Author: NutriScape Downloads Staff

Hot Wings

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Hot Wings

Course: Snack
Servings: 12
Calories: 131kcal

Ingredients

  • 8 tbsp  unsalted butter
  • 1/3 cup Tabasco® hot pepper sauce
  • 1/4 cup  roasted red pepper sauce
  • 1/4 cup low-sodium tomato sauce
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp dried Italian seasoning blend
  • 24 chicken wing drummettes

Instructions

  • Preheat the oven to 400° F.
  • Melt the butter in a saucepan.
  • Add the hot sauce, red pepper sauce, tomato sauce, olive oil, garlic powder and Italian seasonings and stir to combine. Remove the pan from the heat.
  • Place the chicken wings in a baking dish.
  • Pour the sauce over the  wings and bake for 30 to 35 minutes. Check for doneness.
  • Serve the wings hot or place in a covered warming dish or crock pot, until ready to serve.

Nutrition

Serving: 2wings | Calories: 131kcal | Carbohydrates: 0g | Protein: 8g | Fat: 11g | Cholesterol: 63mg | Sodium: 64mg | Potassium: 105mg | Fiber: 0g | Calcium: 8mg | Phosphorus: 61mg

Sausage Breakfast Sandwich

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Sausage Breakfast Sandwich

Course: Breakfast
Servings: 1
Calories: 253kcal

Ingredients

  • nonstick cooking spray
  • 1/4 cup liquid low-cholesterol egg substitute
  • 1 English muffin
  • 1  turkey sausage patty
  • 1 tbsp shredded natural sharp cheddar cheese

Instructions

  • In a small skillet sprayed with nonstick cooking spray, pour egg product and cook over medium low heat. When egg appears almost cooked through, turn over with a spatula and cook additional 30 seconds.
  • Toast English muffin.
  • Place turkey sausage patty on a plate, cover with a paper towel and cook in the microwave for 1 minute or the time recommended on package.
  • Assemble cooked egg on English muffin (fold to fit muffin). Top with sausage patty, then sharp cheddar cheese and remaining muffin half.

Nutrition

Serving: 1sandwich | Calories: 253kcal | Carbohydrates: 26g | Protein: 17g | Fat: 9g | Cholesterol: 32mg | Sodium: 591mg | Potassium: 218mg | Fiber: 2g | Calcium: 174mg | Phosphorus: 158mg

Breakfast Bagel

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Breakfast Bagel

Course: Breakfast
Servings: 2
Calories: 134kcal

Ingredients

  • 1 bagel, 2 ounce size
  • 2 tbsp cream cheese
  • 2 tomato slices, 1/4" thick
  • 2 red onion slices
  • 1 tsp low-sodium lemon pepper seasoning

Instructions

  • Slice bagel and toast until golden brown.
  • Spread cream cheese over each bagel half. Place onion slice and tomato slice on top and sprinkle with lemon pepper.

Notes

Serving Size: 1/2 bagel with toppings

Nutrition

Calories: 134kcal | Carbohydrates: 19g | Protein: 5g | Fat: 6g | Cholesterol: 15mg | Sodium: 219mg | Potassium: 162mg | Fiber: 2g | Calcium: 9mg | Phosphorus: 50mg

Tacos with Mexican Spice Seasoning

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Tacos with Mexican Spice Seasoning

Course: Main Course
Servings: 7
Calories: 340kcal

Ingredients

  • 5 tbsp onion
  • 2 cups lettuce
  • 1 lb ground beef
  • 1 Mexican Spice Seasoning recipe (under Seasonings and Sauces). 
  • 1/2 cup low-sodium tomato sauce 
  • 14  flour tortillas, 6-inch
  • 5 tbsp shredded sharp cheddar cheese
  • 5 tbsp sour cream

Instructions

  • Chop the onion and lettuce.
  • Brown and drain the ground beef. Add the seasoning mixture and the low-sodium tomato sauce. Heat over medium heat. Warm the tortillas.
  • To assemble soft tacos, take 1 flour tortilla, add 1/4 cup seasoned ground beef, 1 teaspoon cheese, 1 teaspoon onion, 1 teaspoon sour cream and lettuce as desired.

