LOWER CHOLESTEROL, LOWER FAT AND LOWER CALORIE FREE WEIGHT LOSS RECIPES ARE HERE TO EAT! This is page 3 of 4.
YUMMY LOWER CHOLESTEROL RECIPES ARE HERE TO EAT! Lots. Around 100 online free lower cholesterol, lower fat, lower calorie recipes. Each recipe hand picked.
On average, after choosing a recipe, I then spent about another 30 minutes on each recipe working out it's cholesterol and saturated fat content and or modifying the recipe to be even lower in cholesterol, fat and calories. Some recipes were discarded, they were simply to high in things even in the lower cal, lower fat, lower cholesterol recipe versions.
Chosen for SCRUMPTIOUSNESS - lovely to eat and generally easy to prepare. You will find here many recipes:
These lower cholesterol, fat and calorie recipes are much lower in comparison to what the normal recipe is, without much, if any, loss in flavour and texture. If you are looking for low cholesterol, low satureated fat, low calorie recipes due to a condition or disease, then please check out our NEW: OUR FREE LOW CHOLESTEROL, Low Calorie, Low Saturated Fat Recipes Start Here, as the ones below are possibly not going to help a great deal, except perhaps as a special treat if your doctor allows.
Another page is to be devoted to meal preparations shortly, but I like you and most people I think, love our sweet things in life.
Also, please do not rely on the food composition tables given for each recipe below, they are a guide only!
SPECIAL NOTE: When a specific brand name of artificial sweetener is used, you can use the equivalent of the one you use. For example, a tablespoon of Splenda is equal to a tablespoon of sugar, so you would use your sweeteners equivalent to one tablespoon of sugar. I use Nutrasweet or it's generic equivalent, so I would use three small tablets. Be aware though, that if the recipe calls for cooking AND it requires the artificial sweetener to be added prior to cooking, then you need the special sweeteners that tolerate heat well, such as Splenda.
Also, be aware that although great effort has been made to get the nutritional analysis of calories, cholesterol and saturated fat correct, the concentrations within ingredients can change from one manufacturer to the next. For example, some cocoa powder has 0% saturated fat, while other manufactures turn it out with 7% and even 10% saturated fat. One really needs to be alert to the food analysis given on food items by the manufacturer and buy accordingly.
Lower cholesterol, lower fat, lower calorie recipes below:
Peanut Butter Bon Bons Recipe
Ingredients:
1/3-cup ounce cornflakes (crumbled)
2 tablespoons chopped raisins
3 tablespoons chunky peanut butter
1/2 teaspoon sugar
Directions:
Set aside 1-1/2 teaspoons of the cornflake crumbs.
Combine raisins with the rest of the crumbs.
Add the peanut butter and combine thoroughly using a fork.
Take a heaping teaspoon at a time and roll in the palms of your hand to form a 1-inch ball - you should get eight balls.
Roll each ball in the reserved cornflake crumbs to coat them on all sides.
Arrange them on a plate, cover with plastic wrap and chill them in the refrigerator.
Just before serving, roll each ball in sugar and serve each in their own little paper liner.
Recipe makes 8 bon bons.
Nutrition information per ball:
Calories: 106
Fat: 6g
Cholesterol: 0 mg
Saturated Fat: 0.8 g
Microwave Peanut Butter Cookies Recipe
Ingredients:
3/4 cup 60% less fat margarine
1/2 cup chunky style peanut butter
1/2 cup brown sugar, packed
18 packages Equal brand sweetener
6 eggs whites
1/4 cup skim milk
1 teaspoon. vanilla
1-1/2 cup flour
1 teaspoon baking soda
1/2 teaspoon salt
1-3/4 cup quick cooking oatmeal
Directions:
Cream together the butter, peanut butter, brown sugar and sweetener until light and fluffy.
Add egg whites, 2 at a time and beat well after each addition.
Blend in milk and vanilla.
