Author: NutriScape Downloads Staff

Avocado Shrimp Ceviche

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Avocado Shrimp Ceviche

Ceviche is a quick and delightfully delicious way to "cook" shrimp. Attractive to look at and scrumptious to eat!
Prep Time1 hr 30 mins
Total Time1 hr 30 mins
Course: Appetizer, Main Course
Servings: 8
Calories: 176kcal

Ingredients

  • 2 lbs  large shrimp – peeled, deveined and chopped
  • 3/4 cup fresh lime juice
  • 5 roma (plum) tomatoes, diced
  • 1 white onion, chopped
  • 1/2 cup chopped fresh cilantro
  • 1 tbsp Worcestershire sauce
  • 1 tbsp ketchup
  • 1 tsp hot pepper sauce
  • salt and pepper to taste
  • 1 avocado – peeled, pitted and diced
  • chopped green onion for garnish if desired

Instructions

  • Place the shrimp and lime juice into a large bowl, and stir to coat. Let stand for about 5 minutes, or until shrimp are opaque. The lime juice will cook them. Mix in the tomatoes, onion, and cilantro until coated with lime juice; cover and refrigerate for 1 hour.
  • Remove from the refrigerator, and mix in the Worcestershire sauce, ketchup, hot sauce, salt and pepper. You can leave the hot sauce out and let people add their own when serving if that is preferred.
  • Serve in glass tumblers and top with avocado pieces and green onion. Set out extra Worcestershire sauce, ketchup, lime wedges and hot sauce for people to individualize their dish. Serve with whole grain crackers.

Notes

Note:
  • You can save a couple of whole shrimps to dangle on the edge of the tumbler for a special presentation. The lime and the cilantro are the key, and of course fresh shrimp.

Nutrition

Calories: 176kcal | Carbohydrates: 12g | Protein: 20g | Fat: 5.5g | Saturated Fat: 1g | Cholesterol: 173mg | Sodium: 346mg | Potassium: 472mg | Fiber: 3g | Calcium: 57mg | Iron: 4mg

Shashlik (Shish Kebab)

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Shashlik (Shish Kebab)

Course: Main Course
Servings: 6
Calories: 358kcal

Ingredients

  • 1/2 cup distilled white vinegar
  • 1/2 cup canola oil
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/2 tsp oregano
  • 1 1/2 lbs  beef sirloin
  • 2 medium onions
  • 2 green bell peppers
  • 1  red bell pepper

Instructions

  • Combine the vinegar, oil, pepper, garlic powder and oregano to make a marinade.
  • Cut the beef into 1-1/2" cubes. Cut the onions into quarters; cut the bell peppers into 1-1/2" squares.
  • Place the meat and vegetables in a covered container and marinate for at least 30 minutes.
  • Load the skewers, alternating with meat and vegetables.
  • Grill kebabs over medium heat for 10 to 30 minutes, depending on desired degree of doneness.

Nutrition

Serving: 1kebab | Calories: 358kcal | Carbohydrates: 5g | Protein: 26g | Fat: 26g | Cholesterol: 80mg | Sodium: 60mg | Potassium: 458mg | Fiber: 1g | Calcium: 25mg | Phosphorus: 217mg

Chickpea Fritters (Falafel)

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Chickpea Fritters (Falafel)

Course: lunch, Snack
Servings: 8
Calories: 278kcal

Ingredients

  • 1 lb dried chickpeas
  • 2 green onions
  • 2 cups  white onion
  • 1/2 cup  parsley
  • 4 cloves garlic
  • 1/4 cup lemon juice
  • 1 1/2 tbsp  flour
  • 3/4 tsp salt
  • 1 tsp  coriander
  • 1 tbsp cumin
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 2 tbsp  peanut oil

