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Recipes for Humans
#1 May 29, 6:13 pm
Recipes for Humans
Feel free to add your recipes for people food and snacks here. Please give credit to original authors of all recipes if they come from someone else.
#2 January 1, 6:14 am
People Cookies
(from www.AnnClark.com)

Cream together:
1 cup softened butter
2/3 cup sugar
Beat in:
1 egg
Add:
1 tsp. vanilla
1/2 tsp. salt
2 1/2 cups sifted flour

Mix until all ingredients are well blended. Don't be afraid to use your hands. Pat into a ball and chill dough for 3-4 hours. Preheat oven to 350 degrees F. Roll out to 1/8 inch thickness on a floured board and cut using your favorite Ann Clark Cookie Cutters. Bake 8-10 minutes or until barely colored. Cookies can be frosted and decorated or eaten just plain.
Yield: 20 to 30 cookies.
#3 February 17, 10:32 am
Grammy has to watch her sodium so here's a tasty low sodium recipe.

Low Sodium Apple Cranberry Pork Roast

This apple cranberry stuffed pork roast recipe is based on a recipe from Simply Recipes at www.elise.com. My wife wondered about going to the trouble of butterflying the roast, but the results were worth what turned out to be not a lot of effort. This is the kind of meal you could serve to anyone and they'd never know it had the sodium removed. I was going to grill it, but ran out of propane, so it ended up being finished in the oven.

Filling
2/3 c apple cider
1/4 c cider vinegar
1/2 c Light Brown Sugar,Packed
1 T Dried Shallots
1 c Dried Apples
1/2 c dried cranberries
1 t Ginger
1/2 t yellow mustard seeds
1/2 t ground allspice
1/8 t Cayenne
Pork Roast
2 lb boneless center-cut pork loin roast

Bring all the filling ingredients to simmer in medium saucepan over medium-high heat. Cover, reduce heat to low, and cook until apples are very soft, about 20 minutes. Strain through a fine-mesh sieve, reserving the liquid. Use a rubber spatula to press against the apple mixture in the sieve to extract as much liquid out as possible. Return liquid to saucepan and simmer over medium-high heat until reduced to 1/2 cup, about 5 minutes. Remove from heat, set aside and reserve this liquid for use as a glaze. Preheat oven to 350F or prepare your grill for indirect heat. Lay the roast down, fat side up. Insert the knife into the roast 1/2-inch horizontally from the bottom of the roast, along the long side of the roast. Make a long cut along the bottom of the roast, stopping 1/2 inch before the edge of the roast. You might find it easier to handle by starting at a corner of the roast. Open up the roast and continue to cut through the thicker half of the roast, again keeping 1/2 inch from the bottom. Repeat until the roast is an even 1/2-inch thickness all over when laid out. Spread out the filling on the roast, leaving a 1/2-inch border from the edges. Starting with the short side of the roast, roll it up very tightly. Secure with kitchen twine at 1-inch intervals. Place roast on a rack in a roasting pan, place in oven, on the middle rack. You can also grill the roast, using indirect heat. Preheat the grill. Wipe the grates with olive oil. Place roast, fat side up, on the side of the grill that has no coals underneath. Place the lid on the grillIf you are grilling, turn roast half way through the cooking. Cook for 45 to 60 minutes Brush with half of the glaze and cook for 5 minutes longer. Remove the roast from the oven or grill. Place it on a cutting board. Cover with foil to rest and keep warm for 15 minutes before slicing. Slice into 1/2-inch wide pieces, removing the cooking twine as you cut the roast. Serve with remaining glaze.

Yield: 6 Servings

Sodium Category: LowSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6
Amount Per Serving
Calories 442
Calories from Fat 121
% Daily Values *
Total Fat 13 gr
Saturated Fat 5 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 6 gr
Cholesterol 114 mg
Sodium 103 mg
Potassium 1012 mg
Carbohydrates 35 gr
Dietary Fiber 0.8gr
Protein 44 gr 20%
23%


38%
4%
25%
12%
3%

Vitamin A
Vitamin C
Calcium
Iron
1%
4%
5%
13%
* Percent Daily Values are based on
a 2000 calorie diet
#4 February 17, 10:32 am
Barbecue Blend

This mixture is good sprinkled on any kind of meat or vegetables before grilling.

