|
| Recipes | ||
| The following is a list of recipes that have either been given to me or that I have found myself. I hope you enjoy them. If you would like to send me a recipe to put on this page, e-mail me at menieres@maine.rr.com I will add new recipes to the top of this page so you can easily check back and find out what is new. The only guideline is that the recipe be reduced sodium. I would like low fat and low cholesterol as well, but the main focal point is reduced sodium. |
| Sweet and Sour Pork Chops | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 1 tsp olive oil 4 pork chops 1/4 cup apple juice 2 tbsp brown sugar 2 tbsp low sodium soy sauce 1/4 tsp crushed red pepper flakes (optional) 4 cup(s) no yolk egg noodles 2 tsp cornstarch 2 tbsp water |
PER SERVING: Calories........210 Fat................5 grams Cholesterol....97 mg sodium...........75 mg |
| 1) in a bowl whisk together the apple juice, brown sugar, soy sauce and red
pepper. Set aside 2) in a large non stick skillet, heat oil over a med-high heat. (You can use a spray like Pam, etc. instead)Add chops and brown 2 minutes per side. 3) pour sauce over chops. reduce heat to low; cover and simmer about 10 minutes 4) while chops are simmering, cook noodles according to package 5) remove chops when done. in a bowl combine water and cornstarch; stir into sauce in skillet. 6) cook sauce over a medium heat 1-2 min. pour sauce over chops and noodles and serve |
|
| Chicken Roll-ups | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 4 cup(s) broccoli, cooked then cooled 3/4 cup(s) fat-free sour cream 1 tsp black pepper 1 tsp low salt Worchestire sauce 4 Toothpicks 1/4 cup(s) grated Parmesan cheese 4 medium boneless skinless chicken breasts (butterflied) 1 small onion, finely chopped 2 small garlic cloves, finely chopped small |
PER SERVING: Calories........294 Fat................5 grams Cholesterol....94 mg sodium...........89 mg |
| * Preheat oven to 375 degrees 1) Spray baking dish with vegetable cooking spray 2) Pound chicken breasts to appx 1/2" thickness 3) Mix sour cream, onion, garlic, pepper and Worchestire sauce 4) Spread 3 tbsp of mixture onto each chicken breast 5) Add 1 cup broccoli to each breast, then roll breasts and stick with toothpick to hold the shape ** Use less broccoli if chicken breasts are small ** 6) Put rolled breasts in baking dish and bake covered for 25 minutes. 7) A few minutes before removing from oven, sprinkle Parmesan over all breasts 8) Bake the remaining few minutes uncovered to melt cheese. |
|
| Aunt Willie's Wheat Bread for Bread Machines | |
| Contributed by: Aunt Willie | |
| All ingredients should be at room temperature. 1 and 1/4 to 1 and 1/2 cups of water 1 and 1/2 Tbl vegetable oil 2 Tbl molasses 2 cups bread flour 2 cups whole wheat flour 1 and 1/2 tsp active dry yeast |
|
| When making bread by hand, the flour amount is used to control the dough consistency. With a bread machine, the water or liquid is the controlling factor. Start with the smaller amount of water, then add one Tbl at a time if the dough seems too dry during the first knead cycle in the machine . Follow individual bread machine standard instructions, usually as follows: Measure all ingredients into bread pan. Select Whole Wheat setting. Press Start to begin cycle. This makes a 2 pound loaf of bread. |
|
| Aunt Willie's White Bread for Bread Machines | |
| Contributed by: Aunt Willie | |
| All ingredients should be at room temperature. 1 and 1/4 to 1 and 1/2 cups of water 2 Tbl butter or margarine 4 cups bread flour 2 Tbl dry powdered milk 2 Tbl sugar 2 tsp dry active yeast | |
