Ann's Recipes for the Cholesterol Challenged

Appetizers
Breads
RicePastas
Fish
Meat
Desserts
Soups
Vegetables
Salads
Poultry
Cookies
Odds & Ends

SALADS

VEGETABLE SALADS

Carrot-Pineapple Salad

Combine 1 carrot and 1 apple, finely grated, 3/4 c. unsweetened canned pineapple chunks, 1/4 c. raisins. Stir in 2 T. yogurt, dash cinnamon, and Equal. Cover and refrigerate.

Shredded Zucchini and Carrot Salad

2 medium zucchini
1/4 small onion
1 medium carrot
1/3 c. raisins
1/3 c. plain nonfat yogurt
1/4 c. unsalted dry-roasted peanuts
1/2 t. dried dillweed
4 lettuce leaves
Shred zucchini, carrot and onion, draining any excess liquid. Combine with rest, mix. Serve on lettuce leaves.

Vegetable-Rice Salad

Combine 1/2 c. plain yogurt, 2 T. vinegar, 2 t. lemon juice, any desired seasonings. Blend well. Combine 2 c. cooked brown rice with assorted vegetables, finely chopped (cucumber, peas, squash, etc.) Add yogurt mix and toss lightly. Refrigerate at least 6 hours.

Salade Nicoise

Sprinkle 3 c. sliced, cooked new potatoes with 2 T. red wine vinegar; let stand 1 hour. In another bowl, toss 2 tomatoes in wedges and 2 c. cooked, cut green beans with 1/3 c. wine vinaigrette; let stand 1 hour. Arrange salad greens; place potatoes in center and surround with tomatoes and beans. Garnish with capers and small, pitted ripe olives.

BEAN SALADS
Green Bean Salad

Drain 3 cans french green beans, 1 can tiny green peas. Slice 1 small bottle stuffed olives and add. Cut 1 bunch spring onions into approximately 2 1/2 inch strips. Sliver 1/4 c. almonds and add, Cut 4 stalks celery into matchstick pieces. Add dressing, marinate overnight. Drain before serving.
Dressing: Blend 2 c. salad oil, 1/2 c. vinegar, 1 t. Worcestershire sauce, 1 T. salt, 1/2 c. confectioners' sugar, 1/2 t. dry mustard, juice of 1 1/2 oranges, 1 1/2 lemons, 2 cloves garlic, crushed. Serves 8-10 people.

Lean Bean Salad

1 16 oz can garbanzo beans
1 T. vegetable oil (or less)
1 15-oz can French style green beans
1/4 c. wine vinegar
1 small red onion, chopped
2 T. sugar
1 t. garlic powder
1 T. parsley
1/4 c. parmesan cheese
chopped toasted walnuts (optional)
Drain beans well. Combine other ingredients and add beans. May be chilled or served immediately.

Marinated Bean Salad

Combine cans of cannellini, chickpeas, drained and rinsed. Add 1/2 c. diced celery, and 1/2 c. red onion, 4 plum tomatoes, seeds removed and diced. In blender puree 2 cloves garlic, 1/2 c. mixed fresh herbs (parsley, basil, marjoram) and 2 T. of olive oil, lemon juice, rice vinegar. Pour over beans and fold. Add salt to taste. If refrigerated, bring to room temperature.

PASTA/GRAIN SALADS
Tabbouli

Soak 1 c. uncooked bulgar in hot water to cover 30 min. Combine 1/4 c. lemon juice, 1/2 t. salt, a clove minced garlic, 1 T. water; mix well. Slowly stir in 3 T. olive oil. Shake 30 sec. Drain bulgar, add 2 diced tomatoes, 4 green chopped onions, 1 c. minced fresh parsley, 1/2 c. minced fresh mint leaves. Toss with dressing, chill well. Use lettuce leaves to scoop up.

