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 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 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.
 

]]> https://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/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
 

]]> https://cheftomcooks.com/2015/09/15/healthy-roasted-butternut-squash-soup/feed/ 0 Chicken-Artichoke Spread https://cheftomcooks.com/2007/09/12/chicken-artichoke-spread/ https://cheftomcooks.com/2007/09/12/chicken-artichoke-spread/#comments Thu, 13 Sep 2007 02:18:15 +0000 http://cheftomcooks.com/2007/09/12/chicken-artichoke-spread/ Artichoke HeartsIt’s always good to have some fresh appetizer and snack ideas instead of the standard chips and dip. This Chicken-Artichoke Spread is low in fat, carbohydrates and cholesterol.

1 (14-ounce) can artichoke hearts, drained
2 (4-ounce) skinned, boned chicken breast halves
1/2 cup minced green onions
3 small garlic cloves, minced
1 cup plain low-fat yogurt
2 tablespoons light mayonnaise
1/4 cup grated fresh Parmesan cheese
2 teaspoons Worcestershire sauce
3 drops hot sauce
1/8 teaspoon paprika
Cooking spray

Preheat oven to 350 degrees F.

Place artichoke hearts in food processor, and process until finely chopped. Spoon into a bowl, and set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and cook 4 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool. Cut chicken into 1-inch pieces, and set aside.

Recoat skillet with cooking spray, and add onions and garlic. Saute 2 minutes or until tender. Place chicken and onion mixture in food processor; process until finely ground. Add yogurt, mayonnaise, cheese, and sauces, and pulse until well-blended. Add chicken mixture to artichokes; stir well.

Spoon mixture into a 1-quart baking dish coated with cooking spray, and sprinkle with paprika. Bake mixture at 350 degrees F for 25 minutes or until heated. Serve spread warm or cold with French bread or crackers.

Yield: 4 cups (serving size: 1/4 cup)

CALORIES 45 (26% from fat); FAT 1.3g (sat 0.4g); PROTEIN 5.2g; CHOLESTEROL 11mg; CALCIUM 55mg; SODIUM 102mg; FIBER 0.1g; CARBOHYDRATE 3.3g

]]> https://cheftomcooks.com/2007/09/12/chicken-artichoke-spread/feed/ 3 Homemade Spicy Tortilla Chips https://cheftomcooks.com/2007/08/23/homemade-spicy-tortilla-chips/ https://cheftomcooks.com/2007/08/23/homemade-spicy-tortilla-chips/#comments Thu, 23 Aug 2007 21:04:20 +0000 http://cheftomcooks.com/2007/08/23/homemade-spicy-tortilla-chips/
GET THE BEST SALSA RECIPE NOW

I rarely purchase store bought chips anymore. It is healthier and more fun to make my own creations at home. I use corn or flour tortillas and this is also a great way to make use of any extra tortillas before they go stale. Feel free to experiment with the spice blend, get creative, or even try to recreate your favorite name brand flavor.
This spice blend is plenty for a good snack, but sometimes I’ll serve these with a nice dip, salsa, or fresh guacamole. For an extra hearty version, I top with chili and cheddar cheese…obviously the fat content rises with that!

4 (6 inch) corn tortillas
1/2 teaspoon brown sugar
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper

Mix the spices together in a small bowl. Stack the tortillas and cut them into six wedges. Arrange the wedges on a baking sheet sprayed with non-stick cooking spray.
Spray the tortilla wedges with nonstick cooking spray and then sprinkle with the spice mixture. Bake at 375 degrees F for about 10 minutes. Cool and serve.

2 Servings
Nutrition Facts: 124 calories, 1 g fat, 0 cholesterol, 85 mg sodium, 26 g carbohydrate, 3 g fiber, 3 g protein

]]> https://cheftomcooks.com/2007/08/23/homemade-spicy-tortilla-chips/feed/ 8 Healthy Sweets: Peaches in White Wine https://cheftomcooks.com/2007/07/26/healthy-sweets-peaches-in-white-wine/ https://cheftomcooks.com/2007/07/26/healthy-sweets-peaches-in-white-wine/#comments Thu, 26 Jul 2007 15:14:58 +0000 http://cheftomcooks.com/2007/07/26/healthy-sweets-peaches-in-white-wine/ I really can’t believe we are already half way through the summer! I’m sure many of you, just like me, love the fresh fruits available during this time of year. This week I have a simple recipe that goes great as an afternoon snack or an after dinner treat! Who knew something so sweet and tasty could be healthy too!

4 large peaches
2 Tbs confectioners’ sugar, sifted
1 orange
1/2 cup medium or sweet white wine, chilled

1 Using a sharp knife, halve the peaches, then remove the pits and discard them. Peel the peaches, if you prefer. Slice into thin wedges.
2 Place the peach wedges in a glass serving bowl and sprinkle over the sugar.
3 Using a sharp knife, pare the rind from the orange. Cut the orange rind into short thin sticks and place them in a bowl of cold water. Reserve.
4 Squeeze the juice from the orange and pour over the peaches, together with the chilled wine.
5 Cover and place the bowl in the refrigerator for at least 1 hour to let the peaches marinate and chill.
6 Remove the orange rind sticks from the water and pat dry with paper towels.
7 Decorate the chilled marinated peaches with the strips of orange rind and serve immediately.

Servings: 4

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving % Daily Value
Calories 98.79
Calories From Fat (3%) 3.31
Total Fat 0.40g 1%
Saturated Fat 0.03g 0%
Cholesterol 0.00mg 0%
Sodium 1.58mg 0%
Potassium 326.22mg 9%
Carbohydrates 19.70g 7%
Dietary Fiber 2.57g 10%
Sugar 17.09g
Sugar Alcohols 0.00g
Net Carbohydrates 17.13g
Protein 1.49g 3%

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