Broccoli and Cheese Soup

I have been wanting to try this recipe for over a year. We had it tonight and it is definitely going into my soup rotation. Based on the comments, I do want to try it with sharp cheese next time because that is one of my favorite cheeses and it is easy to find a lower-fat version.

Some of the individuals who rated the recipe stated it was a little bland so I added a black/red pepper blend instead of the black pepper and also added a touch of cayenne pepper because Dale loves that spice anyway. It had just the right kick for me.

And for the record Janae, I did not serve this with baked potatoes. Some fruit and raw red peppers on the side with sour dough bread and the meal was complete.

Broccoli and Cheese Soup

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Add voluptuous texture to a low-calorie soup by using processed cheese, which melts beautifully. Mix a small portion of the soup in the blender to add body.

Yield

6 servings (serving size: 1 1/3 cups)

Ingredients

• Cooking spray
• 1 cup chopped onion
• 2 garlic cloves, minced *I used 4 cloves based on comments by others.
  
• 3 cups fat-free, less-sodium chicken broth
• 1 (16-ounce) package broccoli florets *I chopped these based on comments by others.
  
• 2 1/2 cups 2% reduced-fat milk *I used skim milk.
  
• 1/3 cup all-purpose flour
• 1/4 teaspoon black pepper *I used a black/red pepper blend.
  
• 8 ounces light processed cheese, cubed (such as Velveeta Light) *I used grated mexican cheese blend instead.

Note: I also added a little cayenne pepper based on comments for added flavor.

Preparation

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper (and spices). Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor , and process until smooth (I skipped this since the broccoli was already chopped.). Return pureed soup mixture to pan.

Nutritional Information

Calories: 203 (28% from fat)

Fat: 6.3g (sat 4g,mono 1.8g,poly 0.4g)

Protein: 15.6g

Carbohydrate: 21.7g

Fiber: 2.9g

Cholesterol: 24mg

Iron: 1.2mg

Sodium: 897mg

Calcium: 385mg

Cooking Light, JANUARY 2002

Low-Fat Strawberry-Cinnamon Muffins

We tried these about 2 weeks ago and they were really good. Dale's only complaint was that I didn't double the recipe. What I really liked about them is that you can use any flavor jam which makes them very versatile. Check out the comments if you want to see what flavor combination's others have tried.

Low-Fat Strawberry-Cinnamon Muffins

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Yield: 1 dozen (serving size: 1 muffin)

Ingredients

• 1 1/2 cups all-purpose flour
• 1/2 cup sugar
• 2 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2/3 cup vanilla fat-free yogurt
• 1/4 cup butter, melted
• 3 tablespoons 1% low-fat milk
• 1 large egg, lightly beaten
• Cooking spray
• 1/4 cup strawberry jam
• 1 tablespoon sugar
• 1/2 teaspoon ground cinnamon

Preparation

Preheat oven to 375º.

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and the next 4 ingredients (flour through salt) in a large bowl, stirring well with a whisk. Make a well in center of flour mixture. Combine yogurt, butter, milk, and egg in a bowl, stirring well with a whisk. Add yogurt mixture to flour mixture, stirring just until moist.

Place 12 foil cup liners in muffin cups; coat liners with cooking spray. Spoon 1 tablespoon batter into each liner. Top each with 1 teaspoon jam. Top evenly with the remaining batter. Combine 1 tablespoon sugar and 1/2 teaspoon cinnamon; sprinkle over batter. Bake at 375º for 15 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 15 minutes. Remove from pan; place on a wire rack.

Nutritional Information

Calories: 165 (24% from fat)

Fat: 4.4g (sat 2.6g,mono 1.3g,poly 0.3g)

Protein: 3g

Carbohydrate: 29g

Fiber: 0.6g

Cholesterol: 28mg

Iron: 1mg

Sodium: 206mg

Calcium: 94mg

Cooking Light, MARCH 2004

We made this for our guests tonight, along with the Asian Green Bean Salad shown in the next post. Both of these recipes were really good! I ended up having only 1 1/2 hours to marinate the chicken but it was still delicious. I will definitely try it again and marinate it the entire 4 hours.

The bonus is that both of these could be made in advance. For example, both could be made the morning of a dinner with guests and then all you would need to do is grill the chicken right before your meal. We served grilled corn on the cob and watermelon in addition to these two Asian-inspired dishes. So easy and delicious!

Here is the link to the recipe online.

Asian Barbecue Chicken

Get 2 RISK-FREE ISSUES!

