Cholesterol High Recipes

Modifying your favorite dishes to create a healthy diet can be fun. Creating a low cholesterol repertoire gives you the opportunity to be creative while putting to good use the information you have gathered in looking for alternatives to a high cholesterol diet.

One way to create a low fat recipe is to eliminate or reduce the use of dairy products. For example, you can substitute water for milk when making scrambled eggs or omelets. (As an added bonus, the steam created when you use water will make fluffier eggs.) Use a stick-free pan instead of oil, margarine or butter.

The goal is to modify your recipe so that it contains less than one gram of fat per serving. Avoid negating these benefits, though, by adding unhealthy refined carbohydrates.

Sample Substitutions for Quiche

To illustrate how a dish may be modified to produce a delicious dinner, consider the following standard list of ingredients for spinach quiche.

  • 10 oz fresh or frozen spinach, thawed
  • 6 whole eggs
  • 1/3 cup all-purpose flour
  • 2 chopped green onions
  • 1 cup cottage cheese
  • 3 tbsp chopped chilies
  • 1/3 cup cheddar or other cheese
  • ground white or black pepper

Garnish with sour cream and commercial salsa.

Use a standard pastry recipe or pre-made pie shell.

Our version of the above recipe recommends the following substitutions:

  • 8 oz egg substitute or egg whites instead of whole eggs
  • 1 cup fat-free cottage cheese instead of regular cottage cheese
  • 1/3 cup fat-free cheddar (or other type) instead of regular cheese
  • Garnish with fat-free sour cream and salsa with no added sugar.

All of the above substitutions contribute to a healthy diet if you ensure that the crust itself does not have a high fat content. You might try making a crust with non-fat margarine! Or make it without a crust. Spray or coat your baking dish with a very thin film of vegetable oil, particularly if you do not make a crust.

Modifying Desserts

Many desserts can be modified into low cholesterol versions by substituting unsaturated margarine or vegetable oils such as grape seed, sunflower, safflower or canola oil for butter. Similarly, skim milk or water may be substituted for whole milk. You can make a cake frosting using fat-free cream cheese.

Try modifying your own favorite dessert. Remember that refined sugars are converted to body lipids, so try reducing sugar levels by one-half to see if the quality of the dish or dessert is maintained. Chances are that you will have an equally delicious result while still sticking to your healthy diet.

Non-dairy products may also be used, particularly for individuals who have allergic reactions to milk and other dairy products.

Low Cholesterol Recipes For Your Heart

Try some of the recipes below. Make note of the healthy ingredients and preparation methods. Bon appétit!

Southwest Veggie Dip

Variable number of servings

  • 10 oz can chopped or diced tomatoes with no salt
  • 1 lb cubed fat-free cheese
  • 1/4 cup skim milk
  • optional: chili pepper to taste
  • vegetables for dipping and/or fat free tortilla chips

Combine cubed cheese and milk in a pan and heat while stirring until cheese melts. Stir in half of the tomatoes. Remove from heat and add remaining tomatoes and well-chopped chili to taste. Serve with tray of fresh veggies and baked tortilla chips.

Values below include chili pepper but not veggies or tortilla chips. Serving size is variable. Individual values can be estimated from the totals below.

Energy (cal): 442
Fat (g): 1.2
Carbohydrate (g): 1
Protein (g): 101.2
Cholesterol (mg): 1
Saturated Fat (g): 0.2

Mexican Cheese Quesadillas

Serves 4

  • 8 or more whole wheat flour tortillas
  • 2 cups shredded fat-free cheese
  • fresh salsa made with 1/4 cup chopped onion, 1 jalapeno,
  • 2 ripe tomatoes, cilantro
  • fat-free sour cream

Prepare salsa with finely chopped jalapenos, tomatoes, white or purple onion and fresh cilantro to taste. Warm each tortilla in a flat pan, flip and add 1/4 cup cheese. Fold tortilla in half, heating each side until cheese melts. Serve with sour cream and salsa on the side.

Values below are for a single serving of two tortillas and cheese only. Salsa and sour cream serving size is variable. Add about 5 calories for about 1 tbsp of salsa 1 tbsp of sour cream.

Energy (cal): 300
Fat (g): 2
Carbohydrate (g): 26
Protein (g): 52
Cholesterol (mg): 0
Saturated Fat (g): 0.2

Poached Salmon with Capers

Serves 4

  • 4 — 4 oz 1/2 inch thick salmon steaks
  • 1-1/2 cup dry white wine
  • 1-1/2 cup chicken broth
  • Fresh ground pepper
  • Juice of 1 lemon
  • 2 Tbsp water
  • 2 tsp cornstarch
  • 2 tsp drained capers

Wash salmon steaks and pat dry.

