Hearty Chicken Soup

I’d substitute fresh chicken and sodium-free chicken stock to eliminate even more salt.

Isabelle Ison

Serves 4
Recipe:
1 can (10 oz) White Amish Chicken
1 Small Onion
10 large Carrots
10 Celery Stalks
5 Cups Low Sodium Chicken Stalk
Salt to taste
Pepper to taste
Bay Leaf
Parsley
1 Tbs Coconut Oil

Directions:
Chop Onions
Heat Coconut Oil
Sauté Onions
Turn heat down to medium
Add Chicken Stalk
Add Seasonings
Chop Carrots and Celery
Add chopped Carrots and Celery and cover
Cook for 10 minutes
Add Chicken (with stalk chicken is canned with)
Breast up the chicken
Cook for 25 more minutes, stirring occasionally

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Stella D’oro: an old friend offers a low-fat baked good

Growing up in an Italian-American household, Italian pastries and butter cookies were regular Sunday treats for me. In between those, we also regularly bought baked goods with Italian flair to them, such as Stella D’oro cookies.

Loved these as a kid and now, and they're low-fat.
Loved these as a kid and now, and they’re low-fat.

I crave anything baked these days since most baked goods don’t fit into my low-fat, low-salt needs. So I was wonderfully surprised recently to see old friend Stella D’oro come to my rescue with its anisette toast cookies. Continue reading “Stella D’oro: an old friend offers a low-fat baked good”

Beans the Magical Vegetable

Leave out the salt and you’re good to go here

Talk Diabetes

by Alison Brinker, RD, LD

Beans are a wonderful source of low fat protein, carbohydrate and fiber.  The fiber in beans can actually help slow the absorption of carbohydrate into the blood stream causing a slower rise in your blood glucose.  A serving of beans each day can cut your “bad” LDL cholesterol by about 5% found a recent report in the Canadian Medical Association Journal.  Beans are also a good source of iron, folate and magnesium.  This recipe combines beans and red bell peppers.  Red bell peppers are a great source of vitamin C.  Consuming vitamin C along with high iron foods actually enhances your body’s absorption of  iron.  Another great example of this is chili.  Tomatoes are high in vitamin C so they will enhance the absorption of the iron from the beans and meat in the chili.  Enjoy!!

Bean-Pepper Slaw

In a large bowl, toss 2- 15…

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Ahi tuna on the grill, with a lime twist

I’ve written before about how much I enjoy ahi tuna, something I can eat on my low-fat diet than I truly enjoy. Normally I make it with a salt-free teriyaki marinade or a lemon garlic no-salt marinade. But I recently noticed a recipe on a bag of frozen ahi I bought at Costco and decided to modify it to fit a low-fat, low-salt, low-sugar diet.

Marinated ahi tuna with peppers and onions and broccoli.
Marinated ahi tuna with peppers and onions and broccoli.

The result was tasty. I made my tuna in a frying pan, but grilling it outside would add a nice touch of smoky flavor as well. Continue reading “Ahi tuna on the grill, with a lime twist”

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