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"Legal" Recipes : Low cholestrol Recipies from Nubella
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 Message 1 of 6 in Discussion 
From: MSN NicknameQyzida  (Original Message)Sent: 6/3/2007 5:11 AM
Recipe: Celeriac and Potato Soup
Servings: 6
Preparation Time: 15 min.
Cooking Time: 40 min.
 
Ingredients:
  • 1 Lbs. celeriac, cut into cubes
  • 2 Tbs. lemon juice
  • 1 onion\cooked, chopped, extra
  • 2 potato, chopped
  • 4 cup vegetable stock
  • 1 bouquet garni
  • salt and pepper
  • 1/4 cup nonfat yogurt
  • 1-3/4 oz. butter
  • 1 onion\cooked, chopped, extra
  • 1-1/2 oz. breadcrumbs
  • 3 Tbs. chopped walnuts
  • 2 tsp. celery seed
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Toss the celeriac in a small bowl of water with the lemon juice. Place them in a pan with the onion and potatoes, add the stock and bouquet garni and bring slowly to the boil. Cover the pan and simmer for 30 minutes. Discard the herbs and process the soup in a food processor or blender to make a smooth purée. Season to taste with salt and pepper and stir in the yogurt. Reheat gently. To make the topping, melt the butter and fry the extra onion for 2-3 minutes. Stir in the breadcrumbs and walnuts and stir-fry until they are dry and golden. Stir in the celery seeds. Scatter over the soup just before serving.
 
Per Serving: calories 262, fat 11.8g, calories from fat 41%, protein 6.4g, cholesterol 18.4mg, dietary fiber 4.3g

Nutrients Exchanges
Calories 262 Milk Exchanges 0.1
Protein 6.4g Vegetable Exchanges 2.0
Carbohydrates 38.9g Fruit Exchanges 0.0
Dietary Fiber 4.3g Bread Exchanges 1.6
Sugar 7.1g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 11.8g Lean Meat Exchanges 0.0
Saturated Fat 5.3g Very Lean Meat/Protein Exchanges 0.1
Mono-unsaturated Fat 3.5g Fat Exchanges 1.8
Poly-unsaturated Fat 3.0g
% Calories from Fat 41%    
Cholesterol 18.4mg
Sodium 517.4mg
Vitamins Minerals
Vitamin A 109.7IU Calcium 99.5mg
Thiamin (B1) 0.7mg Copper 1.1mg
Riboflavin (B2) 0.8mg Iron 2.7mg
Niacin (B3) 2.4mg Magnesium 54.8mg
Vitamin B6 0.6mg Manganese 1.5mg
Vitamin B12 0.1mcg Phosphorus 172.8mg
Vitamin C 19.4mg Potassium 677.7mg
Vitamin E 1.5IU Selenium 5.0mcg
Folate 26.1mcg Sodium 517.4mg
Pantothenic Acid 0.8mg Zinc 1.0mg



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Reply
 Message 2 of 6 in Discussion 
From: MSN NicknameQyzidaSent: 6/3/2007 5:12 AM
Butterflied Leg of Lamb with Barcelona Dill Marinade
Servings: 12
Preparation Time: 10 min.
Cooking Time: 35 min.
 
Ingredients:
  • 1/4 cup olive oil
  • 1/4 cup water
  • 1/3 cup tarragon white wine vinegar
  • 3 Tbs. capers, chopped
  • 3 Tbs. onion\cooked, minced
  • 3 Tbs. pimento, diced
  • 2 Tbs. fresh parsley, minced
  • 4 tsp. dill weed
  • 1 boned leg lamb, about 4 lb each, butterflied
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Combine all ingredients, except lamb, in a bowl. Season with salt and pepper to taste. Place lamb in a glass baking dish and pour marinade over. Cover, refrigerate and marinate 4-6 hours. Turn on broiler or prepare grill. Remove lamb from marinade and place on broiler pan. Broil about 5-0/1 inches from heat source 18-20 minutes, basting with marinade every 10 minutes. Turn and broil another 20 minutes for medium-rare meat, basting with marinade every 10 minutes. Or grill lamb 6-0/1 inches from coals 40-50 minutes for medium rare, longer if desired, turning once during grilling time.
 
