20 One-Sheet Meals To Lower Cholesterol
In the quest for a healthier heart, the old adage “you are what you eat” has never been more relevant. High cholesterol levels, particularly elevated low-density lipoprotein (LDL) or “bad” cholesterol, are a significant risk factor for heart disease, the leading cause of death worldwide. Fortunately, dietary and lifestyle modifications can have a profound impact on managing cholesterol levels, and it doesn’t have to be a complicated or time-consuming endeavor. This article will guide you through 20 delicious and easy-to-prepare one-sheet meals specifically designed to help you lower your cholesterol and improve your overall heart health.
One-sheet meals, also known as sheet pan dinners, have gained immense popularity for their convenience and simplicity. The concept is straightforward: all your ingredients—protein, vegetables, and sometimes even carbohydrates—are cooked together on a single baking sheet. This method not only minimizes cleanup but also allows the flavors of the individual components to meld together, creating a harmonious and satisfying dish. By focusing on heart-healthy ingredients, these one-sheet meals become a powerful tool in your arsenal for combating high cholesterol.
The recipes in this collection are built upon a foundation of foods that are scientifically proven to help lower cholesterol. We’ve incorporated a variety of ingredients rich in soluble fiber, such as oats, barley, beans, and certain vegetables like eggplant and okra. Soluble fiber works by binding to cholesterol in the digestive system and removing it from the body before it can be absorbed [1]. We’ve also prioritized foods high in polyunsaturated fats, including fatty fish like salmon and nuts, which directly lower LDL cholesterol. Additionally, many of our recipes feature plant sterols and stanols, found in fortified foods and some vegetable oils, which block the body from absorbing cholesterol [1].
By embracing the one-sheet meal concept, you can take a proactive and enjoyable approach to managing your cholesterol. These recipes are not about deprivation; they are about celebrating the vibrant flavors and health benefits of whole, unprocessed foods. Whether you’re a seasoned home cook or a kitchen novice, you’ll find these meals easy to prepare and delicious to eat. Let’s embark on this culinary journey to a healthier heart, one sheet pan at a time.
References
[1] Harvard Health Publishing. (2024, March 26). 11 Foods that Lower Cholesterol. Harvard Health. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
The 20 One-Sheet Meal Recipes
Here are 20 delicious and easy-to-make one-sheet meals that are packed with heart-healthy ingredients to help you lower your cholesterol.
1. Lemon Herb Salmon with Asparagus and Cherry Tomatoes
Description: A classic, heart-healthy combination that’s both elegant and easy. The omega-3s in salmon are excellent for lowering triglycerides and improving heart health.
Ingredients:
- 4 (6-ounce) salmon fillets, skin-on or off
- 1 pound asparagus, trimmed
- 1 pint cherry tomatoes
- 2 tablespoons olive oil, divided
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the asparagus and cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on the prepared baking sheet.
- Pat the salmon fillets dry with a paper towel. Rub them with the remaining tablespoon of olive oil, minced garlic, oregano, and thyme. Season with salt and pepper.
- Place the salmon fillets on the baking sheet, nestled among the vegetables. Top each fillet with a few lemon slices.
- Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.
- Garnish with fresh parsley before serving.
Nutritional Highlight: Rich in omega-3 fatty acids, fiber, and antioxidants.
2. Mediterranean Chicken with Bell Peppers, Onions, and Olives
Description: A taste of the Mediterranean, this dish is packed with colorful vegetables and lean protein. The Mediterranean diet is renowned for its heart-protective benefits.
Ingredients:
- 4 boneless, skinless chicken breasts, cut into 1-inch chunks
- 2 bell peppers (any color), sliced
- 1 red onion, sliced
- 1/2 cup Kalamata olives, pitted
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Juice of 1 lemon
- Salt and freshly ground black pepper to taste
- Crumbled feta cheese (optional, for garnish)
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, combine the chicken, bell peppers, red onion, and olives.
- In a small bowl, whisk together the olive oil, minced garlic, oregano, paprika, lemon juice, salt, and pepper.
- Pour the marinade over the chicken and vegetables, and toss to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
- Garnish with crumbled feta cheese, if desired, before serving.
Nutritional Highlight: High in lean protein, healthy fats, and vitamins A and C.
3. Garlic Shrimp with Broccoli and Lemon
Description: A quick and flavorful meal that’s perfect for a weeknight. Shrimp is a low-fat protein source, and broccoli is packed with fiber and nutrients.