2 T Dried Chili Peppers,Ground
2 t Onion Powder
2 t Garlic Powder
1 t Paprika
1 t Black Pepper
1 t Cumin
1/8 t Cayenne

Mix well and store in an airtight container.

Yield: 18 Servings

Sodium Category: SodiumFree

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 18
Amount Per Serving
Calories 4
Calories from Fat 1
% Daily Values *
Total Fat 0 gr
Saturated Fat 0 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 0 gr
Cholesterol 0 mg
Sodium 1 mg
Potassium 17 mg
Carbohydrates 1 gr
Dietary Fiber 0.2gr
Protein 0 gr 0%
0%


0%
0%
0%
0%
1%

Vitamin A
Vitamin C
Calcium
Iron
3%
1%
0%
1%
* Percent Daily Values are based on
a 2000 calorie diet
#5 February 17, 10:33 am
Ketchup

Subscriber John sent me this recipe. He has trouble finding no salt added ketchup (or catsup) where he lives and developed this low sodium variation of the South Beach Diet ketchup. He uses the Splenda they recommend, but you could also use regular sugar.

12 oz No Salt Added Tomato Paste
12 oz Water
6 oz White Vinegar
5 t Sugar
1 t Onion Powder
1/8 t Cloves,Or Cumin

Mix it all together and blend.

Yield: 60 Servings

Sodium Category: VeryLowSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 60
Amount Per Serving
Calories 7
Calories from Fat 0
% Daily Values *
Total Fat 0 gr
Saturated Fat 0 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 0 gr
Cholesterol 0 mg
Sodium 6 mg
Potassium 60 mg
Carbohydrates 1 gr
Dietary Fiber 0.2gr
Protein 0 gr 0%
0%


0%
0%
2%
0%
1%

Vitamin A
Vitamin C
Calcium
Iron
2%
2%
0%
1%
* Percent Daily Values are based on
a 2000 calorie diet
#6 February 17, 10:34 am
Seafood Seasoning

Here in Maryland, summer means crabs and other seafood. And seafood means steamed, with Old Bay Seasoning or the locally produced equivalent from the local seafood market. Only trouble is Old Bay contains 330 mg of sodium per 1/2 teaspoon. So next time you want some steamed seafood, they our low sodium taste alike substitute.

1 T Celery Seed
1 T Black Pepper
6 Bay Leaf,Ground
1/2 t Cardamom
1/2 t Dry Mustard
1/8 t Cloves,Ground
1 t Paprika
1/4 t Mace

Combine ingredients. Store in an airtight container.

Yield: 16 Servings

Sodium Category: SodiumFree

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 16
Amount Per Serving
Calories 4
Calories from Fat 1
% Daily Values *
Total Fat 0 gr
Saturated Fat 0 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 0 gr
Cholesterol 0 mg
Sodium 1 mg
Potassium 15 mg
Carbohydrates 1 gr
Dietary Fiber 0.2gr
Protein 0 gr 0%
0%


0%
0%
0%
0%
1%

Vitamin A
Vitamin C
Calcium
Iron
2%
0%
1%
2%
* Percent Daily Values are based on
a 2000 calorie diet
#7 February 17, 10:35 am
Spicy Brown Mustard

Mustard is one of those things that typically has added salt, but doesn't seem to suffer from the lack of it. I've finally convinced everyone in my family to give up the store-bought stuff. This particular mustard is similar to the course ground French mustard like Grey Poupon Country French.

1/3 c Mustard Seeds
1/3 c Dry Mustard
2/3 c Water,Boiling
1 c Cider Vinegar
3 T Light Corn Syrup
2 T Brown Sugar
1 t Onion Powder
1/2 t Garlic Powder
1/2 t Cinnamon
1/4 t Allspice
1/8 t Ground Cloves

In a small bowl combine mustard seed, dry mustard and boiling water. Stir to mix and set aside for 10 minutes. In saucepan combine remaining ingredients and bring to a boil. Reduce heat and simmer, covered, for 5 minutes. Remove from heat. Place mustard and vinegar mixtures in a blender and process at high speed until seeds are crushed. Place in pint jar and store in refrigerator. Can be used immediately.

