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A few days ago I was going through my recipe files trying to decide what recipes to share with you. A-Z gave me a lot of choices. When I got to the N’s I came to “nutrition.” With all the emphasis on reading nutrition information it opens our eyes to what is the best or worst foods for us to eat. I found a lot of recipes that had nutrition information at the end of the recipes, but a lot of them didn’t. So I chose recipes that I hope you will try, at least one or two, that might help you, especially those of you who have to watch calories, sodium, cholesterol, carbs, etc. I was surprised at a couple of ingredients in the sodium column... a medium carrot has 270 mg and two ribs of celery have 100mg. So, I do a lot of label reading when I shop.

VEGETABLE PASTA SALAD
Salad:

4 oz. rotini pasta cooked according to pkg. directions 1-1/2 c. uncooked
1 c. broccoli florets
1/2 c. cubed Mozzarella cheese
1 medium carrot, sliced in 1/4 inch slices
2 green onions, sliced, using most of the green top

Dressing:
3 T. each, canola oil and vinegar
1 t. salt free herb seasoning
1/4 t. sugar

In a large bowl, combine salad ingredients; set aside. Combine dressing ingredients in a tight fitting lid and shake well. Drizzle dressing over salad and toss when ready to serve.

Makes four - c. servings.
Nutritional value per serving: calories 289, sodium 66 mg, cholesterol 0 mg.

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Would you like a snack that is very low in negative nutritional values and is a good substitute for potato chips? This would be a good choice.

BAKED TORTILLA CHIPS
8 corn tortillas
Cooking spray

Heat over to 450 degrees. Spray 2 cookie sheets with cooking spray. Cut each tortilla into 8 wedges. Place in single layer on cooke sheet. Bake about 6 minutes or until crisp but not brown. Store in airtight container at room temperature. When ready to snack on, sprinkle lightly with garlic or onion powder or salt-free lemon pepper.

Makes eight servings
Nutritional value per serving: calories 50, saturated fat 0 g, sodium 35 mg, cholesterol 0mg, carbs 10g.


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CHICKEN CACCIATORE
16 oz. no-salt tomato sauce
1 large clove garlic, cut in half
1/2 c. diced onion
1 t. oregano leaves
1/2 t. celery seed
1/8 t. pepper
2 T. canola oil
4 boneless, skinless chicken breasts

In a small saucepan, combine all ingredients, except oil and chicken. Bring to a boil; reduce heat and simmer, cover for 12 minutes, stirring occasionally. Heat oil in a large skillet. Add chicken. Lightly brown on each side. Pour sauce over chicken; cover and cook over low heat until chicken is tender, 35-40 minutes. Remove garlic clove. Transfer chicken to serving dish or platter; pour sauce over chicken.

Makes four servings.
Nutritional value per serving. Calorie 160, saturday fat trace, sodium 40 mg, cholesterol 68 mg.

Thought for the Day: Be patient with everyone but above all, be patient with yourself.

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