In a 10-inch skillet bring to boiling wine, broth and pepper; reduce heat. Gently add salmon. Pour lemon juice over fillets. Cover and simmer 8 to 12 minutes (fish will flake easily with a fork when done). Remove fish to warmed serving dish. Bring wine-broth mixture to a boil and reduce to about 3/4 cup (approximately 2 minutes). In a small bowl combine water and cornstarch; stir into broth. Add capers. Boil for an additional 1 minute while stirring to allow sauce to thicken. Pour over salmon and serve immediately. (Excellent when served with a chilled cucumber salad.)

Values below are for a single serving (1 fillet).

Energy (cal): 180
Fat (g): 10
Carbohydrate (g): 2
Protein (g): 26
Cholesterol (mg): 70
Saturated Fat (g): 2

Hearty Chicken Chili

Serves 4

  • 3/4 cup chopped onion
  • 1 lb lean chicken cut into bite-sized pieces
  • 2 cloves minced garlic
  • 28 oz can tomatoes with juice but no salt
  • 15 oz can drained pinto beans or the equivalent in fresh cooked pintos
  • 1/2 tsp oregano
  • 1/4 tsp basil
  • 16 oz can vegetarian no-oil refried pinto beans

Optional: for extra spice use 2 tbsp chili powder or 4 chopped chilies and/or fresh chopped cilantro; fat-free sour cream.

Stir chicken and 1/2 cup water in a large saucepan and heat thoroughly. Sauté onion and add to chicken along with remaining ingredients except refried beans. Stir in refried beans and continue heating for about 5 minutes. Serve with baked tortilla chips.

Values below are for a single serving without chili powder, chilies or cilantro, each of which has no fat or cholesterol fat.

Energy (cal): 500
Fat (g): 7.8
Carbohydrate (g): 57.5
Protein (g): 46.45
Cholesterol (mg): 102.5
Saturated Fat (g): 17.9

Summer Fun Potato Salad

Serves 4

  • 4 to 6 medium-size new potatoes
  • 2 chopped green onions
  • 1/2 cup chopped purple onion
  • 3/4 cup chopped celery
  • 1/2 cup fat-free cottage cheese
  • 1 tsp low salt or no salt seasoning of your choice
  • ground white or black pepper
  • 1/2 cup fat-free yogurt
  • 3 slices turkey bacon or well-cooked lean bacon
  • 1/2 tsp chopped parsley

Scrub potatoes well, rinse and pierce several times with a fork. Microwave potatoes three minutes on high and finish cooking by boiling, baking or barbequing in foil until potatoes begin to soften. Peel cooled potatoes and cut into cubes. Combine cottage cheese, yogurt, pepper and seasoning in blender, or whisk until smooth. Microwave bacon, crumble and set aside. Combine chopped vegetables and potatoes in a bowl. Pour yogurt and cottage cheese mixture over potatoes and toss gently. Garnish with bacon and parsley.

Values below are for a single serving.

Energy (cal): 329
Fat (g): 1.2
Carbohydrate (g): 68
Protein (g): 15
Cholesterol (mg): 6.8
Saturated Fat (g): 0.5

Kiwi Lime Pie

Serves 6

  • 8 oz tub frozen fat-free whipped topping, thawed
  • 14 oz can fat-free sweetened condensed milk
  • 6 oz can frozen limeade, thawed (or fresh juice of 2 limes diluted to 6 oz with water)
  • 2 ripe kiwis

Optional: low-fat graham cracker piecrust or homemade crust with low-fat graham crackers, 2 large egg whites, 1/4 tsp cream of tartar and 2 tbsp sugar.

Combine whipped topping and condensed milk in a chilled bowl. Stir in limeade or diluted fresh limejuice and juice from one kiwi for color. Pour into dessert dish and arrange a slice of kiwi on top. Chill at least one hour before serving or pour mixture into piecrust, top with kiwi slices and chill before serving.

Single serving without piecrust:

Energy (cal): 494
Fat (g): 0
Carbohydrate (g): 86.8
Protein (g): 12
Cholesterol (mg): 0
Saturated Fat (g): 0

Single serving with piecrust:

Energy (cal): 734
Fat (g): 3.5
Carbohydrate (g): 131.3
Protein (g): 17.5
Cholesterol (mg): 0
Saturated Fat (g): 1.4

Resources

American Heart Association. (2004). Recipes for low-fat and low-cholesterol meals.

National Heart, Lung, and Blood Institute. (nd). Stay young at heart: Eating the heart healthy way.