NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 1 tablespoon olive oil
* 2 onions, chopped
* 2 tablespoons unbleached all-purpose flour
* 3 cups chicken broth
* 2 cups water
* 4 large potatoes, peeled and cubed
* 1 teaspoon dried marjoram
* 1 teaspoon mustard powder
* 1/4 teaspoon curry powder
* 1/4 teaspoon celery seeds
* 1/4 teaspoon freshly ground black pepper
* 1 2/3 cups milk
* 1/2 pound fully cooked lean ham, cut into 3/4" pieces
* 6 scallions, sliced
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Directions
1.
Heat the oil in a large saucepan. Add the onions and cook, stirring occasionally, for 5 minutes, or until translucent. Stir in the flour and cook for 1 minute. Gradually stir in the broth until well blended.
2.
Add the water, potatoes, marjoram, mustard, curry, celery seeds, and pepper. Bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are tender. Working in batches, transfer the vegetables to a blender or food processor and process until pureed. Return to the saucepan.
3.
Stir in the milk, ham, and scallions. Gently simmer, stirring occasionally, for 5 minutes.
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Nutritional Facts per serving
CALORIES 172.9 CAL
FAT 4.8 G
SATURATED FAT 1.2 G
CHOLESTEROL 11.7 MG
SODIUM 419.3 MG
CARBOHYDRATES 19.1 G
TOTAL SUGARS 6.8 G
DIETARY FIBER 3.9 G
PROTEIN 14.6 G
Yellow Split Pea- Cauliflower Soup
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 2 tablespoons olive oil
* 8 ounces cauliflower florets, coarsely chopped (3 cups)
* 1/2 cup chopped onion
* 1/2 cup chopped celery
* 1/4 cup chopped carrot
* 1 1/2 teaspoons ground cumin
* 2 teaspoons minced garlic
* 2 bay leaves
* pinch + 1/8 teaspoon salt
* 1 pound yellow split peas
* 8 cups chicken broth or vegetable broth
* ground black pepper
* 10 tablespoons fat-free plain yogurt
* paprika (optional)
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Directions
1.
Heat the oil in a large pot set over high heat. Add the cauliflower, onion, celery, carrot, cumin, garlic, bay leaves, and a pinch of salt. Stir. Cover and cook over medium-high heat, stirring occasionally, for 5 minutes, or until golden. Add the split peas. Stir for 2 minutes to coat with the seasonings. Add the broth and 1/8 teaspoon salt. Bring almost to a boil.
2.
Reduce the heat so the mixture simmers. Cook for 35 to 40 minutes, or until the peas are very tender. Remove and discard the bay leaves. Ladle 3 cups of the soup into the bowl of a food processor fitted with a metal blade or into a blender. Process the mixture until smooth. Return to the pot. Season with pepper to taste. Stir to combine. Garnish each bowlful with 1 tablespoon yogurt and a dusting of paprika, if desired.
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Nutritional Facts per serving
CALORIES 230 CAL
FAT 3.2 G
SATURATED FAT 0.8 G
CHOLESTEROL 4.3 MG
SODIUM 178.9 MG
CARBOHYDRATES 35 G
TOTAL SUGARS 4.3 G
DIETARY FIBER 1 G
PROTEIN 16.6 G
* 2 tablespoons olive oil
* 8 ounces cauliflower florets, coarsely chopped (3 cups)
* 1/2 cup chopped onion
* 1/2 cup chopped celery
* 1/4 cup chopped carrot
* 1 1/2 teaspoons ground cumin
* 2 teaspoons minced garlic
* 2 bay leaves
* pinch + 1/8 teaspoon salt
* 1 pound yellow split peas
* 8 cups chicken broth or vegetable broth
* ground black pepper
* 10 tablespoons fat-free plain yogurt
* paprika (optional)
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Directions
1.
Heat the oil in a large pot set over high heat. Add the cauliflower, onion, celery, carrot, cumin, garlic, bay leaves, and a pinch of salt. Stir. Cover and cook over medium-high heat, stirring occasionally, for 5 minutes, or until golden. Add the split peas. Stir for 2 minutes to coat with the seasonings. Add the broth and 1/8 teaspoon salt. Bring almost to a boil.
2.
