Author: NutriScape Downloads Staff

Healthy Mexican Soup

October 21, 2019

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Healthy Mexican Soup

A spicy Mexican soup with hidden healthy ingredients. Very easy to adapt and personalize! The pasta, tofu, and wheat germ are optional, but they add a lot of health benefits! It's hard to go wrong with this recipe. If you have a little more or a little less of certain items, dump them all together and see what you think!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Entree, Main Course, Soup
Servings: 4
Calories: 313kcal

Ingredients

  • 1 28 ounce) can diced tomatoes, undrained
  • 2 cups water
  • 1 (15.5 ounce) can kidney beans
  • 1 cup frozen corn, or more to taste
  • 1 up whole wheat rotini pasta
  • 2  slices medium-firm tofu, cubed
  • 1/4 cup wheat germ, or more to taste
  • 1 dash hot pepper sauce (such as Tabasco®), or to taste
  • 1/2 cup Pace® medium salsa

Instructions

  • Combine diced tomatoes, water, kidney beans, corn, rotini, tofu, wheat germ, hot pepper sauce, and salsa in a pot; bring to a boil, reduce heat, and simmer until rotini are tender, about 20 minutes. Optional: Dress it up a little with a teaspoon of sour cream, cilantro leaves, and a sprinkle of grated cheddar. Yum!

Nutrition

Calories: 313kcal | Carbohydrates: 58g | Protein: 17g | Fat: 4g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 598mg | Potassium: 612mg | Fiber: 13g | Calcium: 215mg | Iron: 7mg

Roasted Cauliflower and Carrot Salad

October 21, 2019

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Roasted Cauliflower and Carrot Salad

Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Servings: 8
Calories: 160kcal

Ingredients

  • 1 small head cauliflower
  • 5 medium carrots
  • 1 large turnip
  • 1 medium onion
  • 6 tbsp Bertolli  olive oil
  • 1 tbsp Italian seasoning blend
  • 3 tbsp  unseasoned rice vinegar
  • 1 1/2 tbsp  maple syrup
  • 1/4 tsp mustard powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 6 cups baby leaf lettuce
  • 1/2 cup pomegranate seeds (arils) 

Instructions

  • Preheat oven to 425° F. Cut cauliflower into florets. Peel carrots, cut in half vertically, then cut into 2-inch pieces. Peel turnip and dice into bite-size pieces. Dice onion into bite-size pieces.
  • In a large bowl toss cauliflower, carrots, turnips and onions with 3 tablespoons of the olive oil and Italian seasoning blend. Place onto a baking sheet and roast for 20 minutes. Remove baking sheet from oven and stir vegetables. Continue baking for 15 minutes or until vegetables are tender.
  • While vegetables are roasting, make the salad dressing. In a small bowl combine remaining 3 tablespoons of olive oil, rice vinegar, maple syrup, mustard, salt, black pepper and garlic powder.
  • To assemble the salad combine the lettuce and roasted vegetables, then toss with the dressing. Top with pomegranate seeds and serve immediately

Nutrition

Calories: 160kcal | Carbohydrates: 13g | Protein: 2g | Fat: 11g | Cholesterol: 0mg | Sodium: 134mg | Potassium: 378mg | Fiber: 3g | Calcium: 48mg | Phosphorus: 53mg

Chicken Cacciatore for the Instant Pot(R)

October 21, 2019

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Chicken Cacciatore for the Instant Pot(R)

Using the Instant Pot(R), you get an intensely flavorful meal made in minutes that will have your family thinking you simmered this all day. Serve over rice, cauliflower rice or eat as a stew!
Prep Time15 minutes
Cook Time40 minutes
5 minutes
Total Time1 hour
Course: Entree, Main Course
Servings: 4
Calories: 392kcal

