British food (and Irish food) can be very high or low in cholesterol, depending on which foods you choose. Thankfully, it is easy to adjust portions and make lower-cholesterol, lower-fat substitutions when preparing these dishes.
This menu provides a day's worth of "good" monounsaturated fat, high-fiber, and antioxidant-rich dishes.
This meal plan provides 1,350 calories for the day. Remember that your dietary requirements may be higher or lower than 1,350 calories, depending on your weight, age, and activity level.
Breakfast:
1 cup coffee with 2 oz. skim milk
Kedgeree -- use 1/4 the recipe with the following substitutions: Egg substitute (instead of eggs), 3 Tbsp plant stenol spread, such as Benecol (instead of 4 Tbsp butter), 1% milk (instead of whole), and half a pound smoked Haddock (rather than 1 pound). (Salt and pepper to taste not included in nutrition calculation)
Snack:
1 medium apple
Lunch:
Beverage: Your choice sugar-free beverage, 8 oz.
Asian Spiced Turkey Salad -- use 1/4 the recipe with the following measures of these ingredients: 1 Tbsp low-sodium soy sauce and 1 Tbsp olive oil for the dressing; 2 oz. cashew nuts and cranberries.
Snack:
1 medium orange
Dinner:
Beverage: 1 cup (8oz) calorie-free flavored iced tea
1 serving (1/4 recipe) Cod With an Herb Crust
(use 1 Tbsp vegetable oil and light mayonnaise; salt and pepper not included in nutrition calculation)
1 serving (1/4 recipe) Brussels Sprouts with Honey and Mustard
Dessert:
1 serving (1/4 recipe) Eton Mess (Strawberries) (use light whipped cream -- only 6 fl oz.)
Tip: These dishes can be made even more heart healthy by using a non-salt substitute.
Nutrition Information Total For The Day: 1,350 Calories, 461 Calories from Fat , Total Fat 51g (sat 4.37g), Cholesterol 129.5 mg, Sodium 649 mg, Carbohydrate 124.5 g, Fiber 18.4 g, Protein 52.2g