Ingredients:
- 1 1/2 pounds large shrimp, peeled and deveined
- 1 large head of broccoli, cut into florets
- 3 tablespoons olive oil, divided
- 4 cloves garlic, minced
- 1/2 teaspoon red pepper flakes (optional)
- 1 lemon, cut into wedges
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the broccoli florets with 2 tablespoons of olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 10 minutes.
- While the broccoli is roasting, pat the shrimp dry. In the same bowl, toss the shrimp with the remaining tablespoon of olive oil, minced garlic, and red pepper flakes (if using).
- After 10 minutes, remove the baking sheet from the oven. Add the shrimp to the pan in a single layer.
- Return the baking sheet to the oven and bake for another 5-7 minutes, or until the shrimp are pink and opaque.
- Squeeze fresh lemon juice over the shrimp and broccoli before serving.
Nutritional Highlight: Excellent source of lean protein, vitamin C, and fiber.
4. Spicy Tofu with Roasted Brussels Sprouts and Sweet Potatoes
Description: A vegetarian powerhouse of a meal. Tofu is a great plant-based protein, and the combination of Brussels sprouts and sweet potatoes offers a wealth of vitamins and fiber.
Ingredients:
- 1 (14-ounce) block of extra-firm tofu, pressed and cut into 1-inch cubes
- 1 pound Brussels sprouts, trimmed and halved
- 1 large sweet potato, peeled and cut into 1-inch cubes
- 3 tablespoons olive oil
- 1 tablespoon soy sauce or tamari
- 1 tablespoon sriracha or other chili sauce
- 1 teaspoon maple syrup
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the Brussels sprouts and sweet potato cubes with 2 tablespoons of olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 15 minutes.
- While the vegetables are roasting, prepare the tofu. In a small bowl, whisk together the remaining tablespoon of olive oil, soy sauce, sriracha, maple syrup, and garlic powder.
- In a separate bowl, gently toss the tofu cubes with the sauce until evenly coated.
- After 15 minutes, remove the baking sheet from the oven. Add the tofu to the pan in a single layer.
- Return the baking sheet to the oven and bake for another 15-20 minutes, or until the vegetables are tender and the tofu is golden and slightly crispy.
Nutritional Highlight: High in plant-based protein, fiber, and vitamins A and K.
5. Rosemary Chicken with Root Vegetables
Description: A hearty and comforting meal that’s perfect for a cool evening. Root vegetables are a great source of complex carbohydrates and fiber.
Ingredients:
- 4 boneless, skinless chicken thighs
- 1 pound mixed root vegetables (carrots, parsnips, potatoes), peeled and cut into 1-inch chunks
- 1 onion, cut into wedges
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the root vegetables and onion with 1 tablespoon of olive oil, salt, and pepper. Spread them on the prepared baking sheet.
- Pat the chicken thighs dry. Rub them with the remaining tablespoon of olive oil, minced garlic, and rosemary. Season with salt and pepper.
- Place the chicken thighs on top of the vegetables on the baking sheet.
- Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
Nutritional Highlight: Good source of lean protein, complex carbohydrates, and fiber.
6. Black Bean Burgers with Roasted Corn and Bell Peppers
Description: A satisfying and flavorful vegetarian option that’s packed with fiber and plant-based protein. Black beans are a fantastic food for lowering cholesterol.
Ingredients:
- 1 (15-ounce) can black beans, rinsed and drained
- 1/2 cup breadcrumbs
- 1/4 cup chopped cilantro
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- 1 cup frozen corn, thawed
- 1 bell pepper (any color), chopped
- 1 tablespoon olive oil
- 4 whole-wheat buns, for serving
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a medium bowl, mash the black beans with a fork until they are partially broken down. Stir in the breadcrumbs, cilantro, cumin, chili powder, garlic powder, salt, and pepper. Form the mixture into 4 patties.
- In a separate bowl, toss the corn and bell pepper with the olive oil, salt, and pepper.
- Place the black bean patties and the vegetable mixture on the prepared baking sheet.
- Bake for 20-25 minutes, flipping the patties halfway through, until the burgers are firm and the vegetables are roasted.
- Serve the black bean burgers on whole-wheat buns with the roasted corn and peppers on the side.
Nutritional Highlight: High in fiber, plant-based protein, and complex carbohydrates.
7. Pesto Salmon with Green Beans and Potatoes
Description: A vibrant and flavorful meal that combines the heart-healthy benefits of salmon with the fresh taste of pesto. Green beans and potatoes provide a satisfying and nutritious base.