Yield: 96 Servings

Sodium Category: SodiumFree

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 96
Amount Per Serving
Calories 7
Calories from Fat 2
% Daily Values *
Total Fat 0 gr
Saturated Fat 0 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 0 gr
Cholesterol 7 mg
Sodium 1 mg
Potassium 10 mg
Carbohydrates 1 gr
Dietary Fiber 0.1gr
Protein 0 gr 0%
0%


0%
0%
0%
0%
0%

Vitamin A
Vitamin C
Calcium
Iron
0%
0%
0%
1%
* Percent Daily Values are based on
a 2000 calorie diet
#8 February 17, 10:36 am
Low Sodium Pineapple Chicken Salad with balsamic vinaigrette

Dietitians's tip:
Balsamic vinegar adds vibrant flavor to this salad without a hind of fat or sodium. With its intense and complex flavor, this vinaigrette is a perfect complement to the chicken, pineapple and spinach salad.

Serve 8
Ingredients
4 boneless, skinless chicken breasts, each about 5 ounces
1 tablespoon olive oil
1 can (8ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
2 cups broccoli florets
4 cups fresh baby spinach leaves
1/2 cup thinley sliced red onions

For the Vinaigrette

1/4 cup olive oil
2 teaspoons sugar
1/4 teaspoon ground cinnamon

Directions

Cut eash chicken breast into cubes. In a large, nontick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.
In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
To make the dressing whisk together the olive oil, vinegar, reserved pineapple juic, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

Nutritional analysis per serving

Calories 181
Total Fat 9g
saturated fat 1g
Monounsaturated fat 6g
Cholesterol 41mg
Sodium 75mg
Total Carbohydrate 8g
Dietary Fiber 2g
Protein 17g

=========================================
THIS IS REALLY GOOD!

Maple-Mustard Glazed Chicken

The tangy-sweet flavor combination of this sauce will work equally well with chicken thighs or pork.

Yield: Serves 4 (serving size: 1 breast half and about 1 tablespoon sauce)
Total: 25 Minutes
Recipe from
Cooking Light
Recipe Time
Hands On: 15 Minutes
Total: 25 Minutes
Nutritional Information
Amount per serving
Calories: 264
Fat: 4.4g
Saturated fat: 0.9g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.7g
Protein: 39.5g
Carbohydrate: 14.2g
Fiber: 0.2g
Cholesterol: 99mg
Iron: 1.6mg
Sodium: 337mg
Calcium: 38mg

Ingredients

2 teaspoons olive oil $
4 (6-ounce) skinless, boneless chicken breast halves $
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup
2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard
Preparation

1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.
JUST A NOTE: WE LOVE RACHEL RAY LOW SODIUM CHICKEN BROTH. SO FAR IT IS THE LOWEST SODIUM I FOUND. IT TASTE LIKE HOMEMADE.!

====================================================== =

Also if a recipe calls for salt we just omit the salt.
We don't cook with salt.
When doing pasta we don't us salted water
#9 February 17, 10:36 am
more low chicken recipes
Grammy likes these kinds of recipes cause it gots the vegetables included. Remember even though it says salt, Grammy just omits it.

Sautéed Zucchini with Lemon-Thyme Chicken


Yield: Makes 4 servings (serving size: 1 chicken cutlet and 1 cup zucchini-and-couscous mixture)
Ingredients
1 tablespoon lemon zest
1 tablespoon chopped fresh thyme
1 pound chicken cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup water
1/3 cup uncooked couscous
3/4 pound zucchini (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/2 pound yellow summer squash (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/4 cup fat-free, low-sodium chicken broth
Chopped fresh thyme, for garnish
Preparation
1. Place the lemon zest and thyme in a small bowl; toss. Sprinkle the chicken with salt and pepper on both sides. Sprinkle half of the lemon-and thyme mixture evenly onto one side of each cutlet. Heat the olive oil in a large nonstick skillet over medium-high heat; cook the chicken, herb side down, turning after 2 minutes. When the chicken is golden and cooked through (about 4 minutes), transfer to a cutting board. Cover chicken, and keep warm.

