If you're working on cooking healthier meals for yourself and your family, here are some delicious low-cholesterol recipes you may want to try.
Oven-Fried Yucca
1 pound fresh yucca (cassava), cut into 3-inch sections and peeled (or 1 pound peeled frozen yucca)
Nonstick cooking-oil spray
- In a kettle, combine the yucca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender.
- Preheat oven to 350°F.
- Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into ¾-inch-wide wedges, discarding the thin, woody core.
- Spray cookie sheet with the nonstick cooking oil spray. Spread yucca wedges on cookie sheet, and spray wedges with cooking-oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.
Yield: 6 servings
Serving size:
1 piece (2 1/2 inches long)
Each serving provides:
- Calories: 91
- Total fat: less than 1 g
- Saturated fat: less than 1 g
- Cholesterol: 0 mg
- Sodium: 3 mg
- Calcium: 66 mg
- Iron: 3 mg
Pico de Gallo
6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalapeño peppers, finely chopped
3 tablespoons cilantro, chopped
1 lime, juiced
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado (black skin), diced
- Combine all of the ingredients in a glass bowl.
- Serve immediately or refrigerate and serve within 4 or 5 hours.
Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
- Calories: 42
- Total fat: 2 g
- Saturated fat: less than 1 g
- Cholesterol: 0 mg
- Sodium: 44 mg
- Calcium: 12 mg
- Iron: 1 mg
Gazpacho
3 medium tomatoes, peeled and chopped
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced
- In a large mixing bowl, combine all ingredients.
- Cover and chill in the refrigerator for several hours.
Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
- Calories: 52
- Total fat: less than 1 g
- Saturated fat: less than 1 g
- Cholesterol: 0 mg
- Sodium: 41 mg
- Calcium: 32 mg
- Iron: 29 mg
Quick Beef Casserole
1/2 pound lean ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water
- In a skillet, brown the ground beef and drain off the fat.
- Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
Yield: 8 servings
Serving size: 1 1/3 cups
Each serving provides:
- Calories: 184
- Total fat: 3 g
- Saturated fat: 1 g
- Cholesterol: 15 mg
- Sodium: 125 mg
- Calcium: 33 mg
- Iron: 2 mg
Chicken and Rice
6 chicken pieces (legs and breasts), skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins
- In a large pot, brown chicken pieces in oil.
- Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
- Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
- Add chicken and raisins and cook for another 8 minutes.
Yield: 6 servings
Serving size: 1 cup rice and 1 piece chicken
Each serving provides:
- Calories: 448
- Total fat: 7 g
- Saturated fat: 2 g
- Cholesterol: 49 mg
- Sodium: 352 mg
- Calcium: 63 mg
- Iron: 4 mg
Baked Trout
2 pounds trout fillet, cut into 6 pieces (any kind of fish can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)
- Preheat oven to 350°F.
- Rinse fish and pat dry. Place in baking dish.
- In a separate dish, mix remaining ingredients together and pour over fish.
- Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
- Calories: 230
- Total fat: 9 g
- Saturated fat: 2 g
- Cholesterol: 58 mg
- Sodium: 162 mg
- Calcium: 60 mg
- Iron: 1 mg