Spice Recipes
Southern Blend
Southern Veggie Dip
Ingredients
8 oz light cream cheese
4 oz light sour cream
1 tbsp Southern All-Purpose Spice Blend
1 tbsp lemon juice
1/4 cup blue cheese
Directions
Combine all ingredients and blend until smooth. Serve with your favorite raw vegetables for dipping. Carrots, celery, cherry tomatoes and yellow squash sticks
Nutritional Information Per Serving (8 servings)
Calories 85
Carbohydrates 3 gm
Fat 6 gm
Cholesterol 9 mg
Protein 5 gm
Sodium 163 mg
Potassium 70 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 1 gm
Hearty Chicken and Rice Soup
Ingredients
1 lbs diced chicken breast
5 cup water
3/4 cup celery, chopped
3/4 cup carrots, chopped
1 1/2 cup brown rice
1/4 cup lemon juice
2 tbsp Southern All Purpose Spice Blend
Directions
Place chicken in large pot or Dutch oven. Add all ingredients except rice. Over high heat, bring to a boil. Cover and reduce to simmer and cook for 1 hour. Add rice and simmer until rice is cooked 20-30 minutes.
Nutritional Information Per Serving (4 servings)
Calories 400
Carbohydrates 59 gm
Fat 3 gm
Cholesterol 66 mg
Protein 32 gm
Sodium 114 mg
Potassium 641 mg
Saturated Fat 1 gm
Mono Unsaturated Fat 1 gm
Light Chicken Salad
Ingredients
1 lbs cooked chicken, shredded
1/2 cup light mayonnaise
1/2 cup chopped celery
1 tbsp Southern All-Purpose Spice Blend
2 tbsp Dijon mustard
1/4 cup almonds, sliced
Directions
Mix all ingredients well in large bowl and serve on crisp lettuce leaf or freshly sliced tomatoes
Nutritional Information Per Serving (4 servings)
Calories 267
Carbohydrates 5 gm
Fat 15 gm
Cholesterol 76 mg
Protein 28 gm
Sodium 413 mg
Potassium 403 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 2 gm
Southern Chicken Kabobs
Ingredients
1 tbsp Southern All Purpose Spice Blend
1 lbs raw chicken breast
1 lbs raw Cremini mushrooms
1 cup red bell pepper, chopped
2 tbsp White Muscadine Wine Vinegar
1 cup zucchini, sliced
4 tbsp olive oil
Directions
Cut chicken into 1 inch cubes. In a small bowl whisk together vinegar, Southern Spice Blend and olive oil. In a plastic bag place cubed chicken with 1/2 the mixture. In another plastic bag place diced vegetables and other half of mixture and let both the chicken and vegetables marinate in the refrigerator for one hour. While the ingredients are marinating preheat a grill to medium high heat. On metal or wooden skewers, alternate the chicken with vegetables until all ingredients are on a skewer. Grill for 4-8 minutes per side or until golden and no longer pink. Serve with steamed brown rice or a tossed salad.
Nutritional Information Per Serving (4 servings)
Calories 283
Carbohydrates 8 gm
Fat 15 gm
Cholesterol 66 mg
Protein 30 gm
Sodium 82 mg
Iron 2 mg
Potassium 933 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 10 gm
Creole Blend
Creole Pecans
Ingredients
2 cup pecans, halves
1 tbsp olive oil
1/2 tbsp Creole Spice Blend
Directions
Preheat oven to 350. Toss pecans with Creole Spice Blend and olive oil until evenly coated. On a sprayed sheet pan spread pecans out in a single layer and bake for 5-10 minutes.
Nutritional Information Per Serving (8 servings)
Calories 201
Carbohydrates 4 gm
Fat 21 gm
Cholesterol 0 mg
Protein 2 gm
Sodium 0 mg
Potassium 111 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 12 gm
Roasted Creole Chicken
Ingredients
2 tbsp Creole Spice Blend
3 tbsp olive oil
3 lbs whole fryer chicken
Directions
Preheat oven to bake at 400. Rub whole chicken with olive oil and Creole Spice Blend. Make sure the bird is covered completely. Place roasting pan and place in oven for 45 minutes to an hour. Do not open oven door while cooking. Serve with steamed or roasted seasonal vegetables.