Ingredients:
- 4 (6-ounce) salmon fillets
- 1 pound green beans, trimmed
- 1 pound baby potatoes, halved or quartered
- 2 tablespoons olive oil
- 1/4 cup prepared pesto
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the green beans and potatoes with the olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 15 minutes.
- While the vegetables are roasting, pat the salmon fillets dry. Spread a tablespoon of pesto over each fillet.
- After 15 minutes, remove the baking sheet from the oven. Add the salmon to the pan, nestled among the vegetables.
- Return the baking sheet to the oven and bake for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
Nutritional Highlight: Rich in omega-3 fatty acids, fiber, and vitamins C and K.
8. Jerk Chicken with Pineapple and Bell Peppers
Description: A taste of the Caribbean, this dish is a perfect balance of sweet and spicy. The lean protein from the chicken and the vitamins from the pineapple and peppers make it a healthy choice.
Ingredients:
- 4 boneless, skinless chicken breasts, cut into 1-inch chunks
- 1 cup pineapple chunks (fresh or canned)
- 2 bell peppers (any color), sliced
- 1 red onion, sliced
- 2 tablespoons olive oil
- 2 tablespoons jerk seasoning
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, combine the chicken, pineapple, bell peppers, and red onion.
- Drizzle with olive oil and sprinkle with jerk seasoning, salt, and pepper. Toss to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
Nutritional Highlight: High in lean protein, vitamin C, and manganese.
9. Honey-Mustard Glazed Salmon with Broccoli and Cauliflower
Description: A simple yet elegant meal that’s packed with flavor and nutrients. The honey-mustard glaze adds a delicious tang to the salmon, while the broccoli and cauliflower provide a healthy dose of fiber.
Ingredients:
- 4 (6-ounce) salmon fillets
- 1 head of broccoli, cut into florets
- 1 head of cauliflower, cut into florets
- 2 tablespoons olive oil
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the broccoli and cauliflower florets with the olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 15 minutes.
- While the vegetables are roasting, prepare the glaze. In a small bowl, whisk together the Dijon mustard, honey, and minced garlic.
- Pat the salmon fillets dry and season with salt and pepper. Spread the honey-mustard glaze over each fillet.
- After 15 minutes, remove the baking sheet from the oven. Add the salmon to the pan, nestled among the vegetables.
- Return the baking sheet to the oven and bake for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
Nutritional Highlight: Rich in omega-3 fatty acids, fiber, and vitamins C and K.
10. Italian Sausage (chicken or turkey) with Peppers and Onions
Description: A classic and hearty combination that’s both flavorful and satisfying. Using chicken or turkey sausage keeps the saturated fat content low.
Ingredients:
- 4 Italian chicken or turkey sausages, pricked with a fork
- 2 bell peppers (any color), sliced
- 1 large onion, sliced
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the bell peppers and onion with the olive oil, Italian seasoning, salt, and pepper.
- Spread the vegetable mixture on the prepared baking sheet and place the sausages on top.
- Bake for 25-30 minutes, or until the sausages are cooked through and the vegetables are tender and slightly caramelized.
Nutritional Highlight: Good source of lean protein and vitamins A and C.
11. Sheet Pan Fajitas (Chicken or Shrimp) with Bell Peppers and Onions
Description: A fun and easy way to enjoy fajitas without the stovetop mess. This recipe is packed with flavor and can be customized with your favorite toppings.
Ingredients:
- 1 1/2 pounds boneless, skinless chicken breasts or large shrimp, peeled and deveined
- 3 bell peppers (a mix of colors), sliced
- 1 large onion, sliced
- 2 tablespoons olive oil
- 1 packet (1 ounce) fajita seasoning
- Flour or corn tortillas, for serving
- Optional toppings: salsa, guacamole, sour cream, shredded cheese
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, combine the chicken or shrimp, bell peppers, and onion.
- Drizzle with olive oil and sprinkle with fajita seasoning. Toss to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Bake for 15-20 minutes for shrimp, or 20-25 minutes for chicken, until the protein is cooked through and the vegetables are tender.
- Serve with warm tortillas and your favorite toppings.
Nutritional Highlight: High in lean protein and vitamins A and C.
12. Lemon Dill Cod with Zucchini and Yellow Squash
Description: A light and refreshing meal that’s perfect for summer. Cod is a mild, flaky fish that pairs beautifully with the bright flavors of lemon and dill.
Ingredients:
- 4 (6-ounce) cod fillets
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh dill (or 1 teaspoon dried)
- 1 lemon, thinly sliced
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the zucchini and yellow squash with 1 tablespoon of olive oil, salt, and pepper. Spread them on the prepared baking sheet.
