101 Ways to Lower Your Cholesterol by Shirley S. Archer & David Edelberg

Author:Shirley S. Archer & David Edelberg
Language: eng
Format: epub
Tags: ebook, book
Publisher: Adams Media, Inc.
Published: 2010-07-15T00:00:00+00:00

PART IV

HEART-HEALTHY RECIPES

CHAPTER 10

Soup, Appetizer, and Side Dish Recipes

The heart-healthy recipes in this and the following chapters will help you plan tasty, enjoyable, and nutritious meals for your entire family. These recipes, from the National Heart, Lung, and Blood Institute, were developed under the direction of leading medical and nutritional scientists during government-sponsored research and education projects devoted to keeping Americans healthy.

47. Corn Chowder

Makes 4 servings (Serving size: 1 cup)

Here’s a creamy chowder without the cream—or fat.

1 tablespoon vegetable oil

2 tablespoons celery, finely diced

2 tablespoons onion, finely diced

2 tablespoons green pepper, finely diced

1 package (10 ounce) frozen wholekernel corn

1 cup raw potatoes, peeled, diced in ½-inch pieces

1 cup water

¼ teaspoon salt

Black pepper to taste

¼ teaspoon paprika

2 cups low-fat or skim milk

2 tablespoons flour

2 tablespoons fresh parsley, chopped

1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes.

2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.

3. Place ½ cup of milk in jar with tightfitting lid. Add flour and shake vigorously.

4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.

5. Cook, stirring constantly, until mixture comes to boil and thickens.

6. Serve garnished with chopped fresh parsley.

EACH

SERVING

PROVIDES :

Calories: 186

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 5 mg

Sodium: 205 mg

Total fiber: 4 g

Protein: 7 g

Carbohydrates: 31 g

Potassium: 455 mg

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.