Heart Month - Healthy Recipes (Chicken and Plant-Based)

In honor of Heart Month, our Food and Nutrition Services Department and Stead Heart and Vascular Center have joined together to create two delicious and heart-healthy dishes for you.

Heart Month is the perfect time to show your heart some love. These recipes are simple, flavorful ways to nourish your body while supporting heart health. Whether you’re cooking for yourself or your family, small changes in the kitchen can make a big difference for your heart.

Lemon Herb Baked Chicken with Quinoa & Roasted Vegetables

Tender-baked chicken, seasoned with fresh lemon and herbs, served with fluffy wholegrain quinoa and a colorful blend of roasted vegetables. This balanced entrée is high in lean protein and fiber, made with heart healthy olive oil and reduced sodium for everyday wellness.

Ingredients
Chicken:
- 1 lb skinless, boneless chicken breast
- 2 Tbsp fresh lemon juice
- 2 tsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp black pepper
- Fresh parsley (optional)

Quinoa:
- 1 cup dry quinoa
- 2 cups low-sodium vegetable or chicken broth
Vegetables:
- 4 cups mixed vegetables (zucchini, bell peppers, carrots, red onion)
- 2 tsp olive oil
- Garlic powder, black pepper, dried herbs (no added salt)

Instructions
1. Marinate chicken with lemon juice, olive oil, garlic, oregano, and pepper.
2. Bake at 375°F until internal temperature reaches 165°F. Slice for service.
3. Rinse quinoa and cook in low sodium broth according to package directions.
4. Toss vegetables with olive oil and seasonings. Roast at 375°F until tender.
5. Portion per serving: 4 oz chicken, ½ cup quinoa, 1 cup vegetables.

Estimated Nutrition (per serving)
Calories: 410, Protein: 34g, Carbs: 44g,
Fiber: 7-8g, Sodium: 320 mg, Total Fat: 10 g
(Saturated Fat: ~1.5 g)

Lemon Herb Chickpea & Quinoa Bowl (Plant-Based)

Roasted chickpeas tossed with bright lemon and herbs, paired with whole grain quinoa and seasonal roasted vegetables. This satisfying plant-based
bowl is naturally cholesterol-free, high in fiber and crafted to support heart health without sacrificing flavor.

Ingredients
- 2 cans (15 oz each) no-salt-added chickpeas, drained and rinsed
- 1 cup dry quinoa
- 2 cups low-sodium vegetable broth
- 4 cups mixed vegetables (zucchini, bell peppers, carrots, red onion)
- 2 Tbsp fresh lemon juice
- 2 tsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp black pepper
- Fresh parsley (optional)

Instructions
1. Rinse quinoa and cook in low-sodium vegetable broth.
2. Toss chickpeas with lemon juice, olive oil, garlic, oregano, and pepper.
3. Roast chickpeas at 375°F until lightly crisp and heated through.
4. Roast vegetables with olive oil and seasonings until tender.
5. Portion per serving: ¾ cup quinoa, ½ cup chickpeas, 1 cup vegetables.

Estimated Nutrition (per serving)
Calories: 390, Protein: 15g, Carbs: 55g, Fiber:
11-12g, Healthy Fats: 9g, Sodium: 320 mg,
Cholesterol: 0 mg