Ingredients

  • 4 (6 ounce)s bone-in chicken thighs, with skin
  • 2 tbsp Bertolli olive oil
  • 3 stalks celery, chopped
  • 1 (4 ounce) package sliced fresh mushrooms
  • 2 cloves garlic, minced
  • 1 (14 ounce) can stewed tomatoes
  • 2 tsp teaspoons herbes de Provence
  • 3/4 cup water
  • 3 cubes chicken bouillon, crumbled
  • 2 tbsp  tomato paste
  • 1 pinch  red pepper flakes (optional)
  • 1 pinch ground black pepper (optional)

Instructions

  • Rinse chicken thighs and pat dry with paper towels. Heat oil in the pot of an electric pressure cooker (such as Instant Pot(R)) on "Saute" mode; add chicken. Cook until browned, about 6 minutes per side. Transfer chicken to a plate, reserving drippings in the pot.
  • Place celery, onion, and mushrooms in the pot; cook and stir until soft, about 5 minutes. Add garlic; cook until fragrant, about 2 minutes. Place chicken back in the pot; add tomatoes and tomato paste. Sprinkle with herbes de Provence. Top with water and Better than bouillon.
  • Close and lock the lid. Select high pressure according to manufacturer's instructions. Allow 10 to 15 minutes for pressure to build. Cook for 11 minutes.
  • Release pressure carefully using the quick-release method according to manufacturer's instructions, about 5 minutes. Unlock and remove lid carefully, turning it away from you. Test chicken for doneness; an instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C). Season the chicken to taste with red pepper flakes and black pepper.
  • If a thicker sauce is desired, remove chicken and bring sauce to a boil on "Saute" mode. Cook until reduced and thickened.

Notes

Substituting a low-sodium chicken broth for the water and chicken bouillon will greatly reduce the sodium in this recipe.

Nutrition

Serving: 4oz | Calories: 392kcal | Carbohydrates: 14g | Protein: 30g | Fat: 25g | Saturated Fat: 6g | Cholesterol: 96mg | Sodium: 1073mg | Potassium: 715mg | Fiber: 3g | Calcium: 81mg | Iron: 4mg

Rutabaga Stew

October 21, 2019

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Rutabaga Stew

This stew is hearty, filling, and inexpensive not to mention extremely delicious and fairly easy to make. The hardest part and the most time-consuming part for this stew is preparing the vegetables but it is worth it! Pork, beef, or venison are all good in this recipe, too."
Prep Time20 minutes
Cook Time4 hours 5 minutes
Total Time4 hours 25 minutes
Course: Carbohydrate Foods, Entree, Main Course, Soup
Servings: 15
Calories: 111kcal

Ingredients

  • 1 tbsp vegetable oil
  • 1 1/2 lbs chicken, diced
  • 4 rutabagas, peeled and diced
  • 4 medium beets, peeled and diced
  • 4 carrots, diced
  • 3 stalks celery.diced
  • 1 red onion, diced
  • water to cover

Instructions

  • Heat vegetable oil in a Dutch oven or large pot over medium heat. Cook and stir chicken in hot oil until completely browned, 3 to 5 minutes. Add rutabagas, beets, carrots, celery, and red onion to the pot. Pour enough water over the vegetable mixture to cover completely. Reduce heat to low and cook at a simmer for at least 4 hours, adding water as needed to keep vegetables submerged.

Nutrition

Calories: 111kcal | Carbohydrates: 12.9g | Protein: 12.7g | Fat: 2.1g | Saturated Fat: 0g | Cholesterol: 23mg | Sodium: 80mg | Potassium: 560mg | Fiber: 3.9g | Calcium: 72mg | Iron: 1mg

Slow Cooker Black Bean Soup

October 21, 2019

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Slow Cooker Black Bean Soup

This soup can be served as is or blended for a creamy version. Add your favorite toppings such as avocado or sour cream.
Prep Time5 minutes
Cook Time6 hours
Total Time6 hours 5 minutes
Course: Carbohydrate Foods, Entree, Main Course, Soup
Servings: 6
Calories: 281kcal