Instructions

  • Cover chickpeas in water in a large pot and soak overnight at room temperature.
  • Finely chop the white onion; chop green onions, parsley and garlic.
  • Drain and rinse the chickpeas. Place in a food processor along with the green onion, white onion, parsley, garlic, lemon juice, flour, salt, coriander, cumin, black pepper and cayenne pepper. 
  • Pulse until mixture reaches a course meal to paste texture. (Do not over process). You may have to do this in 2 batches depending on size of your food processor. Once done, blend together with a fork and remove any large pieces of chickpeas.
  • Refrigerate the falafel mixture for 2 hours.
  • Preheat oven to 400° F.
  • Spray a muffin tin with cooking spray.
  • Use a scoop or roll mixture into 24 balls; add directly into muffin tin. Place in the oven and bake for 7 minutes. Remove, turn falafel over, and then bake 7 minutes longer.

Nutrition

Serving: 3falafels | Calories: 278kcal | Carbohydrates: 43g | Protein: 13g | Fat: 6g | Cholesterol: 0mg | Sodium: 239mg | Potassium: 548mg | Fiber: 7g | Calcium: 67mg | Phosphorus: 170mg

Stuffed Peppers

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Stuffed Peppers

This recipe uses an assortment of colored peppers, lean ground beef, brown rice, fresh onion and garlic, and natural tomato sauce. Very colorful and tasty!
Prep Time15 mins
Cook Time1 hr 45 mins
Total Time2 hrs
Course: Entree, Main Course
Calories: 291kcal

Ingredients

  • 1/2 cup brown rice
  • 1 cup water
  • 1 lb lean ground beef
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 2 green bell peppers
  • 2 red bell peppers
  • 2 yellow bell peppers
  • 1 (8 ounce) can natural tomato sauce
  • 1 tbsp Worcestershire sauce
  • salt and ground black pepper to taste
  • 1 (8 ounce) can natural tomato sauce
  • 1 tsp Italian seasoning
  • 1/4 cup grated Parmesan cheese, optional

Instructions

  • Preheat oven to 350 degrees F (175 degrees C).
  • Bring brown rice and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and liquid has been absorbed, 45 to 50 minutes.
  • Cook and stir beef, garlic, and onion in a skillet over medium heat until meat is evenly browned and onion is softened, about 5 minutes.
  • Remove and discard the tops, seeds, and membranes of the green, red, and yellow bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. Slice the bottoms off the peppers if necessary so that they stand upright.
  • Mix the browned beef, cooked rice, 1 can tomato sauce, Worcestershire sauce, salt, and pepper in a bowl. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and pour over the stuffed peppers.
  • Bake in the preheated oven, basting with sauce every 15 minutes, until the peppers are tender, about 1 hour. Sprinkle the peppers with grated Parmesan cheese after baking.

Nutrition

Calories: 291kcal | Carbohydrates: 28.9g | Protein: 19.7g | Fat: 11.1g | Saturated Fat: 4g | Cholesterol: 52mg | Sodium: 549mg | Potassium: 842mg | Fiber: 4.4g | Calcium: 90mg | Iron: 3mg

Berry Galette

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Berry Galette

Course: dessert
Servings: 6
Calories: 230kcal

Ingredients

  • 1  pie crust, unformed (refrigerated or frozen pie dough)
  • 2 cups frozen mixed berries
  • 2 1/2 tbsp sugar
  • 1 tbsp blackberry preserves

Instructions

  • Preheat oven to 425° F. Thaw the pie dough and berries.
  • Roll the pie dough into a 12" circle. Place on a baking sheet lightly coated with cooking spray.
  • In a medium bowl, combine the thawed berries and 2 tablespoons of sugar (or sugar substitute). 
  • Arrange the berry mixture in the center of the dough leaving a 2" to 3" border. Fold the edges of dough in towards the center, pressing gently to seal. (Dough will only partially cover the berries.)
  • Melt the preserves by heating in the microwave 10 to 20 seconds.
  • Brush folded-in edges of the dough with melted preserves. Bake for 10 minutes; then reduce heat to 350° F. Bake an additional 20 minutes.
  • Remove galette from the oven and sprinkle with remaining 1/2 tablespoon sugar.
  • Serve warm or at room temperature. Cut into 6 wedges as you would a pie.

