Excerpt
The following is an excerpt from the book Cholesterol Down
by Janet Bond Brill, Ph.D., R.D., LDN
Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN;
978-0-307-33911-9
Copyright © 2006 Janet Brill, Ph.D.

Thursday's Recipes

Mia's Veggie Omelet

This recipe is named for my daughter Mia, who often makes this
colorful and nutritious omelet. Serve with two soy sausages, whole-
wheat toast, and margarine with plant sterols.

Yield: 1 serving

¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil
¼ cup jarred sweet red peppers (found in the condiment section of
most supermarkets)
½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional

Cut tough stems off asparagus. Chop the tender portions of the spears
into small pieces. Microwave in microwave-safe bowl with water until
soft, about 2 minutes. Heat oil in frying pan. Add vegetables and
sauté over medium-high heat until cooked (onion is transparent).
Whisk egg whites together until a froth forms. Add in egg whites and
fry until omelet has reached desired consistency. Top with shredded
cheese, cover, and continue heating until cheese has just melted.
Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, Fat: 13 g, Cholesterol: 0 mg, Sodium: 840 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 29 g


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Four-Mushroom Barley Soup

Warm and comforting, this soup is just the thing for a cold winter's
day.

Yield: 10 servings

9 cups reduced-sodium chicken broth
½ ounce dried porcini mushrooms
½ ounce dried shiitake mushrooms
¼ cup canola oil
1 large onion, chopped
2 medium shallots, finely chopped
8-ounce package baby bella or cremini mushrooms, stemmed, cleaned,
and diced
12-ounce package white button mushrooms, stemmed, cleaned, and
quartered
1 teaspoon kosher salt
2 carrots, peeled and chopped into small pieces
3 garlic cloves, minced
1 cup whole-grain barley
1 bay leaf
¼ teaspoon dried thyme
Shredded soy or regular part-skim mozzarella cheese, optional

Heat 1½ cups chicken broth. Add porcini and shiitake mushrooms to
broth and soak, covered, until soft, about 30 minutes. Remove
mushrooms from broth and chop into small pieces; set aside. Strain
soaking liquid and set aside. Heat the oil in a large stockpot over
medium heat. Add onions and shallots and cook until onions are
translucent, about 5 minutes. Add the baby bella and button mushrooms
and salt. Cook, stirring frequently, until mushrooms are tender,
about 10 minutes. Add carrots and garlic, stir, and cook an
additional minute. Add remaining chicken broth, porcini and shiitake
soaking liquid, porcini and shiitake mushrooms, barley, bay leaf, and
thyme. Bring to a boil, stir, and cover; reduce heat and simmer about
1 hour. Remove and discard bay leaf before serving. Sprinkle with
shredded mozzarella cheese before serving, if desired.

Nutritional information per serving (1⁄10 of recipe, 351 grams or
approximately 1½ cups soup):
Calories: 157, Fat: 6 g, Cholesterol: 0 mg, Sodium: 744 mg,
Carbohydrate: 20 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 7 g


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Deli Club Sandwich

Yield: 1 serving

2 slices 100% whole-wheat bread
4 slices Smart Deli roast-turkey-style soy deli slices
1 ounce Lifetime cholesterol-reducing cheddar cheese
½ avocado, peeled and sliced
¼ cup chopped spinach
2 slices tomato
1 slice red onion
Mustard to taste

Toast whole-wheat bread. Combine all ingredients into sandwich and
add condiments to taste.

Nutritional information per serving (1 sandwich):
Calories: 353, Fat: 10 g, Cholesterol: 0 mg, Sodium: 1134 mg,
Carbohydrate: 40 g, Dietary Fiber: 10 g, Sugars: 14 g, Protein: 29 g


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Spinach Salad with Grilled Portobello Mushrooms

Yield: 2 servings

4 cups washed spinach leaves, preferably organically grown
2 large ripe tomatoes, diced
2 large portobello mushrooms
2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
Juice of ½ fresh lemon
Salt and freshly ground black pepper to taste
Balsamic glaze (available commercially such as Gia Russa from Italy)

Heat grill to medium-high heat. Chop spinach into small pieces and
divide spinach between two salad plates. Top each with chopped
tomatoes. Wash and dry mushrooms, removing stems. In a small pot,
heat olive oil and sauté garlic with lemon juice, salt, and pepper
until garlic is browned. Brush mushroom caps (both sides) generously
with olive oil mixture. Grill mushrooms over medium heat, stem side
down, for about 8 minutes. Turn and grill tops for 6 to 8 minutes
more. The mushrooms should be browned and tender. Remove from grill,
cut into quarters, and arrange over spinach salad. Add seasoning to
taste. Drizzle salad with balsamic glaze and serve.

Nutritional information per serving (½ of recipe):
Calories: 220, Fat: 15 g, Cholesterol: 0 mg, Sodium: 236 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 7 g, Protein: 5 g


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Soy Chicken Patties

Yield: 1 serving

2 frozen soy-based chicken patties (such as Morningstar Farms),
defrosted
1 tablespoon fresh lemon juice
1 teaspoon dried dill
Commercial gravy, optional

Preheat broiler. Line a baking pan with aluminum foil. Place chicken
patties on foil, drizzle with lemon juice, and sprinkle with dill.
Broil about 2 minutes each side, until no longer pink. Serve with
commercial gravy if desired.

Nutritional information per serving (2 patties):
Calories: 308, Fat: 13 g, Cholesterol: 1 mg, Sodium: 1028 mg,
Carbohydrate: 19 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 19 g


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Mashed Potatoes with Chickpeas

Yield: 6 servings

2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chickpeas, rinsed and drained
1 cup light soy milk
½ cup reduced-sodium chicken broth
¼ cup Take Control Light margarine
1 teaspoon salt
½ teaspoon pepper
Commercial gravy, optional

Place potatoes in large saucepan, cover with water, and bring to a
boil. Reduce heat and simmer for 15 minutes or until tender. Drain
and return potatoes to pan. Add chickpeas and mash using a potato
masher. Add soy milk, chicken broth, margarine, and salt and pepper
and stir. Cook an additional 2 minutes, until heated, stirring
constantly. Serve warm. Top with commercial gravy if desired.

Nutritional information per serving (1⁄6 of recipe, 293 grams or
approximately 1 cup):
Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg,
Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g


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Garlicky Broccoli

Yield: 2 servings

2 cups broccoli florets
2 tablespoons water
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 teaspoon fresh lemon juice
Salt and freshly ground pepper
Fresh parsley, for garnish, optional

Place broccoli in a microwave safe bowl, add water, and cook in
microwave on high until tender, about 5 minutes (I like it very well
done, about 10 minutes). In a saucepan, combine olive oil, garlic,
and lemon juice and cook over low heat for approximately 3 minutes,
stirring occasionally, until garlic is golden brown. Pour garlic
sauce over drained broccoli, toss, add salt and pepper to taste, and
serve. Garnish with fresh parsley if desired.

Nutritional information per serving (½ of recipe):
Calories: 88, Fat: 7 g, Cholesterol: 0 mg, Sodium: 20 mg,
Carbohydrate: 5 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 2 g

Copyright © 2006 Janet Brill, PH.D.