simple dinner recipe that's also impressive. Source: Diabetic Living Magazine, Summer 2019

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Cheeseburger Stuffed Baked Potatoes

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Skip the bun and serve all of your favorite cheeseburger ingredients--beef, cheese, tomatoes, red onions and lettuce--with baked potatoes for a hearty and easy dinner recipe that kids and adults will love. Feel free to swap out the ground beef for ground turkey or tofu crumbles. Source: EatingWell Magazine, October 2019

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Sheet-Pan Harissa Chicken & Vegetables

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This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce. Source: EatingWell.com, March 2020

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Spaghetti & Zucchini Noodles with Basil-Walnut Pesto

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Basil is the backbone of this vibrant no-cook basil-walnut pesto sauce. Toss in some leftover roast chicken or pork with these zucchini noodles for a heartier meal. Source: Diabetic Living Magazine, Spring 2020

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Mushroom-Swiss Turkey Burgers

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In this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner! Source: EatingWell.com, February 2020

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Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

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Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart. Source: EatingWell Magazine, April 2020

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Kale & Roasted Sweet Potato Hash

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This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time--slip them into steaming-hot water to rewarm them just before serving. Source: Diabetic Living Magazine, Winter 2020

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BBQ Baked Potatoes with Pork & Broccoli

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Use leftover cooked pork to whip together these easy BBQ pork baked potatoes. Add steamed broccoli and Cheddar cheese to round out this easy healthy dinner. Source: EatingWell Magazine, October 2019

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Skillet Chicken Potpie

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A store-bought pie crust, frozen veggies and precooked chicken simplify the prep for this easy potpie. This healthy dinner recipe is comfort food at its best. Source: Diabetic Living Magazine, Fall 2019

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Shrimp & Egg Fried Rice

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This healthy egg, vegetable and shrimp fried rice comes together in about 30 minutes for a delicious dinner you can make any day of the week. Fried rice is traditionally made with leftover rice cooked a day ahead; this recipe simplifies the process by cooking the rice together with the rest of the meal. Source: Diabetic Living Magazine, Fall 2019

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Mushroom-Cauliflower Risotto

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Easy homemade cauliflower rice stands in for regular rice in this healthy vegetable-based risotto, lowering both the calories and carbs in this traditionally starchy dish. To make this a vegetarian meal, use vegetable broth instead of chicken broth. Source: Diabetic Living Magazine, Fall 2019

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Chicken Tinga Bowls with Calabacitas & Brown Rice

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In Mexico, chicken stewed with tomatoes and chipotle peppers is known as tinga (teen-gah). It's often served in tacos or on tostadas. The side of sautéed squash is called calabacitas. Serve this tinga recipe over brown rice and sprinkle with cheese for a healthy one-bowl dinner that's super-satisfying. Source: Diabetic Living Magazine, Fall 2019

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Chinese Ginger Beef Stir-Fry with Baby Bok Choy

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All of the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor. Source: Diabetic Living Magazine, Fall 2019

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Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

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The combination of sweet maple syrup and tangy mustard makes a flavorful marinade for quick-cooking pork loin chops in this healthy dinner recipe. Serve with roasted sweet potatoes and cauliflower for an easy, tasty meal that's ready in under a half an hour (if you marinate the pork ahead of time). Source: What to Eat with Diabetes 2019

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Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

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Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes. Source: What to Eat with Diabetes 2019

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Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

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A savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing. Source: What to Eat with Diabetes 2019

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Grilled Fish with Peperonata

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This healthy grilled fish dish is made for easy summertime entertaining. The peperonata can be made in advance and reheated while you grill the fish. Source: EatingWell Magazine, June 2019

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Flank Steak Tacos with Strawberry Salsa

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For this easy taco recipe, we've topped skillet-cooked flank steak with a quick fresh salsa that takes advantage of perfectly ripe strawberries. Make the salsa while the steak cooks for a 30-minute dinner the whole family will love. Source: EatingWell Magazine, May 2019

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