Tag: low sodium

Pineapple Salsa

Pineapple Salsa

We usually do a large firework display in our culdesac with friends and neighbors for Independence Day. This year might be a little less fancy as we weren’t able to get any really good fireworks from the next state over. Instead, I’m going to let 

Thai Cucumber Salad

Thai Cucumber Salad

I told myself I wouldn’t be emotional on my son’s last day of preschool. But here I sit with a small well of tears threatening to spill out of the corner of my eye. He was sent home with a binder of all of his 

Black Bean and Corn Salsa

Black Bean and Corn Salsa

Gimme a huge scoop of this black bean and corn salsa and I’m instantly transported into a beach chair with my feet in the ocean fronting the Riviera Maya. So colorful, and SO extremely delicious, this black bean and corn salsa is the perfect compliment to tacos, fajitas, soups and anything else you might be cooking up for this Friday’s Cinco de Mayo festivities. This sassy salsa is tossed together in a mere ten minutes or less making it an easy appetizer. For the most part, it’s a pico de gallo but with corn and black beans added in for color and variety. With the addition of the black beans and corn, this salsa has a lot of healthy fiber and is filling enough that you could use this all by itself as a taco filling for a vegetarian taco.

 

 

5.0 from 1 reviews
Black Bean and Corn Salsa
 
Prep time
Total time
 
Author:
Recipe type: Sauces and Dips
Cuisine: Mexican
Serves: 8
Ingredients
  • 1 can black beans, drained and rinsed
  • 2 cups corn kernels cut from the cob or use 1 can, drained and rinsed (use no salt added for low sodium)
  • 3 tomatoes, seeded and diced
  • 2 jalapenos, seeded and diced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • ¼ cup cilantro, chopped
  • juice of 1 small lime (about 2 tablespoons)
  • ½ teaspoon pink himalayan salt or to taste (omit for low sodium or use just a pinch)
Instructions
  1. Combine all ingredients in a dish and stir well.
  2. Serve over tacos, fajitas, chili or with tortilla chips!
Notes
* for low sodium, use only ¼ teaspoon of salt or omit the salt for sodium. Using ¼ tsp = 130mg/serving and no added salt = 59mg
Nutrition Information
Calories: 99 Fat: 1g Carbohydrates: 20g Sodium: 202mg* Fiber: 5g Protein: 5g

 

Black Bean Avocado Huevos Rancheros

Black Bean Avocado Huevos Rancheros

The last nine months (or more?) have been really taxing my creative brain. That’s not a bad thing, but my cooking mojo is on a much needed vacation after creating a minimum of three new recipes each week for months while working on a way cool project. 

Easy Enchilada Sauce

Easy Enchilada Sauce

Yowza. The past few days have been a struggle. The wonderful hubby was traveling most of the week and lucky me managed to find the last remnants of old construction trash (previous owner’s) that had been discarded in our grove of trees… by getting a nail 

Jerk Chicken Plantain Bites

Jerk Chicken Plantain Bites

Holy cow! I never knew plantains could be so darn good. I’ve used plantains in crepes before but never as a chip. I ended up making these twice, once with plantain chips that I found at the market which only contained plantains and salt and once with homemade baked plantain chips. I must say, flavor-wise, the homemade chips won out as they caramelized a bit and turned darker in the oven. I liked that I could slice them diagonally and therefore get more of that shredded jerk chicken goodness onto each of these jerk chicken plantain bites. The purchased ones were thinner and therefore a little more crispy which I also liked. Plus, I didn’t have to spend time making the chips first. What I’m saying is, they both worked deliciously well so do what you prefer!

The idea for these jerk chicken plantain bites comes from traditional Jamaican fare. A common combination of spices for jerk chicken has just a hint of spice and the plantain is a commonly used fruit in Jamaican cuisine. Having discovered plantain chips at the supermarket, I thought this would be a fantastic fusion to put shredded jerk chicken onto a plantain chip for an easy game day appetizer. I was not disappointed. Even my kids gobbled them up like candy!


