Showing posts with label Autumn Recipes. Show all posts

Crock Pot Minestrone Soup

A classic, hearty Italian soup with tomatoes, white beans, vegetables and pasta.

Crock Pot Minestrone Soup

Ingredients:
1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
32 oz container reduced sodium chicken broth (or vegetable broth for vegetarians)
2 tsp olive oil
1/2 cup chopped onion
1 cup diced carrots
1/2 cup diced celery
2 garlic cloves, minced
1 (28 oz) can petite diced tomatoes
Parmesan cheese rind (optional)
1 fresh rosemary sprig
2 bay leaves
2 tbsp chopped fresh basil
1/4 cup chopped fresh Italian parsley
1/2 tsp kosher salt and fresh black pepper
1 medium 8 oz zucchini, diced
2 cups chopped fresh (or frozen defrosted) spinach
2 cups cooked small pasta such as ditalini or elbows (al dente)
extra parmesan cheese for garnish (optional)




Method:

Crock Pot Version:

Puree beans with 1 cup of the broth in a blender. Heat oil in a large nonstick skillet over medium-high heat.

Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 15 minutes.

Transfer to the crock pot along with the remaining broth, tomatoes, pureed beans, parmesan cheese rind, salt and pepper.

Add the rosemary, basil and parsley, cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle 1-1/4 cups soup into 8 bowls with 1/4 cup pasta in each and top with extra parmesan cheese if desired.



Calories: 190 • Fat: 3 g • Carb: 32 g • Fiber: 8 g • Protein: 9 g • Sugar: 4 g

Sodium: 483 mg • Cholest: 0 mg

Harvest Minestrone



Ingredients:

2 cans (15 oz each) cannellini beans, rinsed and drained
2 cans (14½ oz each) reduced sodium chicken broth
3 c (½" chunks) butternut squash (1 lb)
1 can (14½ oz) diced tomatoes
2 med turnips, peeled and cut into ½" chunks
1 med parsnip, peeled, quartered, and sliced ¼" thick
2 c bagged coleslaw mix
1 lg leek (white and light green parts), sliced
1 Tbsp minced garlic
1 c (packed) fresh basil
⅓ c fresh parsley
¼ c grated Parmesan cheese
3 Tbsp extra virgin olive oil
¼ tsp salt
¼ tsp black pepper
2 Tbsp water


Method:

MIX beans, broth, squash, tomatoes (with juice), turnips, parsnip, coleslaw, leek, and 1½ tsp of the garlic in a 4 quart or larger slow cooker.
COVER and cook on low 7 to 9 hours or until vegetables are tender.
BLEND basil, parsley, cheese, oil, salt, pepper, water, and remaining 1½ teaspoon garlic until smooth.
SCRAPE into small bowl and refrigerate.
LADLE soup into serving bowls and top with a heaping tablespoon of basil sauce. NUTRITION (per serving) 279 cal, 12 g pro, 39 g carb, 10 g fiber, 10 g sugars, 9 g fat, 682 mg sodium

Chowder

Ingredients

2 bacon strips, diced
1/4 cup chopped onion
1 medium red potato, cubed
1 small carrot, halved lengthwise and thinly sliced
1/2 cup water
3/4 teaspoon chicken bouillon granules
1 cup milk
2/3 cup frozen corn
1/8 teaspoon pepper
2-1/2 teaspoons all-purpose flour
2 tablespoons cold water
3/4 cup shredded cheddar cheese

Method

In a large saucepan, cook bacon over medium heat until crisp; remove to paper towels. Drain, reserving 1 teaspoon drippings.
In the drippings, saute onion until tender.
Add the potato, carrot, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until the vegetables are almost tender.
Stir in the milk, corn and pepper. Cook 5 minutes longer. Combine the flour and cold water until smooth; gradually whisk into soup. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Sprinkle with bacon. Yield: 2 servings.


Nutritional Facts 1 serving (1 cup) equals 473 calories, 30 g fat (16 g saturated fat), 77 mg cholesterol, 810 mg sodium, 35 g carbohydrate, 4 g fiber, 19 g protein.

One-Pot Chicken Fajita Pasta



Calories: 390 • Fat: 12 g • Carb: 43 g • Fiber: 6 g • Protein: 29 g • Sugar: 4 g Sodium: 754 mg • Cholest: 76 mg

Ingredients

2 tsp olive oil
1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
1 tsp kosher salt
1 1/2 tsp ground cumin
1 tsp paprika
1/2 tsp chili powder
1/2 tsp garlic powder
1 large white onion, sliced
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
3 cloves garlic, minced
2 cups less-sodium chicken broth
1 (10-oz) can Mild Ro-Tel Diced Tomatoes & Green Chiles
7 oz pasta (use gluten-free pasta for GF)
1/2 cup light sour cream
1 scallion, diced
2 tablespoons chopped cilantro
4 oz diced avocado (from 1 small)

Method:

  1. Season chicken with 3/4 tsp salt, 1 tsp cumin, 1/2 tsp paprika, 1/4 tsp chili powder and 1/4 tsp garlic powder. 
  2. In a large deep nonstick skillet, heat 1 teaspoon olive oil over high heat. When the oil is very hot, add the chicken and cook until browned, stirring about 5 to 6 minutes. Transfer to a plate and set aside.





Reduce heat to medium, add the remaining teaspoon of olive oil to the skillet. When the oil is hot, add the onions, bell peppers, and remaining 1/2 tsp cumin, 1/2 tsp paprika, 1/4 tsp chili powder and 1/4 tsp garlic powder, 1/4 tsp salt. Cook, stirring occasionally, until soft, about 10 minutes. Add minced garlic, and stir until fragrant and well combined, about 30 seconds. Remove from heat and transfer to the plate with the chicken.




In the same skillet, add the broth, diced tomatoes and uncooked pasta. Stir to combine and bring to a boil, then cover, reduce heat to medium-low, and cook for 15 minutes until pasta is tender and liquid is mostly absorbed. Add the chicken and veggies back into the skillet and stir to combine until heated through, about 2 minutes. Mix in the sour cream and top with scallions and cilantro. Serve with avocado on top.

Autumn Recipes

The months between summer and Christmas yield some fantastic ingredients

Harvest Minestrone


Chowder

One-Pot Chicken Fajita Pasta


Crock Pot Turkey White Bean Pumpkin Chili


Crock Pot Minestrone Soup

Crock Pot Turkey White Bean Pumpkin Chili




Calories: 272.5 • Fat: 2.5 g • Protein: 32 g • Carb: 31 g • Fiber: 12 g • Sugar: 2.4
Sodium: 499 (without salt)

Ingredients:

cooking spray (I used my Misto) 
2 lb 99% lean ground turkey
1/2 tsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tsp chili powder, to taste
2 bay leaves
2 tsp cumin
1 tsp oregano
2 (15 oz cans) white northern or navy beans (I prefer Goya) rinsed and drained
15 oz can pumpkin puree (not pumpkin pie filling)
4.5 oz canned chopped green chile
2 cups low sodium, fat free chicken broth
chopped cilantro and chives for topping
salt and pepper to taste
low fat sour cream for topping (optional)


Method:
  1. Heat a large heavy saute pan over high heat and lightly spray with oil. 
  2. Add meat and cook, breaking it up until white, about 5 minutes. 
  3. Add to crock pot. 
  4. Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; 
  5. add cumin and sauté another minute. 
  6. Add to crock pot. Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. 
  7. Cover and cook on high for 4 hours or low for 8 hours. 
  8. Remove bay leaves and adjust seasoning to taste before serving
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