- Pat the cod fillets dry. Rub them with the remaining tablespoon of olive oil, minced garlic, and dill. Season with salt and pepper.
- Place the cod fillets on the baking sheet with the vegetables. Top each fillet with a few lemon slices.
- Bake for 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
Nutritional Highlight: Excellent source of lean protein and low in fat.
13. Teriyaki Tofu with Bok Choy and Edamame
Description: An Asian-inspired dish that’s both healthy and delicious. Tofu is a great source of plant-based protein, and the teriyaki glaze adds a sweet and savory flavor.
Ingredients:
- 1 (14-ounce) block of extra-firm tofu, pressed and cut into 1-inch cubes
- 4 heads of baby bok choy, halved lengthwise
- 1 cup shelled edamame (frozen or fresh)
- 2 tablespoons teriyaki sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated fresh ginger
- Sesame seeds, for garnish
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, gently toss the tofu cubes with the teriyaki sauce, sesame oil, and ginger.
- Arrange the tofu, bok choy, and edamame on the prepared baking sheet in a single layer.
- Bake for 15-20 minutes, or until the tofu is golden and the bok choy is tender-crisp.
- Garnish with sesame seeds before serving.
Nutritional Highlight: High in plant-based protein, fiber, and vitamins A and C.
14. Greek-Style Chicken with Artichoke Hearts, Kalamata Olives, and Feta
Description: All the flavors of a Greek salad in a warm and satisfying one-sheet meal. This dish is packed with heart-healthy ingredients like olives and artichokes.
Ingredients:
- 4 boneless, skinless chicken breasts, cut into 1-inch chunks
- 1 (14-ounce) can artichoke hearts, drained and quartered
- 1/2 cup Kalamata olives, pitted
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Juice of 1 lemon
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, combine the chicken, artichoke hearts, and olives.
- In a small bowl, whisk together the olive oil, minced garlic, oregano, lemon juice, salt, and pepper.
- Pour the marinade over the chicken and vegetables, and toss to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, or until the chicken is cooked through.
- Sprinkle with feta cheese during the last 5 minutes of cooking.
Nutritional Highlight: High in lean protein, healthy fats, and fiber.
15. Curried Chickpeas with Cauliflower and Spinach
Description: A fragrant and flavorful vegetarian meal that’s packed with plant-based protein and fiber. The curry spices add a warm and exotic touch.
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 head of cauliflower, cut into florets
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 tablespoon curry powder
- 1/2 teaspoon turmeric
- 1/4 teaspoon cumin
- Salt and freshly ground black pepper to taste
- Plain yogurt or coconut milk, for serving (optional)
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the chickpeas and cauliflower with the olive oil, curry powder, turmeric, cumin, salt, and pepper.
- Spread the mixture on the prepared baking sheet and roast for 20-25 minutes, or until the cauliflower is tender.
- Remove the baking sheet from the oven and stir in the spinach until it wilts.
- Serve with a dollop of plain yogurt or a drizzle of coconut milk, if desired.
Nutritional Highlight: High in plant-based protein, fiber, and antioxidants.
16. Balsamic Glazed Chicken with Brussels Sprouts and Butternut Squash
Description: A perfect fall-inspired meal that combines sweet and savory flavors. The balsamic glaze adds a delicious tang, while the Brussels sprouts and butternut squash provide a wealth of nutrients.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 pound Brussels sprouts, trimmed and halved
- 1 small butternut squash, peeled, seeded, and cubed
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon maple syrup
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the Brussels sprouts and butternut squash with 1 tablespoon of olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 15 minutes.
- While the vegetables are roasting, prepare the glaze. In a small bowl, whisk together the remaining tablespoon of olive oil, balsamic vinegar, maple syrup, and minced garlic.
- Pat the chicken breasts dry and season with salt and pepper. Brush the balsamic glaze over each chicken breast.
- After 15 minutes, remove the baking sheet from the oven. Add the chicken to the pan, nestled among the vegetables.
- Return the baking sheet to the oven and bake for another 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
Nutritional Highlight: High in lean protein, fiber, and vitamins A and C.
17. Cajun Shrimp with Okra and Tomatoes
Description: A taste of the South, this dish is a flavorful combination of spicy shrimp, tender okra, and juicy tomatoes. Okra is a good source of soluble fiber, which can help lower cholesterol.