Jerk Chicken Plantain Bites
 
Prep time
Total time
 
Author:
Recipe type: Appetizers
Cuisine: Jamaican
Serves: 25
Ingredients
  • 1 cup shredded cooked chicken (warmed slightly)
  • ¼ teaspoon allspice
  • ¼ teaspoon thyme
  • ¼ cumin
  • ¼ teaspoon garlic powder
  • 2 teaspoons lime juice
  • ⅛ teaspoon pink himalayan salt, or to taste
  • 1 tablespoon mayonnaise or more if needed for it to hold together
  • Plantain chips (homemade or purchased, lightly salted or no salt added)
  • 1-2 tablespoons cilantro or green onion (green part only), chopped
Instructions
  1. In a bowl, mix together all ingredients except the plantain chips and cilantro garnish.
  2. Mix until well combined and sticks slightly together.
  3. Scoop about a tablespoon onto a plantain chip and top with a small amount of cilantro or green onion for garnish.
  4. Arrange on a plate and serve.
Notes
To make homemade plantain chips, peel and thinly slice two plantains on the diagonal. Place on a greased baking sheet in a single layer and brush with olive oil. Bake at 350 about 30 minutes until the edges start to brown, flipping over once halfway.
Nutrition Information
Serving size: 5 pieces Calories: 162 Fat: 6g Carbohydrates: 23g Sodium: 114mg Fiber: 2g Protein: 7g

 

Chocolate Dessert Hummus

Chocolate Dessert Hummus

Happy New Year! I’m so excited… my awesome hubby gave me a new camera for Christmas to replace the one I’d been using that’s 10 years (or more??) old and starting to be a bit dated in functionality. My new camera has a neat food 

Chocolate Mint Cookies

Chocolate Mint Cookies

‘Twas the night before Christmas a long time ago, when I was a child and to church I would go. After church was complete, we’d perform the great feat. A holiday meal which would take hours to complete. I, a young girl, with my eyes in pure 

Mulled Wine Poached Pears

Mulled Wine Poached Pears

mulled wine poached pears

I’ve been in the mood for festive desserts that are heavy on flavor but still leave me feeling light on my feet. Fruits are the perfect dessert in this case as you get a bit of sweet decadence but won’t get overly full like you would with a dense cake or pie. These mulled wine poached pears are the perfect answer for any holiday season dessert.

Poached pears are super easy and look elegant among your holiday spread. The light spices in the mulled wine make for a very homey and enticingly fragrant house while the pears are poaching. Sliced in half, these poached pears look adorable with a luscious ring of red on the outside from absorbing the wine. The pears can then be stuffed with a small amount of blue cheese and walnuts or pecans to up the “fancy” factor. As an added bonus, you can strain and drink the leftover mulled wine used to poach these bits of deliciousness!

Mulled Wine Poached Pears
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Serves: 6
Ingredients
  • 3 pears
  • ½ bottle red wine
  • 2 cinnamon sticks
  • 3 whole cloves
  • 1 orange, zest and juice
  • ½ teaspoon cardamom
  • 1 vanilla bean, scraped
  • ⅓ cup honey
  • 2 tablespoons walnuts or pecans, chopped
  • 2 tablespoons blue cheese (or goat cheese works nicely too)
  • Mint sprigs, for garnish (optional)
Instructions
  1. In a saucepan, combine wine, honey and spices and heat over medium heat.
  2. Peel the pears and place into the mulled wine.
  3. Simmer uncovered about 40 minutes until pears are fork tender. Turn pears occasional so they cook and color evenly on all sides.
  4. Remove pears from wine and let cool. You can keep the wine to drink as mulled wine by straining the whole spices out first. Serve wine hot or at room temperature.
  5. Slice pears into halves and scoop out the seeds with a melon baller or tablespoon.
  6. Sprinkle a small amount of blue cheese and walnuts into each pear and serve with a little drizzle of the mulled wine.
  7. Garnish with mint leaves or thyme sprigs if desired.
  8. You can make a thicker "sauce" for the pears by continuing to simmer the wine until is has reduced enough to a syrup consistency.
Notes
If you wish to have extra mulled wine for drinking, just double all of the ingredients except the pears!
Nutrition Information
Serving size: ½ pear Calories: 182 Fat: 2g Carbohydrates: 32g Sodium: 37mg Fiber: 3g Protein: 2g

 

Cajun Herb Roasted Cornish Hens

Cajun Herb Roasted Cornish Hens

The first snow of the season (happening now!) always makes me a bit giddy. This can only mean one thing…that the holidays are approaching and spending lots of meaningful time with family is just around the corner.  The hubby and I have been hosting his family for Thanksgiving