Monthly Archives: April 2012

What does “low-cholesterol” mean on food labels?

It contains fewer than 20mg of cholesterol per serving.

East African Braised Chicken






2 chicken breast halves

2 chicken legs and thighs

½ t salt

1 T olive oil

3 cups vertically sliced onion

1 red bell pepper thinly sliced

1 T chopped fresh ginger

1 T curry powder

½ t cinnamon

½ t cardamom

½ t red pepper

2 large garlic cloves thinly sliced

1 cup chicken stock

½ cup white wine

3 T chopped pitted dates

3 T raisins


Preheat oven to 350 degrees. Sprinkle chicken with salt and
pepper. Heat oil in Dutch oven and brown chicken on all sides. Remove from pan.
Add onions and bell pepper and cook for 5 minutes. Stir in chicken and
remaining ingredients. Cover and bake for 1 hour.


Serve 4

Puttanesca Sauce



2 Tsp olive oil

1/3 cup fine chopped onion

2 garlic cloves, minced

1 tbsp capers rinsed

1/3 cup green olives pitted and halved

1/3 cup black olives, pitted and halved

2 cups marinara

¼ tsp dried red pepper flakes


Combine first 3 ingredients and sauté for 1-2 minutes. Add remaining ingredients and simmer for 15-20 minutes. Serve over pasta. Can add chicken or seafood to sauce.


Serve 4

Guacamole Salad





1 pint grape tomatoes, halved

1 yellow bell pepper, diced

1 (15 oz) can black beans rinsed and drained

½ cup small diced red onion

2 tbsp minced jalapeno pepper (2 peppers)

½ tsp fresh grated lime zest

Juice of 2 limes

¼ cup olive oil

1 tsp salt

½ tsp black pepper

½ tsp minced garlic

¼ tsp cayenne pepper

2 ripe avocados diced

Mix all vegetables together, mix lime juice, olive oil and seasonings, toss with veggies.


Serve immediately


Serves 6


Cajun Chicken and Rice Soup


1 pkg chicken tenders, chopped

2 stalks of celery chopped

½ sweet onion, chopped

2 carrots chopped

½ green bell pepper, chopped

1 large container, Kitchen Basic chicken stock

1-14 oz can of diced tomatoes, preferably Italian

2 tbsp Cajun spice

½ cup white rice, uncooked

Salt and pepper



Saute chicken and vegetables until tender and chicken is done. Add remaining ingredients and simmer for 30 minutes. Season to taste with salt and pepper.

What does the term “cholesterol free” mean on food labels?

It contains fewer than 2 mg of cholesterol per serving.