Thoroughly stir together flour, soda and salt; add to the creamed mixture and beat well.
Stir in oatmeal.
Drop by teaspoon onto waxed paper on microwave oven glass tray. Be sure to make cookies small.
Cook a dozen at a time on full power for 45 to 60 seconds or until firm, but slightly moist.
Allow to cool slightly before removing from waxed paper. Repeat with remaining dough.
Makes 7 dozen
Nutrition information per serving:
21 calories per cookie.
Cholesterol 0 g
Saturated Fat 0.1 g
Banana Popsicles Recipe
These sweet treats take only 10 minutes to make! Give them time to freeze.
Ingredients:
1 packet 97% fat free instant banana pudding mix (3.4 oz.)
2 cup skim milk
1 banana cut into pieces
Directions:
Preheat oven to 375-degrees.
Mix pudding mix and milk together.
Add cut up banana to pudding and blend evenly.
Spoon enough pudding/bananas into popsicle cups to cover bottom.
Periodically tap the cups to get any air pockets out.
Freeze until set and enjoy!
Yield: 7 popsicles
Nutrition information per serving:
Calories: 75
Fat: 5g
Cholesterol: 0 mg
Saturated Fat 0.2 g
Sodium: 162mg
Low Cal, Low Cholesterol No Time Homemade Pizza Sauce Recipe
Ingredients:
15 ounces tomato sauce
1 teaspoon oregano
1/2 teaspoon basil
1/2 teaspoon granulated sugar
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
4 teaspoons tomato paste
Directions:
In a medium bowl, combine tomato sauce, oregano, basil, sugar, garlic powder, onion powder, and tomato paste. Mix until well blended. Spread sauce evenly over pizza dough or crust as directed in pizza recipe.
Note: This doubles and freezes nicely.
Yields: 2 cups, or 10 servings.
Nutritional information per serving:
Calories: 17
Fat: <1g
Calories from fat: 5%
Protein: 1g
Carbohydrate: 4g
Cholesterol: 0mg
Saturated Fat: 0 g
Sodium: 275mg
Fantasy Angel Food Cake Recipe
Ingredients:
16 oz. angel food cake mix
4 drops red food coloring
4 drops green food coloring
16 oz. reduced fat vanilla frosting
4 drops red food coloring
4 drops green food coloring
Directions:
Preheat oven to 375 degrees.
Prepare cake according to package directions.
Divide batter into thirds and place in three different bowls. Add four drops red food coloring to one. Add four drops green food coloring to another. Stir each until well blended. Leave third one plain.
Spoon pink batter into prepared 10-inch tube pan. Cover with white batter and top with green batter. Bake according to package directions. Remove from oven and set upside-down until cooled.
Frost sides and top of cake with frosting.
Divide remaining frosting in half and place in two different bowls. Add a remaining drops red food coloring to one. Add remaining drops green food coloring to other. Blend well. Heat each until thin. Drizzle green glaze around edge of cake so it will run down sides. Repeat with pink glaze.
Makes 16 servings.
Nutritional information per serving:
Calories: 213
Fat: 2g
Calories from fat: 9%
Protein: 2g
Carbohydrate: 45g
Cholesterol: 0mg
Sodium: 226mg
Rapid Mix One Bowl Low Cholesterol Bread Recipe
Ingredients:
7 to 8 cups all-purpose flour
2 tablespoons sugar
1 envelope rapid rise yeast
2 teaspoons salt
2-1/2 cups warm water
1 tablespoon margarine
Instructions:
In a large bowl, combine 2-1/2 cups flour, sugar, undissolved yeast, and salt.
Heat water and margarine until very warm (120 to 130-degrees). Gradually add to flour mixture. Beat two minutes at medium speed of electric mixer, scraping bowl occasionally.
Stir in enough additional flour to make a soft dough. Knead on lightly floured surface until smooth and elastic, about eight to ten minutes.
Cover; let rest ten minutes.
