Resources

For 1 cup of corn syrup, try:
1 1/4 cups white sugar & 1/3 cup water OR
1 cup honey

Replace 1 cup self-rising flour with: 
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt

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

1 cup evaporated Milk can be substituted with 1 cup light cream.

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

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

BBQ BEEF SANDWICH

Prepare roast in crockpot or oven.  Let cool.  Shred beef and add barbecue sauce.  Place on sandwich bread or bun.

400 calories / 7g fat / 45mg cholesterol / 440mg sodium / 41g carbohydrates / 8g fiber / 27g protein

SHEPHERD'S PIE

Combine 1 pound cooked roast beef, 1 chopped onion, 1 box cream of mushroom soup, 1 tablespoon ketchup, 1 can drained/rinsed peas and carrots and 1/8 teaspoon pepper, into skillet and heat through.  Spoon beef mixture into 9-inch pie plate.  Prepare 2 cups instant potatoes and spoon over beef mixture.  Bake at 400 degrees for 15 minutes.

190 calories / 5g fat / 40mg cholesterol / 250mg sodium / 20g carbohydrates / 3g fiber / 17g protein

CURRIED BEEF SALAD

Add following ingredients to bowl:  3 cups cubed roast, 1 1/2 cups red grapes (halved), 4 celery ribs (chopped).  In a separate bowl, combine 2/3 cup mayonnaise, 2 tablespoons lemon juice and 1 teaspoon curry powder.  Pour the wet ingredients over the dry and toss to coat.  Refrigerate for about an hour, then add 1/2 cup chopped peanuts and serve.

240 calories / 10g fat / 70mg cholesterol / 210mg sodium / 11g carbohydrates / 2g fiber / 26g protein

SHREDDED BEEF TACOS

Make tacos using pre-cooked roast and add vegetables and cheese.

270 calories / 11g fat / 40mg cholesterol / 20mg sodium / 14g carbohydrates / 3g fiber / 18g protein

SHREDDED BEEF QUESADILLAS

Use pre-cooked roast and place inside a tortilla and add vegetables.  Eat hot or cold.

360 calories / 9g fat / 45mg cholesterol / 190mg sodium / 27g carbohydrates / 3g fiber / 23g protein

TURKEY SANDWICHES

Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein

TURKEY LETTUCE WRAPS

Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein

HOT TURKEY SANDWICH

Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein

TURKEY CHEF SALAD

Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein

TURKEY CHEESE KABOBS

Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein

Food Safety Resources

Gluten Intolerance Group of North America

American Diabetes Association

American Heart Association