2. Bring 1/2 cup water to a boil in a small saucepan; gradually stir in the couscous. Remove pan from heat; cover and let stand 5 minutes. Fluff with a fork. Cover couscous, and keep warm.

3. Sauté the zucchini and squash (in the same skillet used for the chicken) over medium heat, stirring frequently, until golden and tender (about 4 minutes). Stir in the remaining lemon-and-thyme mixture, chicken broth, and couscous.

4. Spoon the couscous mixture evenly among 4 plates; top each with a chicken cutlet. Garnish with thyme.


Nutritional Information
Amount per serving
Calories: 233 Fat: 7g Saturated fat: 1g Monounsaturated fat: 3g Polyunsaturated fat: 1g Protein: 27g Carbohydrate: 16g Fiber: 2g Cholesterol: 63mg Iron: 2mg Sodium: 139mg Calcium: 42mg


=====================================================

C hicken with Olives and Lemons
Briny olives and tart lemons combine with fresh herbs for a Mediterranean-influenced chicken dish. Serve with hot cooked orzo.

Cooking Light JANUARY 2012

Yield: Serves 4 (serving size: 1 breast half, 1/4 lemon, and about 4 olives)
Hands-on:8 Minutes
Total:46 Minutes
Ingredients
2 teaspoons grated lemon rind
1/4 cup fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 tablespoons minced fresh garlic
4 (6-ounce) skinless, boneless chicken breast halves, halved crosswise
Cooking spray
2 teaspoons chopped fresh oregano
1/2 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground black pepper
15 oil-cured olives, pitted and sliced
1 large shallot, sliced
1 lemon, thinly sliced
Preparation
1. Preheat oven to 400°.

2. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (through shallot); top with lemon slices. Bake at 400° for 20 minutes.

3. Remove chicken from oven. Preheat broiler to HIGH.

4. Place chicken 3 inches from broiler element; broil on HIGH for 3 minutes or until chicken is browned and done.


Nutritional Information
Amount per serving
Calories: 271 Fat: 7.5g Saturated fat: 1.3g Monounsaturated fat: 4.3g Polyunsaturated fat: 1g Protein: 40.7g Carbohydrate: 9.9g Fiber: 1.3g Cholesterol: 99mg Iron: 2.2mg Sodium: 255mg Calcium: 54mg

======================================================

Fr esh Lemon-Pepper Chicken
Fresh lemon pepper's rustic look and robust flavor are worth the few extra minutes it takes to prepare your own seasoning for this roasted chicken.


Yield: 6 servings (serving size: 3 ounces chicken)
Cook time:1 Hour
Prep time:11 Minutes
Other:15 Minutes
Ingredients
2 teaspoons black peppercorns
1 tablespoon grated fresh lemon rind
2 garlic cloves, minced
1 teaspoon butter, softened
1/2 teaspoon salt
1 (3 1/2-pound) whole roasting chicken
Cooking spray
Lemon wedges (optional)
Preparation
1. Preheat oven to 375°.

2. Place peppercorns in a small zip-top freezer bag. Crush with a meat mallet or small, heavy skillet.

3. Combine crushed pepper, lemon rind, and next 3 ingredients.

4. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub pepper mixture evenly under loosened skin and over chicken. Lift wing tips up and over back; tuck under chicken.

5. Place chicken, breast side up, on a rack coated with cooking spray; place rack on roasting pan.

6. Bake at 375° for 40 minutes. Increase oven temperature to 450°, and bake 20 to 22 minutes or until a thermometer inserted in the meaty part of thigh registers 180°. Let stand 15 minutes. Remove and discard skin. Garnish chicken with lemon wedges, if desired.


Nutritional Information
Amount per serving
Calories: 160 Calories from fat: 33% Fat: 5.8g Saturated fat: 1.8g Protein: 25g Carbohydrate: 0.5g Fiber: 0.1g Cholesterol: 77mg Iron: 1mg Sodium: 265mg Calcium: 15mg
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