Divide dough in half; roll each to 12 x 8-inch rectangle. Beginning on short end, roll up tightly as for jelly roll. Pinch seam and ends to seal. Place, seam sides down, in two greased 9 x 5 x 3-inch loaf pans. Cover; let rise in warm place, free from draft, until doubled in size, about 1 hour.
Bake at 400-degrees 40 to 45 minutes or until done. Remove from pans; cool on wire racks.
Servings: 15 per loaf - 30 in total
Nutrition Facts:
Amount Per Serving (1/15th of a loaf):
Calories 150
Fat 1 g
Cholesterol 0 mg
Saturated Fat 0 g
Sodium 200 mg
Williamsburg Peppered Cornmeal Scones Recipe
Ingredients:
2 1/4 cups all-purpose flour
1/2 cup yellow cornmeal
1 tablespoon sugar
2 teaspoons baking powder
1 1/4 teaspoons coarsely ground black pepper
1 teaspoon salt
1/2 teaspoon baking soda
6 tablespoons cold 60% less fat margarine
3/4 cup skim milk
2 large egg whites
Instructions:
Preheat oven to 425 degrees F. In large bowl, combine flour, cornmeal, sugar, baking powder, black pepper, salt, and baking soda.
With pastry blender or two knives used scissor-fashion, cut in margarine until mixture resembles coarse crumbs.
In cup, mix skim milk and egg whites; stir egg mixture into flour mixture just until ingredients are blended.
Turn dough onto lightly floured surface. Divide dough in half. With floured hands, pat each half into a 5 1/2-inch round. Cut each round into 6 wedges. With pancake turner, transfer wedges to ungreased large cookie sheet.
Bake scones 15 minutes or until lightly browned. Serve scones warm. Or, cool on wire rack; reheat if desired.
Servings: 12
Nutrition Facts:
Amount Per Serving: Calories 132
Fat 5 g,
Cholesterol 0 mg
Saturated Fat 0 g
Sodium 380 mg,
Rustic Peasant Bread With Dill Recipe
Ingredients:
2 packages (1/4 ounce, 7 g) each active dry yeast
2 tablespoons (24 g) sugar
2 1/2 cups (600 ml) warm spring water
1 tablespoon (15 ml) olive oil
1 small white onion, thinly sliced
2 large garlic cloves, minced
4 large egg whites, slightly beaten
1 teaspoon (5 ml) salt
1/2 cup (75 g) whole wheat flour
about 6 cups (840 g) unbleached all-purpose flour
1/2 to 2/3-ounce (18.6 g) package fresh dill, coarsely chopped
vegetable cooking spray
Instructions:
In a large bowl, sprinkle yeast and 2 teaspoons (10 ml) of the sugar over the warm water; stir until yeast dissolves completely. Let stand until foamy, about 5 minutes.
Meanwhile, in a small skillet, heat olive oil over medium heat. Add onion and garlic. Sauté for 4 minutes. Remove from heat.
Stir the remaining 4 teaspoons (20 ml) sugar into the yeast mixture, along with the eggs, salt, and the olive-oil onion mixture. Stir in the whole wheat flour and 3 cups (420 g) of the all-purpose flour. Beat until well blended. Add another 2 cups (140 g) flour, 1/4 cup (35 g) at a time, beating after each addition.
Turn dough out onto a lightly floured work surface and knead by hand until smooth and elastic, about 10 minutes, adding up to 1 cup (140 g) additional all-purpose flour as needed, 1 tablespoon (9 g) at a time as needed to keep the dough from sticking. Gradually knead in the fresh dill. Form dough into a ball and place in a bowl which has been lightly sprayed with cooking spray, turning dough over once to coat the top. Cover and let rise in a warm place for about 1 hour, until doubled in bulk.
Punch the dough down and knead briefly on a lightly floured work surface. Divide the dough into 2 equal portions and shape each portion into a tight 7-inch (17.5 cm) round loaf. Lightly spray 2 large baking sheets with cooking spray or line with parchment paper. Place formed loaves on the prepared baking sheets. Cover and let rise in a warm place until puffy, about 30 minutes.
