High Cholesterol

Really Healthy Bean Quesadillas

Fast, easy, and tastes great!

Yield: 4 servings
     1 teaspoon olive oil
     ½ cup chopped onion
     2 garlic cloves, chopped
     1 can (15 ounces) black beans, rinsed and drained
     ½ red pepper, chopped
     3 plum tomatoes, chopped into small pieces
     ½ pound frozen sweet corn kernels
     ¼ teaspoon salt
     ¼ teaspoon pepper

Filling:

In a large skillet, add olive oil, onion, and garlic and sauté over medium-high heat until onion is translucent and is lightly browned. Add beans, red pepper, tomatoes, corn, and salt and pepper, and heat until mixture has warmed and corn has defrosted (about 5 minutes), stirring occasionally.

One quesadilla:

     ¼ cup Veggie Shred: soy cheese, cheddar flavor
     1 large 100% whole-wheat flour tortilla
     Taco sauce, optional

Take one large flour tortilla, add ¼ of bean mixture, and top with ¼ cup shredded soy cheese. Roll tortilla and heat in microwave for 30 seconds until cheese has melted. Top with your favorite taco sauce and enjoy!

Sue's Mandarin Orange Almond Salad

This recipe is named after my lovely new friend Sue. Sue was extraordinary gracious in her willingness to share with me her recipe for this delicious and highly nutritious salad. Thank you, Sue!

Dressing:
     ¼ cup canola oil
     1/8 teaspoon almond extract
     2 tablespoons sugar
     2 tablespoons balsamic vinegar
     1 tablespoon white vinegar
     2 tablespoons juice (syrup) from canned
        mandarin oranges
     ¼ teaspoon salt

In a bowl, combine all dressing ingredients and whisk until blended. Chill dressing until serving salad.

Salad:

Yield: 2 servings
     3 tablespoons sliced green onions
     1 cup chopped green pepper
     4 cups mixed greens (I use Earthbound Farm organically grown mixed baby greens)
     ½ cup slivered almonds
     1 can (11 ounces) mandarin oranges in light syrup

Place greens in salad bowl; add green onions and green pepper. Toss. Decorate with almonds and drained oranges before serving. Add desired amount of salad dressing and toss.

Nutritional information per serving (½ of salad recipe with approximately 2 tablespoons salad dressing):
Calories: 349, Fat: 23 g, Cholesterol: 0 mg, Sodium: 137 mg,
Carbohydrate: 31 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 10 g

Asian Shrimp and Tofu Stir Fry

The addition of tofu to this traditional stir-fry shrimp dish allows you to cut back on the amount of shrimp - a shellfish that is high in cholesterol - yet still get the delectable flavor.

Yield: 4 servings
     2 tablespoons canola oil
     1 pound large shrimp, peeled and cleaned (with tails on)
     4 garlic cloves, minced
     2 tablespoons fresh, peeled ginger, minced
     1 container (8 ounces) super-firm cubed tofu, drained
     1 can (8 ounces) pineapple tidbits, in juice, drained
     12 ounces fresh green beans, trimmed
     1/3 cup organic chicken broth
     3 tablespoons teriyaki sauce
     3 green onions, sliced thinly

Heat 1 tablespoon canola oil in a large skillet, over medium-high heat. Add shrimp and fry for approximately 5 minutes, stirring frequently and flipping sides, until shrimp has turned opaque in color. Transfer shrimp to a separate plate. Add another tablespoon of canola oil to skillet. Add garlic, ginger, and tofu and sauté until garlic and tofu are light brown in color (approximately 5 minutes). Add pineapple and sauté until pineapple takes on a caramelized appearance. Add green beans to skillet and cook an additional 5 minutes, turning frequently. Add back shrimp, then add chicken broth and teriyaki sauce, stir. Cover and cook an additional 5 minutes or so until green beans are crisp. Remove from heat, stir in green onions, and serve immediately with a side of brown rice (topped with Take Control Light margarine).

Nutritional information per serving (¼ of recipe, 369 grams or approximately 1½ cups):
Calories: 290, Fat: 10 g, Cholesterol: 173 mg, Sodium: 715 mg,
Carbohydrate: 18 g, Dietary Fiber: 4 g, Sugars: 11 g, Protein: 30 g

Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D.