Cholesterol

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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.

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 350ºF.
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 400ºF.
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.

Helpful Links for Cholesterol Problems.

American Heart Association (National)

American Heart Association (for Pueblo, Colorado)


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