Beta Meals » cholesterol

Layered Salad with Roasted Garlic Dressing

admin — Sat, 10 Jul 2010 04:58:14 +0000

brought to you by epicurious.com and NutritionData.com Calories 250; Total Fat 14g; Carbohydrates 29g Layered salads are popular at picnics and potlucks, but they’re also great make-ahead dinners for busy workdays. Each serving of this salad—a zesty combo of garbanzo beans, tomatoes, zucchini, olives, basil, and more— provides four servings of vegetables and an entire day’s supply of vitamins A, C, and bone-strengthening K. Add cold chicken or grilled chicken sausages for a low-stress meal, or eat the salad solo as a vegetarian entr

Summer Chicken Saute with Tomato Basil Sauce

admin — Fri, 02 Jul 2010 04:01:22 +0000

brought to you by epicurious.com and NutritionData.com Calories 247; Total Fat 9g; Carbohydrates 8g Grab some vine-ripened tomatoes from the farm stand and saut

Chili-Beef Skewers

admin — Sun, 30 May 2010 04:01:45 +0000

brought to you by epicurious.com and NutritionData.com Calories 309; Total Fat 17g; Carbohydrates 14g Kebabs are a fun way to make meat share the stage with veggies at the center of the plate. In this recipe, lean beef is tenderized in a flavorful mixture of garlic, soy sauce, orange zest, and hot chili sauce, then threaded onto skewers with colorful and antioxidant rich bell peppers and grilled.

Grilled Shrimp Satay with Peaches and Bok Choy

admin — Sun, 30 May 2010 04:01:15 +0000

brought to you by epicurious.com and NutritionData.com Calories 414; Total Fat 15g; Carbohydrates 55g Throw the vegetables and “dessert” on the grill alongside the seafood entr

Miso-Glazed Tuna Kebabs

admin — Sun, 25 Apr 2010 04:01:46 +0000

brought to you by epicurious.com and NutritionData.com Calories 372; Total Fat 7g; Carbohydrates 20g Get your week off to a healthy start with a delicious meal that’s high in protein, B vitamins, and heart-helping omega-3 fats. Miso adds a rich, savory flavor as well as immune-boosting zinc, manganese, and copper. The accompanying recipe for zucchini and snow-pea salad rounds out the meal and adds a healthy dose of fiber.

Miso-Glazed Tuna Kebabs

admin — Sun, 25 Apr 2010 04:01:46 +0000

Smoked Pork Chops with Cherry Tomatoes and White Beans

admin — Sun, 25 Apr 2010 04:01:09 +0000

brought to you by epicurious.com and NutritionData.com Calories 499; Total Fat 26g; Carbohydrates 35g This delightful dish is ready in a flash. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and a great source of fiber, which helps keep cholesterol levels in check. Plus, most of the fat is the heart-healthy monounsaturated kind (from the olive oil and olive paste as well as, surprisingly, the pork, which contains more monounsaturated than saturated fat).

Orzo with Grilled Shrimp

admin — Fri, 09 Apr 2010 02:56:58 +0000

brought to you by epicurious.com and NutritionData.com Calories 478; Total Fat 26g; Carbohydrates 34g This satisfying and nutritionally complete one-dish meal can be made up to two hours ahead and eaten cold or at room temperature. The shrimp are briefly marinated in a zesty pesto vinaigrette (using store-bought pesto makes it simple) and grilled along with fresh veggies, then tossed with orzo, mozzarella, and fresh tomatoes

Soft Scrambled Eggs with Fresh Ricotta and Chives

admin — Wed, 17 Mar 2010 04:22:02 +0000

brought to you by epicurious.com and NutritionData.com Calories 416; Total Fat 23g; Carbohydrates 27g Mix up your normal routine by having breakfast for dinner.

