Healthy flavorful recipes? Preferably quick and easy? Trying to lower my cholesterol and blood pressure.?

I'm only 28 and have high blood pressure and cholesterol. Any good ideas for recipes? I have a crock pot and know how to cook pretty well, but all the stuff tastes great because it's loaded with butter, and all that fattening stuff.Healthy flavorful recipes? Preferably quick and easy? Trying to lower my cholesterol and blood pressure.?
*LIMAS AND SPINACH





2 cups frozen lima beans


1 Tbsp vegetable oil


1 cup fennel, cut in strips (4 oz)


1/2 cup onion, chopped


1/4 cup low-sodium chicken broth


4 cups leaf spinach, washed thoroughly


1 Tbsp distilled vinegar


1/8 tsp black pepper


1 Tbsp raw chives





1. Steam or boil lima beans in unsalted water approximately 10 minutes.


Drain.


2. In a skillet, saut茅 onions and fennel in oil.


3. Add the beans and stock to the onions, cover, and cook for 2 minutes.


4. Stir in the spinach. Cover and cook until spinach has wilted, about 2


minutes.


5. Stir in the vinegar and pepper. Cover and let stand for 30 seconds.


6. Sprinkle with chives and serve.





*Orange Ginger Skillet Chicken





1 cup chopped orange section


1/2 cup orange juice


1/4 cup chopped green onion


1/4 cup low sodium soy sauce


3 tablespoons fresh lemon juice


2 tablespoons olive oil


1 tablespoon honey


2 teaspoons grated peeled fresh ginger


1 teaspoon ground coriander


1 1/2 lbs chicken breast tenders


8 cups cooked rotini (about 1 pound uncooked corkscrew pasta)





1At home, combine first 9 ingredients in a large heavy-duty zip-top plastic bag, and seal. Place chicken and cooked pasta in separate large heavy-duty zip-top plastic bags; seal.


2At campsite, add chicken to marinade; seal bag. Marinate in cooler 3 hours. Heat a large cast-iron skillet over hot coals (or over medium-high heat if at home).


3Add the chicken mixture, and cook 15 minutes. Add pasta, and simmer 5 minutes or until the chicken is done and the pasta is thoroughly heated.





*SPICY SOUTHERN BARBECUED CHICKEN


5 Tbsps tomato paste (3 ozs)


1 tsp ketchup


2 tsps honey


1 tsp molasses


1 tsp Worcestershire sauce


4 tsps vinegar, white


3/4 tsp cayenne pepper


1/8 tsp black pepper


1/4 tsp onion powder


2 cloves garlic, minced


1/8 tsp ginger, grated


1 1/2 lbs chicken, skinless (breasts, drumsticks)


1. Combine all ingredients except chicken in a saucepan.


2. Simmer for 15 minutes.


3. Wash chicken and pat dry.


4. Place chicken on a large platter.


5. Brush chicken with 1/2 of sauce mixture.


6. Cover with plastic wrap and marinate in refrigerator for 1 hour.


7. Place chicken on a baking sheet lined with aluminum foil and broil for 10


minutes on each side to seal in juices.


8. Turn oven down to 350掳 F, and add the remaining sauce to the chicken.


9. Cover the chicken with aluminum foil and continue baking for 30 minutes.





*Penne with Roasted Chicken %26amp; Radicchio





1 pound whole-wheat penne


1 head radicchio, torn into 1-inch pieces


1/2 cup freshly grated Parmesan cheese, divided


2 teaspoons extra-virgin olive oil


1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)


1/4 cup balsamic vinegar


Freshly ground pepper to taste


1/4 cup chopped walnuts





Cook pasta in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions.


