1 Italian Recipe & 1 Chinese Recipe, plus 3 Cholesterol Free Recipes Substitutions for Dairies, Meat & Poultry?
Who said you can’t have the cake and eat it too? Well, you can follow cholesterol free recipes as part of your overall healthy plan to reduce your total cholesterol count and not miss on the taste.
Before getting to the recipes, first of all understand this:
Whatever recipes or foods you use, apart from avoiding high cholesterol foods, avoid as much as possible saturated fats & transfats. You’ll find the amount of these by simply looking at the ingredients table for most things you buy.
Here you’ll find cholesterol free recipes that already exist as shared below or simply substitute no cholesterol ingredients into your recipes.
Cholesterol Free Recipes – Use Substitutions
You will find eating to lower your cholesterol easy and fun when you use foods that contain little or no cholesterol. Some basic food ingredients that work well in a heart healthy diet include:
For dairy and eggs (approximate mg of cholesterol)
- Low-fat milk, 8 oz. (10 mg)
- Low-fat cheese, 1 oz. (15 – 20 mg)
- Egg whites (0 mg)
For beef and pork (approximate mg of cholesterol)
- Pork tenderloin, 3 oz. (60 mg)
- 95 percent lean ground beef, 3 oz. (65 mg)
For Poultry (approximate mg of cholesterol)
- White meat chicken or turkey, 4 oz. (55 mg)
Herbs and spices are a smart way to add flavor to many cholesterol free recipes. You can reduce the overall cholesterol, sodium, sugar and dietary fat content of many meals with the addition of herbs and spices. (1)
Cholesterol Free Recipes – Italian Veggie Bake
You will love the colorful look of this no cholesterol side dish.
Mix together tomatoes, onion, green beans, okra, green pepper, lemon juice, basil, and oregano.
Cover and bake at 325 degrees F for 20 minutes.
Add in zucchini and eggplant, stir, cover, and continue to bake for 60 more minutes. Stir occasionally. The dish is ready when the vegetables are tender.
Add parmesan cheese immediately before serving.
Makes 18 1/2 cup servings. calories = 37, total fat = 0.2 grams, saturated fat = 0.1 gram, cholesterol = 0.1 mg, sodium = 76 mg, carbohydrate = 8.6 grams, protein = 1.8 grams
Cholesterol Free Recipes – Chinese Dish
Egg Foo Young
You can remove cholesterol from many of your favorite recipes by simply substituting egg whites for whole eggs.
6 egg whites
2 cups fresh spinach, chopped
4 fresh mushrooms, sliced
3 green onions, chopped
3/4 cup pea shoots
1 tsp. canola or olive oil
1/2 cup water
2 Tbsp. soy sauce
1 Tbsp. sugar
1 Tbsp. corn starch
Beat the egg whites for a few minutes until they appear frothy. Place ½ of the oil in a no-stick skillet and sauté the mushrooms and spinach. Add veggies to the egg whites.
Heat the remaining oil in a skillet. Spoon ½ cup of the mixture into the skillet. Flip the mixture to cook both sides like you would a pancake.
To prepare the sauce use a small saucepan. You can place ½ cup of water in the saucepan along with the soy sauce and sugar. In a small bowl mix together the cornstarch and 1 Tbsp of water. Stir the cornstarch mixture into the saucepan and simmer until it thickens.
Makes 2 servings, calories = 178, total fat = 2.7 grams, saturated fat = 0.1 gram, cholesterol = 0 mg, sodium = 1,035 mg, carbohydrate = 24 grams, protein = 15 grams
You can enjoy healthy eating without the worry of high cholesterol when you follow these cholesterol free recipes, or better continue your journey towards more low cholesterol recipes.
(1) University of Nebraska, Lincoln (2011). Add a little spice and herbs to your life. Retrieved from http://lancaster.unl.edu/food/spiceherbshandout-color.pdf