Egg Foo Yung

admin — Wed, 10 Mar 2010 05:42:16 +0000

brought to you by epicurious.com and NutritionData.com Calories 301; Total Fat 19g; Carbohydrates 11g Shrimp, scallions, and mushrooms are lightly cooked with eggs and then topped with a rich-tasting brown sauce for a delicious Asian take on the frittata. Don’t be alarmed by the cholesterol count from this dish: The latest research suggests that eating cholesterol-rich foods like eggs and shrimp is unlikely to contribute to high cholesterol levels. Both are great sources of protein and the antioxidant mineral selenium.

Miso Chicken

admin — Fri, 05 Mar 2010 05:04:46 +0000

brought to you by epicurious.com and NutritionData.com Calories 171; Total Fat 5g; Carbohydrates 2g The miso in the vibrant, gingery marinade for these quick-cook chicken breasts adds exotic flavor plus isoflavones—compounds that keep your heart healthy and your bones strong. Serve the chicken with the Roasted Corn and Edamame Salad suggested with the recipe, or with simple steamed broccoli or spinach.

Spaghetti with Red Clam Sauce

admin — Wed, 17 Feb 2010 05:08:40 +0000

brought to you by epicurious.com and NutritionData.com Calories 656; Total Fat 20g; Carbohydrates 96g This hearty and satisfying pasta dish is low in sodium and cholesterol, and the clams provide plenty of protein, iron, B12, manganese, and selenium. Red pepper flakes punch up the flavor and give the dish an anti-inflammatory boost as well.

Lamb Tagine with Tomatoes and Caramelized Sweet Onions

admin — Tue, 16 Feb 2010 05:24:04 +0000

brought to you by epicurious.com and NutritionData.com Calories 489; Total Fat 21g; Carbohydrates 24g This impressive dish is largely hands-off: You simply combine the lamb, Moroccan spices, and water, and simmer until the meat is fragrantly tender.

Curry-Dusted Scallops with Pea Purée

admin — Fri, 29 Jan 2010 05:01:19 +0000

brought to you by epicurious.com and NutritionData.com Calories 293; Total Fat 11g; Carbohydrates 16g When you need a quick and healthy dinner idea, seafood is a sure bet. You can turn out this fine-dining fare in under 30 minutes

Lamb Chops with Pomegranate Relish

admin — Mon, 25 Jan 2010 05:01:15 +0000

brought to you by epicurious.com and NutritionData.com Calories 256; Total Fat 9g; Carbohydrates 25g Concentrated pomegranate juice and fresh pomegranate seeds intermingle for an antioxidant double whammy in this brightly colored, vibrantly flavored dish. The lamb is a great source of zinc and selenium, which bolster your immune system. Combine with brown rice and steamed green beans for a complete meal.

Chicken Mushroom Soup with Leeks

admin — Wed, 20 Jan 2010 05:01:34 +0000

brought to you by epicurious.com and NutritionData.com Calories 281; Total Fat 11g; Carbohydrates 15g Raw winter weather calls for warm, comforting dishes like this robust soup.

Crispy Skin Fish Fillets with Wilted Escarole

admin — Tue, 19 Jan 2010 05:01:53 +0000

brought to you by epicurious.com and NutritionData.com Calories 449; Total Fat 31g; Carbohydrates 6g This protein-rich dish is very low in carbs but fairly high in fat. Not to worry: Most of the fats are the heart-healthy monounsaturated kind, along with anti-inflammatory omega-3 fatty acids

Chicken Kebabs

admin — Fri, 15 Jan 2010 05:01:00 +0000

brought to you by epicurious.com and NutritionData.com Calories 192; Total Fat 6g; Carbohydrates 3g Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about a half an hour, so they’re a great quick dinner.

Coffee-Braised Beef with Cinnamon and Orange

admin — Thu, 14 Jan 2010 05:01:50 +0000

brought to you by epicurious.com and NutritionData.com Calories 339; Total Fat 14g; Carbohydrates 7g This dish requires just 15 minutes of active time followed by a several fragrant hours of slow-cooking. Braising is an easy way to get melt-in-your-mouth tenderness from an economical cut of meat, and the long, moist cooking method allows the spicy and smoky flavors of the orange peel, cinnamon, and coffee to meld and deepen. The dish is low in carbohydrates and a great source of vitamin B12 and immunity-enhancing zinc.