Drain the pasta, reserving 1/4 cup of the cooking liquid. Place radicchio and the reserved liquid in the pot and cook over medium heat, stirring constantly, until wilted, 2 to 3 minutes. Stir in the pasta, 2 tablespoons Parmesan, oil, chicken, vinegar and pepper and continue cooking until the cheese starts to melt, 1 to 2 minutes. Serve the pasta garnished with walnuts and the remaining cheese





*Strawberry-Pineapple Sundaes





2 cups fresh strawberries


1 8-ounce can pineapple chunks, juice drained


1/2 cup strawberry jam, preferably ';all-fruit';


1 tablespoon lemon juice


2 cups nonfat vanilla frozen yogurt


Mint sprigs for garnish (optional)





1. Pull green tops off strawberries. Slice the strawberries and put half in a small saucepan. Add pineapple chunks, jam and lemon juice. Bring to a simmer over medium heat and cook, stirring occasionally, until the strawberries are soft, about 5 minutes. Carefully stir in the remaining strawberries (the sauce will be very hot). Set aside to cool.


2. To serve, spoon most of the sauce into 4 ice cream dishes and top with scoops of frozen yogurt. Spoon the remaining sauce on top. Garnish with mint sprigs if desired.





* Chili Corn Sauce Chicken





Boneless, skinless chicken breast - 500g


Chicken soup stock - 1 cup


Red and green peppers - 1 each (diced)


Frozen corn - 1 cup


Green onions - 2 (chopped)


Lime juice - 2 tbsps


Chili powder - 1 to 2 teaspoons


Salt and pepper - add to taste


Sugar - 1/2 teaspoon





Sprinkle some chili powder, salt and sugar on to the chicken. Grill the chicken until both sides are browned.


In a skillet, add in the soup stock, chili powder, salt, pepper, sugar, lime juice, corn, green/red peppers and green onions. Bring to a boil.


Simmer for 7 to 10 minutes. Then top off the chicken with this sauce, and serve.





*Or try these links





http://chetday.com/crockpotrecipes.htm





http://www.hearthealthyonline.com/nutrit鈥?/a>





http://www.recipezaar.com/recipes.php?ca鈥?/a>





http://www.recipezaar.com/recipe/getreci鈥?/a>





http://familycrockpotrecipes.com/Diet-Lo鈥?/a>





http://www.steaks-guide.com/article-page鈥?/a>





http://www.geocities.com/heartland/ranch鈥?/a>





http://kidscooking.about.com/od/dinnerre鈥?/a>





ENJOY :-)Healthy flavorful recipes? Preferably quick and easy? Trying to lower my cholesterol and blood pressure.?
Greek-Style Grilled Chicken Wraps


4 5-ounce (150 g) boneless and skinless chicken breasts, rinsed, patted dry, and pounded thin


2 tablespoons (30 ml) fresh lemon juice


2 teaspoons (10 ml) crushed dried oregano


vegetable cooking spray


4 slices peeled sweet onion


2 12-inch (30 cm) pieces of Naan or other Arabic bread or 4 6-inch (15 cm) pita bread rounds


1/4 cup (9 g) chopped fresh mint





1. Light a grill or start a charcoal fire. Preheat oven to 300掳F.


2. Brush chicken breasts on both sides with lemon juice. Sprinkle with oregano.


3. Remove grill top and lightly coat with cooking spray. Return to grill and arrange chicken breasts and onion slices on top of grill. Cook, turning once, for 5 to 6 minutes per side, until chicken juices run clear when prodded with a tip of a sharp knife. Onion slices should take about 3 to 4 minutes per side. Transfer onions to a carving board and cut into strips.


4. When chicken is done; transfer to carving board and cut into 1/2-inch strips. Keep warm.


5. If using Arabic bread, cut in half; if using pita bread, leave whole. Warm in the oven for a few minutes until pliable, but not crisp.


6. Place the chicken and onion strips on the center of each bread piece, sprinkle with mint, and roll up. Pass the Cucumber and Tomato Yogurt Sauce separately to spoon onto each serving.





Per serving (sauce not included): 328 calories (9% calories from fat), 39 g protein, 3 g total fat (0.7 g saturated fat), 36 g carbohydrates, 5 g dietary fiber,82cholesterol, 415 mg sodium
Tip - It isn't just fat that causes cholesterol, things that seem healthy like Prawns, and strong coffee are also high in it so be careful