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Reply
| | From:  Genie· (Original Message) | Sent: 1/9/2008 3:51 AM |
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Reply
| | | From: Genie· | Sent: 9/9/2008 2:53 AM |
| Quick Shrimp and Corn Soup
Cooking spray
1 cup chopped onion
1 cup chopped green bell pepper
1 garlic clove, minced
3/4 cup (6 oz.) Neufchatel cream cheese, softened
2 cups fat free milk
1 can (15 oz.) cream-style corn
1 can (10-3/4 oz.) condensed reduced-fat, reduced-sodium cream of mushroom
soup, undiluted
1 can (10 oz.) diced tomatoes and green chiles, undrained
1-1/4 lb. medium shrimp, peeled and deveined
4 tsp. sliced green onions
Heat a Dutch oven or large saucepan coated with cooking spray over
medium-high. Add onion,
bell pepper, and garlic, and sauté 5 minutes.
Stir in cream cheese; reduce heat, and cook until cheese is melted. Add milk,
corn, soup, and tomatoes;
cook 10 minutes, stirring occasionally. Bring milk mixture to a boil. Add
shrimp; cook 5 minutes or until
shrimp are done. Remove from heat. Sprinkle each serving with green onions.
Yield: 8 servings (serving size: 1 cup soup and 1/2 tsp. green onions)
Nutrition Information:
Per serving = calories 228 (29% from fat), fat 7.4 g (sat 3.8 g, mono 1.9
g, poly 1.1 g,
protein 18.8 g, carbs 20.8 g, fiber 1.5 g, cholesterol 118 mg,
iron 2.4 mg, sodium 663 mg, calcium 176 mg.
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Reply
| | | From: Genie· | Sent: 9/10/2008 3:14 AM |
| Veggie Chowder
1 TB margarine
1 cup carrots, peeled and sliced
2 celery ribs, sliced
1 cup yellow onion, chopped
1 cup fresh tomato, seeded and chopped
1/2 cup frozen corn kernels, thawed
1/2 cup fresh peas, shelled
6 cups reduced sodium chicken OR vegetable broth
4 cloves garlic, minced
1 tsp. dried thyme
2 TB fresh parsley, choped
1/3 cup low fat plain yogurt
In a large sauce pan, melt margarine over medium high heat. Add carrots,
celery,
and onion; cook, stirring frequently, until softened, about 10 minutes.
Stir in tomato, corn, and peas. Add broth, garlic, and thyme. Bring mixture
to a boil.
Reduce heat to medium low and simmer until vegetables are tender, about 15
minutes.
Remove from heat. Stir in parsley.
Ladle chowder into individual bowls. Stir 1 tablespoon of yogurt into each
bowl.
Serve immediately.
Serves: 6.
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Reply
| | | From: Genie· | Sent: 9/14/2008 10:44 PM |
| Black-Eyed Pea Stew
This stew is a cousin of hoppin' John, a Southern dish made with
black-eyed peas and rice traditionally served on New Year's Day. We
use mustard greens in this rendition, but kale or collard greens would
also work well. Serve with hot pepper sauce and corn bread. Beer pairs
well with this dish.
Ingredients
2 cups dried black-eyed peas
1 tablespoon peanut oil
3/4 cup finely chopped yellow onion
8 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 teaspoon salt
1/2 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
2 bay leaves
1 tablespoon cider vinegar
1 (28-ounce) can no-salt-added diced tomatoes
1 (10-ounce) bag prewashed mustard greens
Preparation
Sort and wash peas; set aside.
Heat oil in a large saucepan over medium heat. Add onion to pan; cook
3 minutes or until tender. Add sausage; cook 4 minutes or until
lightly browned.
Stir in broth; bring to a simmer, scraping pan to loosen browned bits.
Stir in peas, salt, peppers, and bay leaves. Cover and simmer 45
minutes or until peas begin to soften. Uncover and cook 15 minutes or
until liquid begins to thicken.