Nutritional Information Per Serving (6 servings)
Calories 370
Carbohydrates 0 gm
Fat 20 gm
Cholesterol 184 mg
Protein 44 gm
Sodium 186 mg
Potassium 463 mg
Saturated Fat 4 gm
Mono Unsaturated Fat 9 gm
Bayou Shrimp Creole
Ingredients
1 cup green bell pepper, chopped
1 cup onion, chopped
1 lbs shrimp, peeled and deveined
3 tbsp olive oil
1 cup celery, chopped
1/2 cup low sodium tomato sauce
1 cup tomatoes, diced
2 tbsp Creole Spice Blend
1 tsp bay leaf
Directions
Heat olive oil in large pot over medium high heat. Add onion, bell pepper and celery and cook until tender, about 10 minutes. Add tomato sauce, diced tomatoes, Creole Spice Blend and bay leaves. Cook for another 2-3 minutes. Lower heat to a simmer and stir in shrimp. Cover and let simmer for 15 minutes or until shrimp are pink and slightly firm. The longer this dish sits the refrigerator the better it tastes! Make it the day before! Serve over steamed brown rice
Nutritional Information Per Serving (4 servings)
Calories 253
Carbohydrates 11 gm
Fat 12 gm
Cholesterol 172 mg
Protein 25 gm
Sodium 384 mg
Potassium 597 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 8 gm
Italian/Mediterranean Blend
Turkey Burgers
Ingredients
1/2 cup scallions, chopped
1/2 cup parmesan cheese, grated
1/4 cup dried bread crumbs
1/4 cup Dijon mustard
1 tbsp Italian/Mediterranean Spice Blend
6 large slice whole wheat bun
1 1/2 lbs ground turkey (93% lean)
Directions
Heat grill to high heat. Using hands mix all ingredients in large bowl. Divide mixture evenly into 4 1-inch thick patties. Spray pam on grill and cook burgers on each side for 5-10 minutes or until done. Serve on whole wheat buns
Nutritional Information Per Serving (4 servings)
Calories 414
Carbohydrates 30 gm
Fat 9 gm
Cholesterol 112 mg
Protein 52 gm
Sodium 809 mg
Potassium 703 mg
Saturated Fat 4 gm
Mono Unsaturated Fat 3 gm
Mediterranean Vinaigrette
Ingredients
1/2 cup olive oil
1/4 cup Red Muscadine Wine Vinegar
1/2 tbsp Italian Mediterranean Spice Blend
Directions
Whisk all ingredients together until evenly blended and use on your favorite salad or simply drizzle over cooked vegetables.
Nutritional Information Per Serving (4 servings)
Calories 239
Carbohydrates 0 gm
Fat 27 gm
Cholesterol 0 mg
Protein 0 gm
Sodium 0 mg
Potassium 0 mg
Saturated Fat 4 gm
Mono Unsaturated Fat 20 gm
Poly Unsaturated Fat 2 gm
Parmesan Roasted Asparagus
Ingredients
1 lbs asparagus, trimmed
1 tbsp olive oil
1/2 tbsp Italian Mediterranean Spice Blend
1/4 cup parmesan, grated
Directions
Preheat oven to 450. On a baking sheet, toss asparagus with oil and Italian Mediterranean Spice Blend. Spread in an even layer. Sprinkle with cheese and roast for 10-12 minutes until tender and cheese is melted. Serve immediately.
Nutritional Information Per Serving (4 servings)
Calories 84
Carbohydrates 5 gm
Fat 5 gm
Cholesterol 5 mg
Protein 5 gm
Sodium 119 mg
Potassium 316 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 3 gm
Thai Blend
Sweet and Spicy Carrots
Ingredients
1 1/2 lbs carrots, quartered, cut into 2-in.lengths
2 tbsp canola oil
1 tbsp. Splenda brown sugar
1/2 tbsp Thai Spice Blend
Directions
In a large skillet, bring carrots, brown sugar, oil, Thai Spice Blend and 1/2 cup of water to a boil. Reduce heat; simmer, covered for 6 minutes. Cook uncovered, tossing frequently until tender for 3-4 minutes and serve.