"This is a recipe I love to make for family and friends. I usually serve it with roasted sesame asparagus and a sesame-noodle salad. Let the chicken marinate overnight for best results." -Jen McDonald, Centerville, VA

Yield

4 servings (serving size: 2 thighs)

Ingredients

• 1/4 cup packed brown sugar
• 1/4 cup low-sodium soy sauce
• 1 tablespoon fresh lime juice
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon curry powder
• 3 garlic cloves, minced
• 8 (6-ounce) chicken thighs, skinned (I used b/s chicken breasts.)
  
• Cooking spray
• Lime wedges (optional)
• Green onion tops (optional)

Preparation

Combine first 6 ingredients in a large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally.

Prepare grill.

Remove chicken from bag, reserving marinade. Place marinade in a small saucepan. Bring to a boil; cook 1 minute.

Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with the marinade. Garnish with lime wedges and green onion tops, if desired.

Nutritional Information

Calories: 297 (23% from fat)

Fat: 7.7g (sat 2g,mono 2.4g,poly 1.9g)

Protein: 39.2g

Carbohydrate: 16.1g

Fiber: 0.4g

Cholesterol: 161mg

Iron: 2.7mg

Sodium: 706mg

Calcium: 39mg

Cooking Light, MARCH 2002

Asian Green Bean Salad

We had guests over tonight and made this salad to go along with the Asian Grilled Chicken. It packed a little punch and was delicious. We will definitely make this again.

My plan was to substitute sugar snap peas (stated below as an option for the green beans) because I had them on hand. However, when I went to assemble the salad, I noticed that my stock of peas (a favorite snack) did not make up the 1 lb. I needed. Fortunately, the reviews had suggested that broccoli might be a good substitute. In the end, I made quite a few substitutions to this salad but I guarantee the original recipe would be just as good and the added bonus is that it can be altered to taste without losing the "yum" factor.

In my opinion, this salad could also be used on its own as a light dinner.

Here is the link to the recipe online.

I've noted my substitutions tonight in the recipe below.

Asian Green Bean Salad

Category Winner: Sides and Salads, Cooking Light Ultimate Reader Recipes Contest

"I created this make-ahead dish to have after a long day at work. Snow peas can be substituted for the beans. Garnish with a cilantro sprig." —Linda Dalton, Stoughton, MA

Yield

8 servings (serving size: 1 cup)

Ingredients

• Salad:
• 3 ounces uncooked linguine (We agreed that we would use more noodles next time. I used whole wheat linguine.)
  
• 1 pound green beans, trimmed (I used 1/2 lb. sugar snap peas & 1/2 lb. broccoli florets.)
  
• 2 cups diagonally sliced celery
• 1 cup thinly sliced red bell pepper
• 1/2 cup (1/2-inch) slices green onions
• 1/3 cup chopped fresh cilantro
• 
  Dressing:
• 1/4 cup rice wine vinegar (I used rice vinegar.)
  
• 1/4 cup low-sodium soy sauce
  
• 2 tablespoons dark sesame oil
• 2 teaspoons grated peeled fresh ginger
• 1/2 teaspoon sugar
• 1/4 teaspoon freshly ground black pepper
• 3 garlic cloves, minced
• 1 red jalapeño pepper, seeded and finely chopped (about 1 tablespoon) (I used a red chili pepper.)
  

Preparation

1. To prepare salad, break linguine in half. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro.

2. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended. Add to salad; toss well. Cover and chill.

Nutritional Information

Calories: 101 (34% from fat)

Fat: 3.8g (sat 0.5g,mono 1.5g,poly 1.6g)

Protein: 3g

Carbohydrate: 14.9g

Fiber: 3.1g

Cholesterol: 0.0mg

Iron: 0.8mg

Sodium: 282mg

Calcium: 42mg

Linda Dalton, Stoughton, MA, Cooking Light, MARCH 2008

Chicken Cordon Bleu

This is a healthier alternative to the traditional recipe. This is a very easy recipe and a favorite in our home. We usually serve this with Mom's curry sauce and mashed potatoes.

It makes a nice presentation so I have often used it when we have guests over for dinner.

Chicken Cordon Bleu
Source: 24-Hour Fitness

6 boneless, skinless chicken breasts
1 tablespoon Dijon-style mustard
3 slices lean ham, cut in half
3 slices reduced-fat Swiss cheese, cut in half
1/4 cup unseasoned dry breadcrumbs (I use seasoned.)

Preheat oven to 350 degrees. Pound chicken breasts between 2 pieces of wax paper to 1/4-inch thickness using a meat mallet or rolling pin. Brush mustard on 1 side of each chicken breast, and then layer 1 slice ham and cheese over mustard. Roll up chicken from short end and secure with wooden toothpicks. Spray tops of chicken with nonstick cooking spray and roll in breadcrumbs. Arrange chicken on a baking dish sprayed with nonstick cooking spray; cover and bake for 10 minutes. Uncover and bake an additional 20 minutes or until chicken is no longer pink. (Cooking time may vary depending on thickness of chicken breast.)

