7 Easy Heart-Conscious Dinners Made Specifically for Two

Ingredients

• 10 oz baby potatoes, halved
• 2 tsp olive oil, divided
• 1/4 tsp black pepper, divided
• 6 oz green beans, trimmed
• 2 salmon fillets, about 4 oz each
• 2 cloves garlic, minced
• 1/2 lemon
• 1 tsp dried dill or 1 tbsp chopped fresh dill

Directions

1. Heat oven to 425°F. Toss potatoes with 1 tsp olive oil and half the black pepper. Roast cut-side down for 15 minutes.
2. Add green beans to the pan and toss with the remaining 1 tsp olive oil.
3. Place salmon on the pan. Rub with garlic, remaining pepper and dill.
4. Roast 10 to 12 minutes more, until salmon flakes easily and potatoes are tender.
5. Squeeze lemon over the salmon and vegetables before serving.

Ingredients

• 6 oz boneless, skinless chicken breast, cut into bite-size pieces
• 1 tsp olive oil
• 3 cloves garlic, minced
• 3/4 cup dry whole-wheat orzo, or regular orzo
• 1 1/2 cups low-sodium chicken broth
• 1/2 cup 1% milk
• 2 cups baby spinach
• 2 tbsp finely grated Parmesan
• 1/4 tsp Italian seasoning
• Black pepper to taste

Directions

1. Heat olive oil in a deep skillet over medium heat. Cook chicken until lightly browned and cooked through; transfer to a plate.
2. Add garlic and orzo to the skillet and cook for about 30 seconds.
3. Pour in broth and bring to a gentle simmer. Cook, stirring often, until orzo is nearly tender.
4. Stir in milk, spinach, Parmesan and Italian seasoning.
5. Return chicken to the pan and cook 2 to 3 minutes more, until the spinach wilts and the mixture is creamy.

Ingredients

• 1 medium sweet potato, peeled and cut into 1/2-inch cubes
• 1 tsp olive oil
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1 cup no-salt-added black beans, drained and rinsed
• 4 small corn tortillas
• 1/4 cup plain nonfat Greek yogurt
• 1/2 lime
• 1/2 cup shredded cabbage or lettuce
• 2 tbsp chopped cilantro, optional

Directions

1. Heat oven to 425°F. Toss sweet potato with olive oil, chili powder, cumin and smoked paprika.
2. Roast 18 to 22 minutes, stirring once, until tender and browned at the edges.
3. Warm black beans in a small saucepan or microwave.
4. Stir yogurt with lime juice to make a quick sauce.
5. Fill tortillas with sweet potato, black beans, cabbage and yogurt sauce. Finish with cilantro if desired.

Ingredients

• 1 1/2 cups cooked brown rice
• 1 cup no-salt-added chickpeas, drained and rinsed
• 1 cup baby spinach
• 1/2 cucumber, chopped
• 1 medium tomato, chopped
• 2 tbsp finely diced red onion
• 1/4 cup plain nonfat Greek yogurt
• 1 tbsp lemon juice
• 1 tsp olive oil
• 1/2 tsp dried oregano
• Black pepper to taste

Directions

1. Warm the rice and chickpeas if desired.
2. Divide spinach between two bowls and top with rice, chickpeas, cucumber, tomato and red onion.
3. Stir yogurt, lemon juice, olive oil, oregano and black pepper together.
4. Drizzle the yogurt mixture over the bowls and serve.

Ingredients

• 6 oz 93% lean ground turkey
• 2 tbsp whole-wheat breadcrumbs
• 1 tbsp finely grated Parmesan
• 1 tbsp chopped parsley or basil
• 1/4 tsp garlic powder
• 1/4 tsp black pepper
• 4 oz whole-wheat spaghetti
• 1 cup no-salt-added crushed tomatoes
• 1 clove garlic, minced
• 1 tsp olive oil
• 1/2 tsp Italian seasoning
• Fresh basil, optional

Directions

1. Heat oven to 400°F. Mix turkey, breadcrumbs, Parmesan, herbs, garlic powder and pepper. Form into 8 small meatballs.
2. Bake meatballs on a lined sheet pan for 14 to 16 minutes, or until cooked through.
3. Cook spaghetti according to package directions.
4. Meanwhile, heat olive oil in a small saucepan. Add garlic for 30 seconds, then crushed tomatoes and Italian seasoning. Simmer 8 to 10 minutes.
5. Add meatballs to the sauce and serve over spaghetti with basil if desired.

Ingredients

• 4 oz whole-wheat linguine or spaghetti
• 2 tsp olive oil
• 6 oz mushrooms, sliced
• 3 cloves garlic, minced
• 2 cups baby spinach
• 2 tbsp grated Parmesan
• 1 tbsp lemon juice
• 1/4 tsp crushed red pepper flakes, optional
• Black pepper to taste
• 1/4 cup reserved pasta water, as needed

Directions

1. Cook pasta until al dente. Reserve 1/2 cup pasta water and drain.
2. Heat olive oil in a skillet. Cook mushrooms until browned and tender.
3. Add garlic and red pepper flakes, if using, and cook 30 seconds.
4. Add spinach and cook until just wilted.
5. Toss in pasta, Parmesan and lemon juice. Add reserved pasta water a tablespoon at a time until glossy and evenly coated.

Ingredients

• 6 oz boneless, skinless chicken breast, sliced
• 1 bell pepper, sliced
• 1/2 medium onion, sliced
• 2 tsp olive oil
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1 1/2 cups cooked brown rice
• 1/2 avocado, sliced
• 1/2 lime
• 2 tbsp salsa, optional

Directions

1. Heat oven to 425°F. Toss chicken, bell pepper and onion with olive oil and spices.
2. Spread on a sheet pan in a single layer.
3. Roast 16 to 20 minutes, stirring once, until chicken is cooked through and vegetables are tender.
4. Divide warm brown rice between two bowls and top with chicken and vegetables.
5. Add avocado, lime juice and salsa if desired.