Cholesterol
As I have mentioned in the website before, my resources are limited. Below are some recipes and sites that should be a help for those who have or know someone who has Cholesterol Problems.
When I get the materials that I need, I will update this page again.
Mongolian Beef
2 teaspoons vegetable oil
1 tablespoon finely chopped garlic
1/2 teaspoon grated fresh ginger root
1/2 cup soy sauce
1/2 cup water
2/3 cup dark brown sugar
1 pound beef flank steak, sliced 1/4 inch thick on the diagonal
1/4 cup cornstarch
1 cup vegetable oil for frying
2 bunches green onions, cut in 2-inch lengths
Heat 2 teaspoons of vegetable oil in a saucepan over medium heat, and cook and stir the garlic and ginger until they release their fragrance, about 30 seconds. Pour in the soy sauce, water, and brown sugar. Raise the heat to medium-high, and stir 4 minutes, until the sugar has dissolved and the sauce boils and slightly thickens. Remove sauce from the heat, and set aside.
Place the sliced beef into a bowl, and stir the cornstarch into the beef, coating it thoroughly. Allow the beef and cornstarch to sit until most of the juices from the meat have been absorbed by the cornstarch, about 10 minutes.
Heat the vegetable oil in a deep-sided skillet or wok to 375 degrees F (190 degrees C).
Shake excess cornstarch from the beef slices, and drop them into the hot oil, a few at a time. Stir briefly, and fry until the edges become crisp and start to brown, about 2 minutes. Remove the beef from the oil with a large slotted spoon, and allow to drain on paper towels to remove excess oil.
Pour the oil out of the skillet or wok, and return the pan to medium heat. Return the beef slices to the pan, stir briefly, and pour in the reserved sauce. Stir once or twice to combine, and add the green onions. Bring the mixture to a boil, and cook until the onions have softened and turned bright green, about 2 minutes.
Nutrition Facts Per Serving: 391 calories; protein 18g; carbohydrates 54.7g; fat 12.1g; cholesterol 27.2mg; sodium 1861.8mg.
Italian Chicken (Low Cholesterol)
8 boneless and skinned chicken breasts
1 c. marinara sauce or oil free Italian sauce
1 white onion, sliced
6 tbsp. grated Parmesan cheese
Place chicken in baking dish and cover with onion slices. Top with Italian sauce and sprinkle with Parmesan cheese. Cover, bake at 350 degrees for 40 to 45 minutes or until tender.
Black Bean Salad (No Cholesterol)
Amounts of ingredients may be varied to taste. Here's a suggestion to get you started.
1 lb. can black beans (Goya or other)
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
1 sm. can chilies (optional)
10-12 oz. box frozen corn, thawed
1-2 scallions, chopped
Dressing:
1 clove garlic, mashed or chopped
1/2 c. olive oil
1/4-1/3 lime juice or balsamic vinegar (or mixture of the two)
1/2-1 tsp. Tabasco sauce
Black pepper to taste
Mix dressing ingredients and pour over vegetables. Stir. Garnish with shredded lettuce, if desired - serve at room temperature or chilled. Keeps well up to 4 or 5 days in refrigerator.
Rice, Pasta, and Spinach
1 teaspoon olive oil
1 medium onion, chopped
3/4 cup uncooked rice
1/4 cup uncooked thin spaghetti, broken in 1-inch pieces
1 14-ounce (approx.) can fat-free, low-sodium chicken broth
3/4 cup water
1 package frozen spinach, thawed and drained (to thaw, run under cold water)
Note: you can make this without the spinach.
Using a large, nonstick skillet, heat the oil and cook onion until transparent. Add rice and pasta. Stir until lightly browned. (As you can see, when you use a nonstick skillet, you need very little oil.
In fact, you can often get away with none at all.) Add broth and water and bring to a boil. Reduce heat; cover with lid or foil, and cook for 15 minutes. Stir in spinach with fork, cover again, and cook
until liquid is absorbed, about 15 minutes more.
4 servings
Nutritional information per serving: Calories 148, Fat 2 g, Protein 7 g, Carbohydrates 26 g, Sodium 395 mg
All-Purpose Chicken
4 small (4-ounce) half chicken breasts, boneless and skinless
Dried herb mixture (OR chili powder OR curry powder if you prefer)
Heavy aluminum foil (enough to make envelope around chicken)
This most and plain chciken can be used as is or other things: chicken salad, sandwiches, or as a topping for a green salad.
