LOW CHOLESTEROL DIET

APPETIZERS

FRESH TOMATO SALSA

INGREDIENTS

• 3 tomatoes, chopped
• 1/2 cup of finely diced onions
• 5 serrano chiles, finely chopped

INGREDIENTS

• 1/2 cup chopped fresh cilantro
• 1 teaspoon of salt
• 2 teaspoons of lime juice

Instructions
In a medium bowl, stir together tomatoes, onion, chili peppers, cilantro, salt, and lime juice. Chill for one hour in the refrigerator before serving

This recipe is good for you because it's filled with vegetables and not high in fat. It also can Have a great flavor with a side of pita bread.

SPICED SWEET ROASTED RED PEPPER HUMMUS

INGREDIANTS

• 1 (15 ounce) can of garbanzo beans, drained
• 1 (4 ounce) jar roasted red peppers
• 3 tablespoons of lemom juice
• 1 1/2 tablespoon tahini

INGREDIANTS

• 1 clove garlic minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1 tablespoon chopped fresh parsley

Instructions
In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)

CRAB CEVICHE

INGREDIENTS

• 1 (ounce) package imitation crabmeat, flaked
• 2 large tomatoes, chopped
• 1 red onion, finely chopped
• 1/2 bunch cilantro, chopped

INGREDIANTS

• 2 limes, juiced
• 3 serrano peppers, finely chopped
• 1 tablespoon of olive oil
• Salt and pepper for taste

INSTRUCTIONS
Place the shredded imitation crab into a glass or porcelain bowl. Plastic or metal are not recommended. Stir olive oil into the crabmeat until well coated, then stir in the cilantro, onion, tomato and serrano peppers. Squeeze the lime juice over everything, and mix well. Season with plenty of salt and pepper. Refrigerate for about 1 hour before serving.

This recipe will be good for you because crabmeat is low in fat and there's a good amount of vegetables in it too.

MAIN DISHES

EASY PASTA FAGIOLI

INGREDIANTS

• 1 tablespoon olive oil
• 1 carrot diced
• 1 stalk celery diced
• 1 thin slice onion, diced

INGREDIANTS

• 1/2 teaspoon chopped garlic
• 4 (8 ounce) cans tomato sauce
• 1 (14 ounce) can chicken broth
• Freshly ground black pepper to taste

INGREDIANTS

• 1 tablespoon dried parsley
• 1 1/2 cup ditalini pasta
• 1/2 tablespoon dried basil leaves
• 1 (15 ounce) can canellini

Instructions
Heat olive oil in a saucepan over medium heat. Saute carrot, celery and onion until soft. Add garlic and saute briefly. Stir in tomato sauce, chicken broth, pepper, parsley and basil; simmer for 20 minutes.

Instructions #2

Bring a large pot of lightly salted water to a boil. Add ditalini pasta and cook for 8 minutes or until al dente; drain.

Instructions #3
Add beans to the sauce mixture and simmer for a few minutes. When pasta is done, stir into sauce and bean mixture

This recipe is good for you because it is full of vegetables and has some noodles in it that doesn't add barely any fat.

COD WITH ITALIAN CRUMB TOPPING

INGREDIANTS

• 1/4 cup fine dry bread crumbs
• 2 tablespoons grated parmesan cheese
• 1 tablespoon of cornmeal

INGREDIENTS

• 1 teaspoon olive oil
• 1/2 teaspoon italian seasoning
• 1/8 teaspoon garlic powder

INGREDIENTS

• 1/8 teaspoon ground black pepper
• 4 (3 ounce) fillets cod fillet
• 1 egg white, lightly beaten

Instructions 1
Preheat oven to 450 degrees F

Instructions 2
In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder and pepper; set aside

Instructions 3
Coat the rack of a boiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the fillets. Brush with egg white, than spoon the crumb mixture evenly on top

Instructions 4
Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork is opaque all the way through

This recipe is good for you because it is low in fat because it is fish and the crumble in my opinion will add great flavor

GREEK PASTA WITH TOMATOES AND WHITE BEANS

INGREDIENTS

• 2 (14.5 ounce) cans of italian-styled diced tomatoes
• 1 (19 ounce) can cannellini beans, drained and rinsed
• 10 ounces fresh spinach, washed and chopped

INGREDIENTS

• 8 ounces of penne pasta
• 1/2 cup crumbled feta cheese

Instructions
Cook the pasta in a large pot of boiling salted water until al dente.

