Protect Your Health with a Heart-Smart Eating Plan

As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies. 

A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association's Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool. 

Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions. 

A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata - a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you're setting yourself up for a healthy day and getting the energy you need to live it to the fullest. 

Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.

Baked Parmesan Chicken

Ingredients

• Cooking spray

• 1 large egg

• 1 tablespoon water

• 2 teaspoons olive oil

• 1/3 cup finely crushed, low-sodium, whole-grain crispbread

• 1/3 cup shredded or grated Parmesan cheese

• 2 tablespoons minced fresh parsley

• 1/2 teaspoon ground oregano

• 1/4 teaspoon pepper

• 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness

Instructions

1. Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.

2. In a shallow dish, whisk the egg, water, and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano, and pepper. 

3. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. 

4. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.

5. Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.

Ham and Broccoli Frittata

Ingredients

• Cooking spray

• 2 cups frozen fat-free potatoes O'Brien, thawed

• 6 ounces small broccoli florets, rinsed in cold water, drained but not dried

• 8 large egg whites

• 1 large egg

• 4 ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes

• 1/4 cup fat-free milk

• 1/4 teaspoon pepper

Instructions

1. Preheat the oven to 400 F.

2. Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.

3. In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.

4. In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well.

5. Bake for 15-18 minutes, or until the eggs are set.

Green Beans with Mushrooms and Onions

Ingredients

• Water

• 8 ounces green beans, trimmed

• 2 teaspoons olive oil

• 4 ounces sliced mushrooms, stems discarded

• 1/2 cup thinly sliced onion

• 1 medium garlic clove, minced

• 1/8 teaspoon salt

• 2 teaspoons fresh lemon juice

• 1 pinch pepper

Instructions

1. Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. 

2. Cook the green beans, uncovered, for 5 minutes, or until tender-crisp. Drain well in a colander. 

3. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. 

4. Cook the mushrooms, onion, garlic, and salt for 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. 

5. Stir in the lemon juice, pepper, and cooked green beans.