Nutrition

Serving: 2tacos | Calories: 340kcal | Carbohydrates: 32g | Protein: 19g | Fat: 15g | Cholesterol: 53mg | Sodium: 494mg | Potassium: 422mg | Fiber: 2g | Calcium: 143mg | Phosphorus: 276mg

Pan-Glazed Chicken

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Pan-Glazed Chicken

Course: Entree, lunch
Servings: 4
Calories: 190kcal

Ingredients

  • 2 tsp olive oil
  • 1 lb  boneless, skinless chicken breasts
  • 1/4 tsp black pepper
  • 2 tbsp  balsamic vinegar
  • 2 tbsp honey
  • 2 tsp dried basil

Instructions

  • Heat olive oil in a pan over medium heat. Add chicken and sprinkle with pepper.
  • Sauté chicken for 5 minutes on each side, until brown.
  • Add balsamic vinegar and sauté for one minute – flipping chicken over to coat.
  • Add honey and basil. Stir and flip chicken to coat. Cook for one minute longer.

Nutrition

Serving: 1breast | Calories: 190kcal | Carbohydrates: 10g | Protein: 26g | Fat: 5g | Cholesterol: 70mg | Sodium: 64mg | Potassium: 251mg | Fiber: 0g | Calcium: 30mg | Phosphorus: 194mg

Roasted Rosemary-Cauliflower

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Roasted Rosemary-Cauliflower

Course: Side Dish
Servings: 9
Calories: 32kcal

Ingredients

  • 6 cups cauliflower florets
  • 1 tbsp  fresh rosemary
  • 1 1/2 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions

  • Preheat oven to 450° F.
  • Cut cauliflower florets into bite-size pieces. Chop rosemary.
  • In a large bowl, toss cauliflower with remaining ingredients.
  • Spread seasoned cauliflower on an ungreased baking sheet. Roast for 15 minutes; remove from oven and stir.
  • Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

Nutrition

Calories: 32kcal | Carbohydrates: 2g | Protein: 1g | Fat: 2g | Cholesterol: 0mg | Sodium: 80mg | Potassium: 204mg | Fiber: 2g | Calcium: 16mg | Phosphorus: 30mg

Herbed Chicken

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Herbed Chicken

VERY easy! Baked chicken seasoned with garlic, parsley, basil, tomato, and red pepper flakes. Simple dinner.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Entree, Main Course
Servings: 5
Calories: 150kcal

Ingredients

  • 1 tbsp dried parsley, divided
  • 1 tbsp dried basil, divided
  • 4 skinless, boneless chicken breast halves
  • 4 cloves garlic, thinly sliced
  • 1/2 tsp salt
  • 1/2 tsp crushed red pepper flakes
  • 2 tomatoes, sliced

Instructions

  • Preheat oven to 350 degrees F (175 degrees C). Coat a 9×13 inch baking dish with cooking spray.
  • Sprinkle 1 teaspoon parsley and 1 teaspoon basil evenly over the bottom of the baking dish. Arrange chicken breast halves in the dish, and sprinkle evenly with garlic slices. In a small bowl, mix the remaining 2 teaspoons parsley, remaining 2 teaspoons basil, salt, and red pepper; sprinkle over the chicken. Top with tomato slices.
  • Bake covered in the preheated oven 25 minutes. Remove cover, and continue baking 15 minutes, or until chicken juices run clear.

Nutrition

Calories: 150kcal | Carbohydrates: 4.1g | Protein: 25.6g | Fat: 3.1g | Saturated Fat: 0.8g | Cholesterol: 67mg | Sodium: 355mg | Potassium: 405mg | Fiber: 1.3g | Calcium: 46mg | Iron: 2mg

Whipped Potatoes and Cauliflower

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Whipped Potatoes and Cauliflower

Course: Side Dish
Servings: 5
Calories: 80kcal

Ingredients

  • 1 cup potatoes
  • 3 cups cauliflower
  • 1 tbsp margarine
  • 1/4 cup half & half
  • 1/4 tsp salt

Instructions

  • Peel potato and cut into small cubes. Soak or double-boil to reduce potassium if you are on a low potassium diet (see helpful hints below). 
  • In a medium-size pot, boil cauliflower and potatoes for 25 minutes.  Drain and place in food processor or mixing bowl.
  • Add margarine, half & half and salt (optional).  Process or mix on high speed until smooth.  Serve hot. 