Reduce the heat so the mixture simmers. Cook for 35 to 40 minutes, or until the peas are very tender. Remove and discard the bay leaves. Ladle 3 cups of the soup into the bowl of a food processor fitted with a metal blade or into a blender. Process the mixture until smooth. Return to the pot. Season with pepper to taste. Stir to combine. Garnish each bowlful with 1 tablespoon yogurt and a dusting of paprika, if desired.
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Nutritional Facts per serving
CALORIES 230 CAL
FAT 3.2 G
SATURATED FAT 0.8 G
CHOLESTEROL 4.3 MG
SODIUM 178.9 MG
CARBOHYDRATES 35 G
TOTAL SUGARS 4.3 G
DIETARY FIBER 1 G
PROTEIN 16.6 G
Lamb And Rice Stew
Rosemary and lamb always make a natural and tasty pair. Here, the delightful duo appears with stewed tomatoes and long-grain basmati rice, which can be found in large supermarkets as well as specialty groceries.
Ingredients
Serves: Prep: 15min|Cook: 30min |Total: 45min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 1 cup basmati or long-grain rice
* 1 tablespoon olive oil
* 1 pound cubed lamb
* 2 cans (14 ounces each) stewed tomatoes, cut into pieces
* 1/4 cup dry red wine
* 4 cloves garlic, minced
* 2 teaspoons dried chives
* 1 teaspoon dried rosemary, crushed
* 1 teaspoon dried italian seasoning
* 1/2 teaspoon hot-pepper sauce
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Directions
1.
Prepare the rice according to package directions.
2.
Meanwhile, heat the oil in a large saucepan over mediumhigh heat. Add the lamb and cook, stirring occasionally, for 5 minutes, or until browned.
3.
Add the tomatoes (with juice), wine, garlic, chives, rosemary, and Italian seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes, or until the lamb is tender. Add the hot-pepper sauce. Serve over the rice.
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Recipe Notes
Pepper sauces come in all degrees of heat, ranging from mild, such as Crystal's, to searingly hot, such as Tabasco. Add mild sauces to recipes by the teaspoonfuls. Add hot sauces to recipes by the drop.
Nutritional Facts per serving
CALORIES 375.3 CAL
FAT 11.3 G
SATURATED FAT 2.9 G
CHOLESTEROL 72.6 MG
SODIUM 392.4 MG
CARBOHYDRATES 40.6 G
TOTAL SUGARS 5.9 G
DIETARY FIBER 4.1 G
PROTEIN 28 G
Ingredients
Serves: Prep: 15min|Cook: 30min |Total: 45min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 1 cup basmati or long-grain rice
* 1 tablespoon olive oil
* 1 pound cubed lamb
* 2 cans (14 ounces each) stewed tomatoes, cut into pieces
* 1/4 cup dry red wine
* 4 cloves garlic, minced
* 2 teaspoons dried chives
* 1 teaspoon dried rosemary, crushed
* 1 teaspoon dried italian seasoning
* 1/2 teaspoon hot-pepper sauce
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Directions
1.
Prepare the rice according to package directions.
2.
Meanwhile, heat the oil in a large saucepan over mediumhigh heat. Add the lamb and cook, stirring occasionally, for 5 minutes, or until browned.
3.
Add the tomatoes (with juice), wine, garlic, chives, rosemary, and Italian seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes, or until the lamb is tender. Add the hot-pepper sauce. Serve over the rice.
Click here to find out more!
Recipe Notes
Pepper sauces come in all degrees of heat, ranging from mild, such as Crystal's, to searingly hot, such as Tabasco. Add mild sauces to recipes by the teaspoonfuls. Add hot sauces to recipes by the drop.
Nutritional Facts per serving
CALORIES 375.3 CAL
FAT 11.3 G
SATURATED FAT 2.9 G
CHOLESTEROL 72.6 MG
SODIUM 392.4 MG
CARBOHYDRATES 40.6 G
TOTAL SUGARS 5.9 G
DIETARY FIBER 4.1 G
PROTEIN 28 G
White Chicken Chili
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 1 tablespoon olive oil
* 1/2 cup chopped celery
* 1/2 cup chopped onion
* 1/2 cup chopped red or green bell pepper
* 1 can (14.5 ounces) diced tomatoes
* 1 can (14.5 ounces) reduced-sodium chicken broth
* 1 cup fat-free refried beans
* 12 ounces cooked boneless skinless chicken breasts, shredded
* 1 cup canned no-salt-added black beans, rinsed and drained
* 2 teaspoons chili powder
* 1 teaspoon garlