"HEARTY DISHES"
Are you one of the people who really love to eat and seek the latest trend of healthy foods? If yes, this post is good for you!
Cholesterol - Friendly Recipes
5 Recipes
Dishes to help promote a healthy cholesterol balance
Vegetable tagine with chickpeas & raisins
We've made getting your five of day simple with this healthy tagine
Prep: 15mins
Level: Easy
Yield: 6 servings
Ingredients:
Vegetable tagine with chickpeas & raisins
2 tbsp olive oil
2 onions, chopped
1/2 tsp each ground cinnamon, coriander and cumin
2 large courgettes, cut into chunks
2 chopped tomatoes
400g can chickpeas, rinsed and drained
4 tbsp raisins
425mL vegetable stock
300g frozen peas
chopped coriander, to serve
Methods:
Heat the oil in a pan, then fry the onions for 5 mins until soft. Stir in the spices. Add the courgettes, tomatoes, chickpeas, raisins and stock, then bring to the boil. Cover and simmer for 10 mins. Stir in the peas and cook for 5 mins. more. Sprinkle with coriander, to serve.
Kcal: 246
Protein: 12g
Carbs: 36g
Fat: 9g
Saturates: 1g
Fibre: 9g
Sugar: 19g
Salt: 0.52g
Spiced Chicken with rice & crisp red onions
Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves
Prep: 10 mins
Cook: 25 mins
Level: Easy
Yield: 2 servings
Ingredients:
2 boneless skinless chicken breasts, about 140/5 oz each
1 tbsp sunflower oil
2 tsp curry powder
1 large red onion, thinly sliced
100 g basmati rice
1 cinnamon stick
pinch saffron
1 tbsp raisins
85 g frozen peas
1 tbsp chopped mint and coriander
4 rounded tbsp low - fat natural yogurt
Methods:
1. Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tsp oil, then sprinkle with curry powder.Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
2.Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.
Nutrition Info:
Kcal:495
Protein: 45g
Carbs: 63g
Fat: 9g
Saturates: 2g
Fibre: 5g
Sugar: 15g
Salt: 0.39g
Salmon & spinach with tartare cream
Ever-versatile salmon is as popular on our shopping lists as chicken. Make the most of it with this impressive recipe
Prep: 5 mins
Cook: 10 mins
Level: Easy
Yield: 2 servings
Ingredients:
1 tsp sunflower or vegetable oil
2 skinless salmon fillets
250g bag spinach
2 tbsp reduced-fat crème fraîche
juice ½ lemon
1 tsp caper, drained
2 tbsp flat-leaf parsley, chopped
lemon wedges, to serve
Methods:
1.Heat the oil in a pan, season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
2. Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or twice. Spoon the spinach onto plates, and then top with the salmon. Gently heat the crème fraîche in the pan with a squeeze of the lemon juice, the capers and parsley, then season to taste. Be careful not to let it boil. Spoon the sauce over the fish, then serve with lemon wedges.
Nutrition Info:
Kcal:321
Protein: 32g
Carbs: 3g
Fat:20g
Saturates: 5g
Fibre: 3g
Sugar: 3g
Salt: 0.77g
Squash & barley salad with balsamic vinaigrette
A flavour-packed, unusual salad that's delicious warm or cold - works really well as part of a buffet
Cook: 25 mins, 5 mins plus cooling
Level: Easy
Yield: 8 servings
Ingredients:
1 tbsp olive oil
250g pearl barley
300g Tenderstem broccoli, cut into medium-size pieces
100g SunBlush tomatoes, sliced
1 small red onion, diced
2 tbsp pumpkin seeds
1 tbsp small capers, rinsed
15 black olives, pitted
20g pack basil, chopped
For the dressing
5 tbsp balsamic vinegar
6 tbsp extra-virgin olive oil
1 tbsp Dijon mustard
1 garlic clove, finely chopped
Methods:
1. Heat oven to 200C/fan 180C/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.
2. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.
Nutrition Info:
Kcal:301
Protein: 6g
Carbs: 40g
Fat:14g
Saturates: 2g
Fibre: 0g
Sugar: 9g
Salt: 0.55g
Chicken & white bean stew
This flavoursome, low-fat casserole freezes really well, so why not make double and freeze half for next time
Prep: 20 mins
Cook: 1 hr
Level: Easy
Yield: 8 servings
Ingredients:
2 tbsp sunflower oilCook: 1 hr
Level: Easy
Yield: 8 servings
400g boneless, skinless chicken thighs, trimmed and cut into chunks
1 onion, finely chopped
3 carrots, finely chopped
3 celery sticks, finely chopped
2 thyme sprigs or ½ tsp dried
1 bay leaf, fresh or dried
600ml vegetable or chicken stock
2 x 400g / 14oz cans haricot beans, drained
chopped parsley, to serve
Methods:
1. Heat the oil in a large pan, add the chicken, then fry until lightly browned. Add the veg, then fry for a few mins more. Stir in the herbs and stock. Bring to the boil. Stir well, reduce the heat, then cover and cook for 40 mins, until the chicken is tender.
2. Stir the beans into the pan, then simmer for 5 mins. Stir in the parsley and serve with crusty bread.
Nutrition Info:
Kcal:291
Protein: 30g
Carbs: 24g
Fat:9g
Saturates: 2g
Fibre: 11g
Sugar: 9g
Salt: 0.66g
Healthy Main Dish Recipes
3 Recipes
Roman-Style Chicken
Total Time: 1 hr
Prep: 20 mins
Cook: 40 mins
Level: Easy
Yield: 6 servings
Nutrition: Diabetic - friendly, Low calorie, Low fat
Ingredients:
4 skinless chicken breast halves, with ribs
2 skinless chicken thighs, with bones
1/2 teaspoon salt, plus 1 teaspoon
1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
1/4 cup olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 ounces prosciutto, chopped
2 cloves garlic, chopped
1 (15-ounce) can diced tomatoes
1/2 cup white wine
1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1/2 cup chicken stock
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley leaves
Methods:
1. Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
2. Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
3. If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
Nutrition Info:
Cal:266
Protein: 28g
Carbs: 8g
Fat:13g
Saturates: 2g
Fibre: 1.5g
Sugar: 4g
Salt: 1, 307mg
Cholesterol: 76mg
Slow-Cooker Pork Tacos
Total Time: 5 hr 36 min
Prep: 25 mins
Cook: 5 hr. 11 mins
Level: Easy
Yield: 8 servings
Nutrition: Diabetic - friendly, Gluten Free, Low Calorie, Low Carbohydrate, Low Fat, Low Sodium
Ingredients:
3 whole ancho chiles
3 whole pasilla chiles
4 cloves garlic, unpeeled
2 to 3 chipotles in adobo sauce
1/2 medium white onion, roughly chopped
3 tablespoons extra-virgin olive oil
2 tablespoons honey
1 tablespoon cider vinegar
Kosher salt
2 teaspoons dried oregano, preferably Mexican
3 3/4 cups low-sodium chicken broth
4 pounds boneless pork shoulder (untrimmed), cut into chunks
Freshly ground pepper
2 bay leaves
1 cinnamon stick
Corn tortillas, warmed, for serving
Assorted taco toppings, for garnish
Methods:
1. Put the ancho and pasilla chiles and the garlic in a bowl; add 2 to 3 tablespoons water. Microwave on high until soft and pliable, 2 to 3 minutes. Stem and seed the chiles; peel the garlic. Transfer the chiles and garlic to a blender.
2. Add the chipotles, onion, 2 tablespoons olive oil, honey, vinegar, 1 tablespoon salt and the oregano to the blender; puree until smooth. Heat the remaining 1 tablespoon oil in a large skillet over high heat; add the chile sauce and fry, stirring, until thick and fragrant, about 8 minutes. Pour in the broth and reduce until slightly thickened.
3. Season the pork all over with salt and pepper and transfer to a large slow cooker. Add the bay leaves and cinnamon stick, then pour in the sauce. Cover and cook on high until the meat is tender, about 5 hours. (Or cook the meat in a large Dutch oven, covered, for 1 hour 45 minutes at 350 degrees; uncover and cook 30 more minutes.)
