Showing posts with label Recipes. Show all posts

Curried Kidney Beans, Quinoa, Roasted Zucchini, Mango Salsa Bowl




Ingredients

For the kidney beans:
  • 1 large tomato
  • 3 cloves of garlic
  • ½ inch ginger
  • ½ tsp garam masala
  • ¼ tsp turmeric
  • ½ tsp cumin powder
  • 1 tsp coriander powder
  • ½ tsp paprika
  • ¼ to ⅓ tsp cayenne/red chili powder
  • ½ tsp onion powder or flakes
  • 1 tsp lemon juice
  • ½ tsp dried fenugreek leaves or ⅛ tsp fenugreek seeds (optional)
  • ½ cup water
  • 1 15 oz can of kidney beans or 1.5 cups cooked kidney beans
  • ⅔ to ¾ tsp salt (depends on if the kidney beans were salted)


Veggies:

  • sliced zucchini
  • thinly sliced broccoli stems
  • sliced radishes
  • greens or lettuce
  • ripe mango or mango salsa




Method
  1. For the Curried Kidney Beans: Blend all the ingredients through water and 2 tbsp of the drained kidney beans until smooth. Add blended tomato mixture in a saucepan and cook over medium heat until it thickens slightly about 6 to 7 minutes. Add he kidney beans and salt. Cover and cook over medium heat for 9 to 12 minutes or until the kidney beans can be easily mashed. Taste and adjust salt and spice. Cook longer if the sauce is too thin.
  2. For the Veggies: Roast the zucchini and broccoli stems on a grill pan until roasted to preference with or without oil. Sprinkle salt and garam masala on the veggies once done and keep aside.
  3. Cook the quinoa or other grains.
  4. Cube the mango and use as is or make salsa with finely chopped red onion, cilantro, jalapeno, lime juice, salt and pepper to taste.
  5. Arrange the bowl with a heaping serving of saucy kidney beans, quinoa or other cooked grain, crunchy lettuce or greens of choice, roasted zucchini and broccoli stems, radish slices and mango/mango salsa. Sprinkle salt, pepper/red pepper flakes, and generous garam masala on the bowl. Add a dash of lemon juice. Serve!

Pineapple Salsa Recipe


Ingredients
Whole pineapple
1 cup pineapple, diced
1 cup peppers, diced (any combination of red, orange, yellow or green peppers)
1 cup Roma tomatoes, diced
⅓ cup cilantro, chopped
¼ cup onion, diced
2 limes
Salt and Pepper
Optional: 1 jalapeno, seeded and diced

Instructions
  1. To make the pineapple bowl, cut about ⅓ of the pineapple off, leaving the stem attached to the larger piece of the pineapple. 
  2. Make a cut around the outer edge of the pineapple fruit and make cuts across the middle too. Use a metal spoon to loosen and scoop out the pineapple chunks. 
  3. Pour the extra juice out of the pineapple bowl so that it is empty.
  4. Dice enough of the pineapple chunks to make one cup of diced pineapple to be used for the salsa and save the rest for another use.
  5. In a small bowl, mix together diced pineapple, diced tomatoes, diced peppers, minced onions, chopped cilantro, lime juice, salt, and pepper.
  6. Transfer the salsa to the pineapple bowl for serving.

Greek Salad


Ingredients
iceberg lettuce
olives, pitted (I use Kalamata Olives)
cucumber
bell pepper
tomato
tofu
salt, pepper
dill (optional)
olive oil, to your own taste

Instructions
Wash and slice the tomato, cucumber, bell pepper and tofu.
Arrange all ingredients in a bowl an season the tofu with salt and pepper.Sprinkle with a little olive oil.

Avocado Pasta

Ingredients
12 ounces spaghetti
2 ripe avocados, halved, seeded and peeled
1/2 cup fresh basil leaves
2 cloves garlic
2 tablespoons freshly squeezed lemon juice
Kosher salt and freshly ground black pepper, to taste
1/3 cup olive oil
1 cup cherry tomatoes, halved
1/2 cup canned corn kernels, drained and rinsed




Instructions

  1. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
  2. To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
  3. In a large bowl, combine pasta, avocado sauce, cherry tomatoes and corn.
  4. Serve immediately.

