I make a fabulous all vegetable soup. It's a great way to get in your daily servings of veggies when enjoying the comfort of soup on a cold day. I try to make sure I have as many different color groups as I can for as many nutrients as possible. You can add other vegetables that you like to the mix; don't limit yourself to just these.
Core ingredients:
Onion (medium)
Minced Garlic (to taste)
Zucchini (1-2 c.)
Carrots (1-2 c.)
Diced tomatoes (1 can, with mild green chilies or Italian style)
Chicken or beef broth (1 can)
Dried basil (to taste)
Pepper (to taste)
Supplemental ingredients (all or selected ones):
Red skin potatoes (1 c. cut bite sized)
Cauliflower (1 c.)
Corn (1/2 c.)
Bell peppers (1 c.)
Asparagus (1 c.)
Yellow squash (1 c.)
Seasoning salt (to taste)
Toppings (if desired):
Parmesan cheese (1 tbsp)
Seasoned croutons (4-6)
Saute onions and garlic in large pan. Ocassionally stir while choping vegetables into bite sized pieces. Add the harder vegetables (carrots and potatoes) to the onions and garlic and pour in the diced tomatoes and broth. When mixture begins to boil add remaining vegetables and bring to a boil once again. Lower heat and let simmer for 20-25 minutes while stiring occassionally.
Recipe make approximately 8 cups of soup. Each cup is 55 calories without potatoes and corn and 85 calories with the more starchy vegetables. I typically serve this up in 2 cup servings to make sure that we get a good hearty dose of vegetables. Eat and enjoy!
Wednesday, January 11, 2012
Tuesday, January 10, 2012
BBQ Chicken Pizza
Barbecue chicken pizza is one of my son's favorite meals. It is another quick and easy meal to make and while it's cooking you can make a salad to round out the meal.
Jiffy pizza crust (follow directions on box)
Barbecue sauce (1/2 c.)
Shredded Parmesan cheese (1/2 c.)
Shredded mixed cheese (< 1 c.)
Chicken breast, cut into bite size pieces (3 oz.)
Red onion (1/2 c.)
Bacon (1 slice precooked and crumbled)
Cilantro (to taste)
Make pizza crust and while the crust is preheating (3 minutes) cook chicken and onions with a small dollop of barbecue sauce in small pan. When crust is ready cover with barbecue sauce, add pre-cooked bacon crumbles, chicken and onion, cilantro and cheeses. Return pizza to oven and cook for 14-15 minutes.
I prefer to eat whole wheat pizza crust but found that I could make three entire pizzas for the price of one Boboli whole wheat crust. If money is an issue buy the Jiffy, if not buy the Boboli for the additional health benefits. Also, you can cut down on the calories by using low fat cheeses to make this even healthier.
Jiffy pizza crust (follow directions on box)
Barbecue sauce (1/2 c.)
Shredded Parmesan cheese (1/2 c.)
Shredded mixed cheese (< 1 c.)
Chicken breast, cut into bite size pieces (3 oz.)
Red onion (1/2 c.)
Bacon (1 slice precooked and crumbled)
Cilantro (to taste)
Make pizza crust and while the crust is preheating (3 minutes) cook chicken and onions with a small dollop of barbecue sauce in small pan. When crust is ready cover with barbecue sauce, add pre-cooked bacon crumbles, chicken and onion, cilantro and cheeses. Return pizza to oven and cook for 14-15 minutes.
I prefer to eat whole wheat pizza crust but found that I could make three entire pizzas for the price of one Boboli whole wheat crust. If money is an issue buy the Jiffy, if not buy the Boboli for the additional health benefits. Also, you can cut down on the calories by using low fat cheeses to make this even healthier.
Zucchini Bread
The basics of this come from my Betty Crocker cook book but of course I have modified it to make it healthier and less caloric. My son doesn't like nuts so we have removed that from the recipe but you could certainly add them back in.2-3 c. shredded zucchini
3/4 c. rock sugar
1/3 c. vegetable oil
1/2 c. apple sauce
1 tsp. vanilla
2 eggs
1 1/2 c. whole wheat flour
1 tsp. baking soda
1 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
1/4 tsp. baking powder
Move oven rack to low position so that top of pan will be in center of oven. Heat oven to 350°F. Grease bottoms only of loaf pan with shortening or cooking spray. In large bowl, stir zucchini, sugar, oil, apple sauce, vanilla and eggs until well mixed. Stir in remaining ingredients. Bake 8-inch loaf 50 to 60 minutes or 9-inch loaf 1 hour 10 minutes to 1 hour 20 minutes, or until toothpick inserted in center comes out clean. Cool in pans on cooling rack for 10 minutes. Loosen sides of loaves from pans; remove from pans and place top side up on cooling rack. Cool completely, about 2 hours, before slicing. Wrap tightly and store at room temperature up to 4 days, or refrigerate up to 10 days.
Cranberry Salad
My friend Jodi brought this delicious salad to my house one evening for a potluck and it has become a staple at lunch since then. Of course I modified it to make it my own and you can do the same for your version.