Preheat oven to 350°F (180°C). Using a sharp knife or razor blade, make 1/4-inch (0.6 cm) deep slashes on top of each loaf in an X. Lightly dust top of each loaf with all-purpose flour. Bake, uncovered, until well browned and loaves sound hollow when tapped on the bottom, 40 to 45 minutes. Transfer loaves to a rack to cool. Serve warm, first cutting loaf in half, then slicing.
Nutrition Facts:
Servings: 44 half slices
Amount Per Serving:
81 calories (11% calories from fat), 3 g protein, 0.8 g fat, 0 g saturated fat, 15 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 56 mg sodium
Diabetic exchanges: 1 carbohydrate (1 bread/starch)
Quantity:
makes 2 loaves, 22 half-slices each
CHOCOLATE ECLAIR DESSERT RECIPE
Makes 9 Servings
3/4 Cup Calorie Control Instant Pudding - Vanilla
2 Cups Water
3 Graham Cracker Sheets Crushed (1/2 Cup)
1 Box Sweet 'N Low Chocolate Frosting Mix
1/2 Cup Cold Water
Line an 8"x8" pan with the crushed graham cracker crumbs. Prepare the pudding according to label directions and pour it over the graham cracker crumbs. Prepare the frosting according to label directions and pour over the pudding. Chill for 2 hours. Portion into 9 squares and serve.
Per Serving: 140 Calories; 0 mg Cholesterol; 2 g Saturated Fat; 6g Fat; 17g Carbohydrates; 4g Protein; 105m Sodium; .5g Fiber.
COMMENT: Although the Saturated fat is a bit high for what I'd like, the size of the dessert serving seems to balance it.
PEANUT BUTTER COOKIES RECIPE
Approximately two dozen cookies
1 1/2 cups Sugar Free Fat Free Pound Cake Mix eg Bernard
1/3 cup Unsalted Peanut Butter
2 Tbsp. Water
Combine Bernard® Diet Pound Cake and water and mix for 3 minutes. Add peanut butter and mix until blended thoroughly. Drop batter onto ungreased baking sheet using 1 rounded teaspoon of batter per cookie. Flatten cookie dough and crosshatch with fork. Bake at 350o for 10 to 12 minutes. Serve warm if you like softer cookies, or chill to "crisp".
Per Serving: (2 cookies) Calories 110, Cholesterol 0 mg, Saturated fat 0.8 g, Protein 4g, Carbohydrate 12g, Fat 5g, Sodium 20mg, Potassium 220mg.
Low Cal Low Fat Easy Cherry Pie Filling
Based on Fiona Haynes, Your Guide to Low Fat Cooking.
INGREDIENTS:
* 1 pound bag frozen dark pitted cherries, or pound fresh dark pitted cherries
* 3/4 cup sugar substitute eg Splenda
* 1/3 cup cornstarch
* 2 tbsp lemon juice
PREPARATION:
Place all in a heavy-bottomed medium-sized pan. Medium heat until cherries begin to release their liquid. Bring to a boil, stirring constantly. Once boiled, reduce to a simmer until it has thickened.
Calories 400
Saturated Fat 0g
Cholesterol 0 mg
Chocolate Cherry Upside Cake Recipe
Recipe Serves: 8
Recipes Ingredients:
1 1/2 c Cake flour (not all-purpose)
1 ts Cinnamon
3/4 c Sugar Substitute
1/3 c Oil
1/4 ts Salt
1 ts Vanilla
1 ts B. soda
3/4 c Water
1 1/3 c Cocoa powder
1 can Cherry Pie filling
1 ts Vinegar
Recipe Instructions:
Mix and sift all dry ingredients. Slowly mix in remaining ingredients. Put 3/4 c of cherry Pie filling in bottom of Microwave bundt Cake dish. Put the rest of cherry Pie filling in Cake batter. Pour into the Cake dish and bake in Microwave for 9 min on 50% heat. Then turn and bake for an additional 3-4 on high. Top may look moist. That is ok. Cover Cake while still in dish with a towel for about 1-2 min., then turn out on dish.
