Muliple Receipe

Tortilla Soup

When made with roast chicken, this Latin American classic is naturally very low in fat. Save yourself some time and buy a roasted chicken from the deli counter at your local supermarket.

Ingredients

• 9 cups reduced-sodium chicken broth

• 2 small onions, chopped

• 1 large tomato, chopped

• 1 fresh jalapeno peppers, halved, seeded and thinly sliced

• 2 tablespoons minced garlic

• 1 teaspoon dried oregano, preferably Mexican

• 1 rotisserie chicken

• 1 lime

• 2 cups baked tortilla chips, lightly crushed

Garnish:

• Sliced radishes

• Sliced cabbage

• Lime wedges

Step-by-step

1. In large Dutch oven or stockpot, bring broth to a simmer. Add onions and next 4 ingredients and bring back to a simmer. Cook uncovered, about 30 minutes.

2. Meanwhile, remove and discard skin from chicken. Pull meat from the bones, discarding bones. Roughly chop meat into bite-sized pieces. Add to simmering broth. Squeeze juice from the lime into the broth and simmer 5 minutes, or until chicken is heated through.

3. Place ½ tortilla chips in each bowl and top with soup. Serve immediately.

Nutrition Facts

• Serves: 6

• Serving size: approx. 1½ cups

• Calories: 234

• Fat: 4.1 g

• Calories from fat: 15.7%

• Saturated fat: 0.9 g

• Protein: 27 g

• Sodium: 158 mg

• Total carbohydrate: 23 g

Anti-Oxidant Soup

This soup is simple to make and delivers a healthy serving of anti-oxidant vegetables. You can make it ahead of time and store in the refrigerator to enjoy as you like.

Ingredients

• 8 cups low-sodium vegetable or chicken stock

• 2 medium baking potatoes, peeled and cut into chunks

• 4 leeks, cut into chunks up to the dark green part

• 3 cloves garlic, peeled and left whole

• 2 (10 oz.) packs spinach

• 1 bunch asparagus, woody ends trimmed off

• 1 teaspoon red pepper flakes

• 1-2 tablespoons mild curry powder (optional)

Step-by-step

1. Toss the potato and leek chunks into the stock.

2. Bring to a simmer and cook for 5 minutes, then add in the rest of the vegetables and red pepper flakes.

3. Bring back to a simmer and cook for 10-15 minutes, until everything is soft but still nicely green.

4. Purée with an emersion blender or transfer to a blender or food processor and process until smooth.

5. Taste for seasoning, then add in curry powder to taste. Season generously, because when served cold, the flavors are muted.

6. Allow to sit at room temperature for 2 hours to cool, then store in the fridge.

Nutrition Facts

• Serves: 12

• Serving size: 1 cup

• Calories: 97

• Fat: 0.5 g

• Calories from fat: 4%

• Saturated fat: 0.1 g

• Protein: 5.7 g

• Sodium: 455 mg

• Total carbohydrate: 19.3 g

Chicken Chili in a Jiffy

From | 2012-02-15

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If you prefer a thicker chili, you can add an additional can of navy beans that you’ve pureed in a blender with a little chicken stock. Simply stir it in with the can of whole beans.

Ingredients

• Vegetable cooking spray

• 1 onion, chopped

• 1 teaspoon garlic, minced

• 2 teaspoons chili powder, preferably smoked

• 1 teaspoon ground cumin

• 2 cups reduced-sodium chicken broth

• 1 (18.75 oz.) can tomatillos, drained and chopped

• 2 large tomatoes, diced

• 1 (4 oz.) can diced green chiles

• 1 cup frozen corn

• 1 rotisserie chicken

• 1 (15 oz.) can navy beans

• 1 teaspoon reduced-sodium soy sauce

• Freshly cracked black pepper, to taste

Step-by-step

1. In a large Dutch oven or stockpot sprayed with cooking spray, cook onion over medium-high heat until translucent, about 3 minutes.

2. Add garlic, chili powder, and cumin and cook 30 seconds. Stir in broth and next 3 ingredients and bring mixture to a boil. Reduce heat and simmer 10 minutes.

3. Meanwhile, remove skin and bones from chicken and roughly chop meat into bitesized pieces. Add meat to soup, along with corn and beans and bring to a simmer. Adjust seasoning with soy sauce and pepper, to taste.

Nutrition Facts

• Serves: 8

• Serving size: approx. 1½ cups

• Calories: 232

• Fat: 4.3 g

• Calories from fat: 16.8%

• Saturated fat: 1 g

• Protein: 21 g

• Sodium: 195 mg

• Total carbohydrate: 26 g

 

Sicilian Fish Soup

The island of Sicily is known for its citrus, olives, and seafood. This dish combines all the best the Mediterranean island has to offer in one bowl.

