Super-Tasty, Low-Cholesterol Dinners
One of the best ways keep your heart healthy is to cut the amount of cholesterol in your diet, but that doesn’t mean you’re destined to a diet of boring lettuce leaves and dry wheat toast.
One of the best ways keep your heart healthy is to cut the amount of cholesterol in your diet, but that doesn’t mean you’re destined to a diet of boring lettuce leaves and dry wheat toast. We’ve scouted out three delectable dinner recipes—featuring spicy pasta, crispy veggies, and zingy beans—that have zero cholesterol in them!
Spicy Asian Veggie Pasta
- 8 ounces angel hair rice pasta
- 1/4 cup gluten-free tamari
- 2 tablespoons rice wine vinegar
- 2 tablespoons lemon juice
- 2 cloves minced garlic
- 2 teaspoons sesame oil
- 1/4 teaspoon red pepper flakes (more if you like it hot)
- 1 teaspoon peanut oil
- 1 cup chopped red, yellow, or green pepper
- 1 cup sliced sweet onion
- 1 cup broccoli florets
- 1 cup shiitake mushrooms, sliced
- 1 cup grape tomatoes
Cook pasta according to package directions. Make sauce with tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes. While pasta is cooking, heat peanut oil in a wok or large frying pan. Stir-fry peppers and onions. Add broccoli and mushrooms when onion and peppers begin to soften. Stir in tomatoes and sauce. Add noodles and mix well. Can be served hot, at room temperature, or chilled.
Each serving contains about 145 calories, 4 g protein, 2 g fat, 0 mg cholesterol, 28 g carbohydrates, 1 g fiber, and 515 mg sodium.
Black Bean Chili
- 1 pound black beans
- 2 cups onion (about 2 large), chopped
- 1 cup red, yellow, or green bell pepper, chopped
- 3 cloves garlic, crushed
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 2 teaspoons dried cilantro
- 1 28-ounce can tomatoes
Soak beans according to package directions. Rinse. Add all ingredients except tomatoes to 3 quarts of water. Bring to boil, then reduce to low heat. Simmer for about two hours, until beans are soft and water is gone. Add tomatoes. Cooking until tomatoes are heated. Add salt and pepper to taste. Garnish with fat-free sour cream and chopped scallions.
Serves six:Each serving contains about 333 calories, 20 g protein, 2 g fat, 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.
Mediterranean Diced Salad
- 1 19-ounce can chickpeas (also called garbanzo beans)
- 1 red pepper
- 1 cucumber
- 2 stalks celery
- 1 cup halved grape tomatoes
- Juice of 1 large lemon (about 1/4 cup)
- 1 tablespoon white vinegar
- 2 tablespoons olive oil
- 1/2 cup chopped fresh parsley
Drain and rinse chickpeas and put in a large mixing bowl. Core red pepper and dice into half-inch squares. Add to bowl. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes. In a measuring cup or small bowl, whisk lemon juice, vinegar, and olive oil. Pour over salad ingredients. Toss well to coat all ingredients. Add parsley and mix again. Refrigerate until ready to serve. Season to taste.
Each serving contains about 142 calories, 4 g protein, 6 g fat, 0 mg cholesterol, 18 g carbohydrates, 5 g fiber, and 208 mg sodium.