Recipes: Summer Side Dishes
Heartmail Summer 2018
JUNE 26, 2018
Summer Salads Rich in Protein and Low in Fat
One of the keys to lowering cholesterol is limiting both total fat and saturated fat in your diet. These nutritious summer side dishes from the CardioVascular Institute’s Hungry Heart Cookbook are low in total fat and saturated fat — and cholesterol-free.
Colorful Corn Salad
5 ears of corn, husks and silks removed
1 small red onion, diced
1 small red or green pepper, diced
1 ½ cups black beans (if using canned, rinse well)
3 Tbsp fresh lemon juice
3 Tbsp olive oil
½ cup fresh cilantro, chopped
Black pepper to taste
Boil corn for about 3 minutes; drain and immerse in ice water. Cut kernels off the cob and place into a bowl. Add the chopped onion, chopped pepper and beans.
In a separate bowl, whisk together lemon juice and olive oil. Pour over salad, add cilantro and black pepper to taste. Mix well and serve cold.
Nutrition Facts: Total calories per serving: 190; total fat: 8g; saturated fat: 1g; cholesterol: 0mg; sodium: 25mg; total carbohydrate: 27g; total fiber: 6g; sugars: 5g; protein: 6g
Quick & Easy Bean Salad
1 15-oz. can garbanzo beans, rinsed
1 15-oz. can kidney beans, rinsed
1 15-oz. can cannellini beans, rinsed
1 15-oz. can artichoke hearts, rinsed and chopped
1 small onion, diced
1 tsp basil
1 tsp oregano
1 tsp garlic powder
1 tsp pepper
1 Tbsp olive oil
Juice of 1 lemon
Drain and rinse all beans and artichoke hearts. Chop artichoke hearts into pieces.
In a small bowl, combine herbs, oil and lemon juice and mix together. Add to beans and artichoke hearts and toss.
Nutrition Facts: Total calories per serving: 216; total fat: 3g; saturated fat: 0g; cholesterol: 0g; sodium: 20mg; total carbohydrates: 37g; fiber: 10g; sugars: 1g; protein: 11g
Above content provided by the CardioVascular Institute at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.