Barley Salad

Cook barley in double amount of water about 40 min. Cool. Add in chopped tomato, 2 T. diced carrots, chopped scallions, 1 small diced onion, 1/4 c. chopped celery. Flavor with 1 T. olive oil, 3 T. lemon or lime juice, a little vinegar, a little salt.

Vegetable Pasta Salad

1/2 c. diced mozzarella or feta cheese
1/2 c. diced tomatoes or halved cherry tomatoes
1/2 c. halved pitted olives
1 1/2 c. raw or blanched fresh veggies in bite-sized pieces
12 oz. small shells, penne, or ziti, cooked and drained
1/2 c. olive oil
1/2 c. lemon juice
2 cloves garlic, minced
1/2 c. chopped fresh parsley
Toss pasta, veggie, etc. in large salad bowl. Combine oil, juice, garlic, parsley in jar with tight lid and shake. Toss with salad and chill before serving. Can also add cooked chicken, tuna, etc.

Lemony Orzo Salad [Ukrops]

1 c. uncooked orzo
1/3 c. diced zucchini
1/3 c. diced red onion
1/3 c. minced fresh parsley
3 T. fresh lemon juice
1 T. minced fresh basil
1 T. olive oil
2 t. minced fresh mint
1/2 t. salt
1 c. diced tomatoes
1/3 c. crumbled feta cheese
2 T. chopped kalamata olives
Cook orzo plain and drain. Combine orzo, zucchini, and onion in large bowl and toss. Combine parsley, juice, herbs, oil, salt, and stir with whisk. Stir into orzo mixture. Add tomatoes, cheese and olives, tossing gently to coat.

Bulgur with Tomatoes, Mint & Toasted Pine Nuts

2 cups water
1 cup bulgur wheat, uncooked
1 1/2 pounds pear tomatoes, cored, seeded and chopped
3 green onions, trimmed and finely diced
1 cup minced fresh parsley
1/2 cup minced fresh mint leaves
1/4 cup olive oil
3 tablespoons rice wine vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
8 large butter lettuce leaves
1/2 cup pine nuts, toasted

Bring the water to a boil and stir in the bulgur. Cover, reduce heat to low and simmer for 20 minutes. Let stand an additional 5 minutes before removing the lid. Turn into a bowl and allow to cool for a few minutes.Toss tomatoes together with the bulgur, then add green onions, parsley and mint; set aside. Whisk together olive oil, vinegar, salt and pepper in a small bowl, then pour over the bulgur mixture. Toss well to combine.You may prepare the salad ahead of time and refrigerate, but bring it to room temperature before serving. To serve, mound the salad on lettuce leaves and garnish with pine nuts.
If pear tomatoes are not available, substitute large cherry tomatoes


CHICKEN/TUNA SALADS
Chicken Waldorf Salad

3/4-1 lb. boneless chicken breast halves
1 1/2 c. diced red apples
1 1/4 t. lemon juice
1/2 c. diced celery
1/2 c. chopped walnuts
3 T. salad dressing or yogurt
1 T. Dijon mustard
1/2 t. salt
Microwave chicken (plastic wrapped) 7 to 9 min. rotating once. Cut into 1/2 inch cubes. Toss apples with lemon juice; set aside. Combine chicken, celery, walnuts, etc. Stir gently. Add undrained apples and mix well. Serve on bed of lettuce surrounded by apple slices and garnished with chopped walnuts.

Chicken Salad Melon Boats

1 chicken breast, cut in 1/4 inch cubes.
1/2 t. salt
1/2 t celery seed
1/2 c. mayonnaise/yogurt
2 T. lime juice
3/4 c. halved, seedless grapes
1/2 c. chopped celery
1/2 c. chopped walnuts
2 cantaloupes
Microwave chicken 3-6 minutes, stirring once. Drain, cover, and refrigerate until chilled. Then season. Add yogurt and lime juice; toss. Add grapes, celery, and walnuts. Fill cut cantaloupes. Cover tightly with plastic wrap and refrigerate to blend flavors. Serve with lime wedges.