Nutrition

Serving: 1wedge | Calories: 230kcal | Carbohydrates: 33g | Protein: 2g | Fat: 10g | Cholesterol: 5mg | Sodium: 158mg | Potassium: 87mg | Fiber: 3g | Calcium: 15mg | Phosphorus: 29mg

No Joking Artichoke Dip

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No Joking Artichoke Dip

Course: Appetizer
Servings: 10
Calories: 119kcal

Ingredients

  • 1 cup frozen artichoke hearts
  • 1/4 cup mayonnaise
  • 1/4 cup sour cream
  • 2 tbsp cream cheese
  • 1 large garlic clove
  • 2 tsp hot sauce
  • 1 tbsp Parmesan chees

Instructions

  • Preheat oven to 375º F.
  • Place artichoke hearts in a saucepan, cover with water and bring to a boil. Reduce heat to medium and cook for 6 minutes. Drain and rinse with cold water to cool.
  • Chop artichoke hearts.
  • In a medium bowl combine mayonnaise, sour cream, cream cheese, hot sauce and crushed garlic clove. Add artichoke hearts and stir to combine. Transfer mixture to a baking dish.
  • Top with Parmesan cheese. Place in oven and bake for 30 minutes or until bubbly on top.

Nutrition

Serving: 2tbsp | Calories: 119kcal | Carbohydrates: 3g | Protein: 2g | Fat: 11g | Cholesterol: 16mg | Sodium: 106mg | Potassium: 99mg | Fiber: 1g | Calcium: 29mg | Phosphorus: 36mg

Cream Cheese Dip with Buffalo Chicken

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Cream Cheese Dip with Buffalo Chicken

Course: Appetizer
Servings: 16
Calories: 73kcal

Ingredients

  • 4 oz cream cheese
  • 1/2 cup bottled roasted red peppers
  • 1 cup reduced-fat sour cream
  • 4 tsp  Tabasco® hot pepper sauce
  • 2 cups  cooked, shredded chicken

Instructions

  • Set the cream cheese out to soften.
  • Drain the red peppers and measure 1/2 cup. Puree in a blender or food processor to make red pepper sauce.
  • In a medium bowl mix cream cheese and sour cream together until smooth. Add pureed peppers and 2 teaspoons of Tabasco sauce. Stir until combined.
  • Add the chicken and gently mix. Add additional hot sauce 1/2 teaspoon at a time; taste and continue to add hot sauce to the heat level you desire.
  • Place mixture in a slow cooker for 2 to 3 hours on low heat, or bake in the oven at 350° F for 30 minutes.
  • Serve warm dip with carrots, celery, cucumber, cauliflower for dipping, or make mini roll-ups by wrapping dip inside lettuce or cabbage leaves.

Nutrition

Calories: 73kcal | Carbohydrates: 2g | Protein: 5g | Fat: 5g | Cholesterol: 25mg | Sodium: 66mg | Potassium: 81mg | Fiber: 0g | Calcium: 31mg | Phosphorus: 47mg

Asparagus Crepe Rolls

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Asparagus Crepe Rolls

Course: Breakfast, Brunch
Servings: 4
Calories: 305kcal

Ingredients

  • 12  asparagus spears
  • 4 oz  cream cheese
  • 1  bundle parsley
  • 1 tsp lemon juice
  • 1/2 tsp black pepper
  • 1/3 cup  all-purpose flour
  • 1/2 cup water
  • 1/4 cup cream
  • 1 egg
  • 2 egg whites
  • 4 tbsp butter 