Ingredients

• 1 onion, chopped

• 1 green bell pepper, chopped

• 1 teaspoon minced garlic

• ½ cup dry white wine

• 4 cups reduced-sodium chicken broth

• 2 large tomatoes, diced

• 1 (8 oz.) can tomato sauce

• ½ cup fresh squeezed orange juice

• ¼ cup Kalamata olives, sliced

• 2 bay leaves

• 1 teaspoon dried oregano

• ¼ teaspoon fennel seed, crushed

• Freshly cracked black pepper

• 1 lb. large shrimp, peeled and deveined

• 1 lb. cod fillets, cut into large cubes

Step-by-step

1. In a large Dutch oven sprayed with cooking spray, cook onion and pepper 3 minutes, or until onion is translucent. Add garlic and cook 30 seconds. Add wine and cook until reduced by ¾. Stir in broth and next 8 ingredients and bring to a simmer. Cook uncovered, about 30 minutes.

2. Add shrimp and cod and gently stir to submerge seafood. Cook covered, about 10 to 15 minutes, or until shrimp are just cooked through.

Nutrition Facts

• Serves: 6

• Serving size: approx. 1 2/3 cup

• Calories: 277

• Fat: 5 g

• Calories from fat: 16.2%

• Saturated fat: 1 g

• Protein: 38 g

• Sodium: 717 mg

• Total carbohydrate: 19 g

Sweet Potato Chips

From GE | 2012-02-012

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Makes 6 servings
1 Serving = 10 Chips

Ingredients:
Salt to taste if desired
2 Medium Sweet Potatoes (depending on your style you can peel them or not)

Step-by-step

1. Thinly slice potatoes and pat dry. The best way to get nice thin slices is if you chop them on a flat edge so the “chips” may resemble a triangle or semi-circle shape.

2. Place potato slices on baking sheets coated with cooking spray and sprinkle with salt.

3. Bake at 400 degrees for 15 minutes until browned and crisp then flip the potatoes and bake for another 15 minutes. Serve immediately.

Note: It may take more than 15 minutes on each side for the chips to get crispy. If you oversaturate the potato with cooking spray it will take even longer to bake to a crisp texture. It’s critical that you slice the potato thinly to get a crispy texture. Another option is to go for more oven fry approach in which case you would simply julienne the potato.

Nutrition Facts:
30 Calories
1 g Protein
0 g Fat
0 g Saturated Fat
90 mg Sodium

Baked Buffalo Chicken Wings

Prep Time: 15 Min
Cook Time: 45 Min
Ready in: 2 Hours
Yields 20 Servings
1 Serving = 1 Chicken Wing

Ingredients

• 3/4 cup all-purpose flour

• 1/2 teaspoon cayenne pepper

• 1/2 teaspoon garlic powder

• 1/4 teaspoon salt

• 20 chicken wings (to make it more lean choose boneless skinless chicken breast tenders)

• 1/2 cup melted butter, light unsalted

• 1/3 cup hot pepper sauce

Directions

1. Line a baking sheet with aluminum foil, and lightly grease with cooking spray. Place the flour, cayenne pepper, garlic powder, and salt into a resealable plastic bag, and shake to mix. Add the chicken wings, seal, and toss until well coated with the flour mixture. Place the wings onto the prepared baking sheet, and place into the refrigerator. Refrigerate at least 1 hour.

2. Preheat oven to 400 degrees F (200 degrees C).

3. Whisk together the melted butter and hot sauce in a small bowl. Dip the wings into the butter mixture, and place back on the baking sheet. Bake in the preheated oven until the chicken is no longer pink in the center, and crispy on the outside, about 45 minutes. Turn the wings over halfway during cooking so they cook evenly.

Nutritional Information
Servings Per Recipe: 20
1 serving= 1 Chicken Wing
Calories: 125

• Total Fat: 9.2g

• Cholesterol: 32mg

• Sodium: 258mg

• Total Carbs: 3.8g

• Dietary Fiber: 0.2g

• Protein: 6.8g

Toasted Oatmeal Almond Berry Bars

From | 2011-12-224

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These bars, chock full of antioxidants and packed with flavor, are great not only as a dessert, but also as a healthy snack. Being healthy never tasted so good!

