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MUFA’s- The Best Oil

This month, we are highlighting the great taste of olive oil.  Olive oil is the best all around for cooking and salads because it contains mostly MUFA, which lowers “bad” LDL cholesterol without affecting “good” HDL cholesterol. The greener the oil, the more antioxidants, so go for extra-virgin.   To learn more about oils, go to this link:

Here is a great recipe to try that uses olive oil and the superfood salmon.

Salmon and Penne Pasta



4 oz whole wheat penne
1/4 c olive oil (MUFA)
1 c grape tomatoes (12-15), halved
5 cloves garlic, minced
1/2 c white wine or low-sodium chicken broth
3/4 lb boneless, skinless wild salmon fillet, cut into bite-size pieces
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh oregano
1 Tbsp capers, rinsed and drained

1. PREPARE pasta per package directions without adding salt.

2. HEAT oil in large skillet over medium-high heat while pasta cooks. Add tomatoes and garlic and cook 1 to 2 minutes. Raise heat to high and add wine, salmon, basil, oregano, and capers and cook until salmon is just opaque, about 4 minutes.

3. DRAIN pasta and add to skillet. Toss with tomatoes and salmon to combine. Divide equally among 4 bowls. Sprinkle with additional basil and oregano, if desired.

Nutritional Info Per Serving

385 cal, 21 g pro, 25 g carb, 3 g fiber, 20 g fat, 2.5 g sat fat, 47 mg chol, 111 mg sodium

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