Preheat oven to 350°F.
Rinse chicken breasts in cold water; pat dry with paper towel. Lay in single layer on foil. Sprinkle with the dried herb mixture OR the chili powder OR the curry powder, seal foil, place in a baking dish,
and bake for 45 minutes.
4 servings
Nutritional information per serving:Calories 135, Fat 3 g, Protein 27 g, Carbohydrates 0 g, Sodium 63 mg
Not-Too-Boring Potato-Onion Casserole
4 medium Idaho potatoes
2 medium onions
1 teaspoon dried basil
1 teaspoon dried, crushed bay leaf
1 14-ounce can (approx.) fat-free, lower-sodium chicken broth
Dried herb seasoning
Preheat oven to 400°F.
Peel potatoes and slice thin. Put in cold water. Cut onions in thin slices. Using a shallow baking dish that can be placed on the stove top, layer potatoes, onions, basil,
and bay leaf. Continue to layer until all are used up.
Pour chicken broth over the top. Sprinkle with herb seasoning. Bring to a boil on the stove, cover with foil, reduce heat, and simmer for 5 minutes. Put in oven and bake uncovered
for 25 minutes.
4 servings
Nutritional information per serving:Calories 137, Fat 1 g, Protein 4 g, Carbohydrates 28 g, Sodium 275 mg
Fresh Berries with Frozen Yogurt and Raspberry Sauce
1 pint fresh berries, washed
1/2 cup A Great Raspberry Sauce (see recipe below)
1 pint vanilla fat-free frozen yogurt
4 sprigs fresh mint (if available)
Using four pretty dishes (dishes can make all the difference), divide berries evenly, put a small scoop of yogurt on top of berries in each dish, pour
raspberry sauce over that, and garnish with mint.
4 servings
Nutritional information per serving:Calories 144, Fat 0 g, Protein 3 g, Carbohydrates 33 g, Sodium 67 mg
A Great Raspberry Sauce
1 10-ounce package frozen raspberries in light syrup, thawed
1 tablespoon lemon juice
1 tablespoon orange liqueur (optional)
Put raspberries in food processor to purée. Strain to remove seeds if you’re feeling ambitious. Add lemon juice; add orange liqueur if desired.
Makes 1 cup (8 servings)
Nutritional information per serving:Calories 24, FAT 0 g, Protein 0 g, Carbohydrates 6 g, Sodium 0 mg
Source: Low-Fat Living for Real People, Second Edition, 1998, by Linda Levy and Francine Grabowski, M.S., R.D. Published by Lake Isle Press, Inc., New York.
Tuna Salad With Cinnamon And Curry
2 (5 ounce) cans water packed tuna, drained and flaked
2 teaspoons mayonnaise
1 teaspoon Dijon mustard
1 tablespoon sweet pickle relish
2 teaspoons lemon juice
1 1/2 teaspoons ground cinnamon
1 teaspoon curry powder
1 teaspoon ground black pepper
salt to taste
In a bowl, mix the tuna, mayonnaise, mustard, relish, lemon juice, cinnamon, curry powder, pepper, and salt. Cover, and refrigerate until ready to serve.
Nutrition Facts Per Serving: 102 calories; protein 16.3g; carbohydrates 3.2g; fat 2.5g; cholesterol 19.8mg; sodium 145.6mg. Full Nutrition
Note: Try cutting the Cinnamon and half and doubling the Mayo.
Also omitting the curry.
Pesto Pasta
1/2 cup chopped onion
2 1/2 tablespoons pesto
2 tablespoons olive oil
2 tablespoons grated Parmesan cheese
1 (16 ounce) package pasta
salt to taste
ground black pepper to taste
Cook pasta in a large pot of boiling water until done. Drain.
Meanwhile, heat the oil in a frying pan over medium low heat. Add pesto, onion, and salt and pepper. Cook about five minutes, or until onions are soft.
In a large bowl, mix pesto mixture into pasta. Stir in grated cheese. Serve.
Nutrition Facts Per Serving: 225 calories; protein 7.8g; carbohydrates 32g; fat 7.2g; cholesterol 43.5mg; sodium 71.3mg. Full Nutrition
Helpful Links for Cholesterol Problems.
American Heart Association (National)
American Heart Association (For Southern Colorado)