Per Serving: calories 63, fat 5.7g, calories from fat 81%, protein 2.1g, cholesterol 7.0mg, dietary fiber 0.1g

Nutrients Exchanges
Calories 63 Milk Exchanges 0.0
Protein 2.1g Vegetable Exchanges 0.1
Carbohydrates 1.0g Fruit Exchanges 0.0
Dietary Fiber 0.1g Bread Exchanges 0.0
Sugar 0.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.7g Lean Meat Exchanges 0.3
Saturated Fat 1.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.9g Fat Exchanges 1.0
Poly-unsaturated Fat 0.6g
% Calories from Fat 81%    
Cholesterol 7.0mg
Sodium 85.5mg
Vitamins Minerals
Vitamin A 13.2IU Calcium 9.0mg
Thiamin (B1) 0.0mg Copper 0.1mg
Riboflavin (B2) 0.0mg Iron 0.5mg
Niacin (B3) 0.5mg Magnesium 5.8mg
Vitamin B6 0.0mg Manganese 0.1mg
Vitamin B12 0.2mcg Phosphorus 18.5mg
Vitamin C 3.6mg Potassium 53.7mg
Vitamin E 0.9IU Selenium 1.3mcg
Folate 2.9mcg Sodium 85.5mg
Pantothenic Acid 0.1mg Zinc 0.4mg

Reply
 Message 3 of 6 in Discussion 
From: MSN NicknameQyzidaSent: 6/3/2007 5:13 AM
Vegetarian Paella
Servings: 4
Preparation Time: 25 min.
Cooking Time: 25 min.
 
Ingredients:
  • 4 tsp. olive oil
  • 1 clove garlic, crushed
  • 1 onion\cooked, sliced
  • 1 cup long grain rice
  • 1 Lbs. cannedcrushed tomatoes, undrained
  • 2 cup water
  • 1 Lbs. broccoli, chopped
  • 1/2 Lbs. cauliflower, chopped
  • 1 carrot\cooked, finely chopped
  • 1 red bell pepper\cooked, seeded and chopped
  • 1 green bell pepper\cooked, seeded and chopped
  • 1 tsp. paprika
  • 2 tsp. fresh oregano, chopped
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Heat oil in a large saucepan over medium heat. Cook garlic and onion about 2 minutes, stirring until onion is soft. Stir in rice and cook 3 minutes. Stir in tomatoes and water. Increase heat to medium high and boil 10-12 minutes, uncovered, or until rice is tender and most of the liquid is absorbed. Add remaining ingredients and mix well. Reduce heat, cover and simmer about 8-10 minutes, or until vegetables are tender.
 
Per Serving: calories 341, fat 8.9g, calories from fat 24%, protein 11.3g, cholesterol 0.0mg, dietary fiber 9.6g

Nutrients Exchanges
Calories 341 Milk Exchanges 0.0
Protein 11.3g Vegetable Exchanges 3.6
Carbohydrates 65.3g Fruit Exchanges 0.0
Dietary Fiber 9.6g Bread Exchanges 2.4
Sugar 8.7g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 8.9g Lean Meat Exchanges 0.0
Saturated Fat 2.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 4.6g Fat Exchanges 0.9
Poly-unsaturated Fat 2.0g
% Calories from Fat 24%    
Cholesterol 0.0mg
Sodium 208.2mg
Vitamins Minerals
Vitamin A 823.9IU Calcium 147.8mg
Thiamin (B1) 2.7mg Copper 2.4mg
Riboflavin (B2) 1.6mg Iron 5.5mg
Niacin (B3) 4.9mg Magnesium 86.7mg
Vitamin B6 0.8mg Manganese 1.5mg
Vitamin B12 0.0mcg Phosphorus 228.1mg
Vitamin C 203.8mg Potassium 1000.0mg
Vitamin E 5.8IU Selenium 12.4mcg
Folate 156.4mcg Sodium 208.2mg
Pantothenic Acid 2.3mg Zinc 2.1mg

Reply
 Message 4 of 6 in Discussion 
From: MSN NicknameQyzidaSent: 6/3/2007 5:14 AM
Lemon Broccoli with Sun-Dried Tomatoes
Servings: 4
Preparation Time: 5 min.
Cooking Time: 5 min.
 
Ingredients:
  • 1 Lbs. broccoli florets\cooked
  • 4-1/2 tsp. lemon dressing
  • 2 Tbs. sun-dried tomatoes, chopped, soaked if not oil-packed
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 4 minutes or until broccoli is tender. Transfer to a serving bowl. Stir in dressing and tomatoes. Season with salt and pepper to taste and toss.
 
