Chex Snack Mix *> 1 cup rice chex 1 cup corn chex 1 cup unsalted pretzel twists 3 cups unsalted popcorn 1/3 cup unsalted butter or margarine, melted 1/2 tsp garlic powder 1/2 tsp onion powder 1 tablespoon Parmesan cheese 1 tsp hot pepper sauce Mix cereals, pretzels, and popcorn in a large bowl. Combine butter, spices and hot sauce. Pour over cereal mixture. Toss to coat. Add parmesan cheese and stir again. Pour onto a large baking sheet or 9x13 pan. Bake at 350 for 7-10 minutes. Serving size: 1 cup Nutrition information: 180 calories 2.5 grams protein 11 grams fat 386 mg sodium 37 mg potassium 38 mg phosphorus Turkey Tortilla Roll-Ups * > Serves 12 3 flour tortillas (6 inch) 3 Tbsp. Low fat Chive and Onion cream cheese 12 slices low sodium turkey breast 3/4 cup shredded lettuce Spread tortillas with cream cheese and top with turkey. Place lettuce on bottom halves of tortillas and roll up. Cut each into 4 slices. Serving size: 1 roll-up 40 calories 2 g protein 5 g carbohydrate 1.5 g fat 5 g carbohydrate 150 mg sodium
Buffalo Wings * > Serves 16 24 chicken wings 3 Tbsp unsalted butter 3 Tbsp Tabasco sauce 2 T white vinegar Cut off and discard the small tip of each wing. Cut the main wing bone and second wing bone at the joint. Place in roasting pan in 350 oven until crisp, about 30-40 minutes. Melt butter in small saucepan. Add Tobasco and white vinegar. Place wings in large bowl. Pour butter mixture over wings. Seal tightly and shake to coat. Remove wings, draining extra sauce. Serving size: 3 wings 59 calories 6 g protein 4 g fat 0 g carbohydrate 35 mg sodium 48 mg potassium Evaporated Milk Pancakes* > 1 1/4 c. all purpose flour 1 1/2 tsp. baking powder 1/2 tsp. salt 2 Tbsp. sugar 1/4 cup oil 1 can evaporated milk 1 egg, beaten Mix flour, baking powder, salt, and sugar together in a large bowl. In a separate bowl, mix milk, oil, and egg together. Add milk mixture to the flour mixture and mix well. Drop spoonfuls of batter on lightly greased griddle or skillet. Cook on medium high heat until broken bubbles form on edge of pancake (2-3 minutes). Flip and cook an additional 2-3 minutes. Serves 8. 219 calories 6 g protein 11 g fat 295 mg sodium 170 mg potassium
Eggs in a Frame 4 eggs 4 pieces of whole wheat bread 4 teaspoons unsalted butter or margarine Using a small glass or biscuit cutter, cut a hole in the center of each slice of bread. Butter bread and place butter side down in a pan on medium heat. Butter other side of bread. Crack egg into hole in center of bread. Cook for 2-3 minutes. Flip and cook for an additional 2 minutes or until eggs are done. Serve with toasted bread circles. Serves 4. Nutrition information: 348 calories 16 g protein 28 g carbohydrate 18 g fat 488 mg sodium 242 mg phosphorus French Toast *> 3/4 cup milk or milk substitute 4 eggs 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1 tsp. sugar 1 tsp. vanilla extract 8 slices of French or white bread Wisk together eggs, milk or milk substitute, cinnamon, nutmeg, sugar and vanilla. Dip bread slices in egg mixture. Place bread in lightly greased pan on medium heat. Cook 2-3 minutes on each side until brown. Serve with regular or sugar free pancake syrup. Serves 4. Serving size 2 slices Nutrition information: 379 calories 11 g protein 55g carbohydrate 14 g fat 368 mg sodium 151 mg phosphorus 148 mg potassium
Strawberry Spinach Salad* > 3 cups fresh spinach 1 cup fresh strawberries, finely sliced 1 Tbsp. vinegar 1 Tbsp. lemon juice 2 Tbsp. honey 1/8 tsp. dry mustard 3 Tbsp. olive oil Wash and dry spinach leaves. Tear into small pieces and place in bowl. Mix in sliced strawberries. Mix together dressing ingredients. Toss with salad and serve immediately. 94 calories 1 g protein 9 g carbohydrate 6 g fat 22 mg sodium 204 mg potassium 20 mg phosphorus Rice Pilaf * > 1/4 cup margarine 1/4 cup onion, chopped 1/2 cup celery, chopped 1/2 cup mushrooms 2 cups white rice, uncooked 1 1/2 cups low sodium beef broth 1 1/2 cups water 1 Tbsp. parsley Melt margarine in large skillet with cover. Sauté onion and celery for 1 minute. Add mushrooms and sauté 1 additional minute. Add rice and stir for 30 seconds. Add broth, water and parsley. Cover and simmer 15-20 minutes until all liquid is absorbed. Serves 8. 200 calories 2g protein 35g carbohydrate 6g fat 147mg sodium 95mg potassium 47mg phosphorus