Stir in vinegar, tomatoes, and mustard greens; simmer 10 minutes or
until peas are tender, stirring occasionally. Discard bay leaves.
Yield
8 servings (serving size: about 1 cup)
Nutritional Information
CALORIES 235(19% from fat); FAT 5g (sat 1.1g,mono 2.4g,poly 0.9g);
PROTEIN 15.5g; CHOLESTEROL 17mg; CALCIUM 81mg; SODIUM 830mg; FIBER
6.6g; IRON 4.4mg; CARBOHYDRATE 33.7g
Bruce Weinstein and Mark Scarbrough , Cooking Light, OCTOBER 2007
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Reply
| | | From: Genie· | Sent: 9/18/2008 3:17 AM |
| Low Fat Crockpot Chicken and Vegetable Stew
1 medium onion, finely chopped
1 large leek, white part only, cleaned and sliced
1 8-ounce pack sliced mushrooms
8 ounces baby carrots
2 medium red potatoes cut into chunks
1 large stalk of celery, sliced
1 pound boneless, skinless chicken thighs
1 15-ounce can crushed tomatoes
1/2 cup fat-free, low-sodium chicken broth
1 bay leaf
1/2 tsp fresh thyme
1 small sprig rosemary
Coat bottom and sides of a 4-quart slow cooker with
nonstick cooking spray. Place vegetables in the pot.
Trim chicken thighs of excess fat and cut into pieces.
Add chicken to the pot, followed by herbs, crushed
tomatoes and chicken broth.
Cover and cook on low for 7-9 hours.
Serves 4-6
Per Serving: Calories 271, Calories from Fat 46, Total
Fat 5g (sat 1.1g), Cholesterol 94mg, Sodium 163mg,
Carbohydrate 29.4g, Fiber 6g, Protein 26.9g
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Reply
| | | From: Genie· | Sent: 10/6/2008 3:13 AM |
| Crock Pot Italian Vegetable and Pasta Stew
Combine in a crock pot, cover with lid, and cook on HIGH heat setting for 6
hours:
4 cups water
2 cups chopped onion
1-1/2 cups quartered small red potatoes
1 cup dried Great Northern or navy beans
1/2 cup carrot, peeled and sliced
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1/2 lb. lean, boneless round steak, cut into 1/2" cubes
1 can (14.5 oz.) pasta-style chunky tomatoes, undrained
1 can (14-1/4 oz.) fat free beef broth
3 garlic cloves, chopped
Add remaining ingredients; cover and cook on HIGH heat setting an additional
30 minutes
or until beans are tender:
1 cup sliced zucchini
1 cup torn spinach
1/2 cup uncooked alphabet or other small pasta
1 TB dried rosemary, crushed
1 tsp. salt
1 tsp. rubbed sage
1/2 tsp. ground black pepper
1/4 tsp. ground nutmeg
Garnish:
1/2 cup grated Parmesan cheese
Ladle stew into individual soup bowls, and garnish with cheese.
Yield: 8 servings (serving size: 1-1/2 cups stew and 1 TB cheese)
Nutrition Information:
Per serving = calories 287 (11% from fat), fat 3.6 g (sat fat 1.6 g, mono fat
1 g, poly fat 0.5 g,
protein 18.7 g, carbs 45.6 g, fiber 7.3 g, cholesterols 20 mg, iron 4.5 mg,
sodium 503 mg, calcium 168 mg.
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Reply
| | | From: Genie· | Sent: 10/8/2008 2:44 AM |
| Low Fat Crockpot Chicken and Vegetable Stew
1 medium onion, finely chopped
1 large leek, white part only, cleaned and sliced
1 8-ounce pack sliced mushrooms
8 ounces baby carrots
2 medium red potatoes cut into chunks
1 large stalk of celery, sliced
1 pound boneless, skinless chicken thighs
1 15-ounce can crushed tomatoes
1/2 cup fat-free, low-sodium chicken broth
1 bay leaf
1/2 tsp fresh thyme
1 small sprig rosemary
Coat bottom and sides of a 4-quart slow cooker with
nonstick cooking spray. Place vegetables in the pot.
