Low Cholesterol Recipes

Penne Pasta With Spinach And Slow Roasted Tomato Sauce

Sat, 26 Nov 2005 15:58:12 +0000

--Use Egg Free Pasta for low cholesterol diet--

ROASTED TOMATOES
3-4 vine-ripened tomatoes
1/2 red onion
3 garlic cloves
extra virgin olive oil
1 tablespoon dried basil

PASTA
1 lb egg free penne
5 ounces fresh baby spinach
1-2 fresh mozzarella ball (optional)

Makes 4 servings

1. Preheat the oven to 300 degrees.
2. Drizzle some olive oil on a foil lined sheet pan.
3. Quarter and seed the tomatoes and add to the sheet pan.
4. Very thinly slice the garlic and red onion and add them to the tomatoes.
5. Sprinkle the basil over the top, drizzle on a little more olive oil, and toss with your hands to combine.
6. Bake for 1 hour, stirring occasionally.
7. Meanwhile, boil the penne. (You want to time it so it's done about the same time as the tomatoes.).
8. One minute before the pasta is done, add the spinach to the boiling water.
9. Transfer the contents of the baking sheet to the bowl of a food processor. Add the optional mozarella, and puree.
10. Drain the spinach / penne, and toss immediately with the tomato mixture.

Banana Wrap

Fri, 4 Nov 2005 15:32:20 +0000

Prep: 5 min.

* 4 8 inch flour tortillas
* 3/4 cup peanut butter
* 1/2 cup grape jelly
* 4 small bananas, peeled

Place tortilla on a paper towel. Microwave 10-20 seconds on high until soft and warm. Spread with peanut butter. Top with grape jelly. Place banana near the right edge of tortilla. Fold up the bottom fourth of tortilla. Bring right edge over the banana and roll up.

Per serving: calories 654, fat 28.6g, 37% calories from fat, cholesterol 0mg, protein 17.9g, carbohydrates 90.7g, fiber 7.5g, sugar 52.4g, sodium 473mg, diet points 14.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 1.9, Bread: 1.8, Lean meat: 1.2, Fat: 5.1, Sugar: 1.9, Very lean meat protein: 0.0

Green Beans with Pine Nuts

Fri, 4 Nov 2005 15:31:34 +0000

Prep: 5 min, Cook: 10 min.

* 1 ounce pine nuts
* 1-1/2 lbs. green beans, trimmed
* 2 Tbs. lemon juice

Preheat oven to 375°F. Toast pine nuts in a shallow baking pan in oven 3-5 minutes, shaking pan frequently. Place green beans in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until tender. Transfer green beans to a serving bowl. Toss with lemon juice, pine nuts, and salt and pepper to taste.

Per serving: calories 95, fat 3.8g, 31% calories from fat, cholesterol 0mg, protein 4.9g, carbohydrates 13.8g, fiber 6.1g, sugar 5.3g, sodium 11mg, diet points 1.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.2

Zucchini Rice Pilaf

Fri, 4 Nov 2005 15:30:56 +0000

Prep: 10 min, Cook: 25 min.

* 1 Tbs. plus 1 tsp. olive oil
* 1 cup long grain rice
* 1 clove garlic, minced
* 1-1/2 cups chicken stock
* 1/2 cup dry white wine or chicken stock
* 1/8 tsp. salt (optional)
* 1 lb. medium zucchini\cooked, sliced

Heat oil in a heavy saucepan over medium heat. Stir in rice and garlic. Sauté 1 minute, stirring constantly, or until rice turns golden. Add stock, wine and salt and bring to a boil. Reduce heat to low. Cover saucepan and simmer 15 minutes. Add zucchini without stirring. Cover and simmer another 5-7 minutes or until zucchini is tender and liquid is absorbed.

Per serving: calories 260, fat 5.5g, 21% calories from fat, cholesterol 0mg, protein 6.5g, carbohydrates 41.2g, fiber 2.0g, sugar 2.5g, sodium 298mg, diet points 5.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 2.4, Lean meat: 0.3, Fat: 1.3, Sugar: 0.0, Very lean meat protein: 0.0

Bread Machine Lowfat Bran Bread

Fri, 4 Nov 2005 15:29:46 +0000

Prep: 10 min, Cook: 1:00.

