Author: NutriScape Downloads Staff

Grilled Flank Steak and Vegetables

October 22, 2019

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Grilled Flank Steak and Vegetables

Course: Main Course
Servings: 4
Calories: 372kcal

Ingredients

  • 1 lb flank steak
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 1 medium eggplant
  • 2 medium bell peppers
  • 6 tbsp Bertolli extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • 2 garlic cloves
  • 1/3 cup  fresh flat-leaf parsley

Instructions

  • Heat grill to medium-high heat.
  • Season the steak with 1/4 teaspoon of the salt and 1/2 teaspoon of the pepper.
  • Grill to the desired doneness, 4 to 5 minutes per side for medium-rare. Transfer to a cutting board and let rest at least 5 minutes before slicing.
  • While steak is cooking, sliced eggplant into four 1/2" thick rounds and quarter and seed bell peppers. Brush both sides of the eggplant and peppers with 3 tablespoons of the oil. Season with 1/4 teaspoon salt and 1/2 teaspoon pepper.
  • Grill until tender, 4 to 5 minutes per side.
  • Mince garlic cloves and chop parsley. In a small bowl, combine the remaining oil, vinegar, garlic and parsley to make a vinaigrette sauce.
  • Divide the steak and vegetables onto 4 dinner plates. Spoon sauce over the vegetables or serve on the side.

Nutrition

Calories: 372kcal | Carbohydrates: 5g | Protein: 25g | Fat: 28g | Cholesterol: 43mg | Sodium: 319mg | Potassium: 532mg | Fiber: 3g | Calcium: 37mg | Phosphorus: 202mg

Tangy Roasted Vegetables

October 22, 2019

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Tangy Roasted Vegetables

Course: Salad, Side Dish
Servings: 6
Calories: 141kcal

Ingredients

  • 2 cups red potatoes
  • 1/2 medium red bell pepper
  • 1/2 medium yellow bell pepper
  • 1 cup mushrooms
  • 1/2 cup zucchini
  • 1 tbsp minced garlic
  • 1/4 cuo Bertolli olive oil
  • 2 tsp dried rosemary
  • 1/2 tsp black pepper
  • 2 tsp  balsamic vinegar 

Instructions

  • Cut potatoes into 1" cubes. Place in a large pot of water and boil for 10 minutes. Drain water, add fresh water and cook until tender.
  • Cut bell peppers into bite-sized pieces, cut mushrooms in half, slice zucchini and mince garlic.
  • Add the bell peppers, mushrooms, zucchini, garlic, olive oil and rosemary to potatoes. Mix well.
  • Spread vegetables on a broiler pan, sprinkle with black pepper, and broil for 12 to 15 minutes, until vegetables are slightly browned at the edges. Stir a few times during cooking.
  • Add vegetables back to the large bowl and toss with the balsamic vinegar. Serve hot or at room temperature.

Nutrition

Calories: 141kcal | Carbohydrates: 14g | Protein: 2g | Fat: 9g | Cholesterol: 0mg | Sodium: 7mg | Potassium: 240mg | Fiber: 2g | Calcium: 20mg | Phosphorus: 48mg

Chicken Teriyaki Pita

October 22, 2019

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Chicken Teriyaki Pita

This yummy, healthy chicken teriyaki is almost like a salad made easy to eat nestled inside a pita.
Course: Entree, lunch, Main Course
Servings: 4
Calories: 336kcal

Ingredients

  • 7 tsp Kikkoman® Less Sodium Teriyaki Sauce
  • 8 oz  boneless, skinless chicken breast, uncooked 
  • 1 cup onion
  • 1/2 cup scallions
  • 1/2 cup lettuce
  • 1/2 cup tomato
  • 2 tbsp Bertolli olive oil
  • 1/3 cup reduced-fat mayonnaise
  • 2 large white pita bread, 7-inch diameter

Instructions

  • Place chicken into a zip-top bag. Add 5 teaspoons teriyaki sauce and marinate in refrigerator for 3 to 4 hours.
  • Dice onion; chop scallions, lettuce and tomato.
  • In medium frying pan heat 1 tablespoon oil and cook chicken thoroughly until no pink remains. Meanwhile, in a small frying pan, sauté onion in 1 tablespoon olive oil.  
  • While chicken and onion are cooking, combine mayonnaise, scallions and 2 teaspoons Kikkoman® Less Sodium Teriyaki Sauce. Put mixture aside. 
  • Cut each cooked chicken breast into several strips. 
  • Take pita halves and coat inside with mayonnaise mixture. Fill pita with several chicken pieces; top with sautéed onion, lettuce and tomatoes.