Trim chicken thighs of excess fat and cut into pieces.
Add chicken to the pot, followed by herbs, crushed
tomatoes and chicken broth.
Cover and cook on low for 7-9 hours.
Serves 4-6
Per Serving: Calories 271, Calories from Fat 46, Total
Fat 5g (sat 1.1g), Cholesterol 94mg, Sodium 163mg,
Carbohydrate 29.4g, Fiber 6g, Protein 26.9g
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Reply
| | | From: Genie· | Sent: 10/19/2008 2:05 AM |
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Crockpot Chili with Double Bean Toss
In some parts, adding beans to beef chili is heresy, while in others,
it's essential.
This recipe will appease both camps -- it has beans, but they're served
as a refreshing side-dish salad, if you like.
Ingredients
1 pound boneless beef top round steak
1 tablespoon cooking oil
2 14-1/2-ounce cans diced tomatoes
1 14-1/2-ounce can beef broth
1 cup chopped onion
1 or 2 fresh jalapeño or serrano peppers, finely chopped
2 cloves garlic, minced
2 teaspoons chili powder
1 tablespoon brown sugar
1-1/2 teaspoons dried oregano, crushed
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can pinto beans, rinsed and drained
1 15-ounce can black beans, rinsed and drained
1/2 teaspoon finely shredded lime peel
1 tablespoon lime juice
1 clove garlic, minced
1 tablespoon salad oil
Directions
1. Trim fat from meat. Cut meat into 3/4-inch chunks. In a large skillet
heat oil. Brown beef, half at a time, in hot oil. Drain fat.
2. In a 3-1/2- or 4-quart crockpot combine undrained tomatoes, broth,
onion, jalapeño peppers, the 2 cloves garlic, chili powder, brown sugar,
oregano, cumin, and black pepper. Stir in browned beef pieces.
3. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat
setting for 5 to 6 hours.
4. Meanwhile, in a bowl combine pinto beans, black beans, lime peel,
lime juice, salad oil, and garlic. Toss to mix. Serve chili in bowls
with beans on the side or stir them into chili and top with a dollop of
sour cream; garnish with fresh cilantro or parsley and tortilla chips.
Makes 6 servings.
Nutrition facts per serving:
Calories 300 Total Fat (g) 7 Saturated Fat (g) 2
Cholesterol (mg) 33 Sodium (mg) 776
Carbohydrate (g) 33 Fiber (g) 9 Protein (g) 28
Source : Better Homes And Gardens
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:42 AM |
Creamy Potato and Green Onion Soup
1 1/2 cups water
6 medium potatoes, peeled and cubed
2 stalks celery, sliced
1/4 cup water
1 cup skim milk
3/4 teaspoon salt
1/4 teaspoon white pepper
2 green onions with tops, sliced finely
Bring 1 1/2 cups water to boiling, add potatoes and celery, cover and bring to boil again. Reduce heat and simmer until potatoes are tender. 20 minutes or so. Drain liquid into blender and 3 cups of cooked vegetables, add 1/4 cup of water. Cover and celery. Stir in remaining ingredients, heat, stirring occasionally, until hot. Garnish with garlic toast.
1 serving: 105 calories (10 calories from fat) 1 g fat (1 g saturated, 5 mg cholesterol, 330 mg sodium, 23 g carbohydrate (2 g dietary fiber) 3 g protein
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:43 AM |
Meatball Soup
1/2 cup regular long grain rice
2 cans 13 3/4 to 14 1/2 ounces each chicken broth
3 medium carrots, sliced
3 medium celery stalks, sliced
5 ounces washed spinach, half 10 ounce bag
8 frozen lean meatballs, thawed and sliced
shredded or grated Parmesan cheese, optional
In 1 quart saucepan, heat 1 cup water to boiling over high heat. Add rice, heat to boiling. Reduce heat to low, cover and simmer 15 to 20 minutes until water is absorbed and rice is tender. Meanwhile, in 4 quart saucepan, heat chicken broth and 2 cups water to boiling over high heat. Add carrots and celery, heat to boiling. Reduce heat to low, cover and simmer 5 to 7 minutes, until vegetables are tender. Stir in spinach, rice and sliced meatballs, heat through. Serve soup with Parmesan cheese if you like.