Cholesterol 0 mg, Saturated Fat 0 g
Chocolate Chip-Oatmeal Cookies Recipe _ Weight Watchers
Recipe Serves: 12
Recipes Ingredients:
1/2 c Lo cal margarine
1 ts Baking soda
1/2 c Unsweetened applesauce
1 ts Vanilla
1/2 c Packed dark brown Sugar
2 1/4 c Flour
2 tb Thawed frozen apple juice concentrate
4 1/2 oz Quick oats
1/4 ts Salt
1/4 c Boiling water
2 oz Semisweet Chocolate chips
Recipe Instructions:
1. Preheat oven to 350F. Spray large baking sheet with nonstick spray. 2. In a large bowl, with mixer on high, beat margarine, applesauce, brown Sugar and apple juice concentrate until light and fluffy (note mixture may appear to be curdled). 3. In a small bowl, combine boiling water, baking soda, and vanilla and beat into margarine mixture. 4. In large bowl, combine flour, oats, and salt. Gradually add to margarine mixture, beating well after each addition. Add Chocolate chips. 5. Drop by rounded teaspoonsful onto prepared baking sheet, making 48 cookies. Bake 10-12 minutes until golden brown. Cool completely on rack.
Each biscuit provides: 1 fat, 1 1/2 Bread, 81 calories 0 mg cholesterol and 0.2 g Saturated Fat
Per serving of 4 biscuits: 322 calories, Cholesterol 0 mg, Saturated Fat 0.8 g
COMMENT: I spent along time sorting out the calorie etc content of these biscuits, as my calculations showed the original recipe to have underestimated the calorie content - it also did not refer to cholesterol nor to saturated fat. Although this may be a low calorie recipe for chocolate chip cookies, the calorie and saturated fat content make them suitable only as a rare treat.
Fruit Smoothie Recipe
Recipe Serves: 4
Recipes Ingredients:
8 oz can Fruit cocktail, chilled
1/2 ts Vanilla
1 c Skim Milk
1/2 c Ice cubes
1/4 c Nonfat dry milk powder
2 x Cinnamon, ground (dashes)
Recipe Instructions:
In a blender container combine undrained Fruit cocktail and remaining ingredients. Cover; blend till combined. Add ice cubes; cover and blend till smooth. Sprinkle with additional cinnamon (for garnish), if desired. Serve immediately.
PER SERVING: 67 calories, 5g Pro., 16g Carbs., 0 g fat, 0 mg Cholesterol, 81 Sodium
Low-Fat Devil s Chocolate Fudge Cake Recipe
Recipe Serves: 6
Recipes Ingredients:
1 c Water
1 c Plus 2 tb Sugar Substitute
1/2 c Prune puree (see note below)
3/4 c Unsweetened cocoa
1 1/2 ts Baking powder
3 large Egg whites
1/4 ts Baking soda
1 1/2 ts Vanilla
1/4 ts Salt
1 c Plus 2 tb flour
Recipe Instructions:
Preheat oven to 350^. Coat a 9" square pan with cooking spray. In a mixer bowl, combine water, prune puree, Egg whites and vanilla. Beat thoroughly to blend. Combine flour, Sugar substitute, cocoa, baking powder, baking soda and salt. Beat dry ingredients into liquid mixture. Spread batter into prepared pan. Bake about 30 minutes, or until Cake tests done. Cool on rack in pan. Serve dusted with powdered Sugar or with the following icing. NOTE: To prepare prune puree, simmer 1/2 c prunes in water to cover for about 10 minutes. Let stand until cool. Drain well. Force the prunes through a sieve, leaving behind the skin particles and seeds. ICING: Combine 2 1/2 c powdered Sugar, 1/4 c cocoa and 1/4 c low fat milk. Spread on cooled Cake. This recipe for all of you healthy Chocolate freaks. Note at the bottom, there is a method for making prune puree (very similar to the WonderSlim product that no one can find). This recipe comes from an article about Fruit, since it uses prune puree instead of fat. My one gripe, about which I have written to the paper, is that they do NOT do a nutritional analysis of a recipe, even though they call it low-fat. However, those of us who are experienced in baking low-fat can see that there is little fat in this Cake.