Nutrition

Calories: 336kcal | Carbohydrates: 30g | Protein: 18g | Fat: 16g | Cholesterol: 36mg | Sodium: 554mg | Potassium: 359mg | Fiber: 3g | Calcium: 88mg | Phosphorus: 170mg

Oven-Fried Catfish

October 22, 2019

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Oven-Fried Catfish

Course: Main Course
Servings: 4
Calories: 250kcal

Ingredients

  • 1  egg white
  • 1/4 cup cornmeal
  • 1/4 cup panko bread crumbs
  • 1 tsp salt-free Cajun seasoning
  • 1 lb catfish fillets

Instructions

  • Heat oven to 450° F. Spray the surface of a flat, nonstick baking sheet with  cooking spray.
  • Beat the egg white in a shallow bowl until very soft peaks form. Do not over-beat.
  • Place flour on a sheet of wax paper.
  • On a separate sheet of wax paper, combine the cornmeal, panko and Cajun seasoning.
  • Cut catfish fillet so you have a total of 4 pieces. Dip the fish in the flour and shake off excess
  • Dip flour coated fish in the egg white, then roll in the cornmeal mixture.
  • Place fish on the baking pan, and repeat steps 6 to 9 with all the fish fillets.
  • Spray the tops of the fish fillets with cooking spray and bake for 10 to 12 minutes, until the bottom of the fillets are browned and the fish is sizzling. Remove pan from the oven and turn fish over.
  • Return fish to oven and bake about 5 minutes longer until fillets are browned and crisp.

Nutrition

Serving: 30z | Calories: 250kcal | Carbohydrates: 19g | Protein: 22g | Fat: 10g | Cholesterol: 53mg | Sodium: 124mg | Potassium: 401mg | Fiber: 1g | Calcium: 26mg | Phosphorus: 262mg

Honey Rubbed Salmon

October 22, 2019

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Honey Rubbed Salmon

Course: Main Course
Servings: 4
Calories: 323kcal

Ingredients

  • 3 tbsp honey
  • 3 1/2 tsp  lemon peel
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 tsp hot water
  • 16 oz salmon fillets
  • 2 tbsp olive oil
  • 3 cups arugula

Instructions

  • Place honey, grated lemon peel, ground pepper, garlic powder and hot water in a small bowl and whisk until blended. With gloved hands, rub mixture over salmon fillets.
  • Heat olive oil in a skillet over medium heat. Add spice-rubbed salmon fillets and cook 4 minutes. Carefully turn fillets with a spatula.
  • Reduce heat to medium-low and cook an additional 4 to 6 minutes, until fish turns opaque throughout and flakes easily when tested with a fork.
  • Arrange 1/2-cup arugula on each plate. Place salmon fillet on top of arugula and garnish with a sprig of fresh dill.

Notes

Serving Size: 3-1/2 ounces salmon, 3/4 cup arugula

Nutrition

Calories: 323kcal | Carbohydrates: 15g | Protein: 23g | Fat: 19g | Cholesterol: 62mg | Sodium: 66mg | Potassium: 454mg | Fiber: 0g | Calcium: 42mg | Phosphorus: 261mg

Easy Cilantro Coleslaw

October 22, 2019

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Easy Cilantro Coleslaw

Course: Side Dish
Servings: 6
Calories: 65kcal

Ingredients

  • 4 cups coleslaw mix
  • 1/2 cup fresh cilantro
  • 1/4 cup red bell pepper
  • 2 tbsp olive oil
  • 1/4 cup fresh lime juice
  • 1 tsp cumin
  • 1/2 tsp chili powder

Instructions

  • Chop cilantro. Finely slice bell pepper.
  • Toss coleslaw mix, cilantro and red pepper together.
  • Whisk olive oil, lime juice, cumin and chili powder together in a small bowl.
  • Pour dressing over slaw mixture, toss until coated and serve. Chives and sesame seeds make an excellent garnish.