Without Parmesan cheese per serving: About 300 calories, 25 g protein, 30 g carbohydrate, 7 g total fat (3 g saturated), 51 mg cholesterol, 1010 mg sodium.
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:46 AM |
Spicy Clam Chowder
1 cup cubed red potatoes, 1/4 inch cubes
1/3 cup chopped onion
1/4 cup grated carrot
1/4 cup water
1 tablespoon margarine
2 14 1/2 ounces each cans whole tomatoes, undrained, cut
1 6 1/2 ounce can minced clams, undrained
3/4 cup spicy vegetable juice
2 tablespoons ketchup
2 tablespoons snipped fresh parsley
1 bay leaf
1/4 to 1/2 teaspoon red pepper sauce
1/4 teaspoon dried thyme leaves
1/8 teaspoon pepper
Combine potatoes, onion, carrot, water and margarine in 3 quart saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables are tender, stirring frequently. If vegetables begin to stick, add additional 1/4 cup water and continue cooking. Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving.
Servings: 6.0 Calories: 106.0 Calories from fat: 24.0 Total Fat 3g
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Reply
| | | From: Genie· | Sent: 10/20/2008 5:19 AM |
| Chicken Chili
Prep: 25 minutes Cook: 5 to 6 hours (low) or 2 1/2 to 3 hours (high)
Ingredients
Nonstick cooking spray
8 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
1 15-ounce can white kidney beans (cannellini beans) or Great Northern beans, rinsed and drained
1-1/4 cups reduced-sodium chicken broth
1/4 cup chopped onion
1/3 cup chopped green sweet pepper
1/2 of a small fresh jalapeño chile pepper, seeded and finely chopped*
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano, crushed
1/8 teaspoon ground white pepper
1 clove garlic, minced
2 tablespoons chopped tomato (optional)
2 tablespoons sliced green onion (optional)
2 tablespoons shredded Monterey Jack cheese (1 ounce) (optional)
Directions
1. Lightly coat an unheated medium skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Brown chicken in hot skillet; drain off fat.
2. In a 1-1/2-quart slow cooker, combine chicken, drained beans, broth, onion, sweet pepper, chile pepper, cumin, oregano, white pepper, and garlic.
3. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2-1/2 to 3 hours. If no heat setting is available, cook for 4 to 5 hours.
4. If desired, sprinkle individual servings with tomato, green onion, and cheese. Makes 2 servings.
Nutrition Facts
Calories 275,
Total Fat (g) 2,
Saturated Fat (g) 0,
Cholesterol (mg) 66,
Sodium (mg) 750,
Carbohydrate (g) 33,
Fiber (g) 11,
Protein (g) 40,
Percent Daily Values are based on a 2,000 calorie diet
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:35 AM |
Vegetable Hambuger Soup
Ingredients
1# Lean Ground Beef
4 Beef Bouillon Cubes
1 tsp. Garlic powder
18 oz. V-8
4 c. Cabbage
1/2 c. chopped celery
1/2 c. bell pepper
1/2 c. chopped onion
4 c. water
Nutritional Info
Fat: 9.6g
Carbohydrates: 6.1g
Calories:147.8
Protein: 9.4g
Cook hambuger along with onion and green pepper. Drain. Return to pot and add all other ingredients. Simmer for 15 min or until cabbage is done to your taste.
Makes 10-- 1 cup servings
May sprinkle with parmesan cheese when served.
