If you are closely watching cholesterol… - excerpts from Low Cholesterol Cook Book - recipes

Sunset, Feb, 1990

If you are closely watching cholesterol ... Cholesterol. You can't see it and you can't taste it, so how can you control your intake? The best way is to use recipes that fit into a well-balanced diet--recipes that account for not only cholesterol (as recommended by the American Heart Association and National Institutes of Health), but also for total fat, the kind of fat, and the percentage of calories contributed by fat.

This is the focus of the new Low Cholesterol Cook Book, by the editors of Sunset Magazine and Sunset Books in collaboration with Stanford University Hospital.

The 112-page book (Lane Publishing Co., Menlo Park, Calif., 1990; $7.95) leads off with an easy-to-follow discussion about cholesterol, saturated and unsaturated fats, and lipoproteins. It also includes guidelines to help you determine your dietary goals. Then it settles down to good, hearty, appetizing recipes from soups to desserts--including the two recipes on this page. The first is a sturdy chili made with lean pork, and the second is a moist, tender carrot cake.

Green Chili with White Beans

Preparation time: About 30 minutes

Cooking time: About 2 hours 3 tablespoons salad oil 2 large green bell peppers, stemmed, seeded, and thinly sliced crosswise 2 cups sliced green onions (including tops) 8 cloves garlic, minced or pressed 4 teaspoons ground cumin 6 cans (13 oz. each) tomatillos 4 large cans (7 oz. each) diced green chilies 6 cans (15 oz. each) white kidney beans (cannellini), drained; or 9 cups drained cooked small white beans 3 pounds lean boneless pork shoulder or butt, trimmed of fat and cut into 1/2-inch cubes 4 teaspoons dry oregano leaves 1/2 teaspoon cayenne 1/2 cup lightly packed fresh cilantro (coriander) leaves

In a 10- to 12-quart pan over medium-high heat, combine oil, bell peppers, green onions, garlic, and cumin. Stir often until onions are limp, about 5 minutes. Mix in tomatillos (break up with a spoon) and liquid, chilies, beans, pork, oregano, and cayenne.

Bring to a boil; reduce heat and simmer, stirring occasionally, until pork is tender when pierced, about 1-3/4 hours. For a thin chili, cook covered; for thicker chili, cook uncovered to desired consistency. Reserve a few cilantro leaves; chop remaining leaves. Stir chopped cilantro into chili; garnish with reserved leaves. Serves 12.

Per serving: 441 cal. (28% fat, 40% carbo., 32% protein); 14 g total fat; 4 g saturated fat; 76 mg chol.; 44 g carbo.; 36 g protein; 1,231 mg sodium.

Carrot Cake

Preparation time: About 20 minutes

Baking time: About 45 minutes 1 cup each all-purpose flour and whole-wheat flour 1-1/2 tablespoons ground cinnamon 1 teaspoon ground nutmeg 2 teaspoons each baking soda and baking powder 1/2 teaspoon salt 1 cup firmly packed brown sugar 1/2 cup granulated sugar 1 can (about 8 oz.) crushed pineapple packed in pineapple juice 3/4 cup salad oil 6 large egg whites 1 teaspoon vanilla 3 cups finely shredded carrots 1-1/2 cups golden raisins Pineapple glaze (recipe follows)

In a large bowl, stir together all-purpose flour, whole-wheat flour, cinnamon, nutmeg, soda, baking powder, salt, brown sugar, and granulated sugar. Set aside.

Drain pineapple, reserving the juice. Place pineapple, oil, egg whites, vanilla, and carrots in large bowl of an electric mixer; beat until well combine. Add pineapple mixture and raisins to flour mix; stir until evenly moistened. Spoon into a well-greased, flour-dusted 9- by 13-inch baking pan.

Bake in a 350[degrees] oven until a toothpick inserted in center of cake comes out clean, about 45 minutes. Let cool in pan on a rack. Pour the pineapple glaze over the cake. Cut into 2- by 2-1/4-inch pieces. Makes 24 servings.

Per serving: 216 cal. (28% fat, 67% carbo., 5% protein); 7g total fat; 0.9 g saturated fat; 0 mg chol.; 37 g carbo.; 3 g protein; 173 mg sodium.

Pineapple glaze. Stir 1-1/2 cups sifted powdered sugar with about 1/4 cup reserved pineapple juice until mixture is smooth and has a good pouring consistency.