Ingredients

  • 1 lb dry black beans, soaked overnight
  • 4 tsp diced jalapeno peppers
  • 6 cups low-sodium chicken broth
  • 1 tsp garlic powder
  • 1 tbsp chili powder
  • 3/4 tsp ground cumin
  • 1/2 tsp ground black pepper
  • 1/2 tsp hot pepper sauce

Instructions

  • Drain black beans, and rinse.
  • Combine beans, jalapenos, and chicken broth in a slow cooker. Season with garlic powder, chili powder, cumin and hot pepper sauce.
  • Cook on High for 4 hours. Reduce heat to Low, and continue cooking for 2 hours, or until you are ready to eat.

Nutrition

Calories: 281kcal | Carbohydrates: 49.7g | Protein: 17.7g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 5mg | Sodium: 404mg | Potassium: 1170mg | Fiber: 12.2g | Calcium: 102mg | Iron: 4mg

Healthy Green Juice

October 21, 2019

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Healthy Green Juice

Great healthy drink for detoxing or just because! Adjust fruit and veggie amounts to suit your personal taste. More apple equals a sweeter drink. Store any extra in a glass jar in the fridge for up to a day. Shake before drinking. If you don't have a juicer you can still enjoy this healthy drink.  simply core the apples and chop the veggies into manageable-sized pieces and use your food processor or blender for a more pulpy drink.
Prep Time10 minutes
Total Time10 minutes
Course: Drinks
Servings: 2
Calories: 143kcal

Equipment

  • Juicer

Ingredients

  • 2 green apples, halved
  • 4 stalks celery, leaves removed
  • 1 cucumber
  • 6 kale leaves
  • 1/2 lemon, peeled
  • 1 (1 inch) piece fresh ginger

Instructions

  • Process green apples, celery, cucumber, kale, lemon, and ginger through a juicer.

Nutrition

Calories: 143kcal | Carbohydrates: 36g | Protein: 4.1g | Fat: 1.1g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 95mg | Potassium: 883mg | Fiber: 7.7g | Calcium: 161mg | Iron: 2mg

Braised Balsamic Chicken

October 21, 2019

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Braised Balsamic Chicken

This tangy chicken pairs well with brown rice.  Green beans make a nice side dish.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Entree, Main Course
Servings: 6
Calories: 196kcal

Ingredients

  • 6 skinless, boneless chicken breast halves
  • 1 tsp garlic salt
  • ground black pepper to taste
  • 2 tbsp Bertolli extra virgin olive oil
  • 1 onion, thinly sliced
  • 1 14.5 ounce) can diced tomatoes
  • 1/2 cup balsamic vinegar
  • 1 tsp dried basil
  • 1 tbsp Italian seasoning

Instructions

  • Season both sides of chicken breasts with garlic salt and pepper.
  • Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
  • Pour diced tomatoes and balsamic vinegar over chicken; season with basil and Italian seasoning. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).


Nutrition

Calories: 196kcal | Carbohydrates: 8g | Protein: 24g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 61mg | Sodium: 511mg | Potassium: 209mg | Fiber: 1g | Calcium: 35mg | Iron: 2mg

Beef and Vegetable Stir-Fry

October 21, 2019

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Beef and Vegetable Stir-Fry

The Beef & Vegetable Stir-Fry is a delicious blend of savory flavors. Make it even lighter by serving it over riced cauliflower instead of rice.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Entree, Main Course
Servings: 4
Calories: 333kcal

Ingredients

  • 1 lb top sirloin steak boneless
  • 4 cups assorted fresh vegetables: sugar snap peas, broccoli florets, red and yellow bell pepper, onion and green onion
  • 2 cloves garlic, minced
  • 1/4 cup light soy sauce
  • 1/4 cup water
  • 1/2 tsp ground ginger
  • 1/2 tsp crushed red pepper flakes
  • 1-2 pkts Splenda or Stevia brand sweetener
  • 2 cups hot cooked rice
  • 2 tbsp unsalted dry-roasted peanuts (optional)

