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Healthy foods do not have to be bland or difficult to make. In honor of heart month, we’ve compiled three heart healthy meals you can make at home that are both full of flavor and simple to make.

Heart Healthy Breakfast

Breakfast Sandwich

  • 2 large egg whites
  • 2 tablespoons reduced-fat shredded sharp cheddar cheese
  • 1 multigrain English muffin, toasted
  • 2 slices avocado, about ½ ounce
  • 4 teaspoons salsa


  1. Spray a small, nonstick skillet with cooking spray and heat over medium-high heat
  2. Stir in the egg whites and cheese and cook for 2 minutes per side, removing from heat when they have reached desired doneness.
  3. Place the eggs on the bottom half of the English muffin
  4. Top with avocado slices and salsa
  5. Place the top half of the English muffin on top

NUTRITION (per serving): 276 cal, 16g pro, 35 g carb, 5 g fiber, 8.7 g fat, 2.7 g sat fat, 557 mg sodium

Heart Healthy Lunch:

Tuna Salad

  • 2 cups mixed greens
  • 3-ounce pouch white albacore tuna
  • 2 tablespoons each sunflower seeds
  • 2 tablespoons dried cherries


  1. Combine ingredients
  2. Drizzle with light balsamic vinaigrette
  3. Serve with 2 fiber crackers and 1 medium apple.

NUTRITION: 495 calories, 16g fat (3.5g sat.), 12g fiber

Heart Healthy Dinner

Chicken with Roasted Sweet Potato Salad

  • 2 sweet potatoes (about 1 pound), peeled and cut into thin wedges
  • 1 red onion, thinly sliced
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 4 six-ounce boneless, skinless chicken breasts
  • 1 bunch (about 4 cups) spinach, thick stems removed
  • 2 tablespoons fresh lime juice


  1. Heat oven to 425°F
  2. On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Roast until tender, 20 to 25 minutes.
  4. Meanwhile, heat the remaining tablespoon oil in a skillet over medium-high heat
  5. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side
  6. In a large bowl, toss the warm potato mixture with the spinach, lime juice, and ¼ teaspoon salt
  7. Serve with the chicken

Jason Mountz
Executive Chef
St. David’s South Austin Medical Center

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