Nutrition Info:
Cal:399
Protein: 51g
Carbs: 14g
Fat:15g
Saturates: 4g
Fibre: 3g
Sugar: 5g
Salt: 452 mg
Cholesterol: 147 mg
Healthified Broccoli Cheddar Soup
Total Time:40 min
Prep:15 min
Cook:25 min
Yield:6 servings
Level:Easy
Nutrition: Diabetic - friendly, Heart Healthy, Low Calorie, Low Cholesterol, Low Fat
Ingredients:
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
Kosher salt and freshly ground black pepper
2 scallions, thinly sliced
Methods:
1. Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
2. Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
3. Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook's Note:
Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
Nutrition Info:
Cal:230
Protein: 16g
Carbs: 26g
Fat:8g
Saturates: 4.5g
Fibre: 4g
Sugar: 10g
Salt: 360mg
Cholesterol: 20mg
Healthy Appetizer Recipes
3 Recipes
Pear and Pistachio Guacamole
Total Time:15 min
Prep:15 min
Yield:8 servings
Level:Easy
Nutrition: Diabetic- friendly, Gluten Free, Heart Healthy, High Fiber, Low Carbohydrate, Low Cholesterol, Low Fat
Ingredients:
3 Hass avocados, halved, pitted and cubed
2 firm ripe Seckel pears or 1 large Anjou pear, cored and finely diced
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
3/4 teaspoon ground coriander
Kosher salt
1 clove garlic, finely chopped
1 small jalapeno, minced with some seeds
Freshly ground black pepper
3 tablespoons chopped roasted pistachios
Lime wedges, for serving
Blue corn tortilla chips, for serving
Methods:
1. Toss together the avocados and pears in a medium bowl. Stir in the cilantro, lime juice, coriander, 1/2 teaspoon salt, the garlic and jalapenos until combined. Add additional salt and pepper to taste.
2. Transfer to a serving bowl, sprinkle with the pistachios and serve with lime wedges and blue corn tortilla chips.
Nutrition Info:
Cal:126
Protein: 2g
Carbs: 12g
Fat:9g
Saturates: 1g
Fibre: 5g
Sugar: 4g
Salt: 125mg
Cholesterol: 0mg
Cherry Tomatoes Stuffed with Chicken
Apple Salad
Total Time:
1 hr 20 min
Prep:
20 min
Inactive:
30 min
Cook:
30 min
Yield:8 servings of 2 appetizers each
Level:Intermediate
Nutrition: Diabetic - friendly, Gluten Free, Heart Healthy, Low Calorie, Low Carbohydrate, Low Fat, Low Sodium
Ingredients:
2 (8-ounce) boneless, skinless chicken breasts
Water
16 cherry tomatoes
2 Granny Smith apples
1 teaspoon lemon juice, to keep apples from turning brown
Salt and freshly ground black pepper
1/2 teaspoon ground cinnamon
3 tablespoons mayonnaise
2 teaspoons chopped fresh parsley leaves
16 very small leaves rosemary, for garnish
Methods:
Poach chicken in water and set aside to cool. Carefully slice off a small amount of the top of tomatoes (be careful not to remove too much) and scoop out seeds. (A 1/4 teaspoon measuring spoon works well for this procedure.) Peel apples, remove core and chop fine, and coat with lemon juice. Chop cooled chicken fine, season with salt and pepper and cinnamon, and stir in mayonnaise and chopped parsley, mixing well. Spoon chicken salad into tomatoes and garnish with the rosemary leaves.
Nutrition Info:
Calories:133
Total Fat:6g
Saturated Fat:1g
Protein:12 g
Carbs:8 g
Sugar:6g
Fiber:1.5g
Cholesterol:38mg
Salt:222mg
Caramelized Plum-Ricotta-Black Pepper Crostini
Total Time:30 min
Prep:15 min
Cook:15 min
Yield:6 servings
Level:Easy
Nutrition: Heart Healthy, Low Cholesterol
Ingredients:
12 slices French baguette, lightly grilled
1/4 cup fresh orange juice
3 tablespoons sugar
4 plums, halved, pitted and sliced
1 1/4 cups fresh ricotta
Freshly ground black pepper
Methods:
1. Bring the orange juice and sugar to a simmer in a large saute pan, over medium-low heat. Add the plums and cook until slightly softened and caramelized.