Instructions

  • Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
  • Combine vegetables and 3 tablespoons water in large nonstick skillet. Cover and cook over medium-high heat 4 minutes or until crisp-tender. Remove and drain.
  • Heat same pan over medium-high heat until hot. Add half of beef and half of garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove. Repeat with remaining beef and garlic.
  • In a measuring cup, combine soy sauce, 1/4 cup water, ground ginger, Stevia, and red pepper flakes. Mix well.
  • Return all beef and vegetables to pan. Add contents of measuring cup and heat through. Serve over rice or riced cauliflower. Sprinkle with peanuts, if desired.

Nutrition

Calories: 333kcal | Carbohydrates: 32g | Protein: 25.2g | Fat: 9.6g | Saturated Fat: 2g | Cholesterol: 39mg | Sodium: 580mg | Potassium: 326mg | Fiber: 2.1g | Calcium: 25mg | Iron: 2mg

Ham and Egg Muffins

October 21, 2019

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Ham and Egg Muffins

This is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat on your way out the door in the morning. These freeze well and can be reheated at anytime.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Breakfast, Snack
Servings: 12
Calories: 101kcal

Ingredients

  • cooking spray
  • 6 large eggs
  • 1 1/2 cups frozen chopped spinach, thawed and drained
  • 1 cup chopped red bell pepper
  • 7 oz diced fully cooked ham
  • 3/4 cup egg whites
  • 1/4 cup crumbled feta cheese
  • 2 tbsp water
  • salt and ground black pepper to taste

Instructions

  • Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.
  • Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.
  • Bake in the preheated oven until set in the middle, 20 to 25 minutes.

Nutrition

Calories: 101kcal | Carbohydrates: 2g | Protein: 9.1g | Fat: 6.3g | Saturated Fat: 2g | Cholesterol: 105mg | Sodium: 333mg | Potassium: 205mg | Fiber: 0.8g | Calcium: 57mg | Iron: 1mg

Egg Sandwich with Potato

October 20, 2019

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Egg Sandwich with Potato

Course: Breakfast
Servings: 4
Calories: 327kcal

Ingredients

  • 1  medium baking potato
  • 2 tbsp canola oil
  • 6  large eggs
  • 4 whole wheat Oroweat® sandwich thins
  • 4 tsp salsa

Instructions

  • Reduce potassium in potatoes by one of the methods shown below in the Helpful hints. (Skip this step if you do not need a low potassium diet.)
  • Heat the oil in a skillet and add the diced potatoes. Cook until potatoes are browned. Toast sandwich thins while potatoes are browning.
  • Beat the eggs and pour over the potatoes. Reduce heat to low and stir eggs with potatoes for 2-3 minutes until eggs are set.
  • Spoon the egg and potato mixture evenly onto sandwich thins. Top each sandwich with a teaspoon of salsa if desired. Add sandwich thin top to make sandwich and enjoy.

Notes

Helpful hints

  • Substitute whole wheat toast or a soft warm flour tortilla (fajita size) for sandwich thins.
  • One medium baking potato weighs about 12 ounces.
  • Double-cook technique for reducing potassium in potatoes: Peel potatoes and cut into thin slices, diced small or shred for hash browns. Place potato pieces in a pot of water and bring to a boil. Drain water then add fresh water. Bring water to a boil and cook potatoes until tender. Drain water and prepare potatoes as desired. The double cook method reduces potassium below 200 mg for a 100 gram portion (2/3 cup).

Nutrition

Serving: 1sandwich | Calories: 327kcal | Carbohydrates: 32g | Protein: 16g | Fat: 15g | Cholesterol: 279mg | Sodium: 318mg | Potassium: 377mg | Fiber: 6g | Calcium: 90mg | Phosphorus: 272mg