When we think about heart health, it’s often easy to get lost in numbers, blood pressure, cholesterol, or heart rate. But true heart wellness begins at the table, with meals that fuel your body, steady your energy, and make you feel cared for. Dinner is one of the best opportunities to create balance and nourishment.
Here are four simple, flavourful, and heart-friendly dinner ideas. At the end of each recipe, you’ll find a shopping list so you can gather what you need with ease.
1. Chicken & Mushroom Lentil Pasta
A hearty, fibre-rich dish that feels indulgent but is packed with nutrients. Lentil pasta boosts your fibre and plant protein intake, while chicken and mushrooms bring lean protein and minerals.
Why it’s heart-healthy: Lentils help lower cholesterol, and mushrooms support circulation and immune health.
Ingredients (serves 2–3):
- 2 skinless chicken breasts, diced
- 2 cups cooked lentil pasta (or wholegrain pasta)
- 1 cup mushrooms, sliced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ cup low-sodium chicken broth
- ½ cup plain Greek yogurt
- 1 tsp dried thyme
- Sea salt & cracked pepper
- Fresh parsley, chopped
Method:
- Cook pasta according to packet instructions. Drain and set aside.
- In a pan, heat olive oil. Sauté onion and garlic until fragrant.
- Add chicken and cook until golden.
- Stir in mushrooms, thyme, salt, and pepper.
- Pour in broth, then reduce heat and stir through yogurt.
- Toss with pasta and garnish with parsley.
Shopping List:
- Chicken breasts
- Lentil pasta (or wholegrain pasta)
- Mushrooms
- Onion
- Garlic
- Olive oil
- Low-sodium chicken broth
- Greek yogurt
- Thyme
- Parsley
2. Baked Skinless Chicken Thighs with Broccoli Salad
Juicy chicken thighs paired with a crisp, refreshing broccoli salad make this meal hearty yet light.
Why it’s heart-healthy: Broccoli is rich in fibre and antioxidants, while baking chicken without the skin reduces unnecessary saturated fat.
Ingredients (serves 3–4):
- 4 skinless chicken thighs
- 1 tbsp olive oil
- 1 tsp paprika
- Sea salt & cracked pepper
- 3 cups broccoli florets
- ½ red onion, finely sliced
- ¼ cup sunflower seeds
- Juice of 1 lemon
- 2 tbsp olive oil (for dressing)
Method:
- Preheat oven to 190°C. Season chicken with olive oil, paprika, salt, and pepper. Bake for 25–30 minutes.
- Steam broccoli lightly, then cool.
- Toss broccoli with onion, sunflower seeds, lemon juice, and olive oil.
- Serve chicken with salad on the side.
Shopping List:
- Skinless chicken thighs
- Olive oil
- Paprika
- Broccoli
- Red onion
- Sunflower seeds
- Lemon
3. Curry Chicken & Vegetables with Basmati Rice
Fragrant, colourful, and deeply satisfying. This curry brings anti-inflammatory spices together with vibrant vegetables.
Why it’s heart-healthy: Garlic and turmeric help support circulation, while fibre-rich veggies lower inflammation and balance blood sugar.
Ingredients (serves 3–4):
- 2 skinless chicken breasts, cubed
- 1 tbsp olive oil or coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp curry powder (or mix turmeric, cumin, coriander)
- 2 cups mixed vegetables (carrots, zucchini, capsicum)
- 1 can light coconut milk
- 1 cup low-sodium chicken broth
- 2 cups cooked basmati rice
Method:
- Heat oil in a pan. Cook onion and garlic until fragrant.
- Add chicken and brown.
- Stir in curry powder and vegetables.
- Pour in coconut milk and broth. Simmer for 15 minutes.
- Serve with basmati rice.
Shopping List:
- Chicken breasts
- Olive oil or coconut oil
- Onion
- Garlic
- Curry powder/spice mix
- Carrots, zucchini, capsicum (or preferred vegetables)
- Light coconut milk
- Low-sodium chicken broth
- Basmati rice
4. Sesame Tofu Stir Fry
A quick, plant-based dinner that’s high in protein and full of crunch. Perfect for busy nights.
Why it’s heart-healthy: Tofu provides cholesterol-friendly plant protein, while sesame seeds and green beans are mineral-rich and support vascular health.
Ingredients (serves 2–3):
- 1 block firm tofu, cubed
- 1 tbsp sesame oil
- 2 cups green beans, trimmed
- 1 carrot, julienned
- 2 tbsp tamari or coconut aminos
- 1 tbsp sesame seeds
- 2 spring onions, sliced
Method:
- Press tofu to remove excess water, then cube.
- Heat sesame oil in a wok and fry tofu until golden.
- Add beans and carrot, stir-frying for 5 minutes.
- Stir in tamari/coconut aminos and sesame seeds.
- Garnish with spring onions and serve warm.
Shopping List:
- Firm tofu
- Sesame oil
- Green beans
- Carrot
- Tamari or coconut aminos
- Sesame seeds
- Spring onions
Bringing It Together
A healthy heart begins with simple, intentional choices at the dinner table. These meals are balanced, colourful, and built on everyday ingredients that love your heart as much as you do.
✨ Take these recipes one at a time, and you’ll not only fill your plate with goodness but also create rhythms of care and nourishment for your whole self.