Scallops with Cauliflower, Dried Cherries, and Capers

admin — Wed, 13 Jan 2010 05:01:55 +0000

brought to you by epicurious.com and NutritionData.com Calories 229; Total Fat 19g; Carbohydrates 11g This pretty dish calls for a surprising yet delicious combination of foods, each with its own nutritional bonus: Scallops are an excellent source of the antioxidant selenium; cauliflower contributes vitamins C, K, and cancer-fighting compounds; spinach adds a large dose of vitamin A and folate; and dried cherries are even higher in age-fighting antioxidants than blueberries (which have gotten the majority of the media buzz for their superfood status). Go to the healthy recipe on epicurious.com Photograph By: Kana Okada Nutritional Information Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet: 229 Calories (11%) 19g Total fat (28%) 8g Saturated Fat (41%) 36mg Cholesterol (12%) 254mg Sodium (11%) 11g Carbohydrate (4%) 3g Fiber (13%) 6g Protein (12%) See the full nutritional analysis from NutritionData.com More Healthy Recipes

Fish Steaks Braised with Bell Peppers, Olives, and Lemons

admin — Mon, 11 Jan 2010 05:01:29 +0000

brought to you by epicurious.com and NutritionData.com Calories 482; Total Fat 24g; Carbohydrates 15g This quick-and-easy Basque-style dinner features thick fish steaks smothered in a bright and flavorful mixture of olives, red peppers, and whole lemon slices. Each serving has a whopping 140 percent of your daily vitamin C requirement. Brown rice or whole-wheat couscous to soak up the nutrient rich sauce is all you need for a complete meal (or skip the starch for a low-carb dinner).

Roasted Shrimp and Mushrooms with Ginger and Green Onions

admin — Fri, 08 Jan 2010 05:01:12 +0000

brought to you by epicurious.com and NutritionData.com Calories 335; Total Fat 30g; Carbohydrates 7g In this easy twist on a Chinese classic, shrimp and mushrooms are slathered with a fragrant paste of scallions, garlic, and ginger and then oven-roasted rather than stir-fried. Ginger and garlic are powerful (and delicious) ways to reduce inflammation and protect your heart. Serve with brown rice or buckwheat noodles for a quick weeknight supper

Beef, Vegetable, and Wild Mushroom Soup

admin — Thu, 07 Jan 2010 05:01:59 +0000

brought to you by epicurious.com and NutritionData.com Calories 350; Total Fat 17g; Carbohydrates 20g Dried mushrooms and winter vegetables add fiber and nutrients (especially itamins A and C) to this healthy and hearty winter meal. You probably won’t find a shank bone, called for in the recipe, in the meat case of the grocery store but the butcher will likely have them in the back. The bones are browned and simmered along with the meat to enhance the flavor of the soup and then removed before serving

Seafood Stew with Leeks and Garlic

admin — Thu, 31 Dec 2009 05:00:16 +0000

brought to you by epicurious.com and NutritionData.com Calories 330; Total Fat 6g; Carbohydrates 22g This comforting shellfish stew is low in calories and packed with protein. Shrimp and clams are especially high in zinc, a mineral needed by the body to create insulin, which helps regulate blood sugar. Zinc has also been found to reduce the symptoms and duration of colds and flu

Maple-Glazed Tuna with Pear-Potato Salad

admin — Tue, 29 Dec 2009 05:00:31 +0000

brought to you by epicurious.com and NutritionData.com Calories 334; Total Fat 15g; Carbohydrates 8g Celebrity chef Marcus Samuelsson served this dish to kids attending a YMCA cooking class and won rave reviews from them. It’s not just tasty and kid-approved, though—it’s also rich in protein and healthy fats.