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Low Cholesterol Recipe


Tex-Mex Mexican Rice (Low Cholesterol Recipe)

3 tablespoons vegetable oil
1/4-cup onions, chopped
1 clove garlic, minced
1-teaspoon salt
1 1/2 teaspoons chili powder
1 cup uncooked rice (not instant rice)
2 1/2 cups water

2 servings
30 minutes

Heat oil in frying pan.
Add onion, garlic and rice; fry about 3 minutes or until rice is golden, stirring occasionally.
Add salt, chili powder, and water.
Stir and cover tightly.
Bring to boiling and simmer 15-20 minutes.
Let rice cool completely; stir and reheat to separate grains.
Add more chili powder if needed to suit personal taste.
Nutrition Facts
Calculated for 1 serving
Recipe makes 2 servings

Calories 547 Calories from Fat 191 (35%)
Total Fat 21.3g 32% Saturated Fat 2.8g 14% Polyunsat. Fat 12.3g Monounsat. Fat 5.2g Cholesterol 0mg 0% Sodium 1193mg 49% Potassium 158mg 4%


Ginger Tofu

Prep: 5 min, Cook: 5 min.
2 tsp. peanut oil, or other oil
1 lb. firm tofu, cut into 1/2-inch slices
1 Tbs. fresh ginger, grated
1/4-cup mirin, or sweet rice wine
2 Tbs. light tamari or soy sauce
Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 2 minutes per side, or until golden. Stir in remaining ingredients, cover pan and simmer another 2 minutes. Serve tofu with sauce.


Per serving: calories 117, fat 5.4g, 47% calories from fat, cholesterol 0mg, protein 8.1g, carbohydrates 5.7g, fiber 0.0g, sugar 1.9g, sodium 306mg, diet points 3.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.2, Lean meat: 0.0, Fat: 1.1, Sugar: 0.1, Very lean meat protein: 0.8


Roasted Honey-Mustard Salmon
Makes 4 servings

2 tablespoons (25 mL) light mayonnaise
2 teaspoons (10 mL) honey
2 teaspoons (10 mL) Dijon mustard
1 tablespoon (15 mL) finely chopped fresh dill
4 salmon fillets of 5 oz (150 g)
Freshly ground pepper

Preheat oven to 425°F/230°C. Prepare baking dish by spraying with nonstick vegetable oil spray. Set aside.
Preparation
In a small bowl, mix together mayonnaise, honey, mustard and dill. Place salmon in baking dish, skin side down; coat with mustard sauce. Season with freshly ground pepper. Roast in oven for 15 min. or for 10 min. per inch/2.5 cm. of thickness. Serve immediately.


Nutritional Information
Calories: 237 Protein: 28 g Fat: 11 g Saturated Fat: 2 g Cholesterol: 80 mg Carbohydrate: 4 g Dietary Fibre: 0 g Sodium: 178 mg


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