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Savor the Flavors of Heart-Healthy Meals

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Lemon Dill Salmon
Grilled Mustard Chicken

(Family Features) - If you think meals that are "good for you" mean hours spent shopping and preparing for bland, boring dinners - it's time for an attitude adjustment! Great-tasting, healthy meals don't have to require a lot of kitchen time nor do they have to "bust" your budget.

Vibrant flavors are the key to irresistible meals that are also (shhhh!) good for your family's health. And choosing healthy, convenient ingredients can help make shortcuts in preparation time.

Variety is, certainly, the spice of life - and the key to smart, healthy menu planning. When planning meals, choose from a wide variety of meat, poultry and fish, fruits and vegetables, dairy and whole grain products. By choosing widely from foods that are low in saturated fat and cholesterol, it's easy to control calorie intake, guard your family's heart health and allow you to present interesting dishes that never leave anyone feeling deprived.

"We all want to enjoy meals at home that remind us of our favorite restaurant dishes," said DeDe Priest, Wal-Mart senior vice president for grocery. "If those meals are easy to make, inexpensive and delicious - the fact that they're also healthy is an added bonus. The recipes on this page are great examples that wholesome and flavorful can go hand-in-hand."

For more heart-healthy recipes and other recipes to fit your family's needs, visit your local Wal-Mart Supercenter or Neighborhood Market. Recipe kiosks are located throughout the grocery section to help you create delicious salads, entrees and desserts at home.

Pantry-to-plate TIPS

  • Plan meals for the week and prepare your shopping list in advance.
  • Keep color in mind when you plan and shop. A colorful array of vegetables is not only eye-appealing but also a healthy way to eat!
  • Look for high-flavor, low-calorie or no-fat ingredients and condiments that deliver great taste. Wal-Mart Great Value lemon juice, tomato paste, mustard, vinegar, herbs and spices all add "punch" to menus.
  • Cook once, eat twice. Learn to include "planned-over" meals: grilled chicken today (make twice as much needed), chicken fajitas tomorrow.
  • Cook like a professional chef and do prep work ahead of time. Make side dishes that can be reheated easily; marinate meat or poultry for the grill the night before; do any chopping the night before as you're cleaning up the kitchen.
  • Today, tasty homemade meals incorporate quality convenience items. Shop for already-chopped vegetables and salad fixings, pre-cut fruit, bakery-fresh whole grain breads and prepared sauces and dressings.
  • Check the freezer section. Remember that fruits and vegetables are frozen at the peak of season to preserve nutrients and offer convenience and less waste, along with great taste and nutrition.
  • Cook on the weekend for the week ahead. Prepare larger meals to provide leftovers for another meal. Freeze leftovers in lunch-size portions.
  • When entertaining, set the table the night before and do any kitchen prep work ahead of time.

Visit the Idea Center at www.walmart.com for more delicious, quick and easy, healthy recipes.

Lemon Dill Salmon

Ingredients
  • 1 (12-ounce) salmon fillet
  • 1/4 teaspoon garlic pepper, divided
  • 2 tablespoons chopped fresh dill
  • 1 small clove garlic, minced (optional)
  • 1 teaspoon grated lemon peel
  • 1 tablespoon Great Value lemon juice concentrate

Preparation
    1. Heat broiler. Place salmon, skin side down, on broiler pan sprayed with nonstick cooking spray. Sprinkle with 1/8 teaspoon garlic pepper. Broil 4 to 6 inches from heat for 5 minutes.
    2. Meanwhile, in small bowl, mix remaining 1/8 teaspoon garlic pepper and remaining ingredients. Spread dill mixture evenly over salmon. Broil 3 to 5 minutes more or until thickest part of salmon flakes easily with fork. Total broil time will be about 10 minutes per inch of fillet thickness.

Preparation Time
2 minutes

Cook Time
10 minutes

Calories: 155g     Total Fat: 9g
Cholesterol: 56mg     Protein: 17g
Carbohydrates: 1g     Sodium: 67mg

Serves
Serves 4

Grilled Mustard Chicken

Ingredients
  • 8 chicken thighs or 4 small chicken breast halves, skin removed (about 2 pounds)
  • 1/2 cup Great Value spicy brown mustard
  • 3 tablespoons Great Value cider vinegar
  • 1 teaspoon Great Value Extra Virgin
  • Olive Oil or Canola Oil
  • 1/2 teaspoon dried thyme leaves
  • 1 clove garlic, minced
  • 1/8 teaspoon ground red pepper
  • 2 tablespoons sliced green onion

Preparation
    1. Rinse chicken; pat dry with paper towels. Place chicken pieces in resealable plastic bag; set aside.
    2. Stir together mustard, vinegar, oil, thyme, garlic and red pepper. Pour over chicken; seal bag. Marinate in refrigerator 4 to 24 hours, turning occasionally.
    3. Preheat grill for direct cooking. Drain chicken and discard marinade. Place chicken, bone side up, on grill rack. Grill directly over medium heat 25 to 35 minutes or until no longer pink, turning once.
    4. Sprinkle chicken with green onion before serving.

Preparation Time
10 minutes*

Cook Time
30 minutes

Calories: 181g     Total Fat: 6g
Cholesterol: 94mg     Protein: 22g
Carbohydrates: 1g     Sodium: 578mg

Serves
Serves 4

Notes, Tips & Suggestions
*Marinating time extra

SOURCE: Wal-mart


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