Chex Snack Mix *>
Turkey Tortilla Roll-Ups *>
1 cup rice chex
Serves 12
1 cup corn chex
3 flour tortillas (6 inch)
1 cup unsalted pretzel twists
3 Tbsp. Low fat Chive and Onion cream cheese
3 cups unsalted popcorn
12 slices low sodium turkey breast
1/3 cup unsalted butter or margarine, melted
1/2 tsp garlic powder
1/2 tsp onion powder
1 tablespoon Parmesan cheese
1 tsp hot pepper sauce
3/4 cup shredded lettuce
Spread tortillas with cream cheese and top with turkey. Place lettuce on bottom halves of tortillas and roll up. Cut each into 4 slices.
Serving size: 1 roll-up
Nutrition:
40 calories
2 g protein
Mix cereals, pretzels, and popcorn in a large bowl. Combine butter,
spices and hot sauce. Pour over cereal mixture. Toss to coat. Add parme- 5 g carbohydrate
san cheese and stir again. Pour onto a large baking sheet or 9x13 pan.
1.5 g fat
Bake at 350° for 7-10 minutes.
5 g carbohydrate
Serving size: 1 cup
150 mg sodium
Nutrition information:
180 calories
2.5 grams protein
11 grams fat
386 mg sodium
37 mg potassium
38 mg phosphorus
Buffalo Wings *>
Evaporated Milk Pancakes*>
Serves 16
1 1/4 c. all purpose flour
24 chicken wings
1 1/2 tsp. baking powder
3 Tbsp unsalted butter
1/2 tsp. salt
3 Tbsp Tabasco sauce
2 Tbsp. sugar
2 T white vinegar
1/4 cup oil
Cut off and discard the small tip of each wing. Cut the main wing bone
and second wing bone at the joint. Place in roasting pan in 350° oven until crisp, about 30-40 minutes. Melt butter in small saucepan. Add Tobasco and white vinegar . Place wings in large bowl. Pour butter mixture
over wings. Seal tightly and shake to coat. Remove wings, draining extra
sauce. Serving size: 3 wings
1 can evaporated milk
Nutrition:
6 g protein
Add milk mixture to the flour mixture and mix well. Drop spoonfuls of
batter on lightly greased griddle or skillet. Cook on medium high heat
until broken bubbles form on edge of pancake (2-3 minutes). Flip and
cook an additional 2-3 minutes. Serves 8.
4 g fat
Nutrition:
0 g carbohydrate
219 calories
35 mg sodium
6 g protein
48 mg potassium
11 g fat
59 calories
1 egg, beaten
Mix flour, baking powder, salt, and sugar together in a large bowl. In a
separate bowl, mix milk, oil, and egg together.
295 mg sodium
170 mg potassium
Eggs in a Frame 
French Toast *>
4 eggs
3/4 cup milk or milk substitute
4 pieces of whole wheat bread
4 eggs
4 teaspoons unsalted butter or margarine
1/2 tsp. cinnamon
1/4 tsp. nutmeg
Using a small glass or biscuit cutter, cut a hole in the center of each slice
of bread. Butter bread and place butter side down in a pan on medium
heat. Butter other side of bread. Crack egg into hole in center of bread.
Cook for 2-3 minutes. Flip and cook for an additional 2 minutes or until
eggs are done. Serve with toasted bread circles. Serves 4.
1 tsp. sugar
1 tsp. vanilla extract
8 slices of French or white bread
16 g protein
Wisk together eggs, milk or milk substitute, cinnamon, nutmeg, sugar
and vanilla. Dip bread slices in egg mixture. Place bread in lightly
greased pan on medium heat. Cook 2-3 minutes on each side until
brown. Serve with regular or sugar free pancake syrup. Serves 4. Serving
size 2 slices
28 g carbohydrate
Nutrition information:
18 g fat
379 calories
488 mg sodium
11 g protein
242 mg phosphorus
55g carbohydrate
Nutrition information:
348 calories
14 g fat
368 mg sodium
151 mg phosphorus
148 mg potassium
Strawberry Spinach Salad*>
Rice Pilaf *>
3 cups fresh spinach
1/4 cup margarine
1 cup fresh strawberries, finely sliced
1/4 cup onion, chopped
1 Tbsp. vinegar
1/2 cup celery, chopped
1 Tbsp. lemon juice
1/2 cup mushrooms
2 Tbsp. honey
2 cups white rice, uncooked
1/8 tsp. dry mustard
1 1/2 cups low sodium beef broth
3 Tbsp. olive oil
1 1/2 cups water
Wash and dry spinach leaves. Tear into small pieces and place in bowl.
1 Tbsp. parsley
Mix in sliced strawberries. Mix together dressing ingredients. Toss with Melt margarine in large skillet with cover. Sauté onion and celery for 1
salad and serve immediately.
minute. Add mushrooms and sauté 1 additional minute. Add rice and stir
Nutrition:
for 30 seconds. Add broth, water and parsley. Cover and simmer 15-20
minutes until all liquid is absorbed. Serves 8.
