Low-Cholesterol Cookbook


When I think of eating ‘healthy’ I really don’t consider cake.  Especially chocolate cake but I ran across this recipe in my February Cookbook eating to beat high blood pressure.  Truth be told this is NOT a weight loss book but a path to health.

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So these little bites of chocolate delight are only 70 calories, and 1 gm fat (1 1/2″ x 1 1/2″ piece) each.  I cut mine a little bigger but still not bad.  I sprinkled them with a little cocoa and powered sugar but they were plenty sweet without it.

    1 1/3 cups sifted self-rising flour
    1 cup + 2 Tbl unsweetened cocoa powder
    1/4 cup nonfat buttermilk
    1 Tbl instant espresso powder
    1 cup sugar {I subbed in 1/2 cup Splenda and added 18 tsp Stevia}
    1/2 up packed light brown sugar
    1/2 cup unsweetened applesauce
    1 tsp vanilla
    2 large egg whites
    1 Tbl powdered sugar

325 degree oven

Line an 8″ pan  with foil leaving an overhang.

Sift together the flour and cocoa.  Add the espresso powder into warmed buttermilk and allow to dissolve.

Mix the sugars together with the applesauce, buttermilk/espresso, and vanilla.  Add the liquids into the flour/cocoa mix and combine just until blended.

Beat the egg whites until stiff and then fold into the batter and add in the chocolate chips.  {I found the batter to be VERY stiff so I added just a tad of water before I folded in the whites.}  

Scrape the batter into the pan and bake for about 35 minutes or until set.  Don’t over bake!  Remove from pan and cool for about 15 minutes on a rack.

SOOOO good! Definitely a keeper.

The recipe is on page 263.

 

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2)

The Man has been asking for something sweet.  The cheese cake is gone as are all the cookies.  So this morning I made some nice muffins from eating to beat high blood pressure my cookbook for February’s Cookbook Countdown.

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These came out well.  We both liked them.  They were fairly sweet and moist.  The crumble topping just added to the flavor and the apples just seemed to melt into the muffin.

    1 2/3 cup AP flour {I subbed in 1/2 with whole wheat}
    3/4 cup packed brown sugar
    1/2 cup oatmeal + 1 tsp cinnamon
    2 TBL margarine
    1 tsp baking soda
    1/2 tsp apple pie spice
    salt to taste
    1 1/4 cups unsweet applesauce
    1/4 cup veggie oil
    1/2 cup fat-free egg substitute
    1 large apple peeled and diced

375 Degree oven.

Mix together the crumble topping: 1/3 cup flour, 1/4 cup brown sugar, 1 /2 cup oatmeal/cinnamon mix, and margarine. Set aside.

Mix together the rest of the flour with the baking soda, salt, oatmeal, and apple pie spice in a medium bowl.

In another bowl stir the applesauce, oil, remaining brown sugar, and egg sub together.  Add the liquid ingredients to the dry and mix just to combine.  Add in the diced apple.

Fill each muffin cup about 3/4 full and sprinkle the crumb mixture over the top.

Bake about 20 minutes or until done.

The recipe said 12 muffins but I ended up with 14.

Each muffin: 220 calories. 7 gm fat. 35 gm carb

The recipe is on page 33.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2)

When I was 8  and we lived east of Liverpool in the little village of Rainhill my Mom had a garden.  Not unusual to have a garden.  Except it was the first garden my Mom ever planted.  And it contained rhubarb which grew wonderfully in that area of England.  I loved it.  It was sour and sweet at the same time.  I haven’t had rhubarb but twice since then.  Both for Tuesdays with Dorie.  You don’t find it in the stores much.  But I have a friend who grew some and I had just enough to make this Crisp.

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Mix together two cups chopped apple and two cups chopped rhubarb with 1/2 cup sugar and 1 Tbl cornstarch.  {I added a heaping tsp of cinnamon.  Cinnamon and Apples are perfect together.}  Let this sit for about an hour.

With a pastry blender mix together 2/3 cup uncooked oats, 1/2 cup AP flour, 1/2 cup packed brown sugar. and 2 1/3 Tbl tub margarine until it resembles coarse crumbs.. {while I have enjoyed the recipes from this cookbook I will NOT miss using this awful  sub for butter!!!}.  

Sprinkle the topping mixture over the apple/rhubarb mix in a 1 quart casserole dish. Bake at 375 until the topping is light brown. {Mine took about 30 minutes.}  Let cool four about 2o minutes before serving.

I will tell you that this was NOT very good.  While The Man said it got better after a few bites I thought it was awful.  It could be that the rhubarb was picked too early and had no sweetness.  It could be the crumble which seemed stale.  It could be I just don’t like rhubarb anymore….There won’t be a repeat on this one.

The recipe is from Low-Fat, Low-Cholesterol Cookbook – my book for February Cookbook Countdown –  page 306.  The last recipe from this book as Countdown 14 starts tomorrow.  Still looking at a book for that one.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Last night was fajita night.  We have enchilada night, taco night – Christmas Eve – Tamale night.  And each is only once or twice a year.  Not because any of them are hard but because usually we eat Mexican food out.

