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| Our
pages are created to provide medically accurate information that is
intended
to complement, not replace or substitute in any way the services of
your
physician. Any application of the recommendations set forth in the
following
pages is at the reader's discretion and sole risk. Before undergoing
medical
treatment, you should consult with your doctor, who can best assess
your
individual needs, symptoms and treatment. |
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SALMON
AND POTATO CASSEROLE
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| You
can put this easy-to-make dish together in about 15 minutes if you cook
the potatoes in a microwave. Serve with a tomato salad or green
vegetables.
3 large
baked potatoes, sliced
1/4
cup chopped green onions
1/2
cup chopped fresh parsley
1
can (7.5 oz./213 g) salmon or tuna in broth, drained
1
egg
3
egg whites
2/3
cup skim milk
1
cup grated partly skimmed mozzarella, cheese
Salt,
pepper and cayenne pepper, to taste
Topping:
1/4
cup fresh bread crumbs
1
tbsp. grated parmesan cheese
15
mL
1.
In greased 7 x 11 -inch (17 x 28 cm) shallow baking dish, arrange a
layer
of half the potatoes, green onions and parsley.
2.
Arrange salmon or tuna over vegetables.
3.
Cover with remaining potatoes, onions and parsley.
4.
Beat whole egg and egg whites together slightly; add milk, mozzarella
cheese
and seasonings.
5.
Pour mixture over potatoes.
6.
Combine bread crumbs and parmesan cheese; sprinkle over top.
7.
Bake uncovered 25-30 min at 350°F (180°C).
Per
serving:
energy
(Cal) 398
fat
(g)
10.6
cholesterol
(mg) 91
Makes
4 main course servings.
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EAT LESS FAT,
ESPECIALLY SATURATED FAT
A diet
rich in fat, especially saturated fat, is one of the factors that
contribute
significantly to increasing blood cholesterol. Cutting down on fat,
padicularly
saturated fat, is by far the most important step in changing your
eating
habits. Saturated fats are found mainly in foods of animal origin such
as meat, poultry and unskimmed dairy products. They are also found in
so-called
tropical oils like palm & coconut oil and in hydrogenated
vegetable
fats like shortening and margarine. |
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ACHIEVE AND
MAINTAIN A HEALTHY WEIGHT
Excess
weight, especially in the abdominal region, can cause your blood
cholesterol
to rise. If you are overweight, a balanced, low-calorie, low-fat diet
combined
with an adequate amount of exercise will help you achieve and maintain
a healthy weight.
For
a heart healthier way of living, in addition to eating well, pursue
regular
physical activity, avoid smoking, and keep stress in check.
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Recipes: |
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Egg Whites For Whole Eggs |
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Bran Raisin Muffins |
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Leek and Mushroom Flan |
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| Strawberry
Mouse |
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| Recipes Cooking Choice |
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