When it comes to cooking, many people are looking for meals that not only taste great but also support their overall health. One important aspect of a healthy diet is keeping track of cholesterol levels. High cholesterol can increase the risk of heart disease and stroke, so incorporating low-cholesterol recipes into your meal routine is essential. Fortunately, there are plenty of delicious and nutritious options to choose from. In this article, we’ll explore 20 heart-healthy low cholesterol recipes that will make your taste buds dance while also keeping your cholesterol levels in check.
Grilled Lemon Herb Salmon with Asparagus
Brighten up your dinner plate with this flavorful and healthy recipe that combines the sweetness of salmon with the tanginess of lemon and herbs. Perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary leaves
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 lb fresh asparagus, trimmed
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, garlic powder, salt, and pepper.
3. Place salmon fillets in a shallow dish and brush both sides with the lemon mixture.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, grill asparagus for 3-4 minutes per side, or until tender.
6. Serve grilled salmon with roasted asparagus and enjoy!
Cooking Time: 12-15 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the nutty taste of quinoa with the earthy flavor of black beans. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place in a baking dish.
3. In a bowl, mix quinoa, black beans, onion, garlic, and cumin.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle with olive oil and season with salt and pepper.
6. Cover with aluminum foil and bake for 30 minutes.
7. Remove foil and bake an additional 10-15 minutes, or until peppers are tender.
8. Serve hot, topped with shredded cheese if desired.
Cooking Time: 40-45 minutes
Baked Chicken with Spinach and Mushrooms
This recipe combines the flavors of chicken, spinach, and mushrooms to create a delicious and healthy dish that’s perfect for a weeknight dinner.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix together spinach, mushrooms, garlic, salt, and pepper.
3. Add the chicken breasts to the bowl and toss until they are evenly coated with the spinach mixture.
4. Place the chicken on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and sprinkle with cheese (if using).
6. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Garlic Shrimp with Zucchini Noodles
Savor the flavors of Italy with this light and flavorful dish, featuring succulent shrimp sautéed in a rich garlic butter sauce, served atop zucchini noodles.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1/4 cup unsalted butter, softened
– 2 medium zucchinis, spiralized into noodles
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook zucchini noodles according to package instructions or by cooking in a skillet with a little water for 3-4 minutes.
2. In a large skillet, melt butter over medium-high heat. Add garlic and sauté for 30 seconds until fragrant.
3. Add shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Season with salt and pepper to taste.
5. Serve shrimp atop zucchini noodles, garnished with chopped parsley if desired.
Cooking Time: 10-12 minutes
Turkey and Vegetable Stir-Fry with Brown Rice
A flavorful and nutritious one-pot meal that’s perfect for a quick dinner or lunch. This recipe combines tender turkey, colorful vegetables, and nutty brown rice, all cooked in a savory stir-fry sauce.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, snap peas)
– 1 cup cooked brown rice
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the turkey and cook until browned, about 5 minutes.
3. Add the mixed vegetables and cook until they’re tender-crisp, about 4-5 minutes.
4. Stir in the cooked rice, garlic, soy sauce, and oyster sauce (if using).
5. Cook for an additional 1-2 minutes, until everything is well combined.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Lentil and Vegetable Curry
This hearty and flavorful curry is a perfect blend of protein-packed lentils and a medley of colorful vegetables, all simmered together in a rich and aromatic sauce. Serve it over rice or with naan bread for a satisfying meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14 oz) diced tomatoes
– 2 cups mixed vegetables (such as carrots, potatoes, zucchini)
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add onions and garlic; cook until softened (3-4 minutes).
3. Add bell pepper and cook for an additional minute.
4. Stir in cumin, curry powder, and turmeric; cook for 1 minute.
5. Add lentils, diced tomatoes, and mixed vegetables. Season with salt and pepper.
6. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes or until lentils are tender.
7. Serve hot over rice or with naan bread.
Cooking Time: 45-50 minutes
Roasted Eggplant and Chickpea Stew
Roasted Eggplant and Chickpea Stew: A hearty and flavorful vegan stew that combines the richness of roasted eggplant with the creaminess of chickpeas, all wrapped up in a comforting broth.
Ingredients:
– 2 medium eggplants
– 1 can chickpeas (14.5 oz)
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 tsp ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut eggplants in half lengthwise and place on a baking sheet lined with parchment paper. Roast for 30-40 minutes, or until tender.
