Tag: #LowCholesterol

Posted in Freezer & Make-Ahead Meals, Jar Mixes (Meal Starters)

Beef & Barley Stew Jar Mix (Mild + Heart-Healthy)

Posted on by simplegoodfood

🥗 Beef & Barley Stew

Heart-Healthy | Low-Cholesterol | Low-A1C

💛 Why You’ll Love This Recipe

This was just so good. The recipe gives you the ingredient amounts to make 2, 1 or light lunch, which comes in handy. It took less than 30 minutes to make, and I wish I had made more! But I’ve got 2 more jars waiting for me in my pantry.

🛒 Ingredients

Quart Jar – 2 servings

  • 1/2 cup dehydrated shredded beef
  • 1/3 cup pre-cooked dehydrated barley
  • 1/3 cup dehydrated carrots
  • 2–3 tbsp dehydrated onions
  • 1–2 tbsp dehydrated celery
  • 1/4 cup dehydrated mushrooms (optional but really good here)
  • 2 tsp low-sodium beef bouillon
  • Gentle Seasoning Blend:
  • 1/2 tsp thyme
  • 1/2 tsp parsley
  • 1/4 tsp garlic powder
  • Optional: tiny pinch rosemary (go light—it can take over)

PINT JAR (Single Serving)

  • 1/4 cup beef
  • 2–3 tbsp barley
  • 2 tbsp carrots
  • 1–2 tbsp onions/celery mix
  • 1 tsp bouillon
  • Pinch of each seasoning

HALF-PINT (Light Meal / Side)

  • 2–3 tbsp beef
  • 1–2 tbsp barley
  • 1–2 tbsp veggies
  • 1/2 tsp bouillon

👩‍🍳 Instructions

  1. Use pre-cooked barley:
    • Cook barley fully (like you would for a side dish)
    • Spread thin
    • Dehydrate until dry
    • 👉 This ensures it rehydrates soft—not chewy or underdone.
  2. Add 3–3½ cups boiling water (1 1/2 – 2 cups for Pint, 1 cup for Half Pint)
  3. Cover and let sit 20–25 minutes (or simmer 10–15) (20 min for Pint, less for Half Pint)
  4. 👉 Barley takes a little longer than noodles, but it’s worth it.

💡 Tips & Swaps

  • Given the current price of beef, I substituted some ground Turkey. Next time I make the jars up, I want to try shredded pork. Either way, it was absolutely delicious.
  • Once you’ve added the ingredients and the water comes back to a boil, turn the burner down to a simmer. You won’t need more.
  • If you have leftovers, let them cool and store in a covered container in the refrigerator.

🥡 Meal Prep & Storage

  • Reheat instructions: I would add a little moisture to the stew before you microwave it. I believe that either low sodium beef broth or water would work well. Heat for 2 minutes before checking.

❤️ Heart-Healthy Notes

Using a dehydrated protein means that the excess fat is already gone from the meat. The barley and vegetables add fiber without overwhelming the protein. It was just that good!

📣 Let’s Connect

If you try this recipe, I’d love to hear how it turned out!
#HeartHealthy #LowCholesterol #LowA1C #SimpleGoodFood

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simplegoodfood
simplegoodfood
@simplegoodfood

Just a Pennsylvania Dutch girl raised on simple good food that fills you up. Fussy recipes that leave you still hungry need not apply!

310 posts
2 followers

Posted in Seafood Meals

“Air Fryer Tilapia (Heart-Healthy, Low Cholesterol)”

Posted on by simplegoodfood

💛 Why You’ll Love This Recipe

Tilapia is a favorite of mine with a mild taste. It can be cooked in many ways, including, but not limited to, fried or broiled. I choose it for the affordability. It cooks up quickly and easily in an Air Fryer.

simplegoodfood's avatarsimplegoodfood

Air Fryer Tilapia

Tilapia is a favorite of mine with a mild taste. It can be cooked in many ways, including, but not limited to, fried or broiled. I choose it for the affordability. It cooks up quickly and easily in an Air Fryer.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2
Course: Dinner, Main Course
Cuisine: American
Calories: 128
Ingredients Method Notes

