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Eat your way to a healthy heart

If you're looking to reduce the amount of salt and saturated fat in your diet, then the following three-course menu proves that you won't have to sacrifice on flavour.

This stir-fry combines zingy lemon, garlic and ginger to really pack a punch, while the soup will make a hearty lunch if you have any left over. Round off your meal with a delicious berry brulée – just replace the usual cream with a reduced-fat yoghurt.

Roasted tomato and lentil soup (serves 4 as a main)

Ingredients
800g vine-ripened tomatoes, quartered
2 red onions, sliced
2 cloves garlic, roughly chopped (optional)
1 tbsp olive oil
Freshly ground black pepper, to taste
85g Puy lentils
600ml vegetable stock
2-3 tablespoons shredded fresh basil leaves
Small fresh basil leaves, to garnish (optional)

Method


Lemon chicken stir-fry with noodles (serves 2)

Ingredients
Finely grated zest and juice of half a lemon
1 tbsp chopped fresh coriander
2 small cloves garlic, crushed
Freshly ground black pepper, to taste
175g skinless, boneless chicken breast, cut into strips
1 tbsp sesame seeds
2 tsp sesame oil
1 cm piece fresh root ginger, peeled and finely chopped
100g dried medium egg noodles
1 carrot, cut into matchsticks
1 small leek, washed and thinly sliced
100g mange tout, trimmed
55g bean sprouts
2-4 tbsp chicken or vegetable stock
1 tbsp dry sherry or unsweetened apple juice
2-3 tsp reduced-sodium soy sauce, or to taste

Method

Summer berry brulee (serves 2)

Ingredients
175g mixed summer berries, such as raspberries, strawberries and blueberries
1.5 teaspoons unsweetened apple juice
1.5 teaspoons clear runny honey, or to taste
85g natural yoghurt
115g reduced-fat natural Greek-style yoghurt
35g light soft brown sugar

Method

Further information

For more delicious recipes ideas like these, download the Healthy Heart Recipe Finder from the British Heart Foundation This free app is available for iPhone and android.

Find out how to look after your heart in benenden health's healthy heart section.

 

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