A Dragon's Breath

Sweet Potato Casserole (Low Sodium)

Friday, May 29th, 2009

Sweet Potato Casserole

50 Minutes to Prepare and Cook

Ingredients

3 cans (29 oz) Bruce’s Yams (drain 2 of the cans)
1/2 c. light brown sugar
8 tbsp of butter

Directions

1. Drain 2 cans of yam. Pour 3 cans of yam (with the 1 can of syrup) into a medium casserole dish.
2. Slightly mash the pieces.
3. Stir in the brown sugar and mix up.
4. Top the casserole with dollops of butter.
Bake in oven, at 350 degrees, 30 -45 min.
Makes 10 (1-cup) servings.

Number of Servings: 10

Nutrition Facts Sweet Potato Casserole
Serving Size: 1 serving

Amount Per Serving

Calories		317.9

Total Fat		4.7 g

	Saturated Fat	1.2 g

	Polyunsaturated Fat	2.0 g

	Monounsaturated Fat	1.2 g

Cholesterol		0.0 mg

Sodium		135.2 mg

Potassium		0.0 mg

Total Carbohydrate		68.1 g

	Dietary Fiber	4.5 g

	Sugars	48.7 g

Protein		1.5 g


Vitamin A	351.3 %

Vitamin B-12	0.0 %

Vitamin B-6	0.0 %

Vitamin C	44.8 %

Vitamin D	0.0 %

Vitamin E	0.0 %

Calcium	3.0 %

Copper	0.0 %

Folate	0.0 %

Iron	11.9 %

Magnesium	0.0 %

Manganese	0.0 %

Niacin	0.0 %

Pantothenic Acid	0.0 %

Phosphorus	0.0 %

Riboflavin	0.0 %

Selenium	0.0 %

Thiamin	0.0 %

Zinc	0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Dragon’s Breath Casserole

Friday, May 29th, 2009

Dragon’s Breath Casserole

40 Minutes to Prepare and Cook

Ingredients

1 lb lean ground beef
6 – 7 medium potatoes
3 cans, sweet yellow corn, no salt added

Directions

1. Brown ground meat. Drain the grease from the ground meat when done.
2. Add 6 medium potatoes, peeled and sliced.
3. Drain 1 can of corn, but not the other 2. Add all cans of corn and the liquid from 2 of the cans.
4. Cook on medium high heat , covered. Cook until potatoes are tender, about 30 min.
Serves 8.
*Reduce calories by using lean ground turkey instead.

Number of Servings: 8

Nutrition Facts Dragon’s Breath Staples Casserole
Serving Size: 1 serving

Amount Per Serving

Calories		336.8

Total Fat		12.7 g

	Saturated Fat	4.9 g

	Polyunsaturated Fat	0.9 g

	Monounsaturated Fat	5.3 g

Cholesterol		42.5 mg

Sodium		218.0 mg

Potassium		974.8 mg

Total Carbohydrate		42.6 g

	Dietary Fiber	5.1 g

	Sugars	1.2 g

Protein		15.3 g


Vitamin A	2.5 %

Vitamin B-12	22.1 %

Vitamin B-6	32.5 %

Vitamin C	63.7 %

Vitamin D	0.0 %

Vitamin E	1.3 %

Calcium	2.8 %

Copper	13.0 %

Folate	17.2 %

Iron	16.3 %

Magnesium	15.7 %

Manganese	19.5 %

Niacin	25.9 %

Pantothenic Acid	12.1 %

Phosphorus	22.0 %

Riboflavin	13.6 %

Selenium	14.2 %

Thiamin	12.1 %

Zinc	19.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Chicken from Mexico

Friday, May 29th, 2009

This is definitely not low sodium or low calories. It’s just plain good. So eat sparingly!

Chicken from Mexico

90 Minutes to Prepare and Cook

Nutrition Facts Chicken from Mexico
Serving Size: 1 serving

Amount Per Serving

Calories		421.5

Total Fat		25.3 g

	Saturated Fat	8.9 g

	Polyunsaturated Fat	0.6 g

	Monounsaturated Fat	2.3 g

Cholesterol		89.7 mg

Sodium		700.9 mg

Potassium		222.3 mg

Total Carbohydrate		26.9 g

	Dietary Fiber	2.1 g

	Sugars	2.2 g

Protein		21.9 g


Vitamin A	12.4 %

Vitamin B-12	3.1 %

Vitamin B-6	3.1 %

Vitamin C	7.7 %

Vitamin D	0.7 %

Vitamin E	0.7 %

Calcium	21.3 %

Copper	1.2 %

Folate	2.0 %

Iron	7.9 %

Magnesium	2.4 %

Manganese	1.9 %

Niacin	0.5 %

Pantothenic Acid	1.1 %

Phosphorus	19.5 %

Riboflavin	5.5 %

Selenium	4.7 %

Thiamin	5.9 %

Zinc	5.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

1 family size bag, Doritos Nacho Cheese chips
1 48-oz bag, Pilgrim’s Pride Boneless Skinless Thighs
1 10 3/4-oz Campbell’s Healthy Request Cream of Mushroom Soup
1 10 3/4-oz Campbell’s Healthy Request Cream of Chicken Soup
3 cups water
2 medium onions, chopped
1/2 cup chopped bell peppers
1 Tbsp chili powder
1 Tbsp Mrs. Dash Spicy
3 cups shredded cheddar cheese

Directions

1. Chop chicken pieces into 1-inch cubes
2. Place chicken, 3 cups water, half of onions, and Mrs. Dash spicy seasoning. Bring to a boil, and lower to Medium high. Cook to make chicken broth.
3. Spray large casserole dish with nonstick spray.
4. Pour entire contents of Dorito bag and crush them.
5. Sprinkle raw onions and green bell pepper over the crushed doritos.
6. Pour the chicken & chicken broth over the doritos, evenly spreading it around.
7. In a bowl, combine the cream of mushroom and cream of chicken soup with the chili powder. Mix well.
8. Pour this mixture ontop of chicken, and spread evenly.
9. Sprinkle top with cheese.
10. Cover with tented tin foil.
Bake in oven at 350 degrees for 30 – 45 minutes.
Makes 12 (1-cup) servingsNumber of Servings: 15

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Dragon’s Breath Okra and Tomatoes (Low Sodium)

Friday, May 29th, 2009

Dragon’s Breath Okra and Tomatoes (Low Sodium)

55 Minutes to Prepare and Cook

Ingredients

2 bags Picsweet sliced okra (32 oz)
2 medum onions, chopped
1 clove garlic, minced
3 Tbsp Canola oil
2 cans Delmonte Diced Tomatoes, no salt added (14.5 oz)–drained
1 tbsp black pepper

Directions

Heat oil in a large stew pot. Add sliced okra, chopped onions, and minced garlic. Sautee until okra cooks down and is not slimy anymore (about 30 – 40 min) on medium heat. Add the diced tomatoes and pepper. Continue to sautee until tomatoes bind with the okra, and water/liquid is cooked out.
Makes 10 servings (about 1 cup)

Number of Servings: 10

Nutrition Facts Dragon’s Breath Okra and Tomatoes
Serving Size: 1 serving

Amount Per Serving

Calories		110.8

Total Fat		4.7 g

	Saturated Fat	0.4 g

	Polyunsaturated Fat	1.4 g

	Monounsaturated Fat	2.6 g

Cholesterol		0.0 mg

Sodium		40.9 mg

Potassium		425.7 mg

Total Carbohydrate		16.0 g

	Dietary Fiber	6.5 g

	Sugars	2.8 g

Protein		4.4 g


Vitamin A	23.8 %

Vitamin B-12	0.0 %

Vitamin B-6	5.4 %

Vitamin C	46.4 %

Vitamin D	0.0 %

Vitamin E	10.2 %

Calcium	17.8 %

Copper	9.0 %

Folate	60.6 %

Iron	8.8 %

Magnesium	21.7 %

Manganese	86.9 %

Niacin	6.6 %

Pantothenic Acid	4.2 %

Phosphorus	8.4 %

Riboflavin	12.2 %

Selenium	1.7 %

Thiamin	11.5 %

Zinc	7.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Dragon’s Breath Lower Sodium Chili

Friday, May 29th, 2009

Dragon’s Breath Lower Sodium Chili

75 Minutes to Prepare and Cook

Ingredients

5 pounds lean ground meat, coarse ground
3 cans 14-oz cans Diced Tomatoes, no salt added
3 medium onions, chopped
3 packets, McCormick Chili seasoning mix, low sodium
3 Tbsp of red-cayenne pepper, ground
4 cups water
1 6-oz can of Hunts tomato paste, no salt added

Directions

1. Brown ground meat and onions together. When browned, drain the grease.
2. Add 3 cans of diced tomatoes, 3 packets of chili seasoning, red pepper, and water. Mix well.
3. Heat to a boil, then lower temperature to simmer. Let simmer for 30 – 45 minutes.
Makes 20 1-cup servings.