Makes 6 servings
Serving size: 1 chicken breast

Nutrients per serving:

Calories: 297
Total fat: 6 grams
Sat. fat: 2 grams
Cholesterol: 55 mg
Sodium: 294 mg
Carbohydrate: 8 grams
Protein: 27 grams
Dietary Fiber: 1 gram

Stir-Fried Beef with Broccoli and Bell Peppers

Yield

6 servings (serving size: about 1 cup stir-fry and 2/3 cup rice)

Ingredients

• 1 pound flank steak, trimmed
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon minced garlic
• 1/2 teaspoon freshly ground black pepper
• 3 1/2 tablespoons water, divided
• 2 tablespoons oyster sauce
• 1/4 teaspoon crushed red pepper
• 3/4 pound broccoli
• 2 tablespoons canola oil, divided
• 1 large red bell pepper, halved, seeded, and cut into 1-inch pieces (about 1 1/2 cups)
• 4 cups hot cooked long-grain rice

Preparation

1. Cut steak in half lengthwise. Cut each half across the grain into 1/8-inch-thick slices. Combine beef, soy sauce, garlic, and black pepper; toss well. Cover and refrigerate 30 minutes.

2. Combine 1 1/2 tablespoons water, oyster sauce, and crushed red pepper in a small bowl; set aside.

3. Cut broccoli into florets. Peel broccoli stems; cut stems diagonally into 1/4-inch-thick slices.

4. Heat 1 tablespoon canola oil in a large nonstick skillet over medium-high heat. Add beef mixture to skillet; cook 3 minutes or until beef is browned, stirring constantly. Remove from heat. Transfer beef mixture to a bowl.

5. Heat the remaining 1 tablespoon canola oil in pan over medium-high heat. Add broccoli; cook 2 minutes, stirring constantly. Add the remaining 2 tablespoons water; cook 1 minute, stirring constantly. Add bell pepper; cook 30 seconds, stirring constantly. Return beef mixture to pan. Stir in the oyster sauce mixture; cook until thoroughly heated. Serve over rice.

Nutritional Information

Calories: 323

Fat: 10.7g (sat 2.7g,mono 5.1g,poly 1.8g)

Protein: 21.2g

Carbohydrate: 35.2g

Fiber: 2.8g

Cholesterol: 26mg

Iron: 3.2mg

Sodium: 273mg

Calcium: 62mg

Diane Morgan, Cooking Light, JULY 2009

Emily's family tried this when Teresa visited in June and it was a winner!

Parmesan Chicken Strips

This is another family favorite. Dale loves these with Mom's curry sauce and mashed potatoes.

Parmesan Chicken Strips
Source: 24 Hour Fitness Recipe of the Day

8 boneless, skinless chicken breasts, cut into strips
1/4 cup skim milk
1/4 cup reduced calorie egg substitute (I use 1 egg white)
2/3 cup reduced fat breadcrumbs
1/2 cup finely grated Parmesan cheese (I use 2/3 cup)
1 1/4 teaspoons dried basil
3/4 teaspoon dried thyme
1/4 teaspoon onion powder
1/4 teaspoon pepper

Combine milk and egg substitute in a shallow bowl and set aside. Combine breadcrumbs and next 5 ingredients in a shallow bowl and mix well. Dip chicken strips into milk mixture, then dredge through breadcrumb mixture coating on all sides.

Place chicken strips on a baking dish coated with cooking spray. Bake at 400 degrees for 15-20 minutes or until lightly browned and no longer pink in the center.

Makes 10 servings
Serving size: 3 strips (approx. 3 ounces)

Nutrients per serving:

Calories...............260
Total fat..............4 grams (14% of calories)
(Sat. fat)..............1 gram
Cholesterol..........113 mg
Sodium................271 mg
Carbohydrate......6 grams (10% of calories)
Protein................47 grams (76% of calories)
Dietary fiber........trace

Family Favorite: Beef Stroganoff

This is our all-time favorite beef stroganoff recipe. I never make it any other way.

The source is a cookbook that is well used in my home and was given to me by Doris B. at my bridal shower. We have made a lot of the recipes and have yet to try one we didn't like.



















