Tex-Mex Mexican Rice (Low Cholesterol Recipe)
3 tablespoons vegetable oil
1/4-cup onions, chopped
1 clove garlic, minced
1 1/2 teaspoons chili powder
1 cup uncooked rice (not instant rice)
2 1/2 cups water
Heat oil in frying pan.
Add onion, garlic and rice; fry about 3 minutes or until rice is golden,
Add salt, chili powder, and water.
Stir and cover tightly.
Bring to boiling and simmer 15-20 minutes.
Let rice cool completely; stir and reheat to separate grains.
Add more chili powder if needed to suit personal taste.
Calculated for 1 serving
Recipe makes 2 servings
Calories 547 Calories from Fat 191 (35%)
Total Fat 21.3g 32% Saturated Fat 2.8g 14% Polyunsat. Fat 12.3g Monounsat.
Fat 5.2g Cholesterol 0mg 0% Sodium 1193mg 49% Potassium 158mg 4%
Prep: 5 min, Cook: 5 min.
2 tsp. peanut oil, or other oil
1 lb. firm tofu, cut into 1/2-inch slices
1 Tbs. fresh ginger, grated
1/4-cup mirin, or sweet rice wine
2 Tbs. light tamari or soy sauce
Heat oil in a heavy nonstick skillet over medium high heat. Sauté
tofu 2 minutes per side, or until golden. Stir in remaining ingredients,
cover pan and simmer another 2 minutes. Serve tofu with sauce.
Per serving: calories 117, fat 5.4g, 47% calories from fat, cholesterol
0mg, protein 8.1g, carbohydrates 5.7g, fiber 0.0g, sugar 1.9g, sodium
306mg, diet points 3.3.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.2,
Lean meat: 0.0, Fat: 1.1, Sugar: 0.1, Very lean meat protein: 0.8
Roasted Honey-Mustard Salmon
Makes 4 servings
2 tablespoons (25 mL) light mayonnaise
2 teaspoons (10 mL) honey
2 teaspoons (10 mL) Dijon mustard
1 tablespoon (15 mL) finely chopped fresh dill
4 salmon fillets of 5 oz (150 g)
Freshly ground pepper
Preheat oven to 425°F/230°C. Prepare baking dish by spraying
with nonstick vegetable oil spray. Set aside.
In a small bowl, mix together mayonnaise, honey, mustard and dill. Place
salmon in baking dish, skin side down; coat with mustard sauce. Season
with freshly ground pepper. Roast in oven for 15 min. or for 10 min.
per inch/2.5 cm. of thickness. Serve immediately.
Calories: 237 Protein: 28 g Fat: 11 g Saturated Fat: 2 g Cholesterol:
80 mg Carbohydrate: 4 g Dietary Fibre: 0 g Sodium: 178 mg
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