Hot Chicken Salad Pie

Use 2 1/2 lb. chicken, cooked and cold. Bake pie shell, reduce heat to 350 degrees. Toss chicken with 1 t. msg, 1 t. salt, 1 1/2 c. chopped celery, 1 1/2 c. fine fresh bread cubes, 1 c. chopped walnuts or pecans. Blend in 3/4 c. yogurt, 2 T. lemon juice, 2 t. dry mustard, 2 t. Worcestershire sauce. Toss with chicken. Spoon in pie shell, sprinkle with 1/2 c. shredded Cheddar cheese. Cook at 350 40-45 minutes.

Chicken Salad Tarragon

1 lb. chicken breast
3/4 c. nonfat mayonnaise
1 T. tarragon vinegar
1/2 c. raisins
1/2 c. chopped pecans
Place breast and enough water to cover in small pot. Cover, simmer 25 min. Cool in broth, then place in frig to chill thoroughly. Cut chicken in small piece. Stir in all else, including salt and pepper to taste. (I like to put in fresh or dried tarragon also)

Chicken Salad with Green Beans, Feta and Toasted Walnuts

4 c. 1-inch cut green beans (about 1 pound)
2 c. chopped roasted chicken breasts (2)
1/4 c. chopped fresh parsley
2 T. chopped walnuts, toasted
chunks of feta cheese to taste
1-2 T. chopped fresh mint
2 T. white wine vinegar
2 t. olive oil
1/4 t. salt
Steam beans, covered, 6 minutes (can add diced red onion). Combine beans, chicken, parsley, nuts, and mint in large bowl. Combine vinegar, oil, salt in small bowl; stir well and pour over mixture and stir again. 4 servings.

Tuna and Bean Salad (Italian)

2 cans cannellini or borlotti beans
2 cans tuna fish, drained
4 T. extra-virgin olive oil
2 t. fresh lemon juice
1 T. chopped fresh parsley
3 scallions, thinly sliced.
Rinse beans in strainer, drain, put in serving dish. Add tuna in large flakes. In small bowl make dressing, pour over beans and tuna. Sprinkle with scallions. Toss well.

Lemon and Caper Tuna Pasta Salad [Ukrops]

12 oz. small pasta shells
1/2 c. olive oil
a can tuna, drained and flaked
2 lemons, juiced
1 large tomato, seeded, chopped
1/2 red onion, thinly sliced
3 T. capers
1/4 c. caper bring
1 pinch salt, pepper.
Cook pasta. Drain, rinse with cold water, and drain again. Transfer to large bowl and mix in olive oil. Add tuna, lemon juice, tomato, onion, capers, and bring; toss. Season with salt and pepper to taste.

FRUIT SALADS
Green Salad with Pears, Walnut & Feta

1 medium ripe pear (not Bosc)
2 T. fresh lemon juice
1 small head soft lettuce, or 12 leaves romaine, or combination
1-2 T. walnut or olive oil
1/2 c. coarsely chopped walnuts, toasted (in microwave or toaster oven)
1/2-1 c. crumbled feta
1/2 t. vinegar (red wine, sherry, or champagne)
Cut pear into thin slices (peeling optional). Place in small bowl and cover with lemon juice. Set aside. Place clean, dried lettuce in medium-sized bowl. Pat once more with paper towels. Break into bite-size pieces, drizzle lightly with oil, and toss. Gently toss in walnuts & feta. Sprinkle in the vinegar (grate in some black pepper?). Add pear slices with fork or slotted spoon. Arrange on top of salad and serve.

Apple-Grape Salad

Soften 1 enveloped gelatin in 1/4 c. water for 5 min. Heat over low heat, stirring constantly, until dissolved. Add 1 1/2 c. apple juice. Chill until mixture begins to thicken. Stir in 1 c. diced, unpared apple, 1/2 c. red grapes, halved and seeded, and 1/4 c. chopped celery. Pour into mold, chill.