Glazed Carrots * > 2 cups carrots, sliced 2 Tbsp. unsalted butter 2 Tbsp. sugar Wash and peel carrots. Slice carrots into 1/2 slices. Cook in boiling water until tender. Drain. Melt butter in saucepan. Add sugar. Add carrots. Cook until slightly browned and glazed. Serves 4. 101 calories 1 g protein 6 g fat 45 mg sodium 207 mg potassium Summer Chicken Salad * > Recipe courtesy of Chef Ted Goldy of Advanced Care Hospital of Montana 1 lb. course chopped roasted chicken 1/4 cup celery and onion, finely chopped 1 cup halved red seedless grapes 1/2 cup unsalted roasted almonds 1/2 cup light mayonnaise 1/4 cup light sour cream 1/4 cup light ranch dressing Fresh parsley and black pepper to taste Combine all ingredients. Let refrigerate one hour. Serve with crackers or on bread for sandwiches. Serves 6. 232 calories 239 mg potassium 15 g protein 291 mg sodium 16 g fat
Hamburger Stroganoff * > 1 lb. hamburger 1 medium onion, diced 1/4 cup water 2 Tbsp. flour 2/3 cup evaporated milk 1 Tbsp. cider vinegar 2 Tbsp. ketchup 1/8 tsp. pepper 1 tsp. parsley flakes 1/8 tsp. garlic powder 1 can sliced mushrooms, rinsed and drained Cook hamburger and crumble in large skillet. Add onion and cook until soft. Combine flour and water. Stir into beef and onions. Heat mixture until thick and bubbly. Combine evaporated milk and vinegar and add to mixture. Heat thoroughly. Serve over hot rice or noodles. Garnish with parsley. Serves 6. 300 calories 17 g protein Apple Pork Chops * > 3 Tbsp. Mrs. Dash original seasoning 4 4oz. Pork chops 2 Granny Smith apples or other cooking apples, peeled and cut into wedges 2 Tbsp. olive oil Sprinkle apples and pork chops evenly with Mrs. Dash. Heat medium skillet on medium heat. Add olive oil and apples and cook 3 minutes. Remove apples and reserve on plate. Add remaining olive oil and brown pork chops on both sides. Return apples to pan on top of chops and cook an additional 3 minutes. Serves 4. 325 calories 31 g protein 18 g fat 75 mg sodium 470 mg potassium
London Broil* > 1/4 cup low sodium soy sauce 3 Tbsp. lemon juice 3 Tbsp. balsamic vinegar 1 Tbsp. olive oil 1/2 tsp. dried thyme 1 tsp. dried oregano 4 garlic cloves, minced 1 2lb. Boneless top round steak (London broil) 1/2 tsp. salt 1/4 tsp. pepper Combine first 8 ingredients into a large Ziploc bag. Pierce meat with fork. Add steak to bag and seal. Marinate in refrigerator for 2 hours. Preheat grill. Remove steak from bag. Place steak on grill. Season with salt and pepper. Cook 6-10 minutes per side until desired degree of doneness. Let stand 10 minutes before slicing against the grain. Serves 8 228 calories 37 g protein 8 g fat 263 mg sodium
Suggested Pantry List Grains/Breads/Cereal Rice and corn chex cereal Microwave unsalted popcorn Low sodium crackers Graham crackers Old fashioned oats Rice Pasta Flour tortillas Low sodium tortilla chips All purpose flour White and whole wheat bread Vegetables/Fruit Dried apples Dried cranberries Raisins Canned tomatoes Canned corn Applesauce Onion Garlic Canned peaches Fruit cocktail Mandarin oranges Canned pineapple Canned mushrooms Green beans Kidney beans Peas Carrots Blueberry pie filling Broths/Soups Low sodium beef broth Low sodium chicken broth Low sodium cream of mushroom soup Dairy Evaporated milk Sweetened condensed milk Sugar free cook and serve pudding Meat Canned chicken Tuna
Spices/Seasonings/Condiments Mrs. Dash original seasoning Garlic powder Onion powder Cinnamon Oregano Cumin Rosemary Thyme Paprika Parsley flakes Black pepper Ketchup Worcestershire sauce Honey Light Ranch Dressing Mayonnaise Fresh and Frozen Items Fruits/Vegetables Apples Strawberries Grapes Onion Cucumbers Green pepper Red pepper Celery Carrots Zucchini Summer Squash Mushrooms Fresh spinach Romaine lettuce Dairy/Eggs Unsalted butter or margarine Reduced fat cream cheese Milk or milk substitute Buttermilk Low fat plain or vanilla yogurt Eggs Egg beaters Meat Lean ground beef Whole chicken Pork chops Boneless chicken breasts