Author: NutriScape Downloads Staff

Very Cranberry Chicken

October 22, 2019

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Very Cranberry Chicken

Course: Entree, Main Course
Servings: 6
Calories: 346kcal

Ingredients

  • 1 tbsp olive oil
  • 1/4 cup onion
  • 2 lbs  boneless, skinless, chicken breasts
  • 1/4 cup ketchup
  • 1 tsp dry mustard
  • 16 oz canned whole-berry cranberry sauce
  • 1/4 cup brown sugar 
  • 1 tbsp apple cider vinegar 

Instructions

  • Chop onion. Preheat oil in a large skillet. Add onion and sauté until clear.
  • Add chicken and cook for 3–4 minutes on each side.
  • In a medium-sized bowl combine ketchup, dry mustard, cranberry sauce, packed brown sugar and vinegar. Stir until mixed and pour into skillet.
  • Cover and cook on medium heat for 15–20 minutes.

Notes

Serving Size: 1 chicken breast with 1/2 cup of sauce

Nutrition

Calories: 346kcal | Carbohydrates: 42g | Protein: 31g | Fat: 6g | Cholesterol: 85mg | Sodium: 248mg | Potassium: 330mg | Fiber: 1g | Calcium: 27mg | Phosphorus: 242mg

Cranberry Muffins

October 22, 2019

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Cranberry Muffins

Course: Breakfast, Brunch, dessert, Snack
Servings: 12
Calories: 187kcal

Ingredients

  • 2 cups all-purpose flour
  • 3 tbsp brown sugar
  • 1/4 tsp ground cinnamon
  • 2 tbsp butter
  • 7 tbsp sugar 
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1  egg, beaten
  • 3/4 cup cranapple juice
  • 1/4 cup cooking oil
  • 1 cup fresh or frozen cranberries coarsely chopped

Instructions

  • Preheat oven to 400° F. Grease twelve 2-1/2" muffin cups or line with baking cups; set aside.
  • To prepare streusel topping, combine 3 tablespoons of the flour, brown sugar and cinnamon in a bowl. Cut in 2 tablespoons butter until mixture resembles coarse crumbs; set aside.
  • To prepare muffins, combine remaining flour, sugar, baking powder and salt in a medium bowl. Make a well in the center of the flour mixture; set aside.
  • In another bowl whisk egg, juice and oil together. Pour egg mixture all at once into flour mixture. Stir just until moistened (batter should be lumpy). Fold in chopped cranberries.
  • Spoon batter into prepared muffin cups, filling each 2/3 full. Sprinkle streusel topping over muffin batter in cups. Bake for 18 to 20 minutes or until golden and a wooden toothpick inserted in centers comes out clean. 
  • Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups; serve warm. 

Notes

To cut back on sugar and fat simple omit step 2, adjusting the flour accordingly in step 3.  The muffins are very good without the topping as well.

Nutrition

Serving: 1muffin | Calories: 187kcal | Carbohydrates: 29g | Protein: 3g | Fat: 7g | Cholesterol: 19mg | Sodium: 134mg | Potassium: 45mg | Fiber: 1g | Calcium: 54mg | Phosphorus: 48mg

Cranberry Bread

October 22, 2019

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Cranberry Bread

Course: Breakfast, Brunch, dessert
Servings: 10
Calories: 214kcal

Ingredients

  • 1 1/2 cups fresh cranberries
  • 2 cups all-purpose flour
  • 1 cup sugar
  • 1 1/2 tsp  baking powder
  • 1/2 tsp baking soda
  • 1 large egg
  • 1/2 cranberry juice or apple juice
  • 1 tsp orange zest
  • 2 tbsp margarine
  • 1/4 cup chopped walnuts
  • 2 tbsp hot water

Instructions

  • Cut each cranberry in half and reserve.
  • Preheat the oven to 350° F. Grease a loaf pan and line with waxed paper. Grease wax paper. Set aside.
  • Sift the flour, sugar, baking powder and baking soda together in a large bowl.
  • In a separate bowl mix the juice, orange zest, melted margarine and beaten egg. Add to the flour mixture and stir just until flour is combined.
  • Mix in the cranberries and walnuts. Stir in hot water.
  • Place batter in a prepared loaf pan and bake 1 hour and 10 minutes. Test by poking a toothpick into bread; if it comes out clean the bread is done. 
  • Cool loaf in the pan for 10 minutes, then remove and cool on a wire rack. Cut into 10 slices.