Ingredients

• 2½ cups quick-cooking oatmeal, uncooked

• ½ cup dried sour cherries

• ½ cup dried blueberries

• ¼ slivered almonds

• ¾ cup organic honey

• ¼ cup reduced-fat creamy or chunky peanut butter

• ¼ cup unsweetened organic cinnamon applesauce

• ½ teaspoon ground cinnamon

• 1 teaspoon almond extract

• ½ teaspoon vanilla extract

• 1/3 cup whole wheat flour

Step-by-step

1. Preheat oven to 350°F.

2. Spread oatmeal onto an ungreased, rimmed cookie sheet. Bake for 10 to 15 minutes or until golden brown. Shake sheet once about halfway through to ensure even browning. Let cool completely before stirring into proceeding step.

3. In a large bowl, stir together all ingredients, except flour, blending well.

4. Dust the bottom of an 11 x 7 x 1½ inch pan with whole wheat flour. Using plastic wrap, press prepared cookie dough evenly onto the bottom of the pan. Lightly dust bars with more wholewheat flour. Refrigerate until firm, about an hour.

5. Cut into 24 squares.

Key Facts

• Serves: 12

• Serving size: 2 squares

• Calories: 173

• Fat: 3.4 g

• Calories from fat: 17.7%

• Saturated fat: 0.5 g

• Protein: 2.7 g

• Sodium: 38 mg

• Total carbohydrates: 36.8 g

Lentil soup

Thick with hearty root vegetables, this chunky soup is great for a quick meal on a cool evening.

Ingredients

• Vegetable cooking spray

• 1 medium onion, diced

• 1 leek, sliced

• 1 carrot, diced

• 1 turnip, scrubbed and diced

• 1 potato, peeled and diced

• 1 stalk celery, sliced

• ½ cup dry white wine

• 1 cup dry lentils, rinsed

• 2 large tomatoes, diced

• 3 cups vegetable stock

• 2 teaspoons Worcestershire sauce

• 2 bay leaves

• 1 dash reduced sodium soy sauce

• 1 teaspoon fresh thyme leaves, chopped

Step-by-step

1. Spray a Dutch oven with vegetable cooking spray and place over medium-high heat.

2. Add onion and next 5 ingredients and cook 10 to 12 minutes, or until vegetables begin to soften.

3. Add wine and cook until wine reduces by ¾. Add lentils and next 5 ingredients and bring to a boil. Reduce heat to medium-low and simmer covered about 30 minutes.

4. Add thyme and cook 5 minutes more. Serve hot.

Key Facts

• Serves: 4

• Serving size: approx. 1½ cups

• Calories: 203

• Fat: 0.8 g

• Calories from fat: 3.5%

• Saturated fat: 0.1 g

• Protein: 9 g

• Sodium: 515 mg

• Total carbohydrate: 43 g

Sweet potato soup

Ingredients

• 2 lb. sweet potatoes

• 1 (12 oz.) jar roasted red pepper, drained

• 1 cup chopped onion

• 2 cups vegetable broth

• 1 cup water

• 2 to 3 tablespoons lime juice

• 1 tablespoon reduced-sodium soy sauce

• Kosher salt and pepper

• Garnish: dairy-free sour cream

Step-by-step

1. Place sweet potatoes on a microwave-safe plate wrapped in plastic wrap. Poke a few holes in the plastic—not the potatoes. Microwave on high 6 minutes. Turn potatoes over and microwave another 6 minutes or until a knife pierces potatoes easily. Let cool 5 minutes.

2. Combine onion and 1/2 cup broth in a large saucepan. Bring mixture to a simmer and cook until onion is tender. Pour mixture into a food processor or large blender and puree until smooth. Add red pepper and process until smooth. Pour mixture in saucepan.

3. When potatoes are cool enough to handle, scoop the flesh out of skins and place in food processor. Process, adding broth and enough water until smooth. Add to saucepan with red pepper mixture. Bring to simmer, adding broth until desired consistency is achieved. Add lime juice and soy sauce and simmer 2 minutes. Season to taste with salt and pepper.

Key Facts

• Serves: 4

• Serving size: approx. 1 cup

• Calories: 170

• Fat: 0.9 g

• Calories from fat: 4.7%

• Saturated fat: 0.5 g

• Protein: 3.7 g

• Sodium: 642 mg

• Total carbohydrate: 39 g

Pan Sear Salmon

The trick to perfectly cooked salmon is to leave it alone. Once you add it to the pan, don’t move it until it’s ready to remove and you’ll end up with a crispy top and juicy, medium-rare to medium flesh at the bottom.