2. Top each piece of bread with some of the plum mixture, then a dollop of ricotta and a sprinkling of black pepper.
Nutrition Info:
Calories:380
Total Fat:8 g
Saturated Fat:4 g
Protein:14 g
Total Carbohydrate:60 g
Sugar:14 g
Fiber:2 g
Cholesterol:26 mg
Sodium:724 mg
Healthy Dessert Recipes
3 Recipes
Mini Carrot Cakes with Cream Cheese Glaze
Total Time:1 hr 25 min
Prep:20 min
Inactive:30 min
Cook:35 min
Yield:12 servings
Level:Easy
Nutrition Diabetic - friendly, Heart Healthy, Low Calorie, Low Cholesterol, Low Fat, Low Sodium
Cake:
Pan release spray, for greasing
1/2 cup pecan halves
1 1/2 cups whole wheat pastry flour
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 teaspoon baking soda
1/2 teaspoon fine salt
1/2 cup light brown sugar
1/2 cup 2-percent Greek yogurt
1/3 cup vegetable oil
1 teaspoon pure vanilla extract
1 teaspoon finely grated lemon zest
3 large eggs
3 cups shredded carrot (about 3/4 pound)
Glaze:
1/2 cup plus 2 tablespoons confectioners' sugar
2 tablespoons 1/3 less fat cream cheese (neufchatel cheese), at room temperature
1 teaspoon lemon juice
1/4 teaspoon pure vanilla extract
Pinch fine salt
Pecan halves, golden raisins and/or ground cinnamon, for garnish, optional
Methods:
For the cake: 1. Preheat the oven to 350 degrees F. Spray 12 mini loaf pans or a 12-cup regular muffin pan with pan release spray.
2. Spread the pecans out on a rimmed baking sheet and bake until toasted, 10 to 12 minutes. Allow to cool and then pulse in a food processor until very finely chopped but not ground.3. Combine the chopped pecans, flour, baking powder, cinnamon, ginger, baking soda and salt in a large bowl. Whisk together the brown sugar, yogurt, oil, vanilla extract, lemon zest and eggs in another bowl. Stir the carrots into the egg mixture. Fold the carrot-egg mixture into the flour mixture until just combined. Divide evenly among the prepared pans. (Don't be alarmed if the batter seems skimpy; the cakes will rise once baked.)
4. Bake until the center of the cakes bounce back when pressed and a toothpick inserted in the middle comes out clean, 20 to 22 minutes. Let the cakes cool in the pans for a few minutes, and then transfer to a rack to cool completely.
For the glaze: Mix together the confectioners' sugar, cream cheese, lemon juice, vanilla extract and salt in a medium bowl. Spoon about 1 teaspoon of the glaze onto each cake and use the back of the spoon to spread. Garnish as desired.
Nutrition Info:
Calories: 240
Total Fat: 11 g
Saturated Fat: 2 g
Protein: 5 g
Total Carbohydrate: 31 g
Sugar: 17 g
Fiber: 3 g
Cholesterol: 49 mg
Sodium: 316 mg
Healthy Marbled Banana Bread
Total Time:2 hr 15 min
Prep:15 min
Inactive:1 hr 15 min
Cook:45 min
Yield:12 servings
Level:Easy
Nutrition: Diabetic - friendly, Heart Healthy, Low Calorie, Low Cholesterol, Low Fat, Low Sodium
Ingredients:
Nonstick cooking spray
3/4 cup all-purpose flour, plus extra for dusting the pan
2 ounces bittersweet chocolate, chopped
2 medium very ripe bananas
2/3 cup sugar
1/4 cup canola oil
2 large eggs
3/4 cup white whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/2 cup buttermilk
1 teaspoon vanilla extract
Methods:
1. Preheat the oven to 350 degrees F. Lightly mist a 9-by-5-inch metal loaf pan with nonstick cooking spray and dust well with all-purpose flour to cover the pan completely, tapping out the excess.
