Bruschetta Soup

 

Bruschetta Soup

 :

Toss together and roast in oven at 450 for 20 minutes (stir after 10 minutes)

 

4 C thinly sliced onions (about 2 medium)

EVOO

1/4 t salt (optional)

1/4 t freshly ground pepper

Then add to pan:

4 C halved cherry tomatoes

1/2 C thinly sliced garlic

Continue roasting about another 20 minutes until tomatoes are beginning to brown in spots.

Slice some thick slices of artisan bread (I used Trader Joe's whole wheat Pain Pauline), toast on a baking sheet for the last 10 minutes the tomatoes/onions are roasting.

Transfer to large pot and add 4 C chicken broth (I used low salt no-chicken broth)...bring to simmer...

Chop some fresh basil (about 15 leaves)

To serve: place bread in bottom of large flat soup bowl; top with soup, a little basil and some parmesan cheese. 

Hulk Soup! (Creamy no-cream zucchini-basil soup)

 

A very QUICK soup!...Just chop the veggies, saute, simmer, blend....This is slightly adapted from Mel's Kitchen Cafe....this is a double recipe, because you'll want leftovers or some to share!It has a very creamy consistency...but contains none!

1 T olive oil (or use Pam if you prefer)

3-4 large cloves garlic, minced

2 medium onions, diced

4 medium zuccini, chopped (about 6-8 C)

1 t salt...I didn't add this

1/2 t pepper (freshly ground is nice)

4 C low-sodium chicken stock (I used "No-Chicken"Broth...low sodium)

1/2 bunch (about 4 T) fresh basil, chopped

4 C fresh baby spinach, coarsely chopped

You could also add some chunks of cooked chicken (rotisserie?)

Saute onions, garlic, zucchini, seasoning with (salt) and pepper, 3-4 minutes, until onions have softened. Add 2 C broth, cover and cook about 10 minutes, until zucchini is falling apart. 

Add basil and blend with an immersion blender or in a blender or food processor...I liked the immersion blender as it doesn't liquify things quite so much. Return to pot and add spinach and 2 more cups broth. Cook about 5 minutes until heated through. Add chicken if desired. Serve with sour cream and sprinkle with nutmeg...

***You could also stir in a package of fat free cream cheese, softened a bit in the microwave if you don't mind the additional calories/dairy....but it's really delicious as is.

Quinoa Salad...light and lovely!

1 C quinoa cooked 15 minuets in 2 C water or broth (I used vegetable broth)

Cook and cool quinoa in refrigerator.

Chop these veggies(I didn't really measure these...just eyeball or use more of what you like most):

1/2 C English
cucumber (the long skinny ones although you could probably use regular)
1  tomato
1/2 small red onion, diced
2-3 green onions, sliced
2-3 T chopped cilantro (or use basil if you hate cilantro)
1 t chopped jalapeno (I used the jalapeno paste in a tube from Safeway...add a little more if you like it zippy)


Stir these into the cooled quinoa and dress with:

3 T olive oil
1 T fresh lemon juice (I used a whole lemon...a little tangier...or try using a lime)

This serves 4...

 Sweet Potato Black Bean Burgers

These take a bit of time, especially if you chop the ginger and garlic...but you get 12 patties; they can be refrigerated (or frozen) and used for a quick lunch or dinner. They have a much softer texture than a meat hamburger but....no fat, lots of fiber and lots of spicy flavor!

First step is to mix up most of the ingredients in a food processor:

1 1/2 lbs cooked yams...about 2 really big ones or 3 medium sized (I cooked mine in the microwave, then peeled them)
1 C black beans (more than half of a 15 oz can, drained and rinsed)
2 T natural peanut butter
4 large cloves garlic, minced (or ready minced garlic from a jar)
1 heaping tablespoon minced ginger root  (I actually used about 2 T....you could also substitute 1 t ground ginger for each table spoon fresh)
2 t ground cumin
1 t paprika(I used smoked paprika)
fresh ground black pepper
1/4 t ground cardamom (or leave it out if you don't have it)
salt? It called or 1 t ...but I forgot to put it in
1/2-1 t cayenne pepper (I used 1/2 t)

Then blend up in food processor...I added about 1/4 C water to help it along. If you cooked the yams in water in a pot on the stove, they'd probably be moister and you might not need any water....

 Then dump the mixture into another bowl (sorry, you have to get two bowls dirty for this recipe)
Add:
another 1 C black beans ( the rest of the can or a bit more if you've cooked your own...I opened another can and used part of it too)
1/2-3/4 C chopped onion
1/2-1 chopped green pepper
1/2 C uncooked old fashioned oats
1/4 C gluten flour (or you could probably just use real flour?)

Mix well.

Scoop out 1/2 C portions on lined cookie sheets (sprayed with Pam); flatten to 1/2 inch
Bake at 425 for 15 minutes; carefully flip over with spatula and continue cooking another 15 minutes. These firm up  a little as they cool...and when you reheat them in the microwave. If you bake them much longer they can burn!


Serve on buns with lettuce, tomato, avocado, etc. Yummmm....

Great Green Beans!

