Eggplant - Foods Lower Cholesterol

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Tag: Eggplant

Eggplant is another vegetable included in the "Portfolio Diet". This diet went head to head with a statin (drug). Eggplant is high in soluble fiber and contains a potent antioxidant called nasunin, which has been shown to protect brain cells from damage. This antioxidant is believed to be another element of eggplant that may help in maintaining healthy cholesterol levels.

Dinner

Eggplant and Rice

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Eggplant and Rice

Prep Time10 mins

Cook Time35 mins

Total Time45 mins

Course: Dinner

Servings:

Calories: 276kcal

Equipment

Stove
Food processor

Ingredients

1 ½ Tbs Extra virgin olive oil
1 ½ cloves Garlic Coarsely chopped
1 ½ Red peppers Peeled, seeded, roasted and chopped
4 cups Eggplant
½ Onion Raw
28 oz Tomatoes Red, organic
Honey (optional)
Salt To taste
2 cups Rice White, long-grain, regular, cooked
1 ½ tbsp Oregano
1 ½ tbsp Basil leaves
1 ½ tbsp Parsley

Instructions

Heat oil in skillet over medium to high heat. Add onions and garlic, then cook for 1 minute. Add the red peppers and cook for 1 more minute.
Add the tomatoes and eggplant, bring to a boil and cook, stirring occasionally. Cook for 25 to 30 minutes and transfer mixture to food processor. Process until smooth. Return mixture back to pot, add seasonings and season with salt and pepper. Cook for 10 minutes longer and season with honey.
Cook rice according to the box. Serve together. Enjoy!

Nutrition

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

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