2. Put the chocolate in a medium microwave-safe bowl and microwave on high in 30-second intervals, stirring, until melted and smooth, 1 minute to 1 minute 30 seconds. Set aside to cool slightly while preparing the batter.
3. Combine the bananas and sugar in a large bowl and mash with a potato masher or fork until mostly smooth with just a few small pieces of banana left. Add the oil and eggs and stir until combined. Using a wooden spoon or rubber spatula, mix in both flours, the baking powder, baking soda and salt. Stir in the buttermilk and vanilla.
4. Stir 1 cup batter into the melted chocolate. Fill the loaf pan with half the banana batter and then half the chocolate batter. Repeat the layers and gently swirl together using a spoon or knife. Bake until golden brown on top and a toothpick inserted in the center comes out clean, about 45 minutes.
5. Cool in the pan 15 minutes, and then turn out onto a wire rack to cool completely. Serve warm or at room temperature.
Cook's Note: To prepare your loaf pan for baking, you can also use a nonstick spray with flour already in it. Flouring the pan helps the bread rise well and prevents any collapse after it comes out of the oven.
Nutrition Info:
Calories: 203
Total Fat: 8 g
Saturated Fat: 2 g
Protein: 4 g
Total Carbohydrate: 31 g
Sugar: 16 g
Fiber: 2 g
Cholesterol: 32 mg
Sodium: 212 mg
Blueberry Coffee Cake
Total Time:55 min
Prep:20 min
Cook:35 min
Yield:12 servings, serving size 1 piece
Level:Easy
Nutrition: Good source of Thiamin
Ingredients:Cooking spray
1 cup all-purpose flour
1 cup whole-wheat pastry flour or regular whole-wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons sugar
1/2 teaspoon ground cinnamon
1/2 cup chopped walnuts
1/2 cup packed brown sugar
2 tablespoons butter, at room temperature
2 tablespoons canola oil
2 large eggs
1 teaspoon vanilla extract
1 cup plain nonfat yogurt
1 cup fresh blueberries, or frozen and thawed
Methods:
1. Preheat oven to 350 degrees F. Spray an 8-inch square cake pan with cooking spray.
2. Whisk together the all-purpose and whole-wheat flours, the baking soda and salt. In a small bowl, stir together the granulated sugar, cinnamon and walnuts. In a large bowl, beat the brown sugar, butter and oil until fluffy. If necessary, use the back of a spoon to press out any lumps in the brown sugar. Beat in the eggs, 1 at a time, beating until fully combined. Beat in the vanilla and yogurt.
3. Add the flour mixture in 2 batches, stirring until just combined.
4. Spread half of the batter into the prepared pan. Sprinkle half of the nut mixture over the batter and top with the blueberries, gently pressing them into the batter. Spoon the rest of the batter into the pan, smoothing the top. Sprinkle the remaining nut mixture over the cake, pressing gently. Bake until a wooden toothpick inserted in center comes out clean, about 30 to 35 minutes. Let cool slightly and then unmold and allow to cool completely on a cooling rack. Cut the cake into 2-inch squares.
Nutrition Info:
Calories: 210
Total Fat: 8.5 g
Sat Fat: 2 g
Mono Fat: 2.5 g
Poly Fat: 3 g
Protein: 5 g
Carb: 30 g
Fiber: 2 g
Cholesterol: 41 mg
Sodium: 230 mg
INSIGHT:
Food is medicine and the right kind of relationship with food can make a positive impact on your health. Every food that we eat can definitely affect our health.
We are what we eat, and because we are what we eat, we can transform our bodies and mind by choosing an inspiring diet.
It is not about diet, it is about EATING HEALTHY!
Sources/References:
http://www.bbcgoodfood.com/recipes/collection/cholesterol-friendly
http://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-mains/healthy-main-dish-recipes.html
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