Monahan - 100 LOW CHOLESTEROL RECIPES: Flavorful Heart-Healthy Dishes Your Whole Family Will Love

MEXICAN RICE .................................................................................................................................................... 10
MANGO SALSA .................................................................................................................................................... 32
TASTY LENTIL TACOS....................................................................................................................................... 62
MEXICAN RICE .................................................................................................................................................... 64
EASY LIMA BEANS ............................................................................................................................................. 94

Calories: 82 | Carbohydrates: 14.1g | Fat: 2.2g | Protein: 1.7g | Cholesterol: 1mg

20 small mini pretzels
20 pecan halves
20 chocolate covered caramel candies

Preheat oven to 300 degrees F (150 degrees C).
Arrange the pretzels in a single layer on a parchment lined cookie sheet. Place one chocolate covered caramel candy on each pretzel.

Bake for 4 minutes. While the candy is warm, press a pecan half onto each candy covered pretzel. Cool completely before storing in an airtight container. Calories: 261 | Carbohydrates: 39.7g | Fat: 8.4g | Protein: 5.8g | Cholesterol: 46mg

2 cups enriched white rice
2 tablespoons vegetable oil
4 cups water
2 eggs
2/3 cup chopped baby carrots
soy sauce to taste
1/2 cup frozen green peas
sesame oil, to taste (optional)

In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
In a small saucepan, boil carrots in water about 3 to 5 minutes. Drop peas into boiling water, and drain.
Heat wok over high heat. Pour in oil, then stir in carrots and peas; cook about 30 seconds. Crack in

eggs, stirring quickly to scramble eggs with vegetables. Stir in cooked rice. Shake in soy sauce, and toss rice to coat. Drizzle with sesame oil, and toss again. Calories: 105 | Carbohydrates: 18g | Fat: 2.4g | Protein: 2.8g | Cholesterol: 2mg

1 cup all-purpose flour
1/2 teaspoon salt
2 teaspoons baking powder
1 tablespoon margarine
1 teaspoon white sugar
1/2 cup milk

Stir together flour, baking powder, sugar, and salt in medium size bowl. Cut in butter until crumbly. Stir in milk to make a soft dough.
Drop by spoonfuls into boiling stew. Cover and simmer 15 minutes without lifting lid. Serve.
To make parsley dumplings, add 1 tablespoon parsley flakes to the dry ingredients.

Calories: 192 | Carbohydrates: 32.5g | Fat: 2.6g | Protein: 12.1g | Cholesterol: 0mg

2 cups red lentils
1 teaspoon chili powder
1 large onion, diced
1 teaspoon salt
1 tablespoon vegetable oil
1 teaspoon white sugar
2 tablespoons curry paste
1 teaspoon minced garlic
1 tablespoon curry powder
1 teaspoon minced fresh ginger
1 teaspoon ground turmeric
1 (14.25 ounce) can tomato puree
1 teaspoon ground cumin

Wash the lentils in cold water until the water runs clear. Put lentils in a pot with enough water to cover; bring to a boil, place a cover on the pot, reduce heat to medium-low, and simmer, adding water during cooking as needed to keep covered, until tender, 15 to 20 minutes. Drain.

Heat vegetable oil in a large skillet over medium heat; cook and stir onions in hot oil until caramelized, about 20 minutes.
Mix curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger together in a large bowl; stir into the onions. Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2 minutes.

Stir in the tomato puree, remove from heat and stir into the lentils. Calories: 382 | Carbohydrates: 63.1g | Fat: 6.3g | Protein: 20.7g | Cholesterol: 14mg

2 cups navy beans
1/4 teaspoon ground black pepper
1/2 pound bacon
1/4 teaspoon dry mustard
1 onion, finely diced
1/2 cup ketchup
3 tablespoons molasses
1 tablespoon Worcestershire sauce
2 teaspoons salt
1/4 cup brown sugar

Soak beans overnight in cold water. Simmer the beans in the same water until tender, approximately 1 to 2 hours. Drain and reserve the liquid.
Preheat oven to 325 degrees F (165 degrees C).
Arrange the beans in a 2 quart bean pot or casserole dish by placing a portion of the beans in the bottom of dish, and layering them with bacon and onion.
In a saucepan, combine molasses, salt, pepper, dry mustard, ketchup, Worcestershire sauce and brown sugar. Bring the mixture to a boil and pour over beans. Pour in just enough of the reserved bean water to cover the beans. Cover the dish with a lid or aluminum foil.
Bake for 3 to 4 hours in the preheated oven, until beans are tender. Remove the lid about halfway through cooking, and add more liquid if necessary to prevent the beans from getting too dry.

Calories: 140 | Carbohydrates: 27.1g | Fat: 0.9g | Protein: 6.3g | Cholesterol: 0mg

1 teaspoon olive oil
1 1/2 cups low sodium, low fat vegetable broth
1 onion, chopped
1 teaspoon ground cumin
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
3/4 cup uncooked white rice
3 1/2 cups canned black beans, drained

In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

Calories: 158 | Carbohydrates: 29.1g | Fat: 2.8g | Protein: 3.4g | Cholesterol: 1mg

1 cup long grain white rice
1 tomato, seeded and chopped
1 tablespoon vegetable oil
1 cube chicken bouillon
1 1/2 cups chicken broth
salt and pepper to taste
1/2 onion, finely chopped
1/2 teaspoon ground cumin
1/2 green bell pepper, finely chopped
1/2 cup chopped fresh cilantro
1 fresh jalapeno pepper, chopped
1 clove garlic, halved

In a medium sauce pan, cook rice in oil over medium heat for about 3 minutes. Pour in chicken broth, and bring to a boil. Stir in onion, green pepper, jalapeno, and diced tomato. Season with bouillon cube, salt and pepper, cumin, cilantro, and garlic. Bring to a boil, cover, and reduce heat to low. Cook for 20 minutes.

Calories: 178 | Carbohydrates: 19g | Fat: 3.2g | Protein: 19.2g | Cholesterol: 39mg