Nutrition

Calories: 65kcal | Carbohydrates: 5g | Protein: 1g | Fat: 0g | Cholesterol: 0mg | Sodium: 14mg | Potassium: 167mg | Fiber: 1g | Calcium: 26mg | Phosphorus: 18mg

Cereal Snack Mix

October 22, 2019

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Cereal Snack Mix

Course: Snack
Servings: 6
Calories: 180kcal

Ingredients

  • 1 cup rice cereal squares
  • 1 cup corn cereal squares
  • 1 cup unsalted tiny pretzel twists
  • 3 cups  unsalted popcorn
  • 1/3 cup trans-fat free margarine
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp Parmesan cheese

Instructions

  • Preheat oven to 350° F.
  • Mix cereals, pretzels and popcorn in large bowl.
  • Combine melted margarine, garlic powder and onion powder. Pour over cereal mixture and toss to coat. Add Parmesan cheese.
  • Bake for 7 to 10 minutes on sheet pan.
  • Cool before serving.Store in sealed container.

Nutrition

Serving: 1cup | Calories: 180kcal | Carbohydrates: 19g | Protein: 2g | Fat: 11g | Cholesterol: 0mg | Sodium: 386mg | Potassium: 37mg | Fiber: 1g | Calcium: 23mg | Phosphorus: 38mg

Quick Chicken Lettuce Wraps

October 22, 2019

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Quick Chicken Lettuce Wraps

Course: Entree, lunch
Servings: 4
Calories: 219kcal

Ingredients

  • 8 oz chicken breast, cooked
  • 2 scallions
  • 2 tsp  garlic
  • 2 tbsp canola oil
  • 1 tbsp sesame oil
  • 2 tbsp unseasoned rice vinegar
  • 2 tsp  hoisin sauce
  • 1 tsp Chinese Five Spices seasoning
  • 1/4 cup red onion
  • 1/4 cup fresh cilantro
  • 1/4 cup  mushrooms
  • 8 lettuce leaves 

Instructions

  • Cut chicken breast into strips and mince garlic. Chop scallions, onion, cilantro and mushrooms.
  • In a medium skillet combine chicken, scallions, garlic, canola oil, sesame oil, rice vinegar, hoisin sauce and Chinese Five Spices seasoning. Cook over medium-low heat for 15 minutes, stirring several times.
  • Remove chicken to a serving bowl. Place 1/4-cup chicken on each lettuce leaf. Top with 1-2 teaspoon each red onion, mushroom, red bell pepper and cilantro or parsley. Wrap lettuce around chicken mixture and pick up to eat. You may also wrap them in food-grade paper to make them hold together better.

Nutrition

Serving: 2wraps | Calories: 219kcal | Carbohydrates: 4g | Protein: 17g | Fat: 15g | Cholesterol: 51mg | Sodium: 103mg | Potassium: 225mg | Fiber: 1g | Calcium: 25mg | Phosphorus: 130mg

Easy Cranberry-Apple Salad

October 22, 2019

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Easy Cranberry-Apple Salad

Course: Brunch, dessert, Fruit
Servings: 10
Calories: 64kcal

Ingredients

  • 2 1/2 cups fresh cranberries
  • 4 medium Red Delicious apples
  • 1 tbsp Fruit-Fresh® Produce Protector
  • 1/4 cup sugar
  • 1 cup  miniature marshmallows

Instructions

  • Peel and core apples. Place apples and cranberries in a food processor and coarsely chop.
  • Sprinkle with Fruit-Fresh® and mix well.
  • Fold in sugar and marshmallows.
  • Chill at least 4 hours. Stir and serve.

Nutrition

Calories: 64kcal | Carbohydrates: 16g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 2mg | Potassium: 66mg | Fiber: 2g | Calcium: 5mg | Phosphorus: 9mg

Low Phosphorus Fudge

October 22, 2019

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Low Phosphorus Fudge

Course: dessert
Servings: 18
Calories: 177kcal

Ingredients

  • 2/3 cup half & half creamer
  • 1 2/3 cups granulated sugar
  • 1 1/2 cups miniature marshmallows
  • 1 1/2 cups  semi-sweet chocolate chips
  • 1 tsp vanilla extract

Instructions

  • Grease a 9" square pan with nonstick spray or butter.
  • Combine half & half and sugar in a large heavy saucepan. Bring to a boil; reduce heat to medium. Stir constantly and continue a rolling boil for 5 minutes.
  • Remove pan from heat and add marshmallows , chocolate chips and vanilla extract. Stir until marshmallows are melted.
  • Quickly pour into a greased pan. Cool; cut into 3" x 1-1/2" pieces, making 18 pieces.

Notes

Serving Size: one 3″ x 1-1/2″ piece

Nutrition

Calories: 177kcal | Carbohydrates: 32g | Protein: 1g | Fat: 5g | Cholesterol: 3mg | Sodium: 10mg | Potassium: 64mg | Fiber: 1g | Calcium: 14mg | Phosphorus: 27mg