Ingredients
  

  • 2 tilapia fillets 4–6 oz each, fresh or thawed
  • 1 tsp extra-virgin olive oil or avocado oil healthy unsaturated fat, reduced amount
  • ½ tsp smoked paprika adds flavor without salt
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp ground black pepper
  • No added salt optional: use salt-free seasoning like Mrs. Dash

Method
 

  1. Preheat Air Fryer Set to 400°F (200°C) for 3 minutes.
  2. Season the Fish: Pat tilapia dry. Lightly brush or spray both sides with oil. In a small bowl, combine paprika, garlic powder, onion powder, and black pepper. Sprinkle evenly over both sides of the fish.
  3. Air Fry: Place fillets in a single layer in the basket. Cook 8–10 minutes, flipping halfway, until the fish is opaque and flakes easily (internal temp 145°F / 63°C).
  4. Serve: Squeeze fresh lemon juice over fillets. Garnish with parsley or cilantro.
  5. Pair with steamed vegetables, quinoa, or a leafy green salad for a balanced, heart-healthy meal.

Notes

💡 Tips & Swaps

  • Any mild flavor white fish can be substituted. Swai is a particular favorite of mine.
  • Do not overcook! It is easy to overcook this fish if you don’t stay with it.
  • If you actually have leftovers, allow the fish to cool before placing in a covered container.

🥡 Meal Prep & Storage

  • Reheat instructions: If you have leftovers, this will reheat in the microwave. I would start with just a minute or two before you check.

❤️ Heart-Healthy Notes

Tilapia is a wonderful source of lean protein, along with other Antioxidants and vitamins.
Posted in Soups & Stews, Weekend Suppers

Weekend Suppers – Creamy White Bean & Vegetable Soup

Posted on by simplegoodfood

This weekend’s meatless comfort food dinner is Creamy White Bean & Vegetable Soup. This is a warm, comforting meal that is great for a Sunday evening supper.

Creamy White Bean & Vegetable Soup

This weekend’s meatless comfort food dinner is Creamy White Bean & Vegetable Soup. This is a warm, comforting meal that is great for a Sunday evening supper.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 2
Course: Lunch, Soup
Cuisine: American
Calories: 150
Ingredients Method

Ingredients
  

  • 1 can white beans drained
  • 1 carrot sliced
  • 1 celery stalk chopped
  • ½ onion chopped
  • 1 clove garlic
  • 1 cup vegetable broth
  • ½ cup milk or unsweetened almond milk
  • 1 tsp olive oil
  • ¼ tsp thyme
  • Black pepper
  • Handful spinach optional

Method
 

  1. Cook onion, carrot, celery in olive oil.
  2. Add garlic, cook 1 minute.
  3. Add beans and broth.
  4. Simmer 15 minutes.
  5. Stir in milk and spinach.
  6. Heat gently and serve.

This recipe makes about 2-3 servings and reheats well for lunches.

#Cooking, #MealPlanning, #HealthyEating, #HeartHealthy, #LowCholesterol, #LowA1C, #Recipes,

Posted in Simple Meals, Weekend Suppers

Saturday – Turkey & Vegetable Shepherd’s Pie

Posted on by simplegoodfood

This weekend’s heart-healthy comfort food dinner is Turkey and Vegetable Shepherd’s Pie. This is a simple meal that comes together easily and is perfect for a Saturday evening dinner.