Ingredients

• (4 oz.) 1 inch thick salmon fillets

• 1/2 teaspoon kosher salt

• 3 tablespoons olive oil

• 2 garlic cloves, thinly sliced

• 4 oz. baby arugula, rinsed and drained well

• 4 oz. baby spinach, rinsed and drained well

• 1 tablespoon red wine vinegar

• 1/4 teaspoon kosher salt

• 1/4 teaspoon black pepper

Step-by-step

1. Season salmon fillets with 1/2 teaspoon salt and allow to rest at room temperature, 15 minutes.

2. Heat olive oil in a large non-stick skillet over medium-high heat. Carefully add salmon, skin side up. Immediately reduce heat to medium and cook 3 to 4 minutes, covering skillet with lid after 2 minutes. Remove salmon from skillet and set aside, keeping warm.

3. Remove all oil from skillet. Return to medium heat and add garlic. Cook 30 seconds, stirring constantly. Add arugula and spinach and cook, tossing occasionally, until greens start to wilt, about 90 seconds. Stir in vinegar and cook until almost evaporated, about 30 seconds. Season to taste with salt and pepper.

4. Divide greens between 4 serving plates, top with salmon, and drizzle any remaining juices from pan over salmon.

Key Facts

• Serves: 4

• Serving size: 1 fillet

• Calories: 236

• Fat: 10.1 g

• Calories from fat: 38%

• Saturated fat: 1.6 g

• Protein: 30.4 g

• Sodium: 529 mg

• Total carbohydrate: 2.5 g

Lemon Cookie

Ingredients

• 1 cup all-purpose flour

• 2 teaspoons grated lemon zest

• 1 teaspoon ground cardamom

• 1/4 teaspoon baking soda

• 1/8 teaspoon salt

• 4 tablespoons stick margarine, softened

• 2/3 cup sugar

• 1/2 teaspoon vanilla extract

• 1 large egg white

Step-by-step

• Whisk together the first five ingredients and set aside.

• In the bowl of an electric mixer, beat margarine at medium speed for 2 minutes or until light and fluffy. Gradually add sugar until well-blended. Add vanilla and egg white and mix to combine. Reduce speed to low and add flour mixture, mixing just until flour is absorbed.

• Place dough onto a large piece of waxed paper and roll into a 6-inch cylinder. Refrigerate at least 12 hours.

• Preheat oven to 350°.

• Cut cylinder into 1/4-inch-thick slices and place on a parchment paper-lined baking sheet, making sure to keep them at least 1 inch apart. Bake 8 to 9 minutes or just until edges start to brown. Remove and let stand 2 minutes before placing on wire cooling racks.

Key Facts
Makes approximately 24 cookies (nutritional information based on 1 cookie)

• Calories: 62

• Fat: 2.4g

• Saturated fat: 1.1g

• Protein: 1.1g

• Sodium: 67mg

Squash and pear soup

Ingredients

• 1 large butternut squash, peeled, seeded, and cut into 1 inch pieces

• 2 carrots, peeled and cut into 1 inch pieces

• 2 tbs extra virgin olive oil

• 3 leeks, white and light green parts only, cleaned and sliced

• 2 Bosc pears, peeled and cut into 1 inch pieces

• 1/2 cup white wine

• 1 tbsp crystallized ginger for garnish (optional)

• 1/4 cups brandy

• 7 cups chicken broth, reduced sodium

• 1 large sprig fresh thyme

• 1 one-inch piece of gingerroot, peeled and grated

• 1/4 cup sour cream, reduced fat, for garnish (optional)

Step-by-step

1. Preheat the oven to 450 degrees F.

2. Place the squash and carrots in a roasting pan large enough to hold them in one layer (or use 2) and toss with oil. Roast for 10 minutes, then add the leeks and pears. Toss to combine and continue to roast for another 30 minutes, until the vegetables are tender and browned.

3. Remove the pan from the oven and immediately add the wine and brandy, using a wooden spoon to scrape the vegetables and their caramelized juices from the sides and bottom of the pan. Transfer the vegetables and liquid to a large soup pot. Pour in the broth, adding additional water if necessary to cover the vegetables by one inch. Add the thyme sprig and grated gingerroot and bring hte liquid to a boil. Reduce the heat and simmer, partially covered, for 1 hour.

4. Remove the thyme sprig and puree the soup either with a handheld blender or in batches in a food processor or blender. Transfer the soup to a medium mesh sieve set over another pot. Use a rubber spatula to press the solids through the sieve. If the soup seems too thick, thin it with a little water. Season to tase with salt and pepper.

5. Just before serving, warm the soup over low heat. Serve in warmed bowls, drizzled with sour cream if desired, and garnish with the crystallized ginger and a sprinkling of fresh thyme leaves.