1 T = 20 cal
Number of Servings: 10
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:48 AM |
Serve this satisfying soup throughout fall and winter. It’s easy to make and, with holiday spices, makes a delightful start to the Thanksgiving meal. Ingredients 3 butternut squashes 3 kabocha or hubbard squashes 4 leeks 1 Tbsp (15mL) olive oil 8 cups (1.9L) stock or water* 1/2 cup (10g) rolled oats 1 tsp (6g) sea salt* 1/4 tsp (1g) white pepper 1 tsp (2g) nutmeg 1 tsp (2g) cinnamon Directions Clean and halve each squash from top to bottom. Remove seeds. Lay squash halves face down and cut across in 1/2-inch (1.25cm) slices. Cut the skin off each piece and then chop into 1/4-inch (0.5cm) chunks. Clean leeks and cut on the diagonal in 1/4-inch (0.5cm) pieces. Set aside one cup. In a large stock pot, sauté the rest of the leeks in oil for 1 minute. Add the squash and sauté for another 5 minutes. Add the stock or water and bring to a boil, then turn flame down and let simmer for 5 minutes. Add oats and simmer 5 minutes. Add salt, pepper, nutmeg and cinnamon and let simmer 5 to 10 minutes, until the squash is soft. Purée in a food processor until very smooth. Press soup through a fine-meshed sieve if a smoother texture is desired. Transfer soup back to pot and keep warm. In a small skillet, sauté the remaining 1 cup (180g) of leeks in a little olive oil, scatter over warm soup, and serve. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. If you are allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain hydrolized vegetable protein from soy. Nutrition Facts
Calories: 202
Fat: 14g
% fat calories: 60%
Cholesterol: 0mg
Carbohydrate: 18g
Protein: 3g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:49 AM |
A hearty Tuscan style bean stew. Serve with a tossed salad and crusty bread. Ingredients 1 pound (455g) lamb stew meat, uncooked 1 medium onion, chopped 4 cloves garlic, minced 1 medium green pepper, chopped 1 tsp (1g) rosemary 3 cups (425g) cannned white beans, drained (two 15-ounce cans) 2 cups (425g) canned tomatoes, (one 15-ounce can) 1 tsp (4g) freshly ground black pepper 1 Tbsp (15mL) balsamic vinegar Directions Heat oil in a large dutch oven. Add lamb and brown over medium heat. Add onions, garlic, green pepper, and rosemary and cook, stirring, for 5 minutes. Add beans, canned tomatoes and water and bring to a boil. Reduce heat, cover, and simmer for 1 hour. Add pepper and vinegar and cook for 5 more minutes. Nutrition Facts
Calories: 284
Total Fat: 10g
% Calories from fat: 29%
Protein: 21g
Carbohydrate: 30g
Cholesterol: 42mg
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:55 AM |
A great way to use winter veggies, with a touch of exotic spices. Ingredients 1 acorn squash 1 Tbsp (15mL) olive oil 1 medium onion, chopped 2 cloves garlic, minced 1 15-ounce (420g) can garbanzo beans, drained 2 cups (450g) canned tomatoes, slightly broken up 1 cup (240mL) water, or more 1 bunch kale, washed and chopped into 2-inch (3cm) strips 1/2 tsp (3g) salt (sea salt if on a corn-free diet*) 1/2 tsp (1g) ground cumin Freshly ground pepper Directions Cut the acorn squash in half and carefully slice the peel off. Remove the seeds and chop into 1�?-inch (2�?cm) pieces. Set aside. In a large pot, sauté the onions. Add the minced garlic and sauté for a few more minutes. Add the squash, garbanzo beans, canned tomatoes with their juices, water, cumin, salt, and pepper and bring to a boil. Cover the pot and simmer for about 30 minutes, until the squash is tender. Add more water if needed. Add the chopped kale and simmer for another 10 minutes, until the kale is cooked and greatly reduced in size. Test the seasoning, adding more cumin or pepper if a spicier soup is desired. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 200
Total Fat: 5g
% Calories from fat: 19%
Protein: 8g
Carbohydrate: 34g
Cholesterol: 0mg
Sodium: 314mg
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