Instructions

  • Steam the asparagus for 6 to 8 minutes.
  • Puree cream cheese with parsley, lemon juice and spices, to make a green cream sauce. Season to taste. Set aside.
  • To make crepes combine the flour, water, egg, egg white and 2 tablespoons melted butter; whisk to make a smooth batter.
  • Melt 1/2 tablespoon butter in a pan (8 to 10-inch crepe or sauté pan). Add 1/3 cup crepe batter and turn pan to spread batter. Cook until bubbly and edges begin to brown. Turn and cook briefly on the other side. Cool on a plate. Repeat with remaining butter and batter to make 4 crepes.
  • Spread crepes with cream cheese filling. Distribute the asparagus spears evenly at end of each crepe and firmly roll up into rolls.
  • Wrap in foil and let cool in refrigerator for one hour. Cut chilled crepes into 3-4 pieces with a sharp knife before serving.

Nutrition

Serving: 1crepe | Calories: 305kcal | Carbohydrates: 16g | Protein: 10g | Fat: 24g | Cholesterol: 114mg | Sodium: 247mg | Potassium: 357mg | Fiber: 3g | Calcium: 96mg | Phosphorus: 142mg

Bell Pepper and Beef Pizza

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Bell Pepper and Beef Pizza

Course: lunch, Main Course
Servings: 6
Calories: 402kcal

Ingredients

  • 1 1/4 tsp dry yeast
  • 1 1/2 cups warm water
  • 2 tbsp olive oil
  • 1 tbsp sugar
  • 2 cups all-purpose  flour
  • 3 oz low-sodium tomato paste
  • 1/4 tsp garlic powder
  • 2 tbsp Italian seasoning
  • 1/4 cup onion
  • 1/4 cup green bell pepper
  • 1/2 lb ground beef
  • 1/4 tsp  black pepper
  • 1/4 tsp crushed red pepper
  • 6 oz shredded mozzarella cheese

Instructions

  • Preheat oven to 425° F.
  • Dissolve yeast in 1 cup warm water. Stir in 1 tablespoon olive oil, sugar and flour to make dough. Place in a greased bowl, cover and set aside.
  • Combine tomato paste, 1/2 cup water, garlic powder, Italian seasoning and remaining oil in a small saucepan and simmer for 5 minutes.
  • Chop onion and bell pepper
  • Brown meat with black pepper and crushed red pepper in a skillet. Drain off fat. Add onion and green pepper.
  • Spray a pizza pan or a 17” x 14” baking sheet with nonstick cooking spray . Press dough onto pan or sheet. Spread sauce, meat mixture and cheese over dough. Bake for 20 minutes or until dough and cheese are golden brown. Cut into 6 slices.

Nutrition

Serving: 1slice | Calories: 402kcal | Carbohydrates: 38g | Protein: 22g | Fat: 18g | Cholesterol: 50mg | Sodium: 150mg | Potassium: 352mg | Fiber: 3g | Calcium: 236mg | Phosphorus: 230mg

Fresh Fruit with Cranberry Dip

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Fresh Fruit with Cranberry Dip

Course: Appetizer, Snack
Servings: 24
Calories: 70kcal

Ingredients

  • 8 oz sour cream
  • 1/2 cup whole berry cranberry sauce
  • 1/4 tsp nutmeg
  • 1/4 tsp ground ginger
  • 4 cups  fresh pineapple
  • 4 medium apples
  • 4 medium pears
  • 1 tsp lemon juice

Instructions

  • Place sour cream, cranberry sauce, nutmeg and ginger in a food processor and process until well mixed. Remove to a small bowl.
  • Cut pineapple into bite-size pieces. Cut apples and pears into 12 slices each. Toss apple and pear slices with lemon juice to prevent browning
  • Arrange fruit on platter with dip bowl in the middle. Chill until ready to serve.

Notes

Serving Size: 2 tablespoons dip, 2 slices apple, 2 slices pear and 3 pineapple chunks.

Nutrition

Calories: 70kcal | Carbohydrates: 13g | Protein: 0g | Fat: 2g | Cholesterol: 4mg | Sodium: 8mg | Potassium: 101mg | Fiber: 2g | Calcium: 17mg | Phosphorus: 15mg