Brown Rice - Foods Lower Cholesterol

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Whole grains have been associated with a lower risk of heart disease, hypertension, diabetes, and obesity. Components of rice bran, in particular, have been shown to be beneficial for cholesterol levels. Rice bran oil contains an ingredient that has shown premise in studies for its ability to lower cholesterol.

Lunch

Eggplant Sandwich with Beans and Rice

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Eggplant Sandwich with Beans and Rice

Prep Time20 mins

Cook Time7 mins

Total Time27 mins

Course: Lunch

Servings:

Calories: 409kcal

Equipment

Grill
Stove

Ingredients

1 Green peppers
1 Eggplant Medium, cut into 12 slices
1 Tbs Extra virgin olive oil
4 Whole grain bread
¼ cup Mustard
1 tsp Vegetable oil Canola
¼ lb Smoked turkey kielbasa Cut into 1/2-inch pieces
½ Onion Large, chopped
½ Green bell pepper Chopped
½ Red bell pepper Chopped
2 ⅔ Tbs Celery Chopped
⅔ cloves Garlic Finely chopped
⅔ Dried bay leaves
⅓ tsp Dried thyme leaves
⅓ tsp Seasoned salt
⅓ cup Rice Uncooked, long-grain, white
⅔ cup Water
⅓ lb Black beans Cooked
5 oz Tomatoes Red, organic
3 scoops Nutrim

Instructions

Cut the sweet peppers lengthwise; remove and discard the stems, seeds, and membranes. Brush eggplant slices with oil. Grill eggplant slices and sweet pepper quarters on the rack of an uncovered grill directly over medium-hot coals for 4 minutes. Turn and grill 3 to 5 minutes more or until eggplant is tender and sweet peppers are slightly charred. Remove vegetables from grill; set aside.
Spread 1 side of each bread slice with cheese and mustard. Layer 3 eggplant slices and 2 sweet pepper quarters on 4 of the bread slices. Top with remaining bread slices (optional). Serve warm.
In 4-quart saucepan, heat oil over medium heat. Add kielbasa, onions, bell peppers, celery, garlic, bay leaves and thyme; cook 4 to 6 minutes, stirring occasionally, until vegetables are tender.
Stir in tomatoes and salt, then bring to a boil.
Reduce heat to low, cover and simmer for 20 minutes, stirring occasionally.
Stir in beans and cover, simmer for 10 minutes longer.
Cook rice in water as directed on the package. Remove bay leaves from bean mixture. Pour the bean mixture over the rice and serve. Enjoy!

Nutrition

Dinner

Baked Salmon and Cucumber Sauce

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Baked Salmon and Cucumber Sauce

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Dinner

Servings:

Calories: 359kcal

Equipment

Stove
Oven

Ingredients

2 tsp Extra virgin olive oil
15 oz Peas Cooked
1 Red pepper Cut into strips (optional)
14 oz Salmon Sockeye, raw
20 Carrots Baby, raw, chopped
¼ tsp Salt
2 cups Brown rice Cooked

Dressing

½ cup Yogurt Vanilla or lemon flavor, low-calorie
⅓ cup Cucumber Unpeeled, finely chopped
½ tsp Dill weed
Salt to taste
1 scoop Nutrim

Instructions

Heat oven to 450 degrees.
Place salmon* on baking sheet and spray with non-stick cooking spray. Bake for 12-15 minutes or until salmon starts to fall apart with fork.
While salmon* is cooking, boil chopped carrots until a fork can easily pierce them.
Place olive oil in a skillet and heat on medium-high heat. Once the skillet is heated and covered in oil, place the pepper and the peas in the skillet and heat until tender. When the peas are tender, add the carrots.
Cook rice, as box directions state.
Divide the rice, vegetables, and salmon evenly.

Dressing

In a separate bowl, whisk together yogurt, cucumber, dill weed, salt, and Nutrim.
Pour dressing on the salmon.
Enjoy!

Notes

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Nutrition

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