Planning heart healthy meals is as easy as one, two, three. One, have heart healthy ingredients on hand: low-fat dairy, fresh produce, whole grains, lean meat, poultry, and fish. Two, swap these ingredients for less healthy ones in recipes. Three, write your revised recipes on cards or the computer.

The October 2007 issue of "Everyday Food" has a chart of main dishes and side dishes that you can mix and match. You may create your on chart. This list of "mains" and "sides" will get you started. Add your ideas to the list. Before you know it, you will have a repertoire of heart healthy meals.

MAIN DISHES

* Pork tenderloin glazed with Dijon mustard and sugar-free marmalade

* Grilled flank steak (marinated in extra light olive oil, garlic, black pepper, and chili powder)

* Oven-fried tilapia with a crumb crust (Panko bread crumbs and grated Parmesan, moistened with a little olive oil)

* Stir-fried chicken (skinless), frozen artichokes, grape tomatoes, and Italian parsley in lemon sauce

* Manhattan clam chowder with lots of tomatoes, potatoes, carrots, onions, celery

* 96% lean hamburgers (four-ounce patties) topped with sauteed mushrooms and onions

* Wheat spaghetti and sauce made with frozen artichokes, chopped fresh tomatoes, strips of fresh basil, lemon zest, and a little olive oil

* Stir-fried turkey strips, broccoli, sliced dried apricots in a sauce made with sugar-free apricot jam and low-sodium, low-fat chicken stock

* Broiled salmon fillet glazed with maple syrup

* Oven-barbecued skinless chicken breasts topped with barbecue sauce (lowest salt content you can find) and sugar-free orange marmalade

* Peppers (green or red) stuffed with brown rice, chopped green onions, grated zucchini, salsa (lowest salt content you can find), cumin, and low-fat Cheddar cheese

* Broccoli-cheese fritatta (frozen chopped broccoli, roasted red peppers from a jar, low-fat Cheddar cheese, two whole eggs, two cartons egg substitute)

* Foil-baked halibut (individual serving garnished with toasted walnuts, low-fat Cheddar cheese, Panko bread crumbs, teaspoon of butter)

* Red flannel hash (leftover steak, roasted potatoes, chopped onions, canned beets)

SIDE DISHES

* Steamed spinach (fresh or frozen) with lemon wedges

* Stewed tomatoes (no salt) and green beans

* Roasted baby carrots and sweet onion chunks

* Wild and brown rice cooked in low-sodium, no-fat stock and seasoned with chopped green onions and orange zest

* Sliced fresh mushrooms sauteed in a little olive oil, 1 teaspoon of butter, and mixed with tiny frozen peas

* Chopped salad tossed with dressing made with extra light olive oil, Dijon mustard, rice vinegar

* Baked spaghetti squash topped with sauteed mushrooms and fresh thyme

* Roasted tomato halves topped with Italian bread crumbs moistened with a little olive oil

* Frozen hash browns (no salt, no fat) and shredded carrots seasoned with onion powder and cooked in a non-stick skillet

* Fresh fruit, fat-free cottage cheese, topped with a dressing made with sugar-free raspberry jam, raspberry vinegar, teaspoon of honey, extra virgin olive oil

* Roasted asparagus garnished with low-fat blue cheese

* Steamed green beans and carrots

* Salad of baby spinach, Mandarin oranges, toasted almonds, and same dressing used on fruit salad

* Roasted red potatoes (quartered, drizzled with olive oil, sprinkled with seasoned pepper and paprika)

For more info go to the US Dept. of Health & Human Resources Web site, www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html and print out "My Shopping List."

Copyright 2007 by Harriet Hodgson