Number of Servings: 20

Nutrition Facts Dragon’s Breath Low Sodium Chili
Serving Size: 1 serving

Amount Per Serving

Calories		333.7

Total Fat		23.9 g

	Saturated Fat	9.5 g

	Polyunsaturated Fat	1.0 g

	Monounsaturated Fat	10.2 g

Cholesterol		85.1 mg

Sodium		211.9 mg

Potassium		400.9 mg

Total Carbohydrate		6.1 g

	Dietary Fiber	1.4 g

	Sugars	1.6 g

Protein		21.2 g


Vitamin A	18.6 %

Vitamin B-12	44.2 %

Vitamin B-6	16.1 %

Vitamin C	8.8 %

Vitamin D	0.0 %

Vitamin E	1.3 %

Calcium	2.0 %

Copper	5.0 %

Folate	3.3 %

Iron	14.1 %

Magnesium	5.9 %

Manganese	2.8 %

Niacin	26.0 %

Pantothenic Acid	4.4 %

Phosphorus	16.2 %

Riboflavin	14.6 %

Selenium	25.7 %

Thiamin	4.4 %

Zinc	29.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Chicken and Artichoke Sauce

Friday, May 29th, 2009

Chicken and Artichoke Sauce
(cook noodles while preparing)

60 Minutes to Prepare and Cook

Ingredients

2 medium onions
5 cloves garlic
5 pieces of boneless/skinless chicken thigh meat
1 6-oz can, Hunts Tomato paste, No salt Added
2 14.5-oz cans, Great Value Diced Tomatoes, No salt Added
2 14-oz cans, Vigo Artichoke Hearts
2 tbsp, black olives, chopped Great Value
4 cups, fresh Mushroom slices & pieces
Black pepper

Directions

1. Sautee chopped onions and garlic.
2. Cut up thigh meat into about 2 inch pieces, brown with onions.
3. Add 2 cans of tomato paste, stir well.
4. After heated, add diced tomatoes, artichoke hearts, olives, and mushrooms. Add pepper to taste.
5. Cover and simmer for 30 mins. Stir frequently
Serve over Rigatoni noodles
Makes 8 1-cup servings.

Number of Servings: 8

Nutrition Facts Chicken & Artichoke Sauce
Serving Size: 1 serving

Amount Per Serving

Calories		114.2

Total Fat		1.6 g

	Saturated Fat	0.3 g

	Polyunsaturated Fat	0.3 g

	Monounsaturated Fat	0.3 g

Cholesterol		21.3 mg

Sodium		253.2 mg

Potassium		382.0 mg

Total Carbohydrate		14.9 g

	Dietary Fiber	3.6 g

	Sugars	6.5 g

Protein		9.4 g


Vitamin A	0.3 %

Vitamin B-12	1.7 %

Vitamin B-6	8.2 %

Vitamin C	3.8 %

Vitamin D	6.7 %

Vitamin E	0.7 %

Calcium	1.0 %

Copper	7.1 %

Folate	2.7 %

Iron	2.8 %

Magnesium	2.8 %

Manganese	3.6 %

Niacin	15.0 %

Pantothenic Acid	8.7 %

Phosphorus	8.0 %

Riboflavin	11.7 %

Selenium	9.9 %

Thiamin	4.0 %

Zinc	4.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Broccoli Salad

Friday, May 29th, 2009

Broccoli Salad

60 Minutes to Prepare and Cook

Ingredients

2 broccoli bushes, cut into pieces
1/2 c. minced red onion
1/2 c. raisins
1 Tbsp bacon bits, low sodium
1/2 c. plain yogurt
1 tbsp cider vinegar
1/8 c. sugar (about 2 tbsp)
1 tsp black pepper

Directions

1. Cut up broccoli flower into pieces, about 1/2 inch size. You can cut up parts of the stem, too.
2. Mince onion.
3. Mix onions, raisins, and broccoli pieces in a large bowl.
4. In a small bowl, mix yogurt, vinegar, sugar, bacon bits, and black pepper
5. Add the dressing to the broccoli-raisins mix. Stir well, to coat everything with the dressing.
6. Let chill for about 1 hour
Makes 12 1/2-cup servings