Turkey & Vegetable Shepherd’s Pie

This weekend’s heart-healthy comfort food dinner is Turkey and Vegetable Shepherd’s Pie. This is a simple meal that comes together easily and is perfect for a Saturday evening dinner.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 2
Course: Dinner, Lunch, Main Course
Cuisine: American
Calories: 250
Ingredients Method

Ingredients
  

  • ½ lb ground turkey
  • 1 cup mixed vegetables carrots, peas, green beans
  • ½ onion chopped
  • 1 clove garlic minced
  • ½ cup low sodium chicken broth
  • 1 tsp olive oil
  • 1 cup mashed potatoes about 1 large potato
  • Black pepper
  • Optional: sprinkle paprika on top

Method
 

  1. Boil and mash potato, set aside.
  2. Cook onion in olive oil.
  3. Add ground turkey and cook until done.
  4. Add vegetables and broth, simmer 5 minutes.
  5. Put mixture in small baking dish.
  6. Spread mashed potatoes on top.
  7. Sprinkle paprika.
  8. Bake at 375°F for 20 minutes.

#HeartHealthy, #CookingForOne, #SimpleGoodFood, #LowCholesterol, #DiabeticFriendly, #ComfortFood,

Posted in Simple Meals, Weekend Suppers

Chicken & Mushroom Brown Rice Bake

Posted on by simplegoodfood

This weekend’s heart-healthy comfort food dinner is Chicken & Mushroom Brown Rice Bake. This is a simple meal that comes together easily and is perfect for a Saturday evening dinner.

Chicken & Mushroom Brown Rice Bake

This is a simple meal that comes together easily and is perfect for a Saturday evening dinner.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 2
Course: Dinner, Lunch, Main Course
Cuisine: American
Calories: 300
Ingredients Method

Ingredients
  

  • 1 cup cooked brown rice
  • 1 cup cooked chicken breast diced
  • 1 cup mushrooms sliced
  • ½ cup onion chopped
  • 1 clove garlic minced
  • ½ cup low-sodium chicken broth
  • ¼ cup plain Greek yogurt
  • 1 tbsp olive oil
  • ¼ tsp thyme
  • ¼ tsp black pepper
  • 2 tbsp whole wheat breadcrumbs optional topping

Method
 

  1. Preheat oven to 375°F.
  2. Cook mushrooms and onion in olive oil until soft.
  3. Add garlic and cook 1 minute.
  4. In a bowl combine:
  5. Cooked rice
  6. Chicken
  7. Mushroom mixture
  8. Broth
  9. Greek yogurt
  10. Thyme and pepper
  11. Pour into small baking dish.
  12. Sprinkle breadcrumbs on top.
  13. Bake 20–25 minutes until hot and slightly golden.

#HeartHealthy, #CookingForOne, #SimpleGoodFood, #LowCholesterol, #DiabeticFriendly, #ComfortFood,

Posted in Curated Recipes

Chicken Noodle Casserole

Posted on by simplegoodfood

Two stand above all others in the world of egg noodle casserole recipes: tuna noodle and chicken noodle casserole. This is one of the ultimate comfort foods, perfect for potlucks, freezer-meal planning, gifts for friends going through a tough time and more. It’s an easy meal you can make after a long day, feeding several people. This recipe is very easy to modify if you want to add or substitute other ingredients, including vegetables and cheese.

Chicken Noodle Casserole Ingredients

Ingredients for Chicken Noodle Casserole overhead on marble
Jena Carlin for Taste of Home
  • Egg noodles: Al dente egg noodles give this casserole the right “bite,” one that’s soft but not mushy.
  • Condensed cream of chicken soup: This adds creaminess and acts as a binder for the other ingredients.
  • Sour cream: This adds a little acidity to balance out the richness of the soup and milk.
  • Milk: 2% milk adds a little more fat to the casserole, increasing the creamy texture but not going overboard.
  • Chicken breast: Use canned chicken, leftover cooked chicken or rotisserie chicken in this casserole.
  • Ritz crackers: The classic cracker topping crumbles easily and soak up melted butter.
  • Butter: Mixing creamy butter with the crackers produces a delicious golden-brown topping.

Taste of Home

#Cooking, #MealPlanning, #HealthyEating, #HeartHealthy, #LowCholesterol, #LowA1C, #Recipes,

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simplegoodfood
simplegoodfood
@simplegoodfood

Just a Pennsylvania Dutch girl raised on simple good food that fills you up. Fussy recipes that leave you still hungry need not apply!

310 posts
2 followers