Ingredients:
- 1 1/2 pounds large shrimp, peeled and deveined
- 1 pound fresh or frozen okra, sliced
- 1 pint cherry tomatoes, halved
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, combine the shrimp, okra, and tomatoes.
- Drizzle with olive oil and sprinkle with Cajun seasoning, salt, and pepper. Toss to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Bake for 10-15 minutes, or until the shrimp are pink and opaque and the vegetables are tender.
Nutritional Highlight: Excellent source of lean protein, vitamin C, and soluble fiber.
18. Miso-Glazed Salmon with Snap Peas and Carrots
Description: An umami-rich dish that combines the savory flavor of miso with the sweetness of snap peas and carrots. Salmon provides a healthy dose of omega-3 fatty acids.
Ingredients:
- 4 (6-ounce) salmon fillets
- 1 pound snap peas, trimmed
- 2 carrots, julienned or thinly sliced
- 2 tablespoons white miso paste
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon sesame oil
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a small bowl, whisk together the miso paste, rice vinegar, honey, and sesame oil to create the glaze.
- Pat the salmon fillets dry and spread the miso glaze over each fillet.
- In a large bowl, toss the snap peas and carrots with a drizzle of olive oil, salt, and pepper.
- Arrange the salmon and vegetables on the prepared baking sheet in a single layer.
- Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender-crisp.
Nutritional Highlight: Rich in omega-3 fatty acids, fiber, and vitamins A and K.
19. Turkey Meatballs with Roasted Zucchini and Marinara
Description: A lighter take on a classic comfort food. Turkey meatballs are a lean protein source, and roasting the zucchini brings out its natural sweetness.
Ingredients:
- 1 pound ground turkey
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg, lightly beaten
- 1 teaspoon Italian seasoning
- Salt and freshly ground black pepper to taste
- 2 zucchini, chopped
- 1 cup marinara sauce
Instructions:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a medium bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, Italian seasoning, salt, and pepper. Mix gently and form into 1-inch meatballs.
- In a large bowl, toss the zucchini with a drizzle of olive oil, salt, and pepper.
- Arrange the meatballs and zucchini on the prepared baking sheet.
- Bake for 15-20 minutes, or until the meatballs are cooked through and the zucchini is tender.
- Serve the meatballs and zucchini with warm marinara sauce.
Nutritional Highlight: Good source of lean protein and low in saturated fat.
20. Sheet Pan Shakshuka with Feta and Herbs
Description: A simple and flavorful one-pan meal that’s perfect for brunch or a light dinner. The eggs are poached in a savory tomato and pepper sauce, and the feta and herbs add a fresh, tangy finish.
Ingredients:
- 1 (28-ounce) can crushed tomatoes
- 1 bell pepper, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- Pinch of red pepper flakes
- 4 large eggs
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley or cilantro
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- In a 9×13-inch baking dish or a large oven-safe skillet, combine the crushed tomatoes, bell pepper, onion, garlic, paprika, cumin, and red pepper flakes. Season with salt and pepper.
- Bake for 15 minutes, or until the sauce is bubbling.
- Carefully remove the dish from the oven and make four wells in the sauce. Crack an egg into each well.
- Return the dish to the oven and bake for another 7-10 minutes, or until the egg whites are set but the yolks are still runny.
- Sprinkle with feta cheese and fresh herbs before serving.
Nutritional Highlight: High in protein, vitamins A and C, and lycopene.
Conclusion
Adopting a heart-healthy diet is one of the most effective ways to manage cholesterol levels and reduce the risk of heart disease. As we’ve seen, this doesn’t have to mean spending hours in the kitchen or eating bland, uninspiring meals. The 20 one-sheet meals presented in this article offer a delicious and convenient way to incorporate cholesterol-lowering foods into your diet. From the omega-3-rich salmon dishes to the fiber-packed vegetarian options, each recipe is designed to be both nutritious and easy to prepare.
By embracing the simplicity of one-sheet cooking, you can consistently create healthy and flavorful meals that the whole family will enjoy. Remember to customize these recipes to your liking, using your favorite vegetables and spices. The key is to focus on a variety of whole, unprocessed foods and to make these heart-healthy meals a regular part of your routine.
Taking control of your cholesterol is a journey, not a destination. By making small, sustainable changes to your diet, you can make a big impact on your heart health. We hope these recipes inspire you to get creative in the kitchen and to discover the joy of cooking and eating for a healthier heart.
References
[1] Harvard Health Publishing. (2024, March 26). 11 Foods that Lower Cholesterol. Harvard Health. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