Number of Servings: 12

Nutrition Facts Broccoli Salad
Serving Size: 1 serving

Amount Per Serving

Calories		69.0

Total Fat		0.7 g

	Saturated Fat	0.3 g

	Polyunsaturated Fat	0.2 g

	Monounsaturated Fat	0.1 g

Cholesterol		1.0 mg

Sodium		56.4 mg

Potassium		416.4 mg

Total Carbohydrate		14.3 g

	Dietary Fiber	3.4 g

	Sugars	3.0 g

Protein		4.1 g


Vitamin A	31.4 %

Vitamin B-12	1.0 %

Vitamin B-6	9.5 %

Vitamin C	158.6 %

Vitamin D	0.0 %

Vitamin E	8.7 %

Calcium	7.2 %

Copper	3.6 %

Folate	18.6 %

Iron	5.9 %

Magnesium	7.6 %

Manganese	13.3 %

Niacin	3.6 %

Pantothenic Acid	6.1 %

Phosphorus	9.1 %

Riboflavin	8.8 %

Selenium	5.0 %

Thiamin	5.6 %

Zinc	3.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Shrimp Alfredo

Friday, May 29th, 2009

Shrimp Alfredo

55 Minutes to Prepare and Cook

Ingredients

2 lbs, shelled shrimp, medium-size
2 packets, Knorr Alfredo sauce
2 Tbsp soft margerine
3.5 c. milk
2 c. sliced fresh mushrooms
season with black pepper
2 lbs cooked spaghetti

Directions

1. Boil spaghetti & drain
2. Follow instructions on sauce packet & add shrimp. Bring to a boil and let thicken.
3. Add Mushrooms, and bring back to a boil.
4. Add the sauce to the spaghetti noodles and mix.
Makes 10 1-cup servings

Number of Servings: 10

Recipe submitted by SparkPeople user BYUDRAGONBREATH.
Number of Servings: 10

Nutrition Facts Shrimp Alfredo
Serving Size: 1 serving

Amount Per Serving

Calories		378.9

Total Fat		5.5 g

	Saturated Fat	2.1 g

	Polyunsaturated Fat	1.4 g

	Monounsaturated Fat	1.1 g

Cholesterol		186.6 mg

Sodium		617.1 mg

Potassium		252.4 mg

Total Carbohydrate		49.5 g

	Dietary Fiber	2.5 g

	Sugars	5.8 g

Protein		30.1 g


Vitamin A	9.2 %

Vitamin B-12	22.6 %

Vitamin B-6	9.0 %

Vitamin C	4.2 %

Vitamin D	2.7 %

Vitamin E	2.8 %

Calcium	14.5 %

Copper	17.8 %

Folate	26.0 %

Iron	27.0 %

Magnesium	14.3 %

Manganese	21.8 %

Niacin	26.1 %

Pantothenic Acid	6.8 %

Phosphorus	21.2 %

Riboflavin	13.2 %

Selenium	95.7 %

Thiamin	21.8 %

Zinc	14.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Crawfish Stuffed Eggplant Boats

Friday, May 29th, 2009

Not so low fat, and not low sodium! but good!

Crawfish Stuffed Eggplant Boats

70 Minutes to Prepare and Cook

Ingredients

2 eggplants
1 box cornbread mix
2 medium onions
1 stick unsalted butter
2 packages, frozen crawfish tails
1 cups low sodium chicken broth
1 cup water
1 tbsp black pepper
1 tsp red cayenne pepper

Directions

1. Make the cornbread as instructed on the box.
2. sautee chopped onions in the butter.
3. While they are sauteeing, cut the eggplant in half. Then cut out the insides making a “boat”. Leave about 1/4 inch all the way around. Place these boats on a greased dish. Spray the insides with nonstick spray
4. Cube the inside pieces of eggplant and add to the sautee onions. Let the eggplant cook down.
5. Add in the chicken broth, water, and the seasonings. When the broth comes to a boil, add in the crawfish to get them warm.
6. Take it off the fire and mix in the cornbread. You may need to add some more water to make it moist.
7. Add 1/4 of stuffing mix to each eggplant boat.
Bake in oven at 350 degrees for 30 minutes.
Makes 6 servings (1/4 eggplant boat)

Number of Servings: 8

Nutrition Facts Crawfish Stuffed Eggplant Boats
Serving Size: 1 serving

Amount Per Serving

Calories		426.5

Total Fat		17.2 g

	Saturated Fat	8.7 g

	Polyunsaturated Fat	0.5 g

	Monounsaturated Fat	3.3 g

Cholesterol		151.0 mg

Sodium		585.7 mg

Potassium		239.5 mg

Total Carbohydrate		45.6 g

	Dietary Fiber	3.7 g

	Sugars	9.0 g

Protein		19.5 g


Vitamin A	9.8 %

Vitamin B-12	0.3 %

Vitamin B-6	4.5 %

Vitamin C	4.9 %

Vitamin D	0.0 %

Vitamin E	1.4 %

Calcium	13.5 %

Copper	2.8 %

Folate	4.7 %

Iron	25.6 %

Magnesium	3.2 %

Manganese	6.4 %

Niacin	2.3 %

Pantothenic Acid	2.2 %

Phosphorus	2.7 %

Riboflavin	2.0 %

Selenium	0.7 %

Thiamin	3.2 %

Zinc	1.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Swiss Tomato Chicken (Low Sodium)

Friday, May 29th, 2009

Swiss Tomato Chicken (Low Sodium)

75 Minutes to Prepare and Cook

Ingredients

2 medium onions, chopped
4 cloves garlic, minced
3 cans, Del Monte diced tomatoes unsalted
6 chicken breasts, boneless, skinless
6 slices, Kraft Aged Swiss Deli slices
Black pepper to taste

Directions

1. Sautee onions and garlic in a skillet.
2. Spray a casserole dish with nonstick spray
3. Pour drained cans of diced tomatoes and mix onions and garlic into bottom of casserole dish.
4. Place 6 breast pieces on top. Season with black pepper.
5. Bake in oven at 375 degrees, 45 min
6. Place slice of cheese on top of each breast, and bake for 10 – 15 min more.
Makes 6 servings (1 chicken breast and scoop of tomato mixture)Number of Servings: 6

Nutrition Facts

Swiss Tomato Chicken (Low Sodium)

  Serving Size: 1 serving

Amount Per Serving

  Calories 195.8

  Total Fat 5.4 g

      Saturated Fat 2.7 g

      Polyunsaturated Fat 0.2 g

      Monounsaturated Fat 0.2 g

  Cholesterol 56.2 mg

  Sodium 109.3 mg

  Potassium 631.6 mg

  Total Carbohydrate 11.2 g

      Dietary Fiber 2.5 g

      Sugars 5.5 g

  Protein 22.8 g

  Vitamin A 18.6 %

  Vitamin B-12 4.5 %

  Vitamin B-6 22.9 %

  Vitamin C 43.0 %

  Vitamin D 0.0 %

  Vitamin E 0.7 %

  Calcium 5.5 %

  Copper 2.9 %

  Folate 2.5 %

  Iron 10.8 %

  Magnesium 6.0 %

  Manganese 4.8 %

  Niacin 40.1 %

  Pantothenic Acid     6.3 %

  Phosphorus     15.4 %

  Riboflavin 4.4 %

  Selenium 18.8 %

  Thiamin 4.6 %

  Zinc 4.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Sweet Potato Casserole (Low Sodium)

Ingredients

Directions

Dragon’s Breath Casserole

Ingredients

Directions

Chicken from Mexico

Ingredients

Directions

Dragon’s Breath Okra and Tomatoes (Low Sodium)

Ingredients

Directions

Dragon’s Breath Lower Sodium Chili

Ingredients

Directions

Chicken and Artichoke Sauce

Ingredients

Directions

Broccoli Salad

Ingredients

Directions

Shrimp Alfredo

Ingredients

Directions

Crawfish Stuffed Eggplant Boats

Directions

Swiss Tomato Chicken (Low Sodium)

Ingredients

2 medium onions, chopped
4 cloves garlic, minced
3 cans, Del Monte diced tomatoes unsalted
6 chicken breasts, boneless, skinless
6 slices, Kraft Aged Swiss Deli slices
Black pepper to taste

Directions

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Directions

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Directions

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Directions

Ingredients

Directions

Directions

Ingredients

2 medium onions, chopped 4 cloves garlic, minced 3 cans, Del Monte diced tomatoes unsalted 6 chicken breasts, boneless, skinless 6 slices, Kraft Aged Swiss Deli slices Black pepper to taste

Directions

2 medium onions, chopped
4 cloves garlic, minced
3 cans, Del Monte diced tomatoes unsalted
6 chicken breasts, boneless, skinless
6 slices, Kraft Aged Swiss Deli slices
Black pepper to taste