This is one recipe I have made a couple of times.  And it has been good every time.

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Originally the fajitas were rather bland but I added some seasoning and they were much better – 2 tsp cumin, 2 tsp chili powder, 2 tsp garlic powder.

1 lb boneless, skinless chicken breasts , fat trimmed, sliced into 3/8 inch strips.
4 whole wheat tortillas

Marinate the chicken in

    3 tbl Low sodium Worcestershire Sauce
    1 1/2 Tbl fresh lime or lemon juice
    1 Tbl water
    1 tsp canola oil
    1 medium garlic clove, finely minced
    1/2 tsp black pepper

Cut the chicken into strips.  Mix the marinade ingredients together in ziploc bag and add the chicken.  Make sure the chicken is well coated and chill for 20 minutes.  Squish the chicken around about 1/2 way through.

Filling:

    1 large onion, 1/8″ slices
    1 large green bell pepper {I used yellow, red, and orange}
    I also used about 1 cup sliced mushrooms

Remove the chicken and discard the marinade.  In a large skillet sprayed with veggie oil spray {I used canola} over medium high heat cook the chicken for about 4 minutes stirring periodically.  Add the onion and pepper slices and cook 5 minutes.  Onions should be slightly browned and chicken done.  Stir constantly. Add in the seasonings right before serving.

Place 1/4 of the mixture on each warmed tortilla and roll up jelly-roll style.

240 calories

66 mg cholesterol

3.5 mg fat

The recipe is from Low-Fat, Low-Cholesterol Cookbook (American Heart Association) page 136.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Still cooking from the Low-Cholesterol Cookbook from the American Heart Association. And still finding good recipes that are healthy and tasty.

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Sweet potatoes are probably one of my fave veggies.  I count them as a veggie and a potato so I am covered both ways.  AND, the plus of sweet potatoes, they can also be dessert.  This dish could have gone either way.

If I had mashed them and put a little whipped cream on them…

But I didn’t.  I used them as a side one night.  They were very good.  Soft. Creamy. Sweet.

The thing about sweet potatoes is that they have to ‘ripen’.  If you eat them right after picking they are not very good.  If you let them sit for about a month they get sweeter. These have been sitting for about two months so they were very sweet. The 2 Tbl of brown sugar just enhanced the sweetness without making them too sweet.
 


    1 lb sweet potatoes peeled and sliced crosswise into 1/4 inch slices
    1/2 cup fat free 1/2 and 1/2
    2 Tbl light brown sugar
    1 tsp orange zest
    1/2 tsp cinnamon {I used a little more}
    1/4 tsp nutmeg
    1 tbl light tub margarine

400 degree oven.  { I was baking chicken and biscuits at the same time so I upped the oven to 425}

Peal and slice the potatoes into 1/4 inch circles.  Layer them in an oven safe dish in even layers.

Mix the 1/2 and 1/2 {I subbed in milk and cream}, brown sugar, cinnamon, nutmeg and orange zest.  Pour this over the layered sweet potatoes and dot with margarine {Not my fave….and I hesitate to say this is healthier than butter.}   Bake for 35 – 40 minutes.  Stir them about 1/2 way into the baking time.

The recipe is from Low-Fat, Low-Cholesterol Cooking – page 259.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Yes, we do eat more than just potatoes!  But I keep trying new recipes because we are trying to go without baked potatoes and all that lovely luxurious  unhealthy butter.  **SIGH**

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In a bowl toss baby potato quarters (1 1/2 lbs) with 2 Tbl melted light margarine, 2 Tbl fresh chopped parsley, 1 Tbl chopped fresh oregano or 1 tsp dried, 1/2 tsp paprika, and 1/2 tsp garlic powder.  Add some pepper to taste.

Place the potatoes in a casserole dish and bake at 350F for 30 – 40 minutes or until lightly browned.  Garnish with chopped fresh parsley if desired.

6 servings.  2.0 gm fat, 0 Cholesterol.

I ran across this one on pate 250 of Low-Fat, Low-Cholesterol Cookbook , my book for January’s Cookbook Countdown.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

I love a good home fried potato.  Many restaurants can do them right.  But not all.  I really needed to make them myself.   I get tired of simple roasted, baked, or boiled potatoes. Now I have another way to cook them.

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Basically what you have are 1 1/2 lbs boiled new potatoes in their skin which are then quartered and cooked in a skillet with about 1 Tbl veggie oil (I used Canola), 2 medium chopped shallots, 1 tsp paprika, 1/2tsp dry mustard, 1/2 tsp crushed dried rosemary,  and salt.  Simple.  Good with just about anything.

Most of the time home fries are cooked in lots of butter so this is a healthier version.  Of course, I LIKE the all butter, but…..

104 calories, 0 cholesterol, 2.5 gm fat in a serving (6 servings)

Recipe is from Low-Fat, Low-Cholesterol Cooking from the American Heart Association {page 251} my book for January’s Cookbook Countdown.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

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