Transcript - Nutrition Solutions

Nutrition Solutions Presents
Cooking Demonstration
with
Chef James Cline
Tonight’s Items: Keeping Soup Simple
Baked Tortilla Chips
Lean Beef Grass Fed Chili
Free Range Chicken Noodle Soup
TIPS
Nutrition Solutions Cooking Demonstration
Baked Tortilla Chips
INGREDIENTS

6ea
9” Flour Tortillas

Drizzle
Olive Oil

TT
Salt and Pepper
DIRECTIONS
1.
Pre-heat oven to 180
2.
Cut tortillas into squares, spread out evenly without
touching, drizzle olive oil over chips, sprinkle salt and
pepper
3.
Bake for 30 – 40 min till desired doneness. Let cool.
Yields: 6, 3oz servings
Tortilla Nutritional Information - 8 to 9-inch each
NOTES:
Cal
Fat Grams
Carb Grams
Flour Tortillas
120
3.5 grams
19 grams
Low-Carb
Corn Tortillas
70
2.5 grams
10 grams
Corn Tortillas
30
1.5 grams
30 grams
TIPS
Nutrition Solutions Cooking Demonstration
Baked Tortilla Chips
INGREDIENTS

6ea
9” Flour Tortillas

Drizzle
Olive Oil

TT
Salt and Pepper
DIRECTIONS
1.
Pre-heat oven to 180
2.
Cut tortillas into squares, spread out evenly without
touching, drizzle olive oil over chips, sprinkle salt and
pepper
3.
Bake for 30 – 40 min till desired doneness. Let cool.
Yields: 6, 3oz servings
Tortilla Nutritional Information - 8 to 9-inch each
NOTES:
Cal
Fat Grams
Carb Grams
Flour Tortillas
120
3.5 grams
19 grams
Low-Carb
Corn Tortillas
70
2.5 grams
10 grams
Corn Tortillas
30
1.5 grams
30 grams
TIPS
The way cows are fed can have
a major effect on the nutrient
composition of the beef.
Nutrition Solutions Cooking Demonstration
Grass Fed Beef Chili
INGREDIENTS
Bottom Line: Even
conventional grain-feed beef is
highly nutritious, but grass-fed
beef contains more
Carotenoids, Vitamin E and
minerals like Potassium, Iron,
Zinc, Phosphorus and Sodium.
Also, look for low or reduced
sodium varieties of crushed
tomatoes and kidney beans.
Portion out left over soup
and freeze for later
convenience.

1 teaspoon olive oil

3/4 Ground Beef, grass fed

3/4 onion, chopped

1-1/2 cups low sodium beef stock

20 ounces of canned crushed tomatoes

12 ounces of canned kidney beans - drained, and
rinsed.

2 teaspoons garlic, minced

2 tablespoons chili powder

1/4 teaspoon paprika

1/2 teaspoon dried oregano

1/2 teaspoon ground cayenne pepper

2 teaspoons ground cumin

1/4 teaspoon salt

1/2 teaspoon ground black pepper
DIRECTIONS
1.
Heat the oil in a large pot over medium heat. Sauté the
onion and garlic until tender. Add the Beef and brown
evenly until no longer raw.
2.
Pour stock into the pot. Mix in tomatoes, kidney beans,
and garlic. Season with the chili powder, paprika,
oregano, cayenne pepper, cumin, salt, and pepper.
Bring to a boil. Reduce heat to low, cover, and simmer
30 minutes.
NOTES:
Yields: 6, 5oz servings
Nutrition Facts
Amount/Serving
Amount/Serving
Serving Size: 5 oz
Total Fat 1 g
Total Carb 8 g
Calories: 80
Protein 10 g
TIPS
For culinary purposes,
“herbs” are usually
referred to as the leafy,
green edible leaves or
stems.
Spices are typically the
dried, edible seeds,
bark, fruits, roots,
rhizomes, stigmas and
berries from plants.
Using Unsalted Chicken
Stock vs. Regular
Chicken Stock will save
you 380 mg/serving.
Consider adding
additional vegetables
according to your
preference.
Portion out left over
soup and freeze for
later convenience.
Nutrition Solutions Cooking Demonstration
Vegetable, Chicken and Herb Soup
INGREDIENTS
•
Poach chicken, to 165, rest, dice
•
Sautéed onions, sweat
•
Then celery
•
Then carrots
•
Then add thyme, salt pepper parsley
•
Then chicken stock, boil
•
Then pasta, cook till done
•
Then add chicken
•
Then add half and half
DIRECTIONS
1.
In a large pot, combine, onion, celery (reserve
leaves for garnish), broccoli, corn, chicken and
garlic. Season with basil, oregano, rosemary,
parsley, salt and pepper.
2.
Stir stock into mixture to cover by 2 inches.
3.
Bring to a boil, then reduce heat and simmer 2
hours, stirring occasionally.
Yields 6, 5 ounce servings
NOTES:
Nutrition Facts
Amount/Serving
Amount/Serving
Serving Size: 5 oz
Total Fat 1 g
Total Carb 6 g
Calories: 70
Protein 9 g
NOTES:
Complement your
soup with a side
salad and Walden
Farms Calorie Free
Dressing.