Instructions 2
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.

Instructions 3
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.

Instructions 4
Serve sauce over pasta, and sprinkle with feta

This recipe is good for you because it has a variety of flavor and low in cholesterol

PESTO PASTA WITH CHICKEN

INGREDIENTS

• 1 (16 ounce) package bow tie pasta
• 1 teaspoon pf olive oil
• 2 cloves garlic, minced
• 2 boneless skinless chicken breasts cut into bite size

INGREDIENTS

• Crushed red pepper flakes to taste
• 1/3 oil packed sun dried tomatoes, drained cut into strips
• 1/2 cup of pesto sauce

Instructions
Bring a large pot of lightly salted water to a boil, add pasta and cook for 8 to 10 minutes or until al dente; drain.

Instructions 2
Heat oil in a large skillet over medium heat. Sauté garlic until tender, then stir in chicken. Season with red pepper flakes. Cook until chicken is golden, and cooked through.

Instructions 3
In a large bowl, combine pasta, chicken, sun-dried tomatoes and pesto. Toss to coat easily.

This recipe is good for you because it's low in fat and cholesterol.

YAKISOBA CHICKEN

INGREDIENTS

• 1/2 teaspoon sesame oil
• 1 tablespoon canola oil
• 2 tablespoons chile pasta
• 2 cloves garlic chopped
• 4 skinless, boneless chicken, breast halves - cut into 1 inch cubes

INGREDIENTS

• 1/2 cup soy sauce
• 1 onion, sliced lengthwise into eights
• 1/2 medium head cabbage, coarsely chopped
• 2 carrots, coarsely chopped
• 8 ounces soba noodles, cooked and drained

Instructions
In a large skillet combine sesame oil, canola oil, and chile pasta; stir fry 30 seconds. Add garlic and stir fry an additional 30 seconds add chicken and 1/4 cup of soy sauce and stir fry until chicken is no longer pink, about 5 minutes. Remove mixture from pan, set aside and keep warm

Instructions 2
In an emptied pan combine the onion cabbage and carrots. Stir fry until cabbage begins to wilt, 2 to 3 minutes. Stir in the remaining soy sauce, cooked noodles, and the chicken mixture to the pan and mix to blend. Serve and enjoy!

This recipe only takes 30 minutes to make and is very low in fat and pretty normal in cholesterol.

DESSERTS

STRAWBERRYS WITH BALSAMIC VINEGAR

INGREDIENTS

• 16 ounces fresh strawberries hulled and large berrys cut in half
• 2 tablespoons balsamic vinegar
• 1/4 cup white sugar
• 1/4 teaspoon freshly ground black pepper

Instructions
Place strawberries in a bowl. Drizzle vinegar over strawberries, and sprinkle with sugar. Stir gently to combine cover, and let sit at room temperature for at least 1 hour but not more than 4 hours. Just before serving, grind pepper over berries

This recipe is good because it is flavorful and has absolutely no cholesterol and only 0.2 grams of fat.

FROSTED CRANBERRIES

INGREDIENTS

• 2 tablespoons water
• 1 tablespoon pasteurized egg white
• 1 (12 ounce) package fresh cranberries
• 1 cup white sugar

Instructions
In a medium bowl, stir together the water and egg white until blended but not whipped. Coat cranberries with the mixture. Spread the sugar out on a backing sheet, and roll the cranberries in it until they are coated. Dry at room temperature for 2 hours. Use garnishes for desserts or eat them plain

This recipe is good for you because it's very low in cholesterol and fat. It is very tasty and great for lots of people to share

SUGAR COOKIE GLAZE

INGREDIENTS

• 1 cup confectioners' sugar
• 1 tablespoon light corn syrup
• 2 tablespoons of water
• 10 drops food coloring

Instructions
Stir confectioners' sugar, corn syrup, and water together. Stir in good coloring if desired. This glaze must be stirred each time you use it. If it is not stirred before each use it will dry with a mottled look instead of solid color.

This glaze can be very good if made proper and it is low in fat and cholesterol.

WEBSITES

• Allrecipes.com