Lower your cholesterol this weekend

Spicy butternut soup

Spicy Butternut Soup

Ingredients

• 1 tbsp Benecol® Olive Spread
• 1 onion, peeled and chopped
• 1 clove garlic, peeled and chopped
• 500g (1lb 2oz) butternut squash, peeled and diced
• 1 tbsp garam masala
• 500ml (18floz) vegetable stock
• 60g (2oz) Benecol® Light Cream Cheese Style Spread
• coriander sprigs to garnish
• bread to serve

Serves 2  Preparation time 10 minutes Cooking Time 20 minutes

Method

1. Heat the Benecol® Olive Spread in a large sauce pan until sizzling. Add the onion and cook for 5 minutes until softened. Add the garlic, butternut squash and garam masala and cook for a further 2-3 minutes. Add the stock, bring to the boil, cover and simmer for 20 minutes until the butternut is soft.
2. Stir in all but 2 tsp of the Benecol® Light Cream Cheese Style Spread and heat very gently until hot. Serve the soup in warmed bowls garnished with a tsp each of the remaining Benecol® Light Cream Cheese Style Spread and a sprig of coriander.

PER SERVING 234 Calories, Protein 7.4g, Carbohydrates 30.6g, Total fat 10.0g

Recipes from Benecol®, which is clinically proven to reduce bad cholesterol by up to 14%

Turkey breasts with wedges

Oven Baked Turkey Breasts With Wedges

Ingredients

• 400g potatoes, cut in thin wedges
• 400g sweet potatoes, cut in thin wedges
• 30g melted Benecol® Olive Spread
• 1 clove garlic, crushed
• Pinch chilli flakes (optional)
• 4 x 110g turkey fillet steaks
• 1 tbsp plain flour
• 1 egg, beaten
• 75g fresh breadcrumbs
• 30g Benecol® Buttery Taste Spread, melted
• 1 clove garlic, crushed
• 1 tbsp chopped parsley

Serves 4  Preparation time 15 minutes Cooking time 20 minutes

 Method

1. Preheat the oven to Gas Mark 7/210ºC/fan oven 190ºC.  Place the wedges on a large baking tray.  Mix the Benecol® Olive Spread with the garlic and chilli if using and pour over the wedges.  Toss to evenly coat and bake for 20 minutes.
2. Meanwhile, prepare the turkey.  Place the turkey steaks between 2 sheets of cling film on a board.  Use the end of a rolling pin to batter them until about 1 cm thick.  Place the flour, egg and breadcrumbs in separate shallow bowls.
3. Use a little of the Benecol® Buttery Taste Spread to grease another baking tray.  Dip each fillet first into the flour, then the egg and then the breadcrumbs and place on the baking tray. 
4. Remove the wedges from the oven and turn them so that they cook evenly.  Return to the oven with fillets for 20 minutes. Turn the fillets once during the cooking time so they brown on both sides.
5. Warm the melted Benecol® Buttery Taste Spread in a small pan with the garlic and chopped parsley. 
6. To serve divide the wedges and fillets between warm plates and drizzle over the melted Benecol® Buttery Taste Spread.  Serve with steamed vegetables.

PER SERVING 472 Calories, Protein 35.0g, Carbohydrates 59.2g, Total Fat 12.3g

Cinnamon banana loaf

Cinnamon Banana Loaf

Healthy yet delicious

Ingredients

• 3 ripe bananas
• 2 eggs, beaten
• 7 tbsp SPLENDA® Granulated Low Calorie Sugar Alternative
• 1 x 125g Benecol® Yogurt (Peach or Mango)
• 125g (4½oz) Benecol® Buttery Taste Spread, melted
• 225g (8oz) self raising flour
• ½ tsp bicarbonate of soda
• 2 tsp cinnamon
• Benecol® Buttery Taste Spread to serve (optional)

Serves 10  Preparation time 15 minutes Cooking time 40 minutes

Method

1. Preheat the oven Gas Mark 4/180ºC/fan oven 160ºC.  Line a 900g (2lb) loaf tin with non-stick baking parchment.
2. Peel and mash the bananas in a large bowl.  Beat in the eggs with the SPLENDA® Granulated.  Then stir in the Benecol® Yogurt and Benecol® Buttery Taste Spread.
3. Sift together the flour, bicarbonate of soda and the cinnamon and stir into the banana mixture.  Pour in to the baking tin and bake for 40-50 minutes until golden and springy.  A skewer inserted should come out clean.  Cool in the tin for 5 minutes before removing the paper and cooling on a wire rack. Slice and spread with Benecol® Buttery Taste Spread (if desired). 

Tip

• Once completely cold, store in an airtight container and keep in the fridge for up to 3 days. Try adding 50g (1¾oz) chopped pecans in with the flour for a nutty banana bread

PER SERVING 205 Calories, 4.3g Protein, 27.0g Carbohydrates, 9.6g Total Fat

For more information head to the Benecol website.