94 calories
1 g protein
Nutrition:
9 g carbohydrate
200 calories
6 g fat
2g protein
22 mg sodium
35g carbohydrate
204 mg potassium
6g fat
20 mg phosphorus
147mg sodium
95mg potassium
47mg phosphorus
Glazed Carrots *>
Summer Chicken Salad *>
2 cups carrots, sliced
2 Tbsp. unsalted butter
Recipe courtesy of Chef Ted Goldy of Advanced Care Hospital of
Montana
2 Tbsp. sugar
1 lb. course chopped roasted chicken
Wash and peel carrots. Slice carrots into 1/2” slices. Cook in boiling wa- 1/4 cup celery and onion, finely chopped
ter until tender. Drain. Melt butter in saucepan. Add sugar. Add carrots. 1 cup halved red seedless grapes
Cook until slightly browned and glazed. Serves 4.
1/2 cup unsalted roasted almonds
Nutrition:
1/2 cup light mayonnaise
101 calories
1/4 cup light sour cream
1 g protein
1/4 cup light ranch dressing
6 g fat
Fresh parsley and black pepper to taste
45 mg sodium
Combine all ingredients. Let refrigerate one hour. Serve with crackers or
207 mg potassium
on bread for sandwiches. Serves 6.
Nutrition:
232 calories
239 mg potassium
15 g protein
291 mg sodium
16 g fat
Hamburger Stroganoff *>
Apple Pork Chops *>
1 lb. hamburger
3 Tbsp. Mrs. Dash original seasoning
1 medium onion, diced
4 4oz. Pork chops
1/4 cup water
2 Tbsp. flour
2 Granny Smith apples or other cooking apples, peeled and cut into
wedges
2/3 cup evaporated milk
2 Tbsp. olive oil
1 Tbsp. cider vinegar
Sprinkle apples and pork chops evenly with Mrs. Dash. Heat medium
skillet on medium heat. Add olive oil and apples and cook 3 minutes. Remove apples and reserve on plate. Add remaining olive oil and brown
pork chops on both sides. Return apples to pan on top of chops and cook
an additional 3 minutes. Serves 4.
2 Tbsp. ketchup
1/8 tsp. pepper
1 tsp. parsley flakes
1/8 tsp. garlic powder
1 can sliced mushrooms, rinsed and drained
Nutrition:
325 calories
31 g protein
Cook hamburger and crumble in large skillet. Add onion and cook until
18 g fat
soft. Combine flour and water. Stir into beef and onions. Heat mixture
until thick and bubbly. Combine evaporated milk and vinegar and add to 75 mg sodium
mixture. Heat thoroughly. Serve over hot rice or noodles. Garnish with
470 mg potassium
parsley. Serves 6.
Nutrition:
300 calories
17 g protein
London Broil*>
1/4 cup low sodium soy sauce
3 Tbsp. lemon juice
3 Tbsp. balsamic vinegar
1 Tbsp. olive oil
1/2 tsp. dried thyme
1 tsp. dried oregano
4 garlic cloves, minced
1 2lb. Boneless top round steak (London broil)
1/2 tsp. salt
1/4 tsp. pepper
Combine first 8 ingredients into a large Ziploc bag. Pierce meat with
fork. Add steak to bag and seal. Marinate in refrigerator for 2 hours.
Preheat grill. Remove steak from bag. Place steak on grill. Season with
salt and pepper. Cook 6-10 minutes per side until desired degree of
doneness. Let stand 10 minutes before slicing against the grain. Serves 8
Nutrition:
228 calories
37 g protein
8 g fat
263 mg sodium
Suggested Pantry List
Mandarin oranges
Grains/Breads/Cereal
Canned pineapple
Rice and corn chex cereal
Canned mushrooms
Microwave unsalted popcorn
Green beans
Low sodium crackers
Kidney beans
Graham crackers
Peas
Old fashioned oats
Carrots
Rice
Blueberry pie filling
Pasta
Broths/Soups
Flour tortillas
Low sodium beef broth
Low sodium tortilla chips
Low sodium chicken broth
All purpose flour
Low sodium cream of mushroom soup
White and whole wheat bread
Dairy
Vegetables/Fruit
Evaporated milk
Dried apples
Sweetened condensed milk
Dried cranberries
Sugar free cook and serve pudding
Raisins
Meat
Canned tomatoes
Canned chicken
Canned corn
Tuna
Applesauce
Onion
Garlic
Canned peaches
Fruit cocktail
Spices/Seasonings/Condiments
Green pepper
Mrs. Dash original seasoning
Red pepper
Garlic powder
Celery
Onion powder
Carrots
Cinnamon
Zucchini
Oregano
Summer Squash
Cumin
Mushrooms
Rosemary
Fresh spinach
Thyme
Romaine lettuce
Paprika
Dairy/Eggs
Parsley flakes
Unsalted butter or margarine
Black pepper
Reduced fat cream cheese
Ketchup
Milk or milk substitute
Worcestershire sauce
Buttermilk
Honey
Low fat plain or vanilla yogurt
Light Ranch Dressing
Eggs
Mayonnaise
Egg beaters
Fresh and Frozen Items
Meat
Fruits/Vegetables
Lean ground beef
Apples
Whole chicken
Strawberries
Pork chops
Grapes
Boneless chicken breasts
Onion
Cucumbers