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SALMON AND POTATO CASSEROLE

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.

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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