Rich and Creamy Skinny Fettuccine


Ingredients
6 ounces uncooked fettuccine
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoon all purpose flour
¾ cup low sodium chicken broth
¾ cup 1% milk
¼ cup Parmesan cheese, grated
1 teaspoon lemon juice
⅛ teaspoon salt
⅛ teaspoon pepper
chopped parsley for garnish, if desired





Method

  1. Boil pasta in salted water until al-dente per package instructions.
  2. Meanwhile, add olive oil and garlic to a large saute pan. Cook for 1 minute.
  3. Whisk in flour and cook an additional minute stirring constantly.
  4. Slowly pour in the chicken broth and milk and bring to a simmer. Cook until thickened 3-5 minutes, stir frequently.
  5. Take off the heat and stir in Parmesan cheese.
  6. Toss the sauce with cooked pasta and drizzle with lemon juice.
  7. Season with salt and pepper and serve immediately with parsley for garnish if desired.

Macaroni Salad with Smoked Mozzarella and Proscuitto




Ingredients
1 16-ounce package medium shell macaroni
½ cup red onion, chopped
1½ cups celery, chopped (about 3 ribs)
½ red bell pepper, seeded and chopped
1 cup pepperoncini, thinly sliced
1 cup prosciutto, sliced
½ pound smoked mozzarella, sliced in ¼-inch chunks
3 tablespoon capers, drained
½ cup Italian flat leaf parsley, chopped
1½ cup mayonnaise
½ cup buttermilk (low fat if preferred)
¼ cup pepperoncini juice (or more to taste)
1 tablespoon red wine vinegar
1 tsp sugar
1 tsp salt
1½ tsp pepper

      
Instructions
  1. Bring a large pot of water to boil. 
  2. Add macaroni and boil according to package directions until al dente. 
  3. Drain and rinse with cold water. In a large bowl, gently combine pasta and next 8 ingredients.
  4. In a separate bowl, mix mayonnaise, buttermilk, peperoncini juice, wine vinegar, sugar and salt and pepper. Taste for sweetness and saltiness and add more to your liking. 
  5. Add mayo mixture to pasta mixture and gently combine.
  6.  Add more salt and pepper to taste. Refrigerate until ready to serve.

Lentil Salad With Spinach And Pomegranate

Ingredients

For the vegan lentil salad:
  • 3 cups cooked brown lentils I usually cook them the night before. Or if you like you can also use canned lentils.
  • 1 avocado, cut into slices
  • 2-3 handfuls fresh spinach
  • 1/2 cup walnuts, roughly cho_pped
  • 2 small apples, cut into small pieces
  • 1 pomegranate
For the tahini orange dressing:
  • 3 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove of garlic
  • 6 tablespoons water
  • 4 tablespoons orange juice
  • 2 teaspoons orange zest
  • salt
  • black pepper
Servings: 3



Instructions
  1. Cook the lentils according to the instructions on the package.
  2. Cut the pomegranate into halves and remove the seeds. I like to do this in a bowl of water because then it doesn't get all messy.
  3.  Fill a large bowl with water. 
  4. Place halved pomegranate into the water. Use your fingers to break the seeds out. 
  5. Remove the white fiber that floats at the top of the water.
  6. Put all ingredients into a big salad bowl.
  7. Make the dressing: Place all ingredients into a food processor or blender and process until smooth.
  8. Pour the dressing over the lentil salad.

Chopped Kale Power Salad with Lemon Tahini Dressing


Ingredients
2 medium sweet potatoes, peeled and diced (you should get about 5-6 cups)
2 teaspoons + 1 tablespoon olive oil, divided
¾ teaspoons salt, divided
¼ teaspoon black pepper
1 bunch of curly kale, washed, stem removed and chopped (you should get 7-8 cups)
Juice of ½ a large lemon
1 (15 ounce) can garbanzo beans, drained and rinsed
1 large avocado, pitted and diced
⅓ cup dried cranberries
⅓ cup chopped Blue Diamond Almonds, Low Sodium & Lightly Salted
¼ cup chopped red onion
Lemon Tahini Dressing:
½ cup tahini
Juice of 1 large lemon
¼ teaspoon salt
3-6 tablespoons warm water, depending on how thick you want the dressing