| When making bread by hand, the flour amount is used to control the dough consistency. With a bread machine, the water is the controlling factor. Start by using the smaller amount of water, then add one TBL at a time if the dough seems too dry during the first knead cycle in the machine. Follow individual bread machine instructions, usually as follows: Measure all ingredients into bread pan. Select desired setting. Press start to begin cycle. Makes a 2 pound loaf. |
|
| Pepper-Chicken Toss | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 1 pound fettucini (or any pasta you want) 1/4 cup olive oil or vegetable oil 3 whole skinless, boneless chicken breasts, cut into strips 2 large red bell peppers, cut into strips 2 large yellow bell peppers, cut into strips 1 medium green bell pepper, cut into strips 1 medium onion, cut into small chunks 2 cups sliced mushrooms 2 tbls grated parmesean cheese 1/4 tsp any herb seasoning you like. |
PER SERVING: Calories........264 Fat................5 grams Cholesterol....26 mg sodium...........25 mg |
| Cook fettucini and drain. In a large skillet, heat oil. Add chicken, peppers, onions, mushrooms and seasoning. Cook and stir over medium heat until chicken is cooked through, about 8-10 minutes. (Sometimes I add a splash of white wine halfway through the cooking... must not too much) Add hot, cooked fettucini and parmesean cheese to skillet. Toss to coat the pasta. | |
| Chicken Curry | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 1/2 cup all-purpose flour 1/4 tsp. black pepper 2 whole chicken breasts, split, skinned and boned 3 tbsp olive oil 1 cup chopped onion 1/2 cup chopped green bell pepper 1 clove garlic, chopped 1 1/2 tsp. curry powder 1/2 tsp. dried thyme leaves, crushed 2 cups diced fresh or canned tomatoes hot cooked rice (optional) |
PER SERVING: Calories........294 Fat................5 grams Cholesterol....94 mg sodium...........47 mg |
| Preheat oven to 350 degrees. Combine flour and black pepper; sprinkle over both side of chicken breasts. Heat olive oil in large skillet over medium heat. Cook chicken 15 minutesor until lightly browned on both sides. Remove from skillet; place in large ovenproof casserole. In same skillet, cook and stir onion, green pepper, garlic, tomatoes, curry powder and thyme 5 minutes or until heated through. Pour tomato mixture over chicken in casserole. Bake, uncovered, for 30 minutes or until chicken is tender. Serve over hot cooked rice. |
|
| Apple Pie | |
| Contributed by: Aunt Willie | |
| Chris, thought I would send you this recipe of Willie's as it seems to fit the bill of low fat/low cholesterol and low sodium. I make it a lot and eat it warm for breakfast. - Annie for Aunt Willie |
|
| Peel, core and slice 2 large tart apples (if using a larger dish may need 3 apples). Spray pie dish with cooking spray and place apples inside, should fill dish about 2/3 full. Sprinkle apple slices with 2 Tblspn sugar and 2 Tblspn cinnamon. In med bowl mix 3/4 cup no sugar applesauce, 1 tsp vanilla, 1 cup sugar, 1 cup flour, pinch of salt (Chris - just leave this out), 2 beaten eggs or equivalent egg substitute, 1/2 cup chopped walnuts and 1/2 cup raisins (last 2 both optional). Spread over the top of the apple slices, spray top well with cooking spray and bake at 350 degrees for 45 min. | |
| Low Sodium Honey Salad Dressing | |
| Contributed by: Aunt Willie | |
| Hi Chris Another recipe for you...no-salt salad dressing - this may be one of the all time greats for fruit salads and fresh spinach salad. | |
| 2/3 cup sugar 1 tsp dry mustard 1 tsp paprika 1 tsp celery seed 1/3 cup honey 5 Tblspn vinegar 1 Tblspn lemon juice 1 tsp grated onion 2/3 cup olive oil 1/3 cup water |
|
| Place all except olive oil in blender and mix thoroughly. Slowly pour in olive oil while blender is running. Makes 2 cups. Exceptional on fruit salads and salads made predominately of fresh spinach leaves. | |
