Category Archives: English

Zucchini Muffins

  • zucchini-muffins-400x400-kalynskitchen2 cups all purpose flour
  • 1 cup brown sugar
  • 2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1/8 tsp. ginger
  • 1/8 tsp. allspice
  • 1/2 tsp. salt

Stir in:

  • 2 cups grated zucchini
  • 1 apple peeled, cored and grated

In another bowl, beat:

  • 3 eggs
  • 2 tsp. vanilla
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup oil (vegetable or canola)

Stir into flour mixture until batter is just combined. Spoon into well greased muffin cups, filling to the top. (Note: If you are using muffin liners you may need to spray with cooking spray to prevent the muffins from sticking to the paper.) Bake at 350° for 20 minutes.

Nutritional Information:
Calories 146
Total Fat 6g
Saturated Fat 0g
Cholesterol 21mg
Sodium 160mg
Potassium 0mg
Total Carbohydrates 21g
Dietary Fiber 1g
Sugars 0g
Protein 2g

Orange Cranberry Muffins

  • Cooking spray
  • 1 navel orange, cut into eighths
  • 1/2 cup orange juice
  • 1 large egg
  • 1/4 cup vegetable oil
  • 1 1/2 cups all-purpose flour
  • 3/4 cup sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 1/2 cup dried cranberries, chopped
  1. Preheat the oven to 375°F. Coat a standard-size 12-cup muffin tin with cooking spray.
  2. Put the orange wedges, orange juice, egg and oil into a blender and blend until smooth.
  3. In a medium bowl, whisk together the flour, sugar, baking powder, baking soda and salt; whisk to incorporate. Make a well in the center of the dry ingredients; pour the orange mixture into it and stir to make a thick batter. Stir in the cranberries.
  4. Divide the mixture among the muffin tins, filling the tins about 3/4 full, and bake until the muffins are golden and push back when gently pressed, 20 to 25 minutes. Let cool on a rack and enjoy warm or toasted.

Nutritional Information:
Calories 175
Total Fat 5g
Saturated Fat 0g
Total Carbohydrates 31g
Fiber 1g
Protein 2g


Tortilla Pizza

What you need:

  • Small corn tortillas
  • Salsa
  • Shredded cheddar cheese

Mound a little salsa and cheese on each tortilla. Cook on foil-lined tray in toaster oven until cheese has melted and is brown at the edges.

Kids can help: Assemble the “pizzas,” cover the tray with foil

Extras: A layer of refried beans under the salsa, cilantro for garnish, a dollop of sour cream or a sprinkle of finely chopped green pepper

Nutritional Information:
Calories 137
Total Fat 5.5g
Saturated Fat 3.1g
Cholesterol 15mg
Sodium 131mg
Potassium 334mg
Total Carbohydrate 16.8g
Dietary Fiber 2.8g
Sugars 3.2g
Protein 6.7g
Vitamin A 21%
Vitamin C 60%
Calcium 16%
Iron 5%


10 Minute Barbecue Pork Sandwiches


10 Minute Barbecue Pork Sandwiches
1 teaspoon vegetable oil
1 large onion, chopped
1 container/can of canned pork
1 cup low sodium barbecue sauce
10 slices of whole wheat bread or 5 hamburger buns


  1. Using a large skillet, heat the oil over low heat.
  2. Add onion and cook it until tender, about 3 to 5 minutes
  3. Mix the pork and barbecue sauce; cook it for about 5 minutes or until it is heated throughout
  4. Spoon about ½ cup of barbecue mixture on bread or hamburger bun


Nutritional Information per serving: Yields about 5 servings
Calories 514
Carbohydrates 58
Fat 22
Protein 13
Sodium 514

Pizza Soup

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1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of  meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese


1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.