Per Serving: calories 62, fat 3.7g, calories from fat 53%, protein 3.7g, cholesterol 3.7mg, dietary fiber 3.5g

Nutrients Exchanges
Calories 62 Milk Exchanges 0.0
Protein 3.7g Vegetable Exchanges 1.3
Carbohydrates 7.2g Fruit Exchanges 0.0
Dietary Fiber 3.5g Bread Exchanges 0.0
Sugar 3.2g Other Carbohydrates/Sugar Exchanges 0.1
Fat Total 3.7g Lean Meat Exchanges 0.0
Saturated Fat 1.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.9g Fat Exchanges 0.5
Poly-unsaturated Fat 1.8g
% Calories from Fat 53%    
Cholesterol 3.7mg
Sodium 66.5mg
Vitamins Minerals
Vitamin A 160.4IU Calcium 54.6mg
Thiamin (B1) 0.6mg Copper 0.5mg
Riboflavin (B2) 0.2mg Iron 1.1mg
Niacin (B3) 0.8mg Magnesium 30.5mg
Vitamin B6 0.2mg Manganese 0.3mg
Vitamin B12 0.0mcg Phosphorus 73.2mg
Vitamin C 85.3mg Potassium 389.8mg
Vitamin E 3.6IU Selenium 2.2mcg
Folate 58.1mcg Sodium 66.5mg
Pantothenic Acid 0.6mg Zinc 0.5mg



Reply
 Message 5 of 6 in Discussion 
From: MSN NicknameQyzidaSent: 6/3/2007 5:15 AM
Apple Crumb Squares
Servings: 20
Preparation Time: 10 min.
Cooking Time: 25 min.
 
Ingredients:
  • 2 cup quick or old fashioned oatmeal, uncooked
  • 1-1/2 cups all purpose flour
  • 3/4 cup unsalted butter, melted
  • 1 cup brown sugar, firmly packed
  • 1 tsp. ground cinnamon
  • 1/2 tsp. salt (necessary)
  • 1/2 tsp. baking soda
  • 1/4 tsp. nutmeg
  • 1 cup applesauce
  • 1/2 cup chopped nuts
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 375° F. Combine all ingredients, except applesauce and nuts, in a bowl. Mix until crumbly. Reserve 1 cup mixture. Press remaining mixture onto bottom of greased 13 x 9 inch baking pan. Bake 13-15 minutes. Cool. Spread applesauce over partially baked base and sprinkle with nuts. Sprinkle reserved 1 cup oatmeal mixture over filling. Bake 13-15 minutes or until golden brown. Cool and cut into 2-0/1 inches squares.
 
Per Serving: calories 190, fat 8.9g, calories from fat 42%, protein 2.9g, cholesterol 18.6mg, dietary fiber 1.7g

Nutrients Exchanges
Calories 190 Milk Exchanges 0.0
Protein 2.9g Vegetable Exchanges 0.0
Carbohydrates 24.9g Fruit Exchanges 0.1
Dietary Fiber 1.7g Bread Exchanges 0.8
Sugar 12.4g Other Carbohydrates/Sugar Exchanges 0.6
Fat Total 8.9g Lean Meat Exchanges 0.1
Saturated Fat 4.7g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.4g Fat Exchanges 1.7
Poly-unsaturated Fat 0.9g
% Calories from Fat 42%    
Cholesterol 18.6mg
Sodium 96.0mg
Vitamins Minerals
Vitamin A 65.4IU Calcium 27.3mg
Thiamin (B1) 0.3mg Copper 0.2mg
Riboflavin (B2) 0.2mg Iron 1.1mg
Niacin (B3) 0.8mg Magnesium 27.3mg
Vitamin B6 0.1mg Manganese 0.6mg
Vitamin B12 0.0mcg Phosphorus 70.0mg
Vitamin C 0.2mg Potassium 111.5mg
Vitamin E 1.5IU Selenium 6.0mcg
Folate 7.2mcg Sodium 96.0mg
Pantothenic Acid 0.3mg Zinc

Reply
 Message 6 of 6 in Discussion 
From: CarliSent: 6/9/2007 9:03 AM
Ummy! I'll have to try that one!

Blessings,

Carli

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