Moroccan cuisine is an assortment of exotic spices, dips, and delicious rice dishes. Focusing on fruits and vegetables, lean meats, and fish, rather than meat and fried dishes, can make Moroccan food a healthful, delectable addition to your cholesterol-friendly diet.
This menu provides a day's worth of "good" monounsaturated fat, high-fiber, and antioxidant-rich dishes.
This meal plan provides 1,385 calories for the day. Remember that your dietary requirements may be higher or lower than 1,385 calories depending on your weight, age, and activity level.
Breakfast:
1 cup Moroccan Spiced Coffee
2 slices whole wheat bread
1 Tbsp all-fruit jam
1 cup sliced oranges
Lunch:
Beverage: Your choice sugar-free beverage, 8 oz.
1 serving Vegetable Puree Soup -- use 1/8 recipe with the following substitutions: 2 Tbsp plant stenol spread (such as Benecol); 1.5 Tbsp white flour; ½ Tbsp whole wheat flour; low-sodium vegetable or chicken stock.
Dinner:
1 serving Artichoke Hearts Salad --use ¼ recipe and omit olives.
1 serving Moroccan Fish Tagine -- use 1/4 recipe
Beverage: 1 cup (8 oz.) sugar-free iced tea
Dessert:
1 serving Fresh Strawberries with Yogurt --use 1/3 of recipe with 2 Tbsp of sugar (instead of 3 Tbsp).
Tip: These dishes can be made even more heart healthy by using a non-salt substitute.
Nutrition Information Total For The Day: Calories 1,385, Calories from Fat 445, Total Fat 50 g (sat 2.83 g), Cholesterol 101.25 mg, Sodium 957.5 mg, Carbohydrate 147.5 g, Fiber 10.25 g, Protein 86.3 g
(Salt and pepper to taste not included in nutrition calculation.)
