7 Cholesterol-Lowering Dinners
3 ounces baked or grilled salmon fillet with 1 teaspoon olive oil and lemon juice to taste, served with 1/2 cup cooked pearl barley prepared with low-sodium vegetable or chicken broth and 1 cup kale tossed with 2 teaspoons sterol-containing margarine (such as Promise Activ Light Spread). Have 1 cup of fat-free milk.
483 calories, 19g fat (3.5sat.), 6g fiber
Spaghetti with Meatballs
1 cup whole wheat spaghetti, and meatballs: Mix 3 ounces extra-lean ground turkey with 2 tablespoons rolled oats, 1 tablespoon egg substitute, and 1/2 teaspoon minced garlic. Bake at 350 degrees F. until brown. Top with 1/2 cup low-sodium pasta sauce and 1 tablespoon Parmesan and serve with 1 cup mixed greens tossed with 1 tablespoon low-fat balsamic vinaigrette dressing.
485 calories, 10g fat (2.5g sat.), 11g fiber
Fish & Chips
3 ounces cod or tilapia, cut into strips, rolled in 1 tablespoon each yellow cornmeal and seasoned bread crumbs, then baked. Drizzle with 1 tablespoon malt vinegar, if desired. Enjoy with 1 medium Idaho potato with skin: Cut into thin strips, toss in 2 teaspoons olive oil, place on baking sheet and roast. Two more sides: 1 cup steamed broccoli florets tossed in 2 teaspoons sterol-containing margarine and 1/2 cup unsweetened applesauce.
483 calories, 14g fat (2.5g sat.), 6g fiber
Black Bean Burrito
1 whole wheat tortilla filled with 1/2 cup black beans sauteed with 1/4 cup salsa, 2 teaspoons minced onion, and chili powder to taste. Serve with 1/4 cup cooked brown rice, 2 tablespoons reduced-fat Mexican-style shredded cheese, and 19 baked tortilla chips (such as Garden of Eatin' Baked Blue Tortilla).
460 calories, 8g fat (2g sat.), 10g fiber
1 Boca vegetarian burger on a whole wheat hamburger roll with 1 tomato slice, 1 lettuce leaf, and 1 tablespoon crumbled blue cheese. Have with one 5-inch boiled or grilled corn cob spread with 2 teaspoons margarine with sterol.
445 calories, 13g fat (3.5g sat.), 9g fiber
Panera Fuji Apple Chicken Salad
Hold the Gorgonzola cheese and substitute an apple for the baguette side.
530 calories, 25g fat (3g sat.), 8g fiber
Kashi Sweet & Sour Chicken
Serve with 1 cup blackberries and 1 cup fat-free milk.
462 calories, 4g fat (5g sat.), 13g fiber
Originally published in the May 2010 issue of Family Circle magazine.
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