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Showing posts from 2012

Rockin' Tacos

I came up with this recipe for low-sodium tacos when I was learning how to make my own sodium-free seasoning mixes. To make them sound exciting so that my son would eat them, I called them "Rockin' Tacos." He went for it, and they've become a staple in our menu planning ever since. Ingredients 1 Tbsp. olive oil 1 lb ground beef, turkey, or chicken ½ onion chopped finely 4 - 6 cloves of garlic pressed ¼ cup water Add the following seasonings to taste (about a couple teaspoons each, but about a Tbsp of chili powder): Cumin Oregano Adobo seasoning Black pepper Chili powder Garlic powder (if not using fresh garlic) Ancho chili pepper (optional) Heat olive oil over medium-high heat. Add onions and sautee until clear. Add garlic if using fresh garlic. Add ground meat and brown.


When meat is almost cooked, add seasonings to taste. Add water if meat seems a bit dry (add more for turkey).
Serve on warmed corn or flour tortillas with cheese, lettuce, and salsa. Top with cilantro for …

Spicey Chicken

Adapted from a recipe by Gloria Servais and Anne Madison This original recipe comes with lots of love, yes, I mean fat and salt. This recipe comes with a lot of love too, but much healthier love.



Ingredients 2 Tbsp. olive oil 3 - 4 chicken breasts Ground black pepper ½ tsp. garlic powder ½ tsp. chili powder ½ tsp. cumin ½ tsp. Adobo seasoning (optional) 1 package corn tortillas (cut into small pieces) 1 can pitted black olives (optional) 1 large onion (chopped) 1 can Ro-tel or HyVee brand diced tomatoes and green chiles (drained) 1 - 2 finely chopped jalepeño peppers (seeds removed) ½ cup medium chunky salsa 1 can heart-healthy cream of chicken soup 1 can Mrs. Grimes no-salt-added chili beans 4 oz. shredded cheddar cheese 4 oz. shredded Swiss cheese Sliced radishes (optional)
Preheat oven to 350.

Place chicken breasts in a 9x13 glass pan. Rub chicken breast with 1 Tbsp olive oil. Season both sides of the chicken breasts with pepper, garlic powder, chili powder, cumin, and Adobo seasoning according to pref…

Italian Lentil Soup

Adapted from a recipe by Cindy and Gabriele Dellanave


This recipe came from a Community Education cooking class taught by the Dellanaves. Because I use ground turkey sausage, I don't use any added salt in this recipe. My kids love this hearty soup.  Ingredients 6 - 8 cloves garlic (finely diced) ½ onion (finely diced) 1 celery stalk (finely diced) 1 small carrot (finely diced) 4 Tbsp olive oil Ground black pepper (to taste) 1 15-oz. can of low-sodium diced tomatoes Low-sodium beef or chicken broth (about four 14-oz. cans) 1 package lentils 1 lb. Italian pork or turkey sausage Cayenne pepper (optional)
Sort and rinse lentils. Then, let drain.

In a large pot, heat olive oil over medium heat. Add celery, carrot, garlic, onion, and pepper. Sauté for a few minutes.

Puree the tomatoes, and add to the sauté mixture. Cook for about 10 minutes.


Add lentils and let cook for a few minutes. Add broth, and boil for about 30 minutes or until the lentils are cooked (soft).

Meanwhile, cook the Italian sausage…

Chicken Hotchiladas

My son, Roman, loves this recipe and gave me the biggest thanks for making this dinner. Although these enchiladas are not hot, he thought I called them “hotchiladas.”
Ingredients 2 Tbsp. olive oil 4 chicken breasts Ground black pepper ½ tsp. garlic powder ½ tsp. chili powder ½ tsp. cumin Optional: ½ tsp. Adobo Seasoning  ½ yellow onion chopped 1 green pepper chopped 4 oz. Light cream cheese 12 -14 corn tortillas 1 can mild or medium enchilada sauce ½ cup shredded cheddar cheese
Heat oven to 350ºF.
Place chicken breasts in a 9x13 glass pan. Rub chicken breast with 1 Tbsp olive oil. Season both sides of the chicken breasts with pepper, garlic powder, chili powder, cumin, and Adobo seasoning according to preference, or use the measurements as a guide. Bake for about 20 minutes or until cooked. After the chicken is cooked, shred it and set it aside.

Heat 1 Tbsp olive oil in a pan over medium heat on the stove. Then, saute the onion and green pepper. After they start to lightly brown, add the cream cheese …

Sopa de Garbanzos

In the tiny kitchen on La Calle de la Verbena, my host mamá, Puri, always had something brewing in her pressure cooker. The flavors melded into such a beautiful aroma that filled the cozy Spanish apartment. At times, the pot would scream right before the knob would shoot straight up and hit the ceiling. One of the best dishes that came from that pot was her sopa de garbanzos, lovingly made from scratch. Twenty years later, I finally made my first pot of it. It's warm creamy, flavorful richness transported me right back to her tiny kitchen, where we lingered over our mid-day meal each afternoon.

Ingredients
1 16-oz bag of dried garbanzos (chickpeas)
3 Tbsp olive oil
2 smaller (or 1 larger) onions finely chopped 
3 - 4 cloves of garlic chopped or minced
3 - 4 carrots thinly sliced
1 - 2 potatoes cubed 
1 red pepper roasted and chopped or half a jar of red roasted peppers
2 bay leaves
1 Tbsp of Spanish paprika 
1 package dried Spanish chorizo sliced
1 32-oz box Kitchen Basics Unsalted Chicken …

Spinach Frittata

My kids beg for this dish, and I'm happy to oblige especially because of the spinach. And what goes better with spinach than bacon!
Ingredients 3-4 Tbsp. of olive oil ½ yellow onion chopped 1 package baby spinach 6 pieces of lower sodium bacon 2 cups frozen hash browns 8 eggs ¼ cup milk pepper to taste
Cook or bake the bacon as directed on the package until crisp. Place cooked bacon onto a plate covered with paper towels. Blot the bacon on top with additional paper towels to soak up any extra grease. Then break the bacon into small pieces, and set aside.

Rinse the spinach. Cook over medium-low heat, drain, and set aside.
Heat the olive oil in a skillet over medium-high heat. Cook the hashbrowns and onions until wilted, but not brown or crisp. Add more oil as needed. Add the bacon and spinach and stir gently. Lower the heat to medium low.
Preheat the oven to broil.

Using a whisk, beat the eggs, milk, and pepper in a large bowl. Pour the egg mixture into the vegetable mixture in the pan. Scrape t…