3. In a large pot, heat 2 tablespoons of oil over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add chickpeas, roasted eggplant, vegetable broth, cumin, salt, and pepper to the pot. Bring to a simmer and let cook for 20-25 minutes, or until flavors have melded together.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped parsley if desired.
Cooking Time: About 1 hour 15 minutes
Avocado and Black Bean Salad
This refreshing salad combines the creaminess of ripe avocados with the savory flavor of black beans, all wrapped up in a zesty lime dressing. Perfect for a light lunch or as a side dish.
Ingredients:
– 3 ripe avocados, diced
– 1 can black beans, drained and rinsed
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine the diced avocado, black beans, red onion, and jalapeño pepper.
2. Squeeze the lime juice over the salad and toss to coat.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Garnish with chopped cilantro, if desired.
Cooking Time: 15 minutes (prep time only)
Baked Cod with Tomato and Olive Salsa
A simple and flavorful recipe that combines tender cod with the brightness of fresh tomatoes and olives.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together diced tomatoes, sliced olives, olive oil, garlic, and oregano.
5. Spoon the tomato-olive mixture over the cod fillets.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until fish is cooked through.
Cooking Time: 12-15 minutes
Spinach and Feta Stuffed Chicken Breast
Savor the flavors of Greece with this simple yet impressive main dish, featuring chicken breast stuffed with spinach and feta cheese.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, garlic, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach-feta mixture.
4. Drizzle olive oil over the stuffed chicken breasts.
5. Bake for 25-30 minutes or until cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Vegetable and Tofu Stir-Fry with Soy-Ginger Sauce
This recipe combines the flavors of soy sauce, ginger, and sesame oil to create a savory and aromatic stir-fry dish. Perfect for a weeknight dinner or a quick lunch option.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, snap peas)
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the mixed vegetables, garlic, and ginger to the pan. Cook until the vegetables are tender-crisp, about 5 minutes.
4. In a small bowl, whisk together soy sauce and 1 tablespoon water. Pour the sauce over the vegetables and tofu. Stir-fry for an additional minute.
5. Season with salt and pepper to taste. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Mediterranean Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful and nutritious recipe! These savory mushrooms are packed with a delicious blend of Mediterranean-inspired ingredients, perfect for a quick and impressive meal.
Ingredients:
– 4 large portobello mushrooms
– 1/2 cup breadcrumbs
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh oregano
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushrooms by gently wiping them with a damp cloth.
3. In a bowl, mix together breadcrumbs, feta cheese, parsley, oregano, garlic, and a pinch of salt and pepper.
4. Stuff each mushroom cap with the mixture, dividing it evenly among the four caps.
5. Drizzle olive oil over the mushrooms and sprinkle with salt to taste.
6. Bake for 20-25 minutes or until the mushrooms are tender and filling is heated through.
Cooking Time: 20-25 minutes
Cauliflower and Sweet Potato Mash with Grilled Chicken
This hearty side dish combines the natural sweetness of sweet potatoes and cauliflower with the smoky flavor of grilled chicken. Perfect for a comforting meal.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 head of cauliflower, broken into florets
– 2 boneless, skinless chicken breasts
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other seasonings of your choice
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and desired seasonings.
3. Grill chicken for 5-6 minutes per side, or until cooked through. Let rest.
4. In a large pot, boil sweet potatoes and cauliflower in enough water to cover until tender, about 15-20 minutes.
5. Drain and mash with a fork until smooth.
6. Serve mashed cauliflower and sweet potato alongside grilled chicken.
Cooking Time: 30-40 minutes
Spaghetti Squash with Turkey Meatballs
This recipe combines the flavors of Italy and a nutritious twist, using spaghetti squash as a low-carb substitute for traditional pasta. The result is a deliciously savory dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 2 medium spaghetti squash
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and bake for 45 minutes.
3. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
4. Form into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
5. Drizzle the meatballs with olive oil and bake for an additional 15-20 minutes, or until cooked through.
6. Once squash is tender, use a fork to scrape out the flesh into long strands.
7. Serve the spaghetti squash with turkey meatballs and enjoy!
Cooking Time: Approximately 1 hour 10 minutes
Broccoli and Almond Stir-Fry with Quinoa
In just a few minutes, you can whip up this healthy and flavorful dish that combines the crunch of almonds with the nutty goodness of quinoa. This recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 cups broccoli florets
– 1 tablespoon vegetable oil
– 1/4 cup sliced almonds
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: soy sauce or chili flakes for added flavor
Instructions:
1. Cook quinoa according to package instructions.
2. Heat oil in a wok or large skillet over medium-high heat.
3. Add broccoli and cook until tender, about 3-4 minutes.
4. Add almonds, garlic, salt, and pepper. Stir-fry for an additional 2 minutes.
5. Combine cooked quinoa with broccoli mixture. Stir to combine.
6. Taste and adjust seasoning as needed.
Cooking Time: 10-12 minutes
Herb-Roasted Turkey with Steamed Green Beans
A classic holiday centerpiece, this herb-roasted turkey is infused with the bright flavors of thyme and rosemary, while steamed green beans provide a crunchy contrast.
Ingredients:
For the turkey:
– 1 (12-14 pound) whole turkey
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh thyme
– 2 tablespoons chopped fresh rosemary
– Salt and pepper
For the green beans:
– 1 pound fresh green beans, trimmed
– 2 tablespoons water
– Salt to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse turkey, pat dry with paper towels.
3. In a small bowl, mix olive oil, thyme, and rosemary. Rub mixture all over the turkey, including cavity.
4. Season turkey with salt and pepper.
5. Place turkey in a roasting pan and roast for 2-1/2 hours, or until internal temperature reaches 165°F (74°C).
6. Meanwhile, steam green beans by placing them in a steamer basket set over boiling water. Cover with lid and steam for 4-5 minutes, or until tender.
7. Let turkey rest for 10 minutes before carving.
Cooking Time: 2-1/2 hours for turkey, 4-5 minutes for green beans.
Chickpea and Spinach Coconut Curry
This flavorful and nutritious curry is a perfect blend of creamy coconut milk, tangy chickpeas, and fresh spinach leaves. Serve it over rice or with naan bread for a satisfying meal.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 1 minute.
4. Stir in chickpeas, coconut milk, salt, and pepper. Bring to a simmer.
5. Reduce heat to low and let cook for 10-15 minutes or until spinach leaves have wilted.
6. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Grilled Vegetable and Hummus Wrap
Get ready to wrap up a flavorful and nutritious meal with this Grilled Vegetable and Hummus Wrap recipe! This easy-to-make dish combines the natural sweetness of grilled vegetables with the creamy richness of hummus, all wrapped up in a crispy tortilla.
Ingredients:
– 1 large flour tortilla
– 1/2 cup hummus
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 zucchini, sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: feta cheese, chopped fresh parsley
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush vegetables with olive oil and season with salt and pepper.
3. Grill vegetables for 5-7 minutes per side, or until tender.
4. Spread hummus on the tortilla.
5. Add grilled vegetables on top of hummus.
6. Sprinkle with garlic and optional feta cheese.
7. Roll up wrap tightly and slice in half.
Cooking Time: 15-20 minutes
Baked Tilapia with Lemon and Dill
This simple yet elegant recipe is perfect for a weeknight dinner or a special occasion. The combination of tender tilapia, zesty lemon, and fresh dill will leave you wanting more.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– Optional: lemon slices and dill sprigs for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place tilapia fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then sprinkle lemon juice and chopped dill evenly among the four pieces.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Barley and Vegetable Soup
This wholesome soup is a perfect blend of tender vegetables and nutty barley, making it a great option for a cozy meal or as a healthy pick-me-up.
Ingredients:
– 1 cup pearl barley
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 10 minutes.
3. Add the barley, vegetable broth, diced tomatoes, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the barley is cooked and the soup has thickened.
4. Taste and adjust the seasoning as needed.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-50 minutes
Summary
Indulge in these 20 delicious and heart-healthy recipes, all designed to help you manage your cholesterol levels. From Grilled Lemon Herb Salmon with Asparagus to Mediterranean Stuffed Portobello Mushrooms, these dinner delights are packed with nutrients and flavor. Discover a variety of dishes featuring lean proteins like chicken, turkey, and fish, paired with wholesome grains and an array of colorful vegetables. Whether you’re looking for stir-fries, stews, or salads, this collection has something for everyone. Get cooking and enjoy the taste of good health!