Notes

  • Potatoes are very high in potassium but you can remove part of the potassium by using one of these methods:
    • Double cook method: Peel and dice potatoes. Place in a large pot of water and bring to a boil. Drain the water and add fresh water to the pot. Bring to a boil, cook for 10 minutes then drain and set aside.
    • Leaching method:  Peel and dice potatoes. Place in a large pot of warm tap water and soak for 2 to 4 hours. Drain and set aside.
  • Skip step # 1 if you are not on a low potassium diet.
  • Omit salt if adding other sodium containing toppings such as gravy, salted butter, etc.  Sodium content per portion is 37 milligrams prepared without salt.
  • Frozen cauliflower can be substituted for fresh.
  • Freeze extra portions for later meal.  Reheat in microwave.

Nutrition

Calories: 80kcal | Carbohydrates: 11g | Protein: 2g | Fat: 3g | Cholesterol: 4mg | Sodium: 52mg | Potassium: 178mg | Fiber: 3g | Calcium: 27mg | Phosphorus: 55mg

Breakfast Burrito

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Breakfast Burrito

Course: Breakfast
Servings: 2
Calories: 366kcal

Ingredients

  • nonstick cooking spray
  • 4 eggs
  • 3 tbsp Ortega green chiles, diced
  • 1/4 tsp ground cumin
  • 1/2 tsp Tabasco hot pepper sauce
  • 2 flour tortillas, burrito size

Instructions

  • Spray a medium-size skillet with nonstick cooking spray and heat over medium heat.
  • In a bowl, beat eggs with green chiles, cumin and hot sauce. Pour eggs into skillet and cook and stir 1 to 2 minutes until eggs are done.
  • Heat tortillas for 20 seconds in microwave or in separate skillet over medium heat. Place half the egg mixture on each tortilla and roll up burrito style.

Nutrition

Serving: 1burrito | Calories: 366kcal | Carbohydrates: 33g | Protein: 18g | Fat: 18g | Cholesterol: 372mg | Sodium: 594mg | Potassium: 245mg | Fiber: 3g | Calcium: 117mg | Phosphorus: 300mg

Waldorf Chicken Salad

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Waldorf Chicken Salad

A very versatile filling for a sandwich or wrap. You can go bold by adding in hot sauce and celery with carrots, you can go sweet with grapes and oranges, or even go exotic with curry. The one factor is generally mayonnaise, and while creamy and delicious, it packs excess fat and calories. This Waldorf chicken salad lightens it up with Greek yogurt. Savory Spice Shop(R) Park Hill maple pepper is a match made in heaven with this recipe.


Prep Time5 mins
Total Time5 mins
Course: Salad
Servings: 4
Calories: 179kcal

Ingredients

  • 3 oz plain Greek yogurt
  • 1 tsp apple cider vinegar
  • 1/8 tsp poppy seeds
  • 2 tsp maple pepper seasoning (such as Savory Spice Shop(R) Park Hill)
  • salt to taste
  • 6 oz chopped, cooked chicken
  • 1/2 cup chopped Honeycrisp apple
  • 1/4 cup chopped toasted walnuts
  • 1 tbsp milk, or as needed (optional)

Instructions

  • Stir together yogurt, vinegar, poppy seeds, maple pepper seasoning, and salt in a bowl. Add chicken, apple, and walnuts; mix to combine. If mixture seems too thick, add milk until desired consistency is reached

Notes

Note:  You can substitute a little maple syrup and black pepper for the maple pepper seasoning.

Nutrition

Calories: 179kcal | Carbohydrates: 6.2g | Protein: 13.1g | Fat: 12.4g | Saturated Fat: 3.1g | Cholesterol: 38mg | Sodium: 83mg | Potassium: 127mg | Fiber: 0.9g | Calcium: 19mg | Iron: 1mg