Instructions

  1. Pre-heat oven to 375 degrees Fahrenheit. On a large sheet pan, toss together the diced sweet potato with 2 teaspoons olive oil, ½ teaspoon salt and ¼ teaspoon of pepper. 
  2. Bake sweet potato until fork tender, 35-40 minutes, flipping once.
  3. Prepare the kale while the sweet potatoes are baking. Add the chopped kale to a large bowl with 1 tablespoon olive oil, juice of ½ a large lemon and a heaping ¼ teaspoon salt. Use your hands to massage the kale and make sure everything is mixed together, about 1 minute. Set kale aside until sweet potatoes are finished baking.
  4. Make the dressing by adding all ingredients to a bowl and whisking until a creamy dressing is formed. Add the water slowly until desired consistency is reached.
  5. There are two ways you can assemble the salad: You can add all ingredients to the bowl with the kale and mix until combined. Add desired amount of dressing to each individual serving. Or, you can add the kale mixture to separate bowls and evenly top with remaining ingredients.

Pear,Pomegranate And Roasted Butternut Squash Salad With Maple Sesame Vinaigrette





Ingredients
1 medium butternut squash, peeled, Blade B, noodles trimmed
salt and pepper, to taste
1 large asian pear
5 oz container of arugula
¾ cup pomegranate seeds
3/4 cup roughly chopped walnuts

For the vinaigrette:
1 tablespoon real maple syrup
1 tablespoon extra virgin olive oil
1 tablespoon sesame oil
2 tablespoons apple cider vinegar
1 teaspoon white sesame seeds
1 tablespoon soy sauce
pepper, to taste
1 garlic clove, crushed and then minced



                           



Instructions
  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with parchment paper and lay out the butternut squash noodles. 
  3. Coat lightly with cooking spray and season with salt and pepper and roast for 8-10 minutes or until cooked through but still al dente.
  4. While the squash cooks, combine all of the ingredients for the vinaigrette and set aside.
  5. Spiralize the pear and add to a large mixing bowl with the arugula and walnuts. Once butternut squash is done, add it to the large bowl, drizzle over the vinaigrette and toss thoroughly.
  6. Serve immediately.

Creamy chicken Quinoa and Broccoli Casserole



INGREDIENTS
  • 2 cups reduced sodium chicken broth
  • 1 cup milk (I used 2%)
  • 1 teaspoon poultry seasoning
  • ½ cup flour
  • 2 cups water, divided
  • 1 cup uncooked quinoa, rinsed
  • ¼ cup cooked, crumbled bacon (optional... sort of)
  • 1 pound boneless skinless chicken breasts
  • 2 teaspoons seasoning (like Emeril's Essence or any basic blend you like)
  • ¼ cup shredded Gruyere cheese (any kind will work)
  • 3 cups fresh broccoli florets

INSTRUCTIONS
  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9x13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Five Minute Super Bean Sun-dried Tomato & Basil Salad

Ingredients

1 (15 oz) can Garbanzo Beans (Chickpeas)
1 (15 oz) can Great Northern Beans or other favorite bean
1 cup chopped Vegetables of choice*
1 Tablespoon chopped Parsley
1 Tablespoon chopped Basil
2 Tablespoons Oil from Sun-Dried Tomatoes
8 Sun-dried Tomatoes, chopped
1 - 2 Tablespoons very high quality Balsamic Vinegar
1/4 - 1/2 teaspoon Salt

Instructions
  1. Rinse beans and shake off excess water.
  2. Combine all ingredients in a bowl and serve. Start with the lower amounts of vinegar and salt; taste and then add more according to your preferences.

Olive Cheese Bread


Mmmmm, this is yummy And just as easy!

Ingredients
  • 1 loaf French Bread
  • About 25 Mezzetta® Spanish Queen Pimento Stuffed Olives
  • 6-ounce can of Black Olives, drained
  • 2 stalks Green Onions (scallions)
  • 1 stick Butter, Room Temperature
  • ½ cup Mayonnaise
  • 3 cups Monterey Jack Cheese, Grated
Instructions
  1. Roughly chop both black olives and pimiento-stuffed olives. 
  2. Slice green onions into thin pieces.
  3. Combine butter, mayonnaise, cheese, olives and green onions in a mixing bowl. 
  4. Stir together until thoroughly combined. 
  5. Spread mixture thickly onto French bread that has been sliced lengthwise.
  6. Bake at 325ºF for 25 to 30 minutes or until cheese is melted and browning.
  7. Mixture can also be made in advanced and refrigerated for up to two days.

