Cholesterol Lowering Recipes You Can Easily Make at Home

Just because you may be on a low-cholesterol diet, doesn’t mean you cannot enjoy delicious and nutritious meals! There are 1000’s of cholesterol lowering recipes on the internet, for instance, that you can easily make in your own kitchen. This sample daily menu is a great place to start!

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Breakfast – Herbed Egg-White Omelet

Ingredients – 3 egg whites, 1 tbs non-fat milk, ½ tsp mixed herbs, ground black pepper, ¾ cup baby spinach, 1 tbs low fat cheddar cheese, shredded.

Directions:

1. Combine egg whites, milk and herbs in a bowl and beat. Set aside.
2. Heat a skillet over medium high heat. Add chopped spinach. As it begins to wilt, pour egg mixture over the top.
3. When you notice the edges and middle begin to solidify and brown, add cheese over the top of the omelet. As cheese begins to melt, fold the omelet in half and serve immediately.

Lunch – Yogurt Chicken Wrap

Ingredients – ½ cup non-fat Greek yogurt, 1 ½ tsp curry powder, 1 tsp lemon juice, 1 ½ cup finely chopped cooked chicken breast, ½ cup diced apple, ½ cup diced celery, ½ cup sliced grapes, 4 whole grain tortillas, dark leaf lettuce.

Directions:

1. In a small bowl, mix yogurt, curry powder and lemon juice. Place chicken, apple, celery and grape halves in a medium bowl. Add curried yogurt mixture and blend well.
2. Line tortillas with dark leaf lettuce. Divide chicken mixture between all 4 tortillas. Fold, cut in half and serve immediately.

Snack – Blueberry Pomegranate Smoothie

Ingredients: 2/3 cup frozen blueberries, ½ cup fat free vanilla yogurt, 1/3 cup vanilla soy milk, ¼ cup 100% pomegranate juice.

Directions:

1. Put 2/3 cup frozen blueberries, 1/2 cup yogurt, 1/3 cup soy milk, and 1/4 cup pomegranate juice in a blender.
2. Blend on high speed until smooth. Pour into a cool glass and enjoy!

Dinner – Penne with Chicken and Asparagus

Ingredients: 1 package whole wheat penne pasta, 5 tablespoons olive oil, 2 skinless, boneless chicken breasts, salt, pepper and garlic to taste, ½ low sodium chicken broth, 1 bunch asparagus cut into 1-inch pieces, 1 clove garlic, chopped, ¼ cup parmesan cheese.

Directions:

1. Cook pasta per package directions. Drain and set aside.
2. Warm 3 tbs olive oil in a hot skillet. Stir in chopped chicken and season with salt, pepper and garlic powder to taste. Remove chicken from skillet and set aside when cooked through.
3. In the same skillet, pour chicken broth, asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender. Add chicken to skillet.
4. Stir chicken mixture into pasta. Top with parmesan cheese and serve immediately.

Dessert – Lemon Italian Ice

Ingredients: 4 lemons, juiced, 1 cup sugar or sugar substitute, 1 tablespoon of lemon zest, ice cubes.

Directions:

1. Put your lemon juice and sugar in the blender container. Blend until sugar is dissolved.
2. Add ice cubes until mixture turns to slush. Add more ice until mixture is thick and smooth.
3. Put mixture in individual containers and freeze for at least 4 hours before serving.