Cheese, a beloved source of calcium and protein, can also be part of a heart‑healthy diet when chosen wisely. Low‑fat varieties such as feta, mozzarella, and ricotta offer rich flavors while keeping saturated fat low.
Below are two delicious recipes that showcase how cheese can enhance taste and nutrition without compromising your cardiovascular goals.
Grilled Chicken with Low‑Fat Feta Spinach SaladThis vibrant dish pairs lean chicken with a refreshing spinach salad topped with creamy low‑fat feta.
- chicken breast – 100g
- low‑fat feta cheese – 30g
- fresh spinach – 50g
- cherry tomatoes – 70g
- olive oil – 5g
- lemon juice – 5g
- salt – 1g
- black pepper – 0.5g
Instructions: Marinate the chicken in olive oil, lemon juice, salt, and pepper. Grill until cooked through. Toss the spinach and tomatoes with a light vinaigrette, then top with crumbled feta before serving.
Heart‑Smart Tomato & Ricotta PastaA comforting whole‑grain pasta dish that brings the best of tomatoes, ricotta, and herbs to your plate.
- whole‑grain spaghetti – 80g
- fresh tomatoes – 120g
- low‑fat ricotta cheese – 40g
- garlic – 2g
- basil – 1g
- olive oil – 5g
- salt – 1g
- black pepper – 0.5g
Instructions: Cook the spaghetti al dente. In a skillet, sauté garlic and tomatoes in a splash of olive oil until mellow. Stir in ricotta, basil, salt, and pepper, then fold the pasta in and serve warm.
Both recipes are rich in antioxidants from tomatoes and spinach, provide lean protein from chicken, and incorporate low‑fat cheeses that satisfy cravings. They’re quick to prepare, making them perfect for busy weeknights or wholesome weekend meals.
Enjoy the creamy texture and savory depth of cheese while staying mindful of heart health. Happy cooking!