Resources

Substitutions

Buttermilk

Don't have buttermilk?  For 1 cup , try:
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk

Cottage Cheese

For 1 cup cottage cheese, try 1 cup ricotta cheese.

Lemon Juice

A good substitution for 1 teaspoon lemon juice is:
1/2 teaspoon vinegar OR 1 teaspoon lime juice

Brown Sugar

You can replace 1 cup of brown sugar with:
1 cup white sugar OR 1 1/4 cups confectioner's sugar
View more substitutions...

Tips

Quick and Easy Meals with Chicken

CHICKEN PIZZA

Use whole grain-pie crust recipe from this site as your pizza crust.  Mix spaghetti sauce with oregano and garlic powder.  Spread on pizza crust just to inside outer edge.  Layer sauce with thinly sliced fresh tomatoes, bell pepper strips and cooked/deboned chicken.  Spread grated cheese on top.  Cook until cheese is melted.  May brown briefly under broiler for a browner color.  For variety, use salsa instead of spaghetti sauce on the crust.

270 calories / 11g fat / 35mg cholesterol / 295mg sodium / 24g carbohydrates / 4g fiber / 15g protein

CHICKEN & DUMPLINGS

Add cooked/deboned chicken to broth on stove.  Heat chicken broth to a rolling boil.  Prepare bakery mix, drop biscuits with 2 cups mix and 2/3 cup low-fat milk.  Drop by spoonfuls into broth.  Cook until dough is sticky.

140 calories / 3g fat / 20mg cholesterol / 300mg sodium / 20g carbohydrates / 1g fiber / 9g protein

CHICKEN PASTA SALAD

Cook rotini pasta according to package directions.  Add any raw vegetables, including any of the following:  broccoli, bell pepper, tomato chunks, cubed yellow squash.  Add 1 cup of any of your favorite bottled salad dressings, like Italian, ranch, etc.

180 calories / 0g fat / 0mg cholesterol / 440mg sodium / 44 carbohydrates / 3g fiber / 5g protein

BUFFALO PULLED CHICKEN SANDWICH

Add hot sauce to chicken.  Let set for approximately 10 minutes.  Grill bun.  Place meat on but and serve.

270 calories / 5g fat / 70mg cholesterol / 1040mg sodium / 21g carbohydrates / 1g fiber / 32g protein


Salt-Free Seasoning Recipe

1 teaspoon oregano                                   1/2 teaspoon ginger, ground
1 teaspoon coriander seed                    1 teaspoon basil
1 teaspoon dry mustard                          1/2 teaspoon cumin
1 teaspoon rosemary                                1 teaspoon paprika
1 teaspoon onion powder                      1 1/2 teaspoon celery seed
1/2 teaspoon cayenne pepper            1 teaspoon thyme
1 teaspoon garlic powder                      1 teaspoon dill weed

Combine all ingredients and store in an airtight container.  
Makes 1 packet

FRESH Produce Tips

Apples
  • Once cut, place them in a bowl of cold water or sprinkle with orange or lemon juice to keep them from turning brown.
  • Apples give off a gas that causes other vegetables to ripen, so store separately.
Carrots
  • Wait to wash carrots until just before you're ready to use them.
  • Keep carrots from developing a bitter flavor by storing away from apples, avocados and bananas.
Onions
  • Refrigerate for 30 minutes before cutting to reduce crying/tears.
  • Rub your hands with lemon juice or salt to remove the onion smell.
Oranges
  • Give canned or bottled orange juice a fresh flavor by adding fresh squeezed orange juice.
  • Grated orange skin (zest) is a great way to add a little zing to baked chicken or muffins.
Potatoes
  • Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
  • Don't freeze or refrigerate uncooked potatoes. 

Quick & Easy Meals with Ground Beef

TACO SOUP

In a pot, add:  1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).

270 calories / 8g fat / 40mg cholesterol / 390mg sodium  27g carbohydrates / 10g fiber / 19g protein

  • Low-Sodium Taco Seasoning Mix
    Use as lower sodium alternative for Mexican-style dishes.  Combine all of the following ingredients and then store in an airtight container.  1 teaspoon instant minced onion, 1 teaspon chili powder, 1/2 teaspoon cumin powder, 1/2 teaspoon crushed red pepper, 1/2 teaspoon instant minced garlic, 1/2 teaspoon cornstarch and 1/4 teaspoon oregano.
HAMBURGERS

Mix two defrosted packages of hamburger meat into a bowl.  Add spices of your choice.  Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.

320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein

STUFFED BELL PEPPERS

Place hollow peppers into a pot of boiling water for 3-6 minutes until soft.  Put on towel to drain.  put together a mixture of prepared rice, browned hamburger meat and diced tomatoes.  Fill each pepper with mixture.  Place filled peppers in an oven-safe casserole dish.  Pour tomato sauce over peppers.  Bake in a preheated oven for about 20 minutes until heated through.

300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein

SPAGHETTI & MEAT SAUCE

Combine coked pasta, browned ground beef and spagheti sauce in pan.  Heat through.

310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein

BEEF TOSTADAS

Place a thin layer of refried beans on a tostada shell.  Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.

260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein
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