A super simple way to really enjoy fresh green beans....get tender ones (Haricot Vert)...and steam (or microwave) just a few minutes until just tender...they should still be bright green. I usually cook in a steamer basket about 5 minutes, then cover and turn off heat and let sit another 5 minutes. Dump into a dish, sprinkle with lemon or lime juice (one of either), a little nutmeg, a few(2 t?) dried red onions(I got these at Safeway, but regular dried onions would probably be fine)
...they are good like this, but for added flavor drizzle with about 1/3 C-1/2C of the salad dressing from our raspberry, walnut green salad)...leftovers are great cold or as part of a regular green salad...but I usually eat them all!

Mom Burretos

So, sorry that last post on beans wasn't too exciting...but it was just a preface to making these delicious burrito type things...
If you don't want to bother making your own beans you can use:
1 (15 oz) can low salt black beans (rinsed to get rid of more salt)
1 (15 oz) can refried black beans (or regular refried beans)
Mash these together with 2 t Taco seasoning...

 Then get some fresh tortillas (Costco) if you can find them. Or regular tortillas...or Jess's yummy home made tortillas if you've got time...

Throw in a hot fry pan for about 20 seconds on each side

Put on a plate and sprinkle with 1/4 C grated cheese (I use 2% sharp for less fat) Then add some brown rice and black beans (either homemade or your canned mixture)...sometimes I put this in the microwave for 30 seconds just to get the cheese more melty...

Then top with a little light sour cream and taco sauce (or chunky salsa)...if I'm out of tomatoes or avocados I just call this good...fold over and eat! Lots of fiber and protein as is...you could also add some grilled chicken breast or beef...

But even better is adding a few tomatoes and avocados...Delicious!

Chicken Salad Butter Lettuce Wrap...or good for Sandwiches too

Chicken Salad
Similar to other chicken salads I've made over the years...there are lots of variations.

2-3 C diced cooked chicken breast
grapes, seedless red ones, cut in half (maybe about 3/4 C...)
1 can sliced water chestnuts, chopped a bit more
1 bunch green onions, chopped, including some of the green part
1/2 C chopped cilantro (or use basil)
1/3 C slivered almonds
1-2 C leftover brown rice (or make it without rice)

Dressing:
1 C light mayo
1 T Dijon mustard
1 1/2 t ginger
juice of one lime

Toss with salad...eat as is, wrapped in butter lettuce leaves, on a sandwich, in a croissant, pita bread...

Moral Dilemma...Is Cool Whip Vegan? (Brown Rice Breakfast Bowl)

Inspired by Val's recent interest in vegan eating...I made some brown rice. Wanting to eat some of the leftovers for breakfast, I added chopped apples, Raspberries, slivered almonds, a little Splenda...and then to make it more luscious...a couple of dollops of Cool Whip...topped with a little nutmeg...it was very yummy, low fat, high fiber...(but I felt the Cool Whip might have negated the nutritional benefits!) Oh well...it was still good.

Lovely Lemon Blueberry Breakfast Bread

Lovely Light Lemon Blueberry Breakfast Bread...
From The Ultimate Volumetrics Diet

(Don't let the number of ingredients scare you off...double the batch and make 5 mini loaves so you can share...or put in the freezer for later)

1 C all-purpose flour
1 C white whole-wheat flour (or just use 2 C of either)
2 t baking powder
1/2 t salt
3/4 C sugar
1/4 C egg substitute (or one egg)
2 T butter, melted
1 6 oz carton light lemon yogurt
1/2 C buttermilk
1 T lemon juice
1 t grated lemon peel(optional, but I used it)
1 t lemon or vanilla extract
2 C fresh or frozen blueberries(if you use frozen, don't let them thaw)

Heat oven to 375; Spray 9x5 loaf pan with cooking spray (or double recipe and use 5 mini loaf pans)
Stir together flours, bp and salt in large bowl.
Whisk together sugar, egg stuff, butter, yogurt, buttermilk, lemon juice, peel, extract; Lightly mix with dry ingredients then gently fold in blueberries.
Pour into pan/pans and bake. The large loaf will probably take 55 minutes (or a little longer if your blueberries are frozen); small loaves take 40-45 minutes.
I glazed with a bit of powdered sugar/lemon juice while still hot.
1 slice (3/4 inch of large loaf) = 170 cal; CD 1.9; carb 33 g; fat 3 g; protein 4 g; fiber 2 g

Healthy New Year! Breakfast Casserole

Mark's been working on getting in shape in the new year so we've been trying some recipe's out of this cookbook....the author, Devin Alexander, wrote The Biggest Loser Cookbook too.

This is a low fat version of Breakfast Casserole...it's pretty good, especially with a little sour cream and taco sauce on it.

1 1/2 C chopped onion (red and or white)

1 C chopped red or green pepper or a combo

6 slices whole-wheat bread, cubed(from a fluffy loaf, not a dense one)

2 C shredded low fat cheddar cheese

1 1/4 C (5 1/2 oz) lean ham steak, cubed

2 1/2 C egg substitute

1/4 C milk

2 t dry mustard

1/2 t pepper

1/8 t salt

Saute onions a peppers in non stick pan until veggies are tender. Mist a casserole dish with Pam and spread half the bread cubes. Then layer half the cheese, half the veggies, halm the ham. Repeat layers. Mix egg substitute, milk, mustard, pepper, salt. Pour over bread. Cover with plastic wrap and refrigerate overnight.

In the morning preheat oven to 350. Bake about 45 minutes. Let stand 5-10 minutes, then cut and serve...6 servings (209 calories, 23 g protein, 4 g fat)