Nutritional Information Per Serving (4 servings)
Calories 200
Carbohydrates 29 gm
Fat 8 gm
Cholesterol 0 mg
Protein 1 gm
Sodium 60 mg
Potassium 475 mg
Saturated Fat 1 gm
Mono Unsaturated Fat 4 gm
Thai Fajitas
Ingredients
1 lbs flank steak
3 tbsp olive oil
1 1/2 tbsp Red Muscadine Wine Vinegar
2 tbsp Thai Spice Blend
1 cup red bell pepper, sliced
1 cup onion, sliced
8 medium (approx. 6" dia) corn tortillas
Directions
Whisk together 2 tbsp olive oil, vinegar and 1 1/2 tbsp Thai Spice Blend. In large plastic bag place flank steak and mixture and let it marinate for 1-2 hours in refrigerator. Heat grill to medium high heat. Meanwhile, heat 1 tbsp olive oil in skillet and add 1/2 tbsp Thai Spice Blend and peppers and onions and cook until tender; about 5-10 minutes. Grill flank steak for 2-4 minutes per side and slice into strips. Assemble tortillas with peppers, onions and flank steak and serve.
Nutritional Information Per Serving (4 servings)
Calories 404
Carbohydrates 29 gm
Fat 20 gm
Cholesterol 65 mg
Protein 27 gm
Sodium 151 mg
Saturated Fat 5 gm
Mono Unsaturated Fat 12 gm
Southwestern Blend
White Chicken Chili
Ingredients
1 cup onion, chopped
1 lbs cooked chicken, shredded
2 tbsp olive oil
3 cup white beans, cooked
1/2 cup green chilies
2 tbsp Southwest Spice Blend
4 cup low sodium chicken broth
Directions
In a large pot heat olive oil to medium heat. Add onion and cook until tender constantly stirring, about 6-8 minutes. Add garlic and cook for 1 minute constantly stirring. Add all other ingredients and let simmer for 1 hour and serve.
Nutritional Information Per Serving (4 servings)
Calories 703
Carbohydrates 95 gm
Fat 10 gm
Cholesterol 66 mg
Protein 62 gm
Sodium 175 mg
Potassium 3073 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 5 gm
Pimento cheese
Ingredients
2 cup 2% cheddar cheese, shredded
2 oz pimentos, diced
1/2 cup light olive oil mayonnaise
1 tbsp Southwest Spice Blend
1 tbsp lemon juice
Directions
In a blender or Quizinart place all ingredients. Pulse until all ingredients are mixed well with a smooth consistency and serve.
Nutritional Information Per Serving (6 servings)
Calories 135
Carbohydrates 3 gm
Fat 9 gm
Cholesterol 15 mg
Protein 9 gm
Sodium 391 mg
Potassium 53 mg
Saturated Fat 3 gm
Mono Unsaturated Fat 1 gm
Spicy Turkey Chili
Ingredients
1 1/2 lbs lean ground turkey
1 tbsp Southwest Spice Blend
2 tbsp canola oil
1 cup onion, chopped
1 cup tomatoes, chopped
1 cup cooked kidney beans
2 tbsp no sodium tomato sauce
1/4 cup green chilies
Directions
In medium pot, heat canola oil over medium heat. Add onion and ground turkey and cook stirring frequently until onions are tender and turkey is no longer pink, about 5-10 minutes. Add all other ingredients and reduce heat to low. Cover and let simmer for 30 minutes. Serve with shredded low fat cheese.
Nutritional Information Per Serving (4 servings)
Calories 447
Carbohydrates 35 gm
Fat 12 gm
Cholesterol 111 mg
Protein 49 gm
Sodium 176 mg
Potassium 1382 mg
Saturated Fat 2 gm
Mono Unsaturated Fat 5 gm
Poly Unsaturated Fat 4 gm
Seafood Blend
Baked Gulf Grouper
Ingredients
1 lbs Grouper filets
2 tbsp olive oil
1 cup fresh tomato, diced
1 tbsp lemon juice
1 tbsp Seafood Spice Blend
Directions
Preheat oven to 350. In a small bowl whisk together olive oil, Seafood Spice Blend, lemon juice. Spray a baking sheet with non-fat cooking spray and assemble fish on tray. Pour marinade over fish and top with diced tomatoes. Bake fish for 10-15 minutes or until done. Serve with steamed vegetables or brown rice.
Nutritional Information Per Serving (4 servings)
Calories 172
Carbohydrates 2 gm
Fat 8 gm
Cholesterol 54 mg
Protein 22 gm
Sodium 95 mg
Potassium 497 mg
Saturated Fat 1 gm
Mono Unsaturated Fat 5 gm