Spring mix lettuce (2 c.)
Dried cranberries (1 tbsp)
Walnuts or almonds, chopped (1 tbsp)
Feta cheese (1 tbsp)
Raspberry Pomegranate Salad Dressing
Toss all the items together in a bowl. Add dressing to taste. My main modification to Jodi's yummy salad was a fortuitous accident. On one of my trips to the grocery store I couldn't find Raspberry Dressing and purchased the Raspberry Pomegranate Dressing instead. I found I liked it better because it was less sweet and have since used it as my dressing of choice with this awesome salad.
Spring mix lettuce (2 c.)
Dried cranberries (1 tbsp)
Walnuts or almonds, chopped (1 tbsp)
Feta cheese (1 tbsp)
Raspberry Pomegranate Salad Dressing
Toss all the items together in a bowl. Add dressing to taste. My main modification to Jodi's yummy salad was a fortuitous accident. On one of my trips to the grocery store I couldn't find Raspberry Dressing and purchased the Raspberry Pomegranate Dressing instead. I found I liked it better because it was less sweet and have since used it as my dressing of choice with this awesome salad.
Pita Chips
Looking for a healthy alternative to chips and dip. We love to eat pita chips but didn't want all the salt and temptation of an entire store bought bag. I hope you enjoy this quick snack.
Whole wheat pita (2 cut into 8 wedges each)
Olive oil (1/2 c.)
Garlic powder (to taste)
Grated Parmesan cheese (2 tbsp)
Lay pita wedges on baking sheet. Combine olive oil, garlic powder and Parmesan cheese in small bowl and paint onto pita wedges. Place in broiler oven for 5-6 minutes. Eat with your favorite hummus or Tiziki (Greek yogurt and cucumber) sauce.
This makes enough for two people to share. If you are making it for one cut the recipe in half and conversely if your making it for more plan on roughly one pita per person.
Whole wheat pita (2 cut into 8 wedges each)
Olive oil (1/2 c.)
Garlic powder (to taste)
Grated Parmesan cheese (2 tbsp)
Lay pita wedges on baking sheet. Combine olive oil, garlic powder and Parmesan cheese in small bowl and paint onto pita wedges. Place in broiler oven for 5-6 minutes. Eat with your favorite hummus or Tiziki (Greek yogurt and cucumber) sauce.
This makes enough for two people to share. If you are making it for one cut the recipe in half and conversely if your making it for more plan on roughly one pita per person.
Spinach Salad
I have a repertoire of salads that are quick and easy to make for work. This is one of my staples.
Fresh spinach (2 c.)
Red onion (1 thin slice)
Feta cheese (1 tbsp)
Bacon bits (1 tbsp)
Dried cranberries (1 tbsp)
Girard's Spinach Salad Dressing (to taste)
I cut the onion into very small pieces, then I toss all the ingredients together in a bowl and add the dressing. You can replace the cranberries with mandarin oranges or raisins if you want to mix things up. This makes about 2 servings of your daily veggies for the day and provides lots of tastes, textures and nutrients to your day. Enjoy!
Fresh spinach (2 c.)
Red onion (1 thin slice)
Feta cheese (1 tbsp)
Bacon bits (1 tbsp)
Dried cranberries (1 tbsp)
Girard's Spinach Salad Dressing (to taste)
I cut the onion into very small pieces, then I toss all the ingredients together in a bowl and add the dressing. You can replace the cranberries with mandarin oranges or raisins if you want to mix things up. This makes about 2 servings of your daily veggies for the day and provides lots of tastes, textures and nutrients to your day. Enjoy!
Curry Chicken Salad
My friend Karen introduced my to this yummy take on chicken salad.
Chicken breast
Yellow curry powder (to taste, I usally use 1+ tbsp)
Celery stalk (1)
Onion (1 thin slice)
Raisins (1 tbsp, if desired)
Reduced fat mayonnaise (to taste)
Bake or broil chicken breast. I usually sprinkle a little bit of the curry powder on the chicken as it bakes so the chicken can bring to absorb the flavor. While the chicken is cooking dice the onion and celery. Mix together with raisins, mayonnaise and curry powder. After chicken is cooked and has cooled, chop into very small bites and mix with mayonnaise sauce. Serve about a 1/2 cup on a whole wheat roll for a delicious lunch with a side salad.
Chicken breast
Yellow curry powder (to taste, I usally use 1+ tbsp)
Celery stalk (1)
Onion (1 thin slice)
Raisins (1 tbsp, if desired)
Reduced fat mayonnaise (to taste)
Bake or broil chicken breast. I usually sprinkle a little bit of the curry powder on the chicken as it bakes so the chicken can bring to absorb the flavor. While the chicken is cooking dice the onion and celery. Mix together with raisins, mayonnaise and curry powder. After chicken is cooked and has cooled, chop into very small bites and mix with mayonnaise sauce. Serve about a 1/2 cup on a whole wheat roll for a delicious lunch with a side salad.
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