Nutrition

Serving: 1slice | Calories: 214kcal | Carbohydrates: 40g | Protein: 4g | Fat: 5g | Cholesterol: 21mg | Sodium: 143mg | Potassium: 85mg | Fiber: 1g | Calcium: 42mg | Phosphorus: 58mg

Tempeh Pitas

October 22, 2019

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Tempeh Pitas

Course: lunch, Main Course
Servings: 4
Calories: 313kcal

Ingredients

  • 8 oz tempeh
  • 2 tbsp sesame oil
  • 2 tbsp balsamic vinegar
  • 1 small onion
  • 1 red bell pepper
  • 1/2 cup mushrooms
  • 2 pieces pita bread, 6-inch size
  • 4 tsp mayonnaise

Instructions

  • Cut tempeh into 12 slices. Thinly slice onion, bell pepper and mushrooms.
  • In a large skillet heat 1 tablespoon of the sesame oil over medium heat. Add sliced tempeh and cook each side for 3 to 4 minutes until browned. Add balsamic vinegar and cook one minute; flip and cook an additional minute. Remove tempeh from skillet.
  • Add remaining sesame oil to skillet and heat over medium heat. Add the onion, bell pepper and mushrooms and cook until tender.
  • Cut pita in half and open to form a pocket. Spread each half with 1 teaspoon mayonnaise. Add 3 pieces tempeh and 1/4 the vegetable mixture to each pita half. Serve immediately.

Notes

Serving Size: 1/2 pita with 3 slices tempeh

Nutrition

Calories: 313kcal | Carbohydrates: 25g | Protein: 15g | Fat: 17g | Cholesterol: 2mg | Sodium: 187mg | Potassium: 437mg | Fiber: 6g | Calcium: 115mg | Phosphorus: 208mg

Vegetarian Fried Rice

October 22, 2019

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Vegetarian Fried Rice

Course: Entree, Side Dish
Servings: 6
Calories: 343kcal

Ingredients

  • 2 garlic cloves
  • 1 tbsp fresh ginger root
  • 1 cup fresh carrots
  • 1 cup yellow onion
  • 1 cup  extra firm tofu
  • 1/2 cup cilantro
  • 1/2 cup green onions
  • 6  large eggs
  • 1 tbsp reduced-sodium soy sauce
  • 3 tbsp canola oil
  • 1/2 cup green peas
  • 1/4 tsp dry mustard
  • 4 cups rice, cooked

Instructions

  • Mince garlic and ginger root. Slice carrots. Dice yellow onion and tofu. Chop cilantro and green onions.
  • Beat eggs then sauté in a skillet like an omelet. Chop cooked eggs into pieces and set aside.
  • Heat oil in skillet over moderate heat. Stir in garlic, ginger, carrots, yellow onion, tofu, peas, and dry mustard.
  • When carrots are softened, add rice, chopped eggs and soy sauce. Mix, and turn off heat.
  • Stir in cilantro and green onions.

Nutrition

Serving: 1cup | Calories: 343kcal | Carbohydrates: 37g | Protein: 15g | Fat: 15g | Cholesterol: 212mg | Sodium: 238mg | Potassium: 350mg | Fiber: 3g | Calcium: 83mg | Phosphorus: 230mg

Vegetable Bread Pudding

October 22, 2019

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Vegetable Bread Pudding

Course: lunch, Main Course
Servings: 9
Calories: 212kcal

Ingredients

  • 7 slices sourdough bread, 1/2” thick
  • 1 tbsp unsalted margarine
  • 1 cup onion
  • 1 cup raw mushrooms
  • 1 cup red bell peppers
  • 15  fresh spinach leaves
  • 7  large eggs
  • 1/4 cup tarragon vinegar
  • 1 3/4 cups  half & half creamer
  • 1 tsp Worcestershire sauce
  • 1 tsp Tabasco® hot sauce
  • 1/2 tsp black pepper
  • 1 oz shredded sharp cheddar cheese

Instructions

  • Cut bread into cubes. Place on a baking sheet and bake at 225° F for 15 minutes. Turn cubes over and continue baking 15 minutes or until dry and crisp.
  • Dice onion, mushrooms and bell peppers.
  • Melt margarine in a small skillet and sauté onion,  mushrooms and red peppers. 
  • Grease a 9” square baking dish with nonstick cooking spray. Arrange half of the bread cubes in a single layer in the dish and sprinkle with half of the vegetable mixture. Arrange spinach leaves on top.
  • Form a second layer with remaining bread and vegetables on top.
  • Whisk together eggs, vinegar, half & half creamer, Worcestershire sauce, hot sauce and black pepper. Pour evenly over the bread.
  • Cover surface with plastic wrap and refrigerate at least 1 hour or overnight.
  • Allow strata to stand at room temperature for 20 minutes.
  • Pre-heat oven to 325° F.  Remove plastic wrap and bake 50 minutes.
  • Remove from oven and sprinkle cheddar cheese over the top. Cook fo an additional 10 minutes or until a knife inserted near the center comes out clean. Cut into 9 servings and serve hot.