Beef Stroganoff
Source: Better Homes & Gardens, Family Favorites Made Lighter

12 ounces boneless beef sirloin steak, cut 1/2 to 3/4 inch thick
1 8-ounce carton lower-fat dairy sour cream
2 tablespoons all-purpose flour
1 tablespoon lower-sodium tomato paste
1/2 cup cold water
1 teaspoon instant beef bouillon granules
(Note: I usually replace the water and bouillon granules with 1/2 cup beef broth.)
1/8 teaspoon pepper
6 ounces fettuccine (I use whole-wheat pasta.)
Nonstick cooking spray coating
2 cups sliced fresh mushrooms (5 ounces)
1/2 cup chopped onion (1 medium)
1 clove garlic, minced
1 tablespoon snipped parsley (or 1 tsp dried parsley)
Parsley sprig (optional)

Trim fat from beef. Partially freeze beef; thinly slice across the grain into bite-size strips. In a small mixing bowl stir together the sour cream, flour, and tomato paste. Stir in the water, bouillon granules, and pepper. Set aside.

Cook the fettuccine according to the package directions, except omit the cooking oil and salt. Drain well.

Meanwhile, spray a cold large skillet with nonstick coating. Preheat the skillet over medium heat. Add beef to the hot skillet. Stir-fry for 2 to 3 minutes or to desired doneness. Remove beef from the skillet. Add the sliced mushrooms, chopped onion, and minced garlic. Stir-fry for 3 to 4 minutes or till the onion is tender.

Add the sour cream mixture to the skillet. Cook and stir over medium heat till thickened and bubbly. Return meat to the skillet. Cook and stir for 2 minutes more. Serve meat mixture over fettuccine. Sprinkle with parsley and, if desired, garnish with a sprig of parsley. Makes 4 servings.

Per serving:

Calories................390
Protein.................28 g
Carbohydrate......49 g
Dietary fiber........1 g
Total fat...............9 g
(Sat. fat).............4 g
Cholesterol.........57 mg
Sodium...............330 mg
Potassium..........633 mg

% RDA per serving:

Vitamin A............10%
Vitamin C............9 %
Thiamine.............36%
Riboflavin............44%
Niacin...................41%
Calcium................11%
Iron......................29%

Food Exchanges:

Vegetable..............1
Starch/bread........2 1/2
Meat.....................2 1/2
Fat........................1

Fresh Tomato Sauce For Pasta

Here is the recipe I promised to post for Heidi for all of her fresh garden tomatoes. I LOVE this recipe. My anti-vegetarian husband (who is easy-going most of the time) isn't as crazy about it because it omits meat. It is the perfect sauce as far as I am concerned although I prefer it with green peppers instead of carrots.


Fresh Tomato Sauce For Pasta
Source: Better Homes & Gardens, Healthy Family Cookbook

This is easy sauce is perfect with homemade, fresh, refrigerated, or dried pasta.
Low-fat and low-calorie recipe.

Nonstick spray coating
1 cup chopped onion
1/2 cup finely shredded carrots (I have substituted w/green peppers before.)
1 clove garlic, minced
2 pounds ripe fresh tomatoes, cored and chopped OR two 14 1/2-ounce cans low-sodium diced tomatoes
2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed
1/2 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon pepper

1. Spray a large nonstick skillet with nonstick spray coating. Cook onions, carrots, and garlic over medium heat for 5 minutes or till vegetables are tender. Stir in fresh tomatoes or undrained canned tomatoes, basil, sugar, salt, and pepper. Simmer for 10 to 20 minutes or till most of the liquid is evaporated. Cool slightly.

2. Pour mixture into a blender container or food processor bowl. Cover, and blend or process till desired consistency is reached. Makes about 3 cups sauce.

Nutrition facts per 1/2 cup: 62 calories, 1 g total fat (o g saturated fat), 0 mg cholesterol, 114 mg sodium, 13 g carbohydrate, 1 g fiber, 2 g protein. Daily values: 42% vitamin A, 56% vitamin C, 1% calcium, 6% iron.

Tortilla Soup

This is my other favorite soup! This was originally a vegetarian meal so I'll label it that way. However, I add chicken because Dale prefers it. I've had it both ways and it is good either way. I love it and it is healthy!

Tortilla Soup Recipe

1. Simmer the following ingredients in 30 oz. container vegetable broth & 4 cups of water for 30 minutes, or until the rice is tender:

1/2 onion, chopped fine
1 clove garlic, minced
1/4 cup cilantro, chopped fine
1 green, yellow OR red pepper, diced
2 cups frozen corn
1/2 cup brown rice
salt & pepper & oregano & cumin -- to taste (I used about 1 tsp oregano & cumin and the pepper shaker.)

(Note: I used 15 oz. chicken broth and 15 oz. vegetable broth and added 1 1/2 cups cooked, diced chicken. The soup cooked for over 1 hour on the stove as the rice definitely takes longer than 30 minutes.)