Chicken and Broccoli Alfredo

Chicken and Broccoli Alfredo
Ingredients

8 ounces rotini pasta
12 ounces broccoli florets
1 tablespoon olive oil
2 boneless, skinless thin-sliced chicken breasts
Kosher salt and freshly ground black pepper, to taste
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
3/4 cup chicken broth
3/4 cup milk, or more, as needed
1/4 cup heavy cream
1/4 teaspoon garlic powder
1/4 cup freshly grated Parmesan
2 tablespoons chopped fresh parsley leaves

Method
  1. In a large pot of boiling salted water, cook pasta according to package instructions. Within the last 2 minutes of cooking time, add broccoli; drain well. 
  2. Heat olive oil in a large skillet over medium high heat. 
  3. Season chicken breasts with salt and pepper, to taste. 
  4. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces. 
  5. Melt butter in the skillet over medium heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in chicken broth and milk, and cook, whisking constantly, until incorporated, about 1-2 minutes. Stir in heavy cream and garlic powder until slightly thickened, about 1-2 minutes. 
  6. Stir in Parmesan until well combined, about 1 minute. If the mixture is too thick, add more milk as needed. 
  7. Stir in pasta, broccoli and chicken. Gently toss to combine; season with salt and pepper, to taste. 
  8. Serve immediately, garnished with parsley, if desired.

Chicken BaCado Casserole



Ingredients

14 oz box whole wheat penne pasta
5 slices turkey bacon, cooked + crumbled into pieces
1 lb boneless, skinless chicken breasts, cubed into bite-sized pieces
1 tsp salt
1 tsp black pepper
2 large red bell peppers, diced
1 Tbsp garlic, minced
1 can Ro*Tel® Original Tomatoes and Green Chillies, do not drain
1 cup reduced-sodium chicken broth
½ cup reduced-fat sour cream
½ tsp onion powder
2 avocados, pitted + diced

Optional*:

reduced-fat shredded cheddar cheese




Method
  1. Cook pasta according to al denté directions on box. 
  2. Set aside in a large bowl. 
  3. Cook bacon according to directions. Crumble bacon into a small bowl and set aside. 
  4. Preheat oven to 350 degrees. Lightly coat a 9" x 13" baking dish with nonstick cooking spray, set aside. 
  5. In a large skillet over medium heat, spray skillet generously with nonstick cooking spray and add chicken pieces. Sprinkle chicken with ½ tsp salt and ½ tsp pepper while cooking. Cook chicken until no longer pink in center, about 6-8 minutes. Place cooked chicken in the large bowl with the pasta. 
  6. In the same skillet, add minced garlic and red peppers. Cook for 2-3 minutes until peppers have softened. Add Ro*Tel® tomatoes, chicken broth, reduced-fat sour cream, garlic powder and the remaining ½ tsp salt, ½ tsp pepper. Stir sauce over medium heat until it comes to a low boil. Simmer for about 5-8 minutes, until the majority of liquid evaporates, stirring occasionally. Remove from heat. 
  7. Gently mix together the cooked pasta, chicken, and sauce. 
  8. Transfer mixture to casserole dish and top with chopped turkey bacon. Spray lightly with nonstick cooking spray and cover with foil. 
  9. Place casserole in oven for 15-20 minutes until heated through and sauce is bubbling. Let casserole sit for 5-10 minutes, excess liquid will be absorbed into pasta. 
  10. Top with diced avocado and (optional) cheddar cheese, serve immediately.

