Low Cholesterol – Chef Tom Cooks ! https://cheftomcooks.com A friendly cooking and recipe blog. Fri, 15 May 2020 15:03:23 +0000 en-US hourly 1 https://wordpress.org/?v=6.0.8 Air Fried Sweet Potato Fries https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/ https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/#respond Fri, 15 May 2020 15:03:20 +0000 http://cheftomcooks.com/?post_type=recipe&p=112730
Air Fried Sweet Potato Fries
Servings2-3 servings
Prep Time15 minutes
Cook Time50 minutes
Ingredients
Dipping Sauce
Instructions
  1. In a large bowl, toss sweet potatoes with oil and spices. Season with salt and pepper.
  2. Preheat your air fryer to 375°F. Working in batches, spread an even layer of sweet potato fries in the fryer basket. Cook for 7-8 minutes, flip fries, then cook 7-8 minutes more.
  3. To make the dipping sauce, combine all ingredients in a small bowl and mix well.
  4. Serve fries with dipping sauce.
]]> https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/feed/ 0 Asian Turkey Lettuce Wraps https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/ https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/#respond Fri, 06 Jan 2017 22:30:32 +0000 http://cheftomcooks.com/?p=107258 lettuce wraps

This healthy dish is just what you need in the new year!  Low in fat and carbs.  Serve this as an appetizer or a main dish.

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Asian Turkey Lettuce Wraps
Author: 
Recipe type: Main
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • 1 pound ground turkey
  • 2 tablespoons coconut oil
  • 2 carrots, finely chopped or grated
  • 3 cloves garlic, minced
  • 2 tablespoons fresh ginger, peeled and grated
  • 1 teaspoon Chinese 5 spice powder
  • 1 tablespoon low sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon coconut water
  • 1 head Boston, bibb lettuce or Romain
  • chopped cilantro
  • 2 green onions, chopped
Instructions
  1. Melt coconut oil in a medium skillet over medium-high heat.
  2. Add carrots and saute for several minutes. Add garlic, ginger, turkey and Chinese 5 spice to the pan and saute until turkey is cooked through - about 3 to 5 minutes.
  3. Stir in soy sauce, vinegar and coconut water. Cook for a couple more minutes, stirring well to thoroughly combine.
  4. Put one scoop of turkey mixture into lettuce leaves. Top with green onions and cilantro.
 

]]> https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/feed/ 0 Lemon Marinated Grilled Zucchini & Summer Squash https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/ https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/#respond Mon, 18 Jul 2016 18:38:31 +0000 http://cheftomcooks.com/?p=107197 grilled zucchini
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Lemon Marinated Grilled Zucchini & Summer Squash
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 3 medium Zucchini
  • 3 medium yellow summer squash
  • ¼ cup Olive Oil
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Black Pepper
  • 2 whole Lemons, Zested
Instructions
  1. Cut off the tops and bottoms of the zucchini and slice them into quarters, lengthwise. Place them all in a large plastic zipper bag. Drizzle in olive oil, 1 teaspoon salt, pepper, 1 tablespoon lemon zest and the juice of two lemons. Seal the bag and shake around a bit so that the zucchini is well coated. Set aside for about 20 minutes to marinate.
  2. Grill the zucchini on all three sides over medium-low heat until nice and tender, take caution not to burn them.
 

]]> https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/feed/ 0 Vegan Zucchini-Asparagus Gratin https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/ https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/#respond Tue, 29 Mar 2016 16:04:11 +0000 http://cheftomcooks.com/?p=107077 zucchini asparagus gratin

This recipe calls for vegan Parmesan cheese, you can get the recipe for it here.

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Vegan Zucchini-Asparagus Gratin
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 2-4 servings
 
Ingredients
  • 2 medium zucchini squash, sliced in thin rounds (I used 1 zucchini, 1 yellow)
  • 1 small bundle thin asparagus
  • ½ onion, cut into thin rings
  • salt and black pepper
  • ¾-1 cup vegan Parmesan cheese
  • 2.5 Tbsp olive oil
  • ¼ tsp garlic powder
Instructions
  1. In a 10-inch cast iron or oven safe skillet, sauté onion in ½ Tbsp olive oil over medium-low heat until soft – about 10 minutes – seasoning with a pinch of salt and black pepper. Set aside.
  2. Preheat oven to 400 degrees F.
  3. Slice squash into very thin slices, about ⅛th-inch thick.
  4. Cut off the top 2-3 inches of the asparagus. That’s the only part you’ll be using. Save the rest for another dish.
  5. Add asparagus and squash to a mixing bowl and top with remaining 2 Tbsp olive oil, ¾ tsp salt, pinch of black pepper, ¼ tsp garlic powder, and 2 Tbsp of the vegan parmesan cheese. Toss to coat.
  6. Spread the slightly cooled onions around in the bottom of the skillet to create an even base. Top with squash, layering green and yellow as you go (if you did two colors). It doesn’t have to be perfect. Just start on the outside and work your way in, keeping them in line as much as possible. Once the squash is arranged, tuck pieces of the asparagus into the layers in a circular motion.
  7. Top with an even layer of the vegan parmesan cheese (~3/4 cup) and bake at 400 degrees F for 30 minutes. Then broil on high for the last 1-2 minutes to toast up the top (optional, but recommended). Let rest for a few minutes before serving.
 

]]> https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/feed/ 0 Chicken Scaloppine with Green Beans https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/ https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/#respond Wed, 03 Feb 2016 16:44:20 +0000 http://cheftomcooks.com/?p=107040 Enjoy this light and flavorful chicken dish.  It’s easy to prepare and healthy.


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Chicken Scaloppine with Green Beans
Author: 
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: Serves 6
 
Ingredients
  • 3 cups trimmed green beans
  • 6 (6-ounce) skinless, boneless chicken breast halves
  • ¾ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper
  • Cooking spray
  • 1 cup fat-free, less-sodium chicken broth
  • ⅓ cup dry white wine
  • 1 tablespoon butter
  • extra-virgin olive oil
  • 6 lemon wedges
Instructions
  1. Steam green beans, covered, 4 minutes or until crisp-tender. Season with salt and black pepper, to taste.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet.
  3. Season chicken evenly with ½ teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 breast halves to pan; sauté 2 minutes on each side or until done. Repeat procedure twice with remaining chicken.
  4. Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to ½ cup (about 5 minutes). Remove from heat; stir in butter.
  5. Serve green beans with chicken and sauce. Garnish with lemon wedges.
 

]]> https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/feed/ 0 Skillet Ham Hash https://cheftomcooks.com/2016/02/01/skillet-ham-hash/ https://cheftomcooks.com/2016/02/01/skillet-ham-hash/#respond Mon, 01 Feb 2016 22:49:20 +0000 http://cheftomcooks.com/?p=107037 This hearty breakfast dish is filling on it’s own, but you can certainly serve it with a fried egg on top.

skillet ham hash

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Skillet Ham Hash
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
Ingredients
  • 2 tsp. olive oil
  • 1 large green bell pepper, diced
  • 1 large red bell pepper, diced
  • 1 medium onion, diced
  • ½ cup diced, low-sodium diced ham, all visible fat removed
  • 3 cups frozen, fat-free diced hash brown potatoes, thawed
  • ½ tsp. salt-free Cajun seasoning blend
  • 2 Tbsp. chopped, fresh parsley
  • ¼ tsp. salt
  • ¼ tsp. pepper
Instructions
  1. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppers and onion for 4 to 5 minutes, or until the onion is soft and the bell pepper is tender, stirring occasionally. Stir in the ham. Cook for 1 to 2 minutes, or until heated through, stirring occasionally.
  2. Stir in the hash browns and seasoning blend. Cook without stirring for 4 minutes, or until the bottom is golden brown. Stir. Cook without stirring for 4 minutes, or until the bottom is golden brown and the mixture is heated through.
  3. Stir in the parsley, salt, and pepper.
 

]]> https://cheftomcooks.com/2016/02/01/skillet-ham-hash/feed/ 0 Crockpot Turkey Chili https://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/ https://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/#respond Tue, 26 Jan 2016 03:00:06 +0000 http://cheftomcooks.com/?p=107028 turkey chili
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Crockpot Turkey Chili
Author: 
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 1 lb. lean ground turkey
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 4 clove minced, fresh garlic
  • 1 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • ½ tsp. ground coriander
  • dash cayenne pepper
  • 15.5 oz. canned, kidney beans, rinsed, drained
  • 15.5 oz. canned, canellini beans, rinsed, drained
  • 14.5 oz. canned, Ro-Tel, diced tomatoes with chiles, undrained
  • ¾ cup chicken stock
  • salt, to taste
Instructions
  1. Spray large saucepan with cooking spray. Cook turkey and onion over medium-high heat for 5-7 minutes, stirring constantly to break up the turkey. Transfer to crockpot
  2. Stir in all of the remaining ingredients until combined.
  3. Cook on high for 2 hours. Season to taste with salt.
 

]]> https://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/feed/ 0 Powerful Purple Smoothie https://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/ https://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/#respond Wed, 06 Jan 2016 15:58:50 +0000 http://cheftomcooks.com/?p=107011 This is a great smoothie to start your day with.  It gives you tons of energy to get you though the day.

purplesmoothie

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Powerful Purple Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Total time: 
Serves: Serves 2
 
Ingredients
  • 1 cup apple juice
  • 1 cup frozen blueberries
  • 1 cup Anjou pear
  • ½ cup low-fat yogurt
  • ½ cup curly kale, stems removed
  • 2 tablespoons organic flaxseed oil
  • juice of ½ lemon
Instructions
  1. Combine all ingredients in a blender and process until smooth.
 

]]> https://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/feed/ 0 Vegetable Soup https://cheftomcooks.com/2015/11/12/vegetable-soup/ https://cheftomcooks.com/2015/11/12/vegetable-soup/#comments Thu, 12 Nov 2015 16:33:36 +0000 http://cheftomcooks.com/?p=106961 vegetable soup
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Vegetable Soup
Author: 
Recipe type: Soup
Serves: Serves 6-8
 
Ingredients
  • 4 tablespoons olive oil
  • 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
  • 3-4 cloves finely minced garlic
  • Kosher salt
  • 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
  • 2 cups peeled and diced potatoes
  • 2 cups fresh green beans, broken or cut into ¾-inch pieces
  • 2 quarts chicken or vegetable broth
  • 1 28oz can diced tomatoes
  • 2 ears corn, kernels removed
  • ½ teaspoon freshly ground black pepper
  • ¼ cup packed, chopped fresh parsley leaves
  • 1 to 2 teaspoons freshly squeezed lemon juice
Instructions
  1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
  2. Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.
 

]]> https://cheftomcooks.com/2015/11/12/vegetable-soup/feed/ 2 White Bean & Tomato Risotto https://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/ https://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/#respond Tue, 13 Oct 2015 15:52:06 +0000 http://cheftomcooks.com/?p=106949 white bean risotto
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White Bean & Tomato Risotto
Author: 
Recipe type: Main
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • Nonstick cooking spray
  • ⅓ cup finely chopped onion
  • 1 garlic clove, minced
  • 1 18.5 ounce can cannellini beans, rinsed and drained
  • 1 cup arborio rice
  • 1 14 ounce can vegetable or chicken broth
  • ½ cup water
  • 1 14½ ounce can diced tomatoes, drained
  • ½ cup finely shredded Parmesan cheese
  • 3 tablespoons chopped Italian parsley
Instructions
  1. In a 3-quart saucepan heat 1 tablespoon olive oil over medium.
  2. Add the onion and garlic and cook for 3 minutes or until tender.
  3. Stir in the rice. Cook and stir for 1 minute.
  4. Add broth, water and beans; bring to boiling. Reduce heat and simmer, covered, for 20 minutes.
  5. Stir in tomatoes, cheese, and parsley. Remove from heat and let stand, covered, for 10 minutes.
 

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