Nutritional Information
Amount per serving: ~1 1/2 cups
Calories: 100
Fat: 7.3g
Cholesterol: 16mg
Sodium: 478mg
Carbohydrate: 14g
Fiber: 2g
Sugars: 5g
Protein: 8g

Slow Cooker Corn Bread

corn breadIngredients

4 eggs
1 package (8.5 ounce) corn muffin mix
1 can (14.75 ounce) cream-style corn
3/4 cup milk
3/4 cup (1 medium) chopped red pepper
4 ounce can diced green chile pepper
1/2 cup shredded Mexican cheese blend (2 ounces)


1.Lightly coat the inside of a 3 1/2 or 4 quart slow cooker with cooking spray, or insert crock pot liner; set aside.
2.In a large bowl, stir together eggs, corn muffin mix, cream-style corn, milk, sweet pepper, and chile peppers. Spoon egg mixture into the prepared slow cooker.
3. Cover and cook on low-heat setting about 4 hours. Sprinkle top of spoon bread with cheese. Let stand, covered, for 30-45 minutes before serving.

Nutrition Information

Amount per serving: 1/2 cup
Calories: 195
Fat: 7g
Cholesterol: 94mg
Sodium: 437 mg
Total Carbohydrate: 27g
Fiber: 1.5g
Sugar: 8g
Protein: 6g

Asian Chicken Salad



1⁄3 cup rice vinegar
3 tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil

1 package salad greens or other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded

1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.
Number of servings: 6

Nutrition Information
Amount per serving: 2 cups
Calories: 200
Fat: 7g
Cholesterol: 40mg
Sodium: 560 mg
Total Carbohydrate: 18g
Fiber: 5g
Sugar: 8g
Protein: 18g

Asian Beef and Noodles

Asian Beef and Noodles_1

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3/4 pound lean ground beef
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen Asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/4 teaspoon garlic powder
salt and pepper to taste


1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown
ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables
are tender, stirring occasionally. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information

Amount per serving: 2/3 cup
Calories: 140
Fat: 5g
Cholesterol: 20mg
Sodium: 380 mg
Total Carbohydrate: 13g
Fiber: 2g
Sugar: 1g
Protein: 9g

Tamale Pie

Tamale Pie

Tamale Pie

1 1/3 cups water
½ cup cornmeal
½ cup cold water
¼ teaspoon salt
8 ounces 90% lean ground beef
½ cup chopped onion
½ cup chopped green pepper
1 clove garlic, minced
1 tablespoon chili powder
½ of a 14 ½ ounce can lower sodium tomatoes, cut up
1 (8 ounce) can lower sodium whole kernel corn drained
2 tablespoons chopped pitted ripe olives
½ cup shredded lower fat natural cheddar cheese


  1. Bring the 1 1/3 cups water to boiling. In a small mixing bowl stir together the cornmeal, the ½ cup cold water, and the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till mixture returns to boiling; reduce heat. Cook over low heat for 10-15 minutes or till mixture is very thick, stirring occasionally. Pour ¾ of the hot mixture into a 10x6x2 inch baking dish. Cover and chill about 30 minutes or till firm. Spread remaining hot cornmeal mixture in a thin layer on a baking sheet; cover and chill.
  2. In a large skillet cook beef, onion, green pepper and garlic till meat is brown. Drain off fat. Stir in the chili powder; cook 1 minute. Stir in the undrained tomatoes, the corn, and the olives.
  3. Spoon the meat mixture on top of the chilled corneal mixture in the baking dish. Cut remaining chilled cornmeal mixture into diamond shapes and place atop meat mixture.
  4. Bake in a 350 degree oven for 25 minutes. Sprinkle with the cheddar cheese. Bake for 5 minutes more or till the cheese melts and mixture is heated through. Makes 4 servings

Nutritional Information
Amount per serving
Calories 183
Protein 18g
Carbohydrate 7g
Cholesterol 54mg
Sodium 277mg

Tasty Hamburger Skillet


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1 pound lean ground beef
1⁄2 cup chopped onion
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned diced tomatoes, with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1⁄2 cup grated cheddar cheese

1. Cook ground beef, onion, and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving: 1 cup
Calories: 240
Fat: 3.5g
Cholesterol: 35mg
Sodium: 300mg
Carbohydrate: 33g
Fiber: 3g
Sugars: 3g
Protein: 19g