Low Cholester/Diabetic Recipes?

Question

I'm Diabetic and my husband has been recently diagnosed with High Cholesterol. I'd like to find recipes that cater to both!

If you have a favorite recipe that would work with our nutritional guide lines I would appreciate it if you would share it with me!

Thanks a bunch!

Answer 1

Chicken Salad with Potatoes, Green Beans and Tarragon Dressing

1 pound (480 g) skinless, boneless chicken breasts
1 poind (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched, cut into 1 inch pieces, blanched in boiling water to cover for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional) freshly ground pepper, to taste

1. Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
2. Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
3. Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.

Per serving: 264 calories (6% calories from fat), 31 g protein, 2 g total fat *0.4 g saturated fat), 30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium

Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Answer 2

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Answer 3

2

Answer 4

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Answer 5

Marinated Spanish Olives

• 24 large unpitted Spanish olives
• 2 tablespoons sherry vinegar
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons coriander seeds, crushed
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary, crushed
• 1/2 teaspoon crushed red pepper
• 2 garlic cloves, thinly sliced
• Fresh rosemary sprigs (optional)

Combine first 8 ingredients in a bowl. Cover and marinate in refrigerator at least 8 hours. Serve at room temperature. Garnish with rosemary sprigs, if desired. Yield: 6 servings (serving size: 4 olives)


Borscht

• 1 large onion
• Olive oil
• 3 medium beets, peeled and diced
• 2 (14-ounce) cans low-sodium chicken broth
• Greek or plain whole-milk yogurt (mix the latter with sour cream)

Chop onion, and saut in 1 tablespoon olive oil until golden. Add beets, broth, and 1/2 teaspoon salt. Bring to a boil. Reduce heat, and simmer 20 minutes, or until beets are tender. Pure mixture in a blender until smooth. Whisk 1/2 cup hot soup into 1 cup yogurt, and stir yogurt mixture into soup, until well-blended.

Serving Size: 11/4 cups. Yield: Serves 4


Garlic Mashed Potatoes

• 3 pounds (3/4-inch) cubed peeled Yukon gold or red potatoes
• 8 cloves garlic, peeled
• 1 1/4 cups low-fat buttermilk
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Place potatoes and garlic in a large saucepan; cover with water, and bring to a boil. Cook 15 minutes or until very tender; drain. Return potato mixture to pan; add remaining ingredients; mash with a potato masher.

Yield: (serving size: 1/2 cup).


Crispy Sesame Shrimp

• 3/4 cup herb-seasoned stuffing mix (such as Pepperidge Farm), crushed
• 1 teaspoon sesame seeds
• 1/4 teaspoon paprika
• 1/8 teaspoon salt
• 1/8 teaspoon garlic powder
• 1/8 teaspoon black pepper
• 1 large egg white, lightly beaten
• 10 large shrimp, peeled and deveined (about 3/4 pound)
• Cooking spray


1. Preheat oven to 425°.

2. Combine the first 6 ingredients in a small bowl. Place the egg white in a small shallow bowl. Dip shrimp in egg white, and dredge in stuffing mixture. Place the shrimp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray. Bake at 425° for 15 minutes or until golden.

Yield: 2 servings (serving size: 5 shrimp)


A Tasty Sorbet You Can Make In a Flash

• 2 (16-ounce) cans sliced or halved pears in heavy syrup

• 2 ripe bananas, frozen

• 2 tablespoons fresh lime juice

• 2 tablespoons dark rum

Freeze the unopened cans of pears until solid, at least 18 hours. Submerge the frozen cans in hot water for one minute. Open them and slide out the contents onto a cutting board. Using a very sharp knife, slice into 1-inch-thick slices, then into large chunks. Place the chunks in the bowl of a food processor. Slice the bananas and add to the procesor along with the lime juice and rum. Process, pulsing on and off until smooth. Serve immediately or transfer to a storage container and freeze until ready to serve.

Answer 6

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Answer 7

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