Adventures in a Small (but Adequate) Kitchen

Serves 1 Calories: Ezekiel "sprouted whole grain" bread: 160 2 eggs: 156 1/8 cup reduced-fat cheese: 23 1 Tbsp unsalted butter: 102 No salt ketchup: 20 ---- 461 Sodium: Ezekiel "sprouted whole grain" bread: 0mg 2 eggs: 124mg 1/8 cup reduced-fat cheese: 140mg 1 Tbsp unsalted butter: 2mg No salt ketchup: 5mg ---- 271mg Plus Potatoes O'Brien (1 cup with paprika and pepper) 80 calories 40 mg sodium Total: Calories: 541 Sodium: 311

  Serves 4 Calories 1 Tbsp. red wine vinegar: 3 4 oz low-fat ricotta cheese: 121 2 Tbsp. Mrs. Dash Garlic & Herb Seasoning Blend: 0 1/2 cup cherry tomatoes: 13 2 Tbsp. extra virgin olive oil: 240  2 cups pasta shells (medium size): 370 ---- 242 (divided by 4 = 186.75) Sodium: 1 Tbsp. red wine vinegar: 0mg 4 oz. low-fat ricotta cheese: 111mg 2 Tbsp. Mrs. Dash Garlic & Herb Seasoning Blend: 0mg 1/2 cup cherry tomatoes: 4mg 2 Tbsp. extra virgin olive oil: 0mg 2 cups pasta shells (medium size): 0mg ---- 115 (divided by 4 = 28.75) Add-ons to: Asparagus (~ 12 spears): 36 calories, 0mg sodium [9 calories, 0mg sodium per serving] Basil (3 tspn): 5 calories, 1mg sodium [1.25 calories; .25mg sodium per serving]  Cook shells as instructed on packaging.  Set oven to 225 degrees. Sprinkle Mrs. Dash Garlic & Herb Seasoning Blend over sliced tomatoes and roast in the oven for 30 minutes. ...

Severs 4  (1 serving = 2 tortillas) Calories: 2 Tbsp Mrs. Dash Sweet Teriyaki Marinade: 70   1 Tbsp Mrs. Dash Garlic and Herb Seasoning Blend: 0 1 Tbsp Olive Oil: 120 1 cup Low Sodium Beef Broth:8 2 Tbsp Lime Juice: 4 2 lb Flank Steak: 1280 2 Bell Pepper: 48 1 Red Onion:48 8 corn tortillas: 480 1 cup reduced fat Mex cheese: 380 ---- 2438 (divided by 4 = 610) + add-ons = 631 calories per serving Sodium: 2 Tbsp Mrs. Dash Sweet Teriyaki Marinade: 0mg   1 Tbsp Mrs. Dash Garlic and Herb Seasoning Blend: 0mg 1 Tbsp Olive Oil: 0mg 1 cup Low Sodium Beef Broth: 206 mg 2 Tbsp Lime Juice: 0 2 lb Flank Steak: 500mg 2 Bell Pepper: 4mg 1 Red Onion: 4mg 8 corn tortillas: 0mg 1 cup reduced fat Mex cheese: 620mg ----  1334 (divide by 4 = 336mg)  + add-ons: 352mg per serving Add-ons: Romaine Lettuce: 15 calories, 7mg sodium Sour Cream: 1Tbsp is 6 calories, 10 mg sodium Combine marinade, garl...

    [Seen here served with chili-lime chicken kabobs .]   Serves 6   Calories: 1.5 cups   rice   (309) 3 cups chicken broth (45) 2 Tbsp lime (40) 2 Tbsp dry cilantro   (10) 1Tbsp garlic powder (32) 1 Tbsp cumin (22) 1 tsp chili powder (8) 1 Tbsp unsalted butter (102) 1/2 cup corn (66)  1/2 cup black bean (109) --- 744 (divided by 6 = 124)     Sodium: 1.5 cups   rice   (4mg) 3 cups chicken broth (195mg) 2 Tbsp lime (1mg) 2 Tbsp dry cilantro   (2mg) 1Tbsp garlic powder (3mg) 1 Tbsp cumin (5mg) 1 tsp chili powder (44mg) 1 Tbsp unsalted butter (2mg) 1/2 cup corn (6mg)  1/2 cup black bean (0mg) ----- 316 mg (divided by 6 = 53) Boil 1/2 cup   rice   in chicken broth, add lime juice,   cilantro , garlic powder, and black beans. When broth is mostly absorbed, add unsalted butter, corn, chili powder, and cumin. ** Could be veg...