As you get older, it’s important to enjoy a diet that’s packed with healthy nutrients. That’s why these recipes are high in fiber, a key nutrient that can help remove excess cholesterol from your body.

Cholesterol Healthy Chicken Soup

Ingredients

1 tablespoon canola oil

400g chicken fillets, diced

2 yellow onions, finely diced

2 stalks celery, finely diced

2 large carrots, finely diced

1 liter reduced-sodium chicken broth

2 cups frozen corn kernels

100g egg noodles

Directions

Step 1

Brown diced chicken in 1/2 tbsp canola oil. Set aside.

Step 2

Add remaining oil to pot and cook onions for 2 minutes. Afterwards, add the celery and carrots, cook for 4 minutes.

Step 3

Add stock and bring to boil. Simmer for 15 minutes.

Step 4

While stock is boiling, add egg noodles into a bowl and cover noodles with boiling water. Let stand 5 minutes and then drain remaining water.

Step 5

Add the corn, chicken and noodles to pot. Simmer for a further 5 minutes and serve.

*For a spicier version add chili powder or coriander.

Chicken Chili with Sweet Potatoes

Ingredients

2 tablespoons extra-virgin olive oil

1 large onion, chopped

3 cloves garlic, minced

2 cups cubed sweet potato (1/2-inch)

1 medium green bell pepper, chopped

2 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

1 15-ounce can low-sodium cannellini beans, rinsed

2 cups low-sodium chicken broth or homemade chicken stock

1 cup frozen corn

2 cups cubed cooked chicken (1/2-inch; about 10 ounces)

¾ teaspoon salt

¼ teaspoon ground pepper

Sour cream, avocado and/or cilantro for garnish

Directions

Step 1

Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.

Step 2

Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.

Step 3

Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper.

*Serve topped with sour cream, avocado and/or cilantro, if desired.

Baked Penne Florentine

Ingredients

8 ounces dried multigrain or whole wheat penne pasta

1 (10 ounce) package frozen chopped spinach, thawed and well drained

¼ cup vegetable broth

1 medium onion, chopped

2 cloves garlic, minced

½ cup raw cashews

1 ¾ cups water

1 15 to 16-ounce can Great Northern beans, navy beans, or cannellini (white kidney beans), rinsed and drained

2 teaspoons lemon juice

½ teaspoon dry mustard

¼ teaspoon salt

¼ teaspoon ground black pepper

½ cup soft whole wheat bread crumbs

Directions

Step 1

Preheat oven to 375 degrees F. Cook the pasta according to package directions. Drain and return to hot pan. Add spinach; toss to combine. Spoon into a 2-quart casserole; set aside.

Step 2

In a small saucepan combine vegetable broth, onion, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until onion is tender. Remove from heat and set aside.

Step 3

Place cashews in a food processor. Cover and process until finely ground. Add half of the water and blend until smooth. Add onion mixture, beans, lemon juice, mustard, salt, and pepper. Cover and process until smooth. Transfer to a medium bowl and stir in the remaining water. Stir bean mixture into pasta mixture in casserole. Sprinkle with bread crumbs.

Step 4

Bake, uncovered, about 30 minutes or until crumbs are toasted. Let stand for 10 minutes before serving.

Low Cholesterol Meatloaf

Ingredients:

1 lb ground chicken, or any lean ground meat like chuck or turkey

2 cups oats, quick-cooking

11 oz marinara sauce, divided

3 oz red onion, minced

2 oz bell peppers, of your choice, minced

1½ oz carrots, minced

salt, to taste

ground black pepper, to taste

Directions:

Step 1

Preheat the oven to 350 degrees F. Grease a loaf tin and baking sheet with cooking spray.

Step 2

In a bowl, combine the ground chicken, 7 ounces of marinara sauce, onions, bell peppers, carrots, and oats in a bowl. Season with salt and pepper, then mix all the ingredients together, then transfer into the greased loaf pan.

Step 3

Cover with foil, then transfer to the oven. Bake for 1 hour, or until meatloaf is fully cooked. Once baked, remove and discard the foil. Pour off any excess liquid or fat, then invert onto your greased baking sheet.

Step 4

Pour over the remaining marinara sauce and spread to cover the meatloaf. Return back to the oven and broil until the sauce glazes the meatloaf.

Maple Roasted Chicken Thighs with Vegetables

Ingredients

2 tablespoons pure maple syrup

4 teaspoons olive oil

1 tablespoon snipped fresh thyme

½ teaspoon salt

½ teaspoon black pepper

1 pound sweet potatoes, peeled and cut into 1-inch wedges

1 pound Brussels sprouts, trimmed and halved

Nonstick cooking spray

4 bone-in chicken thighs, skinned

3 tablespoons snipped dried cranberries

Directions

Step 1

Preheat oven to 425 degrees F. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining 1/4 tsp. salt and 1/4 tsp. pepper; toss to coat.

Step 2

Line a 15×10-inch baking pan with foil. Heat the prepared pan in oven 5 minutes. Remove pan from oven and coat with cooking spray. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minutes.

Step 3

Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done (at least 175 degrees F) and potatoes are tender. Serve topped with cranberries.

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For more information contact:

Premier Home Health Care Services, Inc.
www.premierhomehealthcare.com