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AND POTATO CASSEROLE
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
baked potatoes, sliced
cup chopped green onions
cup chopped fresh parsley
can (7.5 oz./213 g) salmon or tuna in broth, drained
cup skim milk
cup grated partly skimmed mozzarella, cheese
pepper and cayenne pepper, to taste
cup fresh bread crumbs
tbsp. grated parmesan cheese
In greased 7 x 11 -inch (17 x 28 cm) shallow baking dish, arrange a
of half the potatoes, green onions and parsley.
Arrange salmon or tuna over vegetables.
Cover with remaining potatoes, onions and parsley.
Beat whole egg and egg whites together slightly; add milk, mozzarella
Pour mixture over potatoes.
Combine bread crumbs and parmesan cheese; sprinkle over top.
Bake uncovered 25-30 min at 350°F (180°C).
4 main course servings.
EAT LESS FAT,
ESPECIALLY SATURATED FAT
rich in fat, especially saturated fat, is one of the factors that
significantly to increasing blood cholesterol. Cutting down on fat,
saturated fat, is by far the most important step in changing your
habits. Saturated fats are found mainly in foods of animal origin such
as meat, poultry and unskimmed dairy products. They are also found in
tropical oils like palm & coconut oil and in hydrogenated
fats like shortening and margarine.
MAINTAIN A HEALTHY WEIGHT
weight, especially in the abdominal region, can cause your blood
to rise. If you are overweight, a balanced, low-calorie, low-fat diet
with an adequate amount of exercise will help you achieve and maintain
a healthy weight.
a heart healthier way of living, in addition to eating well, pursue
physical activity, avoid smoking, and keep stress in check.
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