    Cincinnati Chili

    Cincinnati Chili

    Ingredients

    1 lb lean ground beef
    2 tsp extra virgin olive oil
    1 Tbsp minced garlic
    1 onion, chopped
    15 oz can diced tomatoes
    15 oz can kidney beans, rinsed + drained
    1½ Tbsp Worcestershire sauce
    1 Tbsp red wine vinegar
    1 Tbsp chili powder
    ½ Tbsp unsweetened cocoa powder
    1 tsp cinnamon
    ⅛ tsp nutmeg
    1 tsp cumin
    ¼ tsp black pepper
    ¼ tsp cayenne pepper
    4 cups cooked whole wheat spaghetti
    6 Tbsp reduced-fat, shredded sharp cheddar cheese
    6 Tbsp onion (for optional topping), diced 

    Instructions
    1. Heat extra virgin olive oil in Dutch Oven over medium high heat. 
    2. Add lean ground beef and cook, making sure to break the beef up with a spoon or spatula. 
    3. Cook about 5-7 minutes, until meat is no longer pink. 
    4. Add onion and garlic, cook and stir for 3-4 minutes, until onion has softened. 
    5. Add tomatoes, Worcestershire sauce, red wine vinegar, chili powder, unsweetened cocoa powder 
    6. cinnamon, nutmeg, cumin, black pepper, and cayenne pepper to beef mixture. 
    7. Bring mixture to a boil. 
    8. Reduce heat and simmer, partially covered, making sure to stir occasionally. 
    9. Simmer for 1 hour. 
    10. Serve over cooked whole wheat spaghetti and top with reduced-fat sharp cheddar cheese and onions (optional).

      Chicken & Brussels Sprouts with Mustard Sauce

      Chicken & Brussels Sprouts with Mustard Sauce
      Ingredients
      2 tablespoons olive oil, divided
      4 (6-ounce) skinless, boneless chicken breasts
      3/8 teaspoon salt, divided
      1/4 teaspoon freshly ground black pepper
      3/4 cup fat-free, lower-sodium chicken broth, divided (certified gluten-free if necessary)
      1/4 cup unfiltered apple cider
      2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary)
      2 tablespoons butter, divided
      1 tablespoon chopped fresh flat-leaf parsley
      12 ounces Brussels sprouts, trimmed and halved

      Method
      1. Preheat oven to 450°F. 
      2. Heat a large ovenproof skillet over high heat. 
      3. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. 
      4. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. 
      5. Remove chicken from pan; keep warm. 
      6. Heat pan over medium-high heat. 
      7. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. 
      8. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley. 
      9. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce. 

      Nutrition Information
      Serves: 4 | Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce
      Per serving: Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g
      Nutrition Bonus: Potassium: 780mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 126%; Calcium: 6%

      Fish Sticks

      Ingredients

      1½ lbs tilapia fillet
      ¼ cup ground flax meal (flaxseed that has been ground)
      ¼ cup reduced-fat Parmesan cheese
      ½ cup whole wheat breadcrumbs
      4 whole egg whites
      2 tsp Old Bay® seasoning
      ½ tsp salt
      ½ tsp black pepper
      ¼ cup organic grapeseed or Canola oil

      Optional*:
      malt vinegar
      tartar sauce
      *Optional ingredients are not included in the nutritional calculations.

      Method
      1. Cut fish into 1-nch strips and season with salt and pepper. Set aside. 
      2. Put egg whites in a shallow bowl and whisk. 
      3. In another shallow bowl, add Parmesan cheese, flax meal, breadcrumbs, Old Bay® seasoning, salt and pepper and mix well. 
      4. Heat ⅛ of a cup the Canola oil in a deep frying pan on medium-high heat. 
      5. Dip each piece into the egg whites, then into the breadcrumb mixture. Make sure to coat fish evenly. Set aside, I used a baking sheet. 
      6. In shifts, place half of the fish in the hot frying pan in a single layer. 
      7. Cook on each side until golden brown - about 4 minutes per side (thinner sticks will cook faster). Use tongs to rotate them around the pan so they cook evenly. Set aside on a clean plate and cover with foil to keep warm. 
      8. Heat the remaining ⅛ cup oil and cook the last half of the fish the same way. 
      9. Serve hot with malt vinegar or a light tartar sauce.

      Nutrition Information
      Per Serving (4 fish sticks)
      Calories: 398
      Fat: 21g
      Carbohydrates: 11g
      Fiber: 4g
      Protein: 42g
      Sugars: 5g
      Sodium: 664mg
      Vitamin A: 1%
      Vitamin C: 0%
      Calcium: 9%
      Iron: 2%

      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.
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