Calories - My best guess is around the 50 mark.
Cholesterol 0 mg
Saturated Fat 0 g
Marbled Chocolate Cheesecake Recipe
Recipe Serves: 10
Recipes Ingredients:
2/3 c Skim milk
1/4 c Skim milk
1 ea Envelope unflavoured gelatin
6 tb Sugar substitute
2 x 2 Egg Whites, room temp.
2 ts Vanilla extract
12 oz Low fat cottage Cheese
3 tb Unsweetened cocoa
1 x ---Chocolate crumb crust----
1/2 c Vanilla wafer crumbs
1 tb Unsweetened cocoa 1
1/2 tb 60% less fat margarine melted
Recipe Instructions:
In small saucepan over medium high heat, bring 2/3 cup milk to a boil; set aside. In container of blender, sprinkle gelatin over remaining 1/4 cup cold skim milk; let stand 4 to 5 minutes. Add boiling skim milk; cover and blend at low speed 2 min. Add 3 T Sugar, 2 Egg whites and vanilla; blend at medium speed until well mixed. Add cottage Cheese; blend at high speed until smooth. Remove 3/4 c mixture to use for marbling; chill until mixture begins to thicken. Combine 1 T Sugar and cocoa; add to blender container and blend until mixed. Pour Chocolate mixture into large bowl. Chill, stirring occasionally, until mixture mounds when dropped from spoon. In small bowl with electric mixer at high speed, beat the other two egg whites until foamy. Gradually add remaining 2 T Sugar; beat until stiff peaks form. Fold beaten whites into Chocolate mixture; pour Chocolate mixture into prepared crust. Spoon large dollops of vanilla mixture over Chocolate; with knife or spatula, gently swirl to create marbled effect. Cover; refrigerate until firm, about 4 to 5 hours. Chocolate Crumb Crust In small bowl, combine crumbs and cocoa; add butter and stir until evenly blended. Press mixture evenly on bottom of 9 in. springform pan.
Per Serve:
Calories 56 - is my best estimate.
Cholesterol 6.3 mg
Saturated Fat 0.6 g
Strawberry Sorbet Recipe
Recipe Serves: 6
Recipes Ingredients:
1 pt Strawberries, fresh *
1/4 c Honey
3/4 c Orange juice
2 x Egg whites
1/2 c skim Milk
1 tb Honey
Recipe Instructions:
* or fresh rasberries ( about 2 cups)
Remove hulls from berries. In a blender container, place berries, orange juice, milk, and 1/4 c honey. Cover; blend 1 minute or till smooth. (If desired, strain rasberry mixture to remove seeds.) Pour mixture into 9x9x2-inch pan. Cover; freeze 2 to 3 hours or till almost firm. In a mixer bowl beat Egg whites with electric mixer on medium speed till soft peaks form. Gradually add 1 T honey, beating on high speed till stiff peaks form. Break frozen mixture into chunks; transfer frozen mixture to chilled large mixer bowl. Beat with electric mixer till smooth. Fold in Egg whites. Return to pan. Cover; freeze 6 to 8 hours or till firm. To serve, scrape across frozen mixture with spoon and mound in dessert dishes
PER SERVING: 93 calories, 2g Pro., 22g Carbo., 1g fat, 0mg Cholesterol, 0 g Saturated fat, 28mg Sodium