2. Add 1 chopped tomato & 1 can (drained and rinsed) black beans. When the tomatoes are just cooked, remove from heat and add 1/4 cup chopped cilantro & 2 tablespoons lime juice. (Note: For the tomatoes I used about 1/2 can diced tomatoes.)

3. Serve over crumbled tortilla chips, salsa, shredded cheese, & sour cream. (Note: I like to put everything on top of the soup.)

Susan's Brownies

I tried them and loved them.

Brownies

1 cup sugar
3 T butter, melted
3 T low-fat vanilla yogurt (I used strawberry)
1 tsp. vanilla
1 egg, lightly beaten
¾ cup flour
1/3 cup baking cocoa
1/8 tsp salt

In a bowl, combine the sugar, butter, yogurt and vanilla. Stir in the egg until blended. Combine the flour, cocoa and salt; stir into sugar mixture. Transfer to an 8” square baking dish coated with nonstick cooking spray. Bake at 350 for 20-25 minutes or until toothpick inserted near center comes out clean. Cool on a wire rack. Yield, 16 brownies.

Nutritional value for 2 brownies: 201 calories, 5 g fat, 1 g fiber, 3 g protein.

Susan's Pumpkin Muffins

These are fabulous!















Pumpkin Muffins

1 cup flour
¾ cup whole wheat flour
¼ tsp. baking powder
1 tsp. baking soda
1 tsp. salt
½ tsp. cinnamon
¼ tsp. cloves (I was out, so used pumpkin pie spice)
Combine the dry ingredients

1 cup sugar
1/3 cup unsweetened applesauce
2 eggs
1 cup canned pumpkin
1/3 cup milk
½ tsp. vanilla
Mix the wet ingredients, and then combine with the dry ingredients. Add raisins, choc chips, or chopped walnuts as desired. Bake at 350 for about 20 minutes. Honestly, I rarely set the timer, so watch them, it could take more or less time. If you make into a loaf, it takes about an hour. This recipe makes a little more than a dozen muffins, and I usually double it.

Susan's Turkey Enchilada Casserole

I enjoyed this one and it is low-fat.

Turkey Enchilada Casserole
(serves 10)


1 pound lean ground turkey
1 medium green pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
2 cans black beans, rinsed and drained
1 jar salsa (16 oz)
1 can tomato sauce (15 oz)
1 can Mexican stewed tomatoes (14-1/2 oz)
1 teaspoon each, onion powder, garlic powder, and ground cumin.
12 corn tortillas
2 cups shredded, reduced fat cheddar cheese, divided

Cook the turkey, green pepper, onion and garlic in a large nonstick pan coated with cooking spray until no longer pink. Stir in the beans, salsa, tomato sauce, tomatoes, onion powder, garlic powder, & cumin. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes.
Spread 1 cup of meat sauce into a 13x9x2” baking dish coated with nonstick cooking spray. Top with 6 tortillas. Spread with half remaining meat sauce; sprinkle with 1 cup cheese. Layer the remaining tortillas and meat sauce.
Cover and bake at 350 for 20 minutes. Uncover and sprinkle with the remaining cheese. Bake 5-10 minutes longer or until cheese is melted and bubbly.

*I divided this recipe into two 8” baking dishes. One dish was just enough for my family for dinner and Chris to have some for lunch the next day. I put the other dish in the freezer for a busy evening!

Lettuce Wraps

This is one of my absolute favorite recipes. I omit the cashews and substitute grated jicama in place of the water chestnuts because Dale doesn't like them. I usually cut the sesame seeds in half and never make the sauce. Although, mom prefers these with the sauce so it's probably based on your personal preference.


Lettuce Wraps

2 chicken breasts (cooked and diced)
1/2 cup shredded carrots
1/2 cup chopped celery
1 can chopped water chestnuts
4 tbsp cashews
2 green onions chopped
2 Tbsp sesame seed
2 stalks cilantro leaves
1 tsp fresh ground ginger

Stir fry all of the above in:
1 Tbsp olive oil
1/3 c. soy sauce
2 tbsp rice wine vinegar

Serve with sauce:
1/2 c. soy sauce
1/4 tsp spicy Chinese mustard
1 tsp peanut sauce
1/8 tsp fire oil

Wrap in cool, dry ice-burg lettuce

Potato Soup

This is one of the first recipes I pull out when the weather cools down. I love this soup. It is also a soup I take to people when they are sick. And has been especially soothing for a friend that had dental work done and was on a liquid diet. For that particular friend, I blended the entire thing.


Note: I typically omit the butter in the recipe and don't miss it.