| Chicken with pineapple salsa | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 1 can (20 ounces) crushed pineapple in juice 4 boneless skinless chicken breast halves 1 large garlic clove, pressed 1 teaspoon ground cumin salt and pepper (optional) 1 tbls vegetable oil 1/2 cup minced red bell pepper 1/4 cup minced green bell pepper 1 tbls minced green onion 2 teaspoons minced cilantro 2 teaspoons minced jalapeno chilies (optional) 1 teaspoons grated lime peel |
PER SERVING: calories........262 fat................5 grams cholesterol....68 mg sodium...........65 mg |
| Drain pineapple: reserve juice Rub chicken with garlic, sprinkle with cumin, salt and black pepper. In 12-inch skillet, cook chicken in hot oil over medium-high heat until browned; turn once. Add 1/2 cup reserved pineapple juice to chicken. Reduce heat to low. Cover, simmer 7 to 10 minutes. For salsa, in medium bowl, combine pineapple, remaining reserved juice and remaining ingredients. Cut each breast into slice. Serve chicken with salsa (and I use white rice) |
|
| Sweet and Sour Chicken | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 1 can pineapple chunks, in juice 1 tbls cornstarch 1/3 cup apple cider vinegar 1/4 cup firmly packed brown sugar 1/8 tsp. black pepper 1 small red bell pepper, cut into thin strips 1 small green bell pepper cut into thin strips 1 medium onion, thinly sliced 1 pound skinless boneless chicken breasts, cut into 1/2 inch strips |
PER SERVING: Calories........235 Fat................2 grams Cholesterol....66 mg sodium...........65 mg |
| Drain pineapple; reserve juice. Combine juice, cornstarch, vinegar, sugar and black pepper in small bowl; set aside. Spray large skillet with nonstick cooking spray. Cook and stir bell peppers and onion until tender-crisp; remove. Spray skillet again; cook and stir chicken 2 to 3 minutes or until chicken browns. Stir in reserved juice mixture; cook 2 to 3 minutes or until chicken is cooked and sauce boils and thickens. Add vegetables and pineapple; heat, stirring occasionally. I serve it with white rice. | |
| Chicken with Lemon-Thyme | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 2 tbls vegetable oil 2 tbls lemon juice 1 tbls grated flesh lemonpeel 1 tbls minced shallot or scallion 1 tbls minced fresh thyme or 1 tsp. dried thyme leaves salt and black pepper to taste (optional) about 1 1/4 pounds skinless and boneless chicken breasts |
PER SERVING: Calories........177 Fat................7 grams Cholesterol....66 mg sodium...........74 mg |
| In wide shallow bowl, combine oil, lemon juice and lemon peel, shallot and seasonings. Add chicken and turn to coat well. Cover and marinate in refrigerator at least 30 minutes. (Don't marinate more than a couple hours because the acid in the lemon juice will start to cook the chicken) Prepare outdoor grill or preheat broiler. Drain marinade into small saucepan and bring to a boil over high heat; set aside. Grill or broil chicken 6 to 8 inches from the heat source 10 to 20 minutes until cooked through, turning 2 to 3 times during cooking and brushing occasionally with reserved marinade. Best served warm |
|
| Creole Pepper Steak | |
| Contributed by: Jim Gennaro, (Ft Lauderdale) | |
| 2 cloves garlic, crushed 1 tsp. dried thyme leaves, crushed 1 tsp. paprika 1/2 tsp. (each) ground white, red and black peppers 1 pound lean, beef top round steak, cut 1 inch thick |
PER SERVING: Calories........160 Fat................4 grams Cholesterol....71 mg sodium...........40 mg |
| Combine garlic, thyme, paprika and peppers in a small bowl; press evenly into both sides of the beef steak. Place steak on grill over medium coals. Grill 12 to 14 minutes for rare to medium, turning once. This is better cooked on the grill for the flavor but it can be broiled. If broiled, place steak 6 to 8 inches from heat source and broil about 5-7 minutes, turning once. | |