Honey of a Waldorf Salad

2 c. chopped apples
1 T. lemon juice
1/2 c. celery, finely diced
1/3 c. chopped walnuts
1/2 c. sliced green grapes
1/4 c. light mayonnaise
2 T. honey
Combine all ingredients and stir. To retard browning, sprinkle lemon juice over apples and stir before adding other ingredients.

Cranberry Party Salad

2 pkg raspberry-flavored gelatin
1 c. lowfat yogurt
3 c. fresh cranberries
1/2 c sugar
1 1/2 c canned crushed pineapple, drained
1/2 c. finely chopped walnuts
2 small apples, unpeeled, chopped into 1/4"

Prepare gelatin according. Add yogurt; stir until blended. Chill until slightly thickened. Put in blender to chop the cranberries and sweetener. Add with remaining ingredients to thickened jello; spoon into a large bowl.

Spinach Strawberry Salad

16 oz. bag spinach leaves
2 t. chopped dill (1 t. dried)
4 t. toasted sesame seeds
4 c. sliced strawberries
1/3 c. red wine vinegar
1/4 + 2 t. sugar
1/2 t. onion, garlic powders
1/4 teaspoons salt
1/4 safflower oil
3/4 c. chopped toasted pecans
Place spinach leaves in large salad bowl. Sprinkle with dill, seeds, and berries. For dressing, combine vinegar and sugar, whisking to dissolve sugar. Whisk in powders and salt until combined. Whisk in oil. Fold in pecans.

DRESSINGS
Creamed Herb Dressing

8 oz yogurt
2 T. chopped chives
1 t. dried dill
1 t mixed herbs (parsley, basil, etc)
1 T. lemon juice.
Combine in blender and process. Cover and refrigerate overnight. Can be refrigerated up to 4 days.

Fluffy Blue Cheese Dressing

1 c. cottage cheese
1/4 c. water
1 T. lemon juice
1/4 c. instant nonfat dry milk
1/4 t. onion salt
1/4 c. crumbled blue cheese
In blender beat cottage cheese, lemon juice and onion salt until smooth. Add water and nonfat dry milk and beat until fluff; blend in blue cheese.

Poppy-Seed Dressing

1 c. plain nonfat yogurt
1 T. poppy seeds
2 t. honey
juice of 1 lime
Combine all in bowl and serve chilled. Good over fruit or seafood with fruit.

Balsamic Dressing

3/4 c. water
2 t. Dijon mustard
1/4 c. balsamic vinegar
1 1/2 t. dried basil
3 t. capers
1 T. fresh parsley, chopped
Combine. Adjust vinegar to taste. Store in covered container in refrigerator.

Balsamic Dressing

3/4 cup water
1/4 cup balsamic vinegar
3 teaspoons capers
2 teaspoons dijon mustard
1 teaspoon dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste, since it has a stong flavor. Store in a covered container in the refrigerator. Makes 1 cup

Balsamic Vinaigrette

1/2 cup balsamic vinegar
3 tablespoons nonfat mayonnaise
3 tablespoons water
3 tablespoons orange juice
1/4 teaspoon basil
1/4 teaspoon oregano
1/4 teaspoon salt, sugar
Whisk until blended.

Yogurt Dressing

1 tablespoon cider vinegar
1 tablespoon honey
3/4 cup yogurt
1 teaspoon poppyseed
Whisk together cider vinegar and honey. Add yogurt, stirring until well mixed. Stir in poppyseed. Drizzle over salad. Makes slightly less than 1 cup of dressing.

Yogurt-Honey Dressing

1/2 cup walnut oil
1/2 cup yogurt
2 tablespoons orange juice
1 tablespoon honey
Combine walnut oil, yogurt, orange juice and honey; whisk together to blend well. Refrigerate until serving time.

 
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