Heart Healthy Meals – Plate #2

Celebrate the final days of summer with this heart healthy meal on the grill featuring lean beef, savory fruit salad and unconventional green fries.

I love three-day weekends. Just when you think the weekend is over, BAM. One more bonus day. Winner winner chicken dinner. And you know what else is a winner? This tasty heart healthy meal right here.

heart healthy meal

In case you’re new, let me remind you about these beautiful heart healthy meals we call Prevention Plates. Each plate serves 2 and features both my own recipes and those I love from around the web. I also provide tips for easy prep, practical substitutions, and a grocery list so you can hit the supermarket for everything you need.

 

It’s Labor Day weekend, which means the last hurrah of the season. So fire up the grill and invite all of your friends over because this three-day weekend is something to celebrate. AND if you need an adult beverage to ease the pain of saying goodbye to summer, keep it healthy with one of these summertime sangrias.

 

Heart Healthy Meal Plate #2

Finish the summer season strong with this lean, colorful heart healthy meal on the grill.

  • Korean Steak Kabobs by Gimme Some Oven (protein + non-starchy vegetable) – Who doesn’t love steak on the barbie? BUT be sure to pick a lean cut – one that’s less than 10 grams of total fat and less than 4.5 grams of saturated fat per 3.5 oz portion. Good news is, the flank steak in this recipe is EXACTLY that. And it’s likely on sale this weekend. You usually want to marinade lean beef cuts like this one to make sure they end up nice and tender off the grill. I love this recipe, because it only requires 30 minutes of marinating. So if you forgot to do it the night before, no problemo.
    •  TIPS:
      • While the beef marinates, chop the veggies and prep the rest of the meal to save time.
      • Wooden skewers can burn over a hot grill, so if you’re using them, soak them in warm water for 20 minutes before threading the food on.
      • This recipe uses 2 pounds of steak – way too much for two people. So I cut the recipe in half. But if you’re having guests, by all means, make extra! Either way you’ll have plenty of leftovers, which go perfectly with eggs the next morning or over a salad for lunch.
  • Crispy Summertime Okra Fries by Eat Chic Chicago (non-starchy vegetable) – I know it’s hot this time of year, but turn on your oven for a quick second – like, 20 minutes. Because fries don’t have to be white potatoes submerged in vegetable oil, I bring you these delicious crispy roasted okra fries!
    •  TIPS:
      • Make sure the oven is fully pre-heated before you cook these fries to ensure they get crispy.
      • Cut the sodium and sugar by mixing 1 part ketchup with 1 part salsa for a tasty dipping sauce. Once you try salsa ketchup, you’ll never go back.
  • Cucumber Basil and Watermelon Salad by Love & Lemons (non-starchy vegetable + carbohydrate) – This is not your traditional fruit salad. The refreshing combination of cucumber, mango and watermelon are tossed with a savory Asian dressing and sprinkled with serrano pepper for added zip and chopped peanuts for some crunch! This salad needs to marinate for 30 minutes, so refrigerate it while you’re out at the grill.
    • TIPS:
      • No melon baller? No problem. While it makes this recipe look fancy schmancy, you don’t need it. Simply cut the melon into small cubes instead.
      • English cucumbers are seedless and less waxy than their traditional cucumbers. You know, those long skinny ones wrapped in plastic wrap at the supermarket? But a traditional cucumber will always work as a substitute – just peel off some of the skin, cut the cucumber lengthwise and scoop out the seeds before using.
      • Other easy substitutions – jalapeno instead of serrano and pistachios instead of peanuts. Needless to say, this salad is pretty versatile.

 

Heart Healthy Meal Planning

Most of the ingredients for the above meal are likely on sale this weekend! PRINT the below shopping list HERE! Need more summer grilling inspiration? Check out Prevention Plate #1.

heart healthy meal

 

Do you have more mouths to feed? Keep the picnic going with one of these 9 Mouthwatering Labor Day Recipes.

Recipe Ideas for Labor Day

 

Heart Healthy Meals
Heart Healthy Meals

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