Nutrition

Calories: 212kcal | Carbohydrates: 15g | Protein: 11g | Fat: 12g | Cholesterol: 165mg | Sodium: 218mg | Potassium: 347mg | Fiber: 2g | Calcium: 151mg | Phosphorus: 207mg

Pork Chops with Spiced Apples

October 22, 2019

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Pork Chops with Spiced Apples

Course: Entree, Main Course
Servings: 4
Calories: 306kcal

Ingredients

  • 1 lb  pork chops
  • 2 tbsp butter
  • 1/4 cup brown sugar
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 2 medium tart apples

Instructions

  • Preheat oven to broil. Peel, core, and slice apples.
  • Broil pork chops in the oven, 4 to 5 minutes on each side.
  • While pork chops are cooking, melt butter in skillet and stir in brown sugar, salt, pepper, nutmeg, cinnamon and apples.
  • Cover and cook until apples are tender and sauce begins to thicken.
  • Spoon sauce over cooked chops and serve.

Notes

Serving Size: 1 pork chop, apples and sauce

Nutrition

Calories: 306kcal | Carbohydrates: 21g | Protein: 22g | Fat: 16g | Cholesterol: 88mg | Sodium: 192mg | Potassium: 473mg | Fiber: 1g | Calcium: 39mg | Phosphorus: 194mg

Pork Chops and Peaches

October 22, 2019

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Pork Chops and Peaches

Course: Entree, Main Course
Servings: 6
Calories: 282kcal

Ingredients

  • 1/2 cup all-purpose flour
  • 1  large egg
  • 1/4 cup water
  • 3/4 cup cornflake crumbs
  • 6 center cut pork chops, 3-1/2 ounces each
  • 2 tbsp unsalted margarine
  • 1 tsp paprika
  • 1/4 tsp salt
  • 6 peach halves, canned in juice

Instructions

  • Preheat oven to 350 °F.
  • Combine flour in a flat shallow pan or plate.
  • Beat egg and water mixture together in a shallow bowl. Place cornflake crumbs on a shallow plate.
  • Dredge pork chops in flour to coat. Dip each chop in egg mixture then dredge in cornflake crumbs.
  • Place chops on a baking sheet sprayed with non-stick cooking spray. Drizzle with melted margarine.
  • Dust chops with paprika and salt; refrigerate for at least 1 hour.
  • Bake pork chops for 40 minutes or until done.
  • Grill drained peach halves on a grill pan and top each pork chop with a peach half before serving.

Nutrition

Serving: 1chop | Calories: 282kcal | Carbohydrates: 25g | Protein: 23g | Fat: 10g | Cholesterol: 95mg | Sodium: 263mg | Potassium: 394mg | Fiber: 1g | Calcium: 28mg | Phosphorus: 203mg

Jicama and Carrot Salad

October 22, 2019

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Jicama and Carrot Salad

Course: Salad, Side Dish
Servings: 4
Calories: 75kcal

Ingredients

  • 1/2 cup carrots
  • 1 1/2 cups jicama
  • 1 tbsp cilantro
  • 2 tbsp lime juice
  • 1 tbsp canola oil
  • 1 tbsp  honey

Instructions

  • Grate the carrots and jicama. Chop the cilantro. Combine in a medium bowl.
  • In a small jar or bowl combine lime juice, oil and honey. Pour over the carrot mixture and toss to combine.

Nutrition

Calories: 75kcal | Carbohydrates: 11g | Protein: 1g | Fat: 3g | Cholesterol: 0mg | Sodium: 12mg | Potassium: 130mg | Fiber: 3g | Calcium: 12mg | Phosphorus: 15mg

Low Sodium Burger

October 22, 2019

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Low Sodium Burger

You wont miss the salt in this yummy burger with salt-free herb seasoning blend.
Course: Entree, lunch, Main Course
Servings: 4
Calories: 242kcal

Ingredients

  • 3 tbsp rice milk
  • 5 salt-free soda crackers
  • 1 large egg
  • 1 tsp  salt-free herb seasoning blend
  • 1 lb  ground beef, 85% lean

Instructions

  • Crush the soda crackers, then combine them with the milk in a bowl. Let stand until crackers are soft.
  • Beat the egg and stir into cracker mixture. Add the herb blend; mix well, breaking up the crackers if necessary. Add the ground beef and mix well.
  • Pat the ground beef mixture into 4 equal-size patties. 
  • Grill over medium heat until cooked until the internal temperature is at least 160º F.
  • Serve on a bun with desired toppings, or serve patty with a vegetable and starch of choice

Nutrition

Calories: 242kcal | Carbohydrates: 7g | Protein: 22g | Fat: 14g | Cholesterol: 116mg | Sodium: 92mg | Potassium: 328mg | Fiber: 0g | Calcium: 31mg | Phosphorus: 188mg