* 1 tsp. active dry yeast
* 1-1/2 cups bread flour
* 1/2 cup whole wheat flour
* 1/2 cup wheat bran
* 1/2 tsp. salt
* 2 Tbs. soft pitted prunes, minced
* 1 egg white\cooked
* 2/3 cup water
* 1/2 cup raisins

All ingredients are measured for a small loaf and should be at room temperature. Add all ingredients, except raisins, in order specified for your bread machine. Set on standard setting, medium or normal baking cycle. Add raisins at the end of the first kneading cycle.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 101, fat 0.4g, 3% calories from fat, cholesterol 0mg, protein 3.2g, carbohydrates 22.6g, fiber 2.6g, sugar 6.1g, sodium 108mg, diet points 2.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.4, Bread: 0.9, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.1

African Creamy Cold Tomato Soup

Fri, 4 Nov 2005 15:29:10 +0000

Prep: 15 min, plus refrigeration time.

* 3 lbs. tomatoes\raw, peeled, seeded, and pureed
* 2 tsp. tomato paste
* 1 cup buttermilk
* 1 Tbs. peanut or vegetable oil
* 1 ripe avocado, mashed and pureed
* 2 Tbs. lemon juice
* 3 Tbs. fresh cilantro or parsley, chopped
* 1 tsp. hot pepper sauce, or to taste
* 1/8 tsp. salt
* 1/8 tsp. pepper

In a mixing bowl, combine the pureed tomatoes, tomato paste, buttermilk, and peanut oil. Add remaining ingredients, stirring to mix well. Refrigerate for 3 hours, or overnight. Serve cold. Serving suggestion: top soup with a dollop or sour cream or yogurt.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 120, fat 7.7g, 53% calories from fat, cholesterol 1mg, protein 3.2g, carbohydrates 12.5g, fiber 3.7g, sugar 6.7g, sodium 102mg, diet points 2.8.

Dietary Exchanges: Milk: 0.1, Vegetable: 1.5, Fruit: 0.2, Bread: 0.0, Lean meat: 0.0, Fat: 1.4, Sugar: 0.0, Very lean meat protein: 0.0

African Spinach Dish

Fri, 4 Nov 2005 14:46:12 +0000

Prep: 5 min, Cook: 10 min.

* 1 large onion\cooked, chopped
* 1 green bell pepper\cooked, chopped
* 2 Tbs. peanut or vegetable oil
* 1 lb. fresh spinach\cooked, trimmed
* 1 tomato\cooked, chopped
* 1/2 tsp. salt
* 1/4 tsp. pepper
* 1/4 cup peanut butter

Cook onion and green pepper in oil in a skillet for about 3-5 minutes, or until tender. Add spinach and tomato. Cover and cook on low heat for about 5 minutes, or until spinach is tender. Stir in remaining ingredients. Cook until hot throughout. Serving suggestion: Server with rice or couscous.

Per serving: calories 219, fat 15.5g, 58% calories from fat, cholesterol 0mg, protein 8.7g, carbohydrates 16.3g, fiber 5.2g, sugar 6.6g, sodium 450mg, diet points 5.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.6, Fruit: 0.0, Bread: 0.0, Lean meat: 0.4, Fat: 2.9, Sugar: 0.0, Very lean meat protein: 0.0

Italian Home Fries

Fri, 4 Nov 2005 12:14:08 +0000

Prep: 5 min, Cook: 10 min.

* 2 potatoes, blanched, dried, and thinly diced
* 2 tsp. corn or vegetable oil
* 1/2 cup green or red bell pepper\raw, chopped
* 1/2 tsp. onions\raw, chopped
* 1/8 tsp. salt
* 1/8 tsp. black pepper

In a heavy, nonreactive saucepan, combine all ingredients and sauté until potatoes are browned.

Per serving: calories 161, fat 2.4g, 13% calories from fat, cholesterol 0mg, protein 3.0g, carbohydrates 32.7g, fiber 3.3g, sugar 2.5g, sodium 83mg, diet points 3.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.2, Fruit: 0.0, Bread: 1.9, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0

Frozen Fruit Treat

Fri, 4 Nov 2005 11:59:03 +0000

Frozen Fruit Treat

Prep: 10 min, plus freezing time.

* 1-1/4 cups strawberries
* 1-2/3 cups crushed pineapple
* 3-1/4 bananas, cut in cubes
* 2-3/4 tsp. frozen orange juice concentrate
* 1 cup water
* paper cup

Combine all ingredients in a blender or food processor. Blend or process until smooth. Pour into small paper cups and freeze. Serve partially defrosted.

Per serving: calories 184, fat 1.8g, 8% calories from fat, cholesterol 0mg, protein 2.3g, carbohydrates 46.7g, fiber 5.4g, sugar 37.9g, sodium 5mg, diet points 3.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 3.2, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0