Alternative Recipes

Tuesday, March 03, 2015
Dietitian Megan Wiesner and Chef Rob
Dietitian Megan Wiesner and Chef Rob

Did you know the American Heart Association recommends that Americans consume less than 1,500 mg/day sodium? Ladies Night Out attendees enjoyed tasting and learning about recipes that can be substituted for store bought favorites. Now it's your turn. In honor of Nutrition Month this March, try making a few of our dietitian approved recipes at home:

Classic Hummus
Nutrition Info:  1/4 cup serving size, 85 mg sodium, 155 calories, 5 g protein, 14 g carbs

Store bought dips comparison: 
Athenos Original Hummus: about 360 mg sodium, 150 calories, 5 g protein, 5 g carbs
Marzetti Ranch Dip: 380 mg sodium, 220 calories, 2 g protein, 4 g carbs


1 (15-ounce) can chickpeas, drained | 3 tablespoons sesame tahini | 2 tablespoons olive oil  | 3-4 garlic cloves, chopped | Juice of 1 large lemon | Kosher salt, to taste | Freshly ground black pepper

In a food processor or blender combine all ingredients until smooth, but thick. Add water if necessary to produce a smooth hummus.  Store covered for up to 5 days.


 Chef Rob's Homemade Salsa
Nutrition Info: 1/4 cup serving size, 12 mg sodium, 18 calories, 2 g sugar, 2 g carbs

Other dips comparison:
Tostitos Salsa: 520 mg sodium, 20 calories, 2 g sugar, 8 g carbs
Velveeta Salsa Dip: 760 mg sodium, 140 calories, 4 g sugar, 6 g carbs


6 tomatoes | 1 small onion | 4 oz cilantro | 1 Tbsp minced garlic | 1 Tbsp Olive Oil | 1 small Jalapeno | 1 Dash salt to taste

Dice ingredients and stir together. Refrigerate for at least an hour before serving.

Budget Friendly Chicken Chili:
 Nutrition Info: 1 1/4 cup serving size, 470 mg sodium, 210 calories, 30 g carbs, 19 g protein, 2.5 g fat, 30 mg cholesterol

Other chili comparison:
Hormel Chili with Beans: about 900 mg sodium, 260 calories, 33 g carbs, 16 g protein, 7 g fat, 30 mg cholesterol
Progresso's White Chicken Chili: 825 mg sodium, 262.5 calories, 30 g carbs, 18.75 g protein, 7.5 g fat, 37.5 mg cholesterol


Cooking spray | 8 ounces skinless, boneless chicken breast, diced | 1 green pepper, diced | 1 small onion, diced   | 1 clove garlic, minced | 2-14.5 ounce cans diced tomatoes  | 
16 ounce navy beans, rinsed and drained  | ¼ teaspoon ground black pepper  | 2 teaspoons chili powder | ½ teaspoon cumin 

Spray a large soup pot with cooking spray. Add chicken and sauté over medium heat for 7 minutes or until done. Remove from pan. Add onions and green peppers and sauté over medium-high heat for 3 minutes or onions until clear. Add garlic and sauté 30 more seconds.  Add remaining ingredients along with cooked chicken and bring to a boil. Reduce heat and simmer for 15 minutes.


Strawberry-Peach Triffle:
Nutrition Info: 1/2 cup serving, 180 calories,  1.5 g fat,  36 g carbs, 28 g sugar, 240 mg sodium

Other desserts comparison:
Triple Chocolate Brownie: 360 calories, 6 g fat, 54 g carbs, 38 g sugar, 240 mg sodium
Twinkie (1 cake): 150 calories, 4.5 g fat, 27 g carbs, 18 g sugar, 220 mg sodium


1 box (4-serving size) vanilla instant pudding and pie filling mix | 2 cups fat-free (skim) milk | 2 cups frozen fat-free whipped topping, thawed | 1/2 cup peach preserves | 1/2 cup amaretto or orange juice | 8 cups cubed (1-inch) angel food cake (10 to 12 oz) | 3 cups sliced fresh strawberries | 3 medium peaches or nectarines, peeled, sliced, or 2 cups frozen sliced peaches, thawed | 1/4 cup sliced almonds, toasted

  • In large bowl, make pudding mix as directed on box for pudding using 2 cups milk. Refrigerate 15 minutes. Gently stir in whipped topping until blended.
  • Meanwhile, in small bowl, mix preserves and amaretto until blended.
  • In 3- to 4-quart trifle bowl or clear glass bowl, arrange half of the cake cubes. Top with half of the strawberries and peaches. Drizzle with half of the preserves mixture. Spoon and spread half of pudding mixture over fruit. Repeat layers, ending with pudding. Sprinkle almonds over top. Serve immediately or cover and refrigerate no longer than 8 hours.
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Last modified on Monday, November 28, 2016