low cholesterol – Chef Tom Cooks ! https://cheftomcooks.com A friendly cooking and recipe blog. Fri, 06 Jan 2017 22:30:32 +0000 en-US hourly 1 https://wordpress.org/?v=6.0.8 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 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 Two Bean (Meatless) Sloppy Joe https://cheftomcooks.com/2015/10/05/two-bean-meatless-sloppy-joe/ https://cheftomcooks.com/2015/10/05/two-bean-meatless-sloppy-joe/#respond Mon, 05 Oct 2015 16:22:23 +0000 http://cheftomcooks.com/?p=106933 2 bean sloppy joe

Enjoy this meat-free version of the classic dish sloppy joes.

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Two Bean (Meatless) Sloppy Joe
Author: 
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Serves: 4-6 Servings
 
Ingredients
  • 1 yellow onion
  • 1 green bell pepper, diced
  • 1 tablespoon olive oil
  • 1 15-ounce can kidney beans
  • 1 15-ounce can pinto beans
  • 1 15-ounce can tomato sauce
  • ⅓ to ½ cup ketchup
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • ½ teaspoon salt
  • Fresh ground pepper
  • hot sauce, to taste
Instructions
  1. Finely chop the onion. In a skillet, heat 1 tablespoon olive oil. Add the onion and green pepper and saute until soft, about 4 to 5 minutes.
  2. If using canned beans, drain the beans and rinse. Add the remainder of the ingredients above (starting with kidney beans) to the skillet, and simmer for about 5 to 10 minutes. Taste, and adjust seasoning as desired.
  3. Serve on a toasted bun. Top with cheese if desired.
2 bean sloppy joe

]]> https://cheftomcooks.com/2015/10/05/two-bean-meatless-sloppy-joe/feed/ 0 Healthy Roasted Butternut Squash Soup https://cheftomcooks.com/2015/09/15/healthy-roasted-butternut-squash-soup/ https://cheftomcooks.com/2015/09/15/healthy-roasted-butternut-squash-soup/#respond Tue, 15 Sep 2015 22:10:50 +0000 http://cheftomcooks.com/?p=104291 butternut squash soup

Here is a healthier version of my roasted butternut soup.  This recipe is low fat and low cholesterol.  Even though it doesn’t use any cream, it still comes out tasting rich and creamy.

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Healthy Roasted Butternut Squash Soup
Author: 
Recipe type: Soup
Cuisine: Low Cholesterol
Prep time: 
Cook time: 
Total time: 
Serves: Serves 6-8
 
Ingredients
  • 4-5 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
  • ½ tablespoon butter
  • ½ tablespoon olive oil
  • 1 medium Granny Smith apple
  • ½ medium yellow onion
  • 1 garlic clove, minced
  • ½ teaspoon dried rosemary
  • 2½ cups low-sodium vegetable or chicken broth
  • 2½ cups water
  • 1½ teaspoons kosher salt, plus more as needed
  • ¼ teaspoon freshly ground black pepper, plus more as needed
  • Dash of cayenne pepper (optional)
Instructions
  1. Heat the oven to 425°F and arrange a rack in the middle.
  2. Line a baking sheet with aluminum foil. Place the squash halves cut-side up on the baking sheet. Lightly score the top with a knife. Melt the butter and brush it over the tops and insides of the squash. Season with salt and pepper. Roast until knife tender, about 1 hour.
  3. Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice.
  4. Heat a large saucepan over medium heat and add olive oil. Add the apple, onion, garlic, and rosemary, season with salt and pepper, and cook, stirring occasionally, until softened, about 5-6 minutes. Remove from the heat and set aside.
  5. Once the squash is ready, remove from the oven and let sit until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
  6. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, about 15 minutes. Remove from the heat.
  7. Using an immersion blender, blend until smooth. Taste and season with salt and pepper as needed. Add a dash of cayenne pepper if you’d like to add a little heat to the soup.
  8. Serves 6-8
 

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