Author Archives: Kimberly Crocker

Chicken and Dumplings (reduced-sodium)

Easy Chicken and Dumplings

2 Tbsp. flour

1 cup cooked chicken, diced

2 Tbsp. water

1/4 tsp. Mrs. Dash salt substitute

1 cup Very-low Sodium chicken broth granules

Dash pepper

Mix the flour and water in a pan until smooth.

Slowly stir in broth.

Cook over medium heat until thickened.

Add chicken, salt and pepper.

Drop dumpling dough from a tablespoon onto gently boiling mixture, making 4 dumplings.

Cover pan tightly and cook slowly for 15 minutes without lifting the lid.

Serves 2.

 Dumplings:

1/3 cup flour

1/4 tsp. Mrs. Dash salt substitute

1/2 tsp. baking powder

2 Tbsp. milk

Combine flour baking powder and salt in a small bowl. Stir in milk until dough forms.

NUTRITION FACTS (per serving) – Calories 300 ~ fat 11 g ~ calories from fat 100 ~ sodium 250 mg ~total carbohydrate 23 g

Pita Pocket Tacos

Pita Pocket Tacos can be made as a delicious vegetable or a meaty meal. Spray with a lime wedge to bring out the many flavors!

1/2 pound lean ground meat 2 Tbsp. water (optional)

1/2 cup yellow pepper, sliced

2 Tbsp. tomato sauce

1/2 cup onion

1/8 tsp ground cumin

1/4 tsp. salt 

1/2 garlic clove, minced

Chopped finely 2 ounces low fat Monterey Jack cheese

Lettuce, shredded

1 Tomato, chopped

1 Avocado diced

1 pocket (pita) bread, cut in half

Brown ground meat and drain off fat.

Add onions, pepper and salt; cook until tender, about 10 minutes.

Combine garlic and cumin together. Add water to garlic and cumin, stir, then add to browned meat.

Stir in tomato sauce.

Simmer on low heat for about 10 minutes.

Warm pocket bread in toaster or oven.

Stuff with ground meat mixture and garnish with lettuce, tomato, avocado and low fat cheese. Serves 2.

NUTRITION FACTS (per serving) – Calories 480 ~ fat 25 g ~ calories from fat 230 ~ sodium 285 mg ~total carbohydrate 29 g

Baked Chicken Entree

Baked Chicken with Vegetables

Assemble your dinner in 5 minutes and let the oven do the rest! Enhance and accent your meal through the use of freshly chopped herbs. Enjoy the Reduced Sodium Baked Chicken Entree` where the herb’s bring out the chef in your kitchen!

INGREDIENTS
2 1/2 Tbsp Olive Oil
1 diced onion
1-2 Red or Yellow Pepper, cut into strips
2-4 skinless chicken breasts boneless or with ribs
1/2 cup White Wine (or 2 Tablespoons Apple Cider Vinegar and 1/3 cup water)
1/4 tsp.  Salt (or salt substitute)
1/4 tsp Cracked Pepper
1 Tablespoon chopped fresh Basil. (or 1 teaspoon dry Basil
3-4  medium size Potatoes, quartered
1/8 c. Parmesan Cheese
1 Tablepoon freshly chopped Parsley (1 teaspoon dry Parsley
Preheat oven to 350F.

DIRECTIONS
Rinse Chicken with cold water and pat dry with paper towels. Place chicken onto a clean plate and set aside. Immediately discard towels. Wash hands.

Cover chicken with potatoes

Add 1 Tbsp Olive Oil to baking dish.

Add onion & pepper slices to dish

Add White Wine (or Vinegar/Water)

Place chicken into baking dish. Drizzle 1/2 Tbsp of Olive Oil over chicken

Season chicken: 1/8 tsp salt, 1/8 tsp cracked pepper, choppedbasil.

Quarter potatoes, place over chicken.

Drizzle with 1 Tbsp olive oil.

Season with 1/8 tsp salt, 1/4 tsp cracked pepper, Parmesan Cheese and chopped Parsley.

Cover dish with aluminum. Bake approximately 35 minutes. Uncover and bake another 15 minutes. Serves 2-4.  

NUTRITION FACTS (per serving) – Calories 550 ~ fat 4.5 g ~ calories from fat 45 ~ sodium 350 mg ~ total carbohydrate 55 g

Dietary Serving Guidelines

Dietary Serving Guidelines

The Pyramid Diet
This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

Servings Defined:

Fruits and Vegetables 1/2 cup = 1 Serving

Fats/ Oils 1 tbsp = 1 Serving

Meat, Fish, Poultry 4-6 oz = 1 Serving

Glass of Milk or Water 8 oz =1 Serving

Juice 4 oz= 1 Serving

Recommended Daily Nutritional Intake

0-3 servings (use sparingly) fats, oils, sweets
2-3 servings (6 – 9 ounces) meat/protein
2-3 servings dairy
2-4 servings fruit
3-5 servings vegetables
6-11 servings bread/starch

Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss.

In order to lose weight, you must take in fewer calories than you burn off each day. According to the USDA pamphlet, a sedentary woman and older people may only expend 1600 calories per day, while active men and very active women may burn 2800 calories per day – twice as much.
If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide.

1200 Calorie Diet
6 oz. lean meat/protein
5 servings bread/starch
3 servings fruit
4 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

1500 Calorie Diet
6 oz. lean meat/protein
6 servings bread/starch
4 servings fruit
5 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

Daily Serving Logs
A key to losing wait and monitoring food intake is simple by keeping a Food Journal in which you write and mark your servings as you eat throughout each day.

Note: These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced calorie diet is appropriate for your health before you change your diet. People with diabetes, pregnant women, children under 16, and those with an eating disorder are strongly cautioned to seek medical advice before modifying their diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the US, you can locate a dietitian through the Academy of Nutrition and Dietetics.

A special thank you to the USDA and about.com for the links and information used on this blog.

Decrease Fat and Reduce Calories

Most recipes can substitute a healthy oil for fat. Use ¼ less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil

Shortening, butter, or oil in baking
Use applesauce, prune puree or low fat yogurt to replace butter, shortening or oil in the exact amount. May need to reduce baking time by 25% to avoid a dry cake.

Whole milk, half and half or evaporated milk
Replace with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods, use cooking spray, water, broth or nonstick pans. Use ¼ c. Canola Oil at medium temp to fry foods.

Full-fat cream cheese
Substitute with low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Use low-fat yogurt to replace higher fat dairies in recipes.

Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese
Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.

Cream
Whipping cream
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)

Eggs
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat
Effective cooking methods are: bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, reduced or nonfat mayonnaise or salad dressing. Top off salads: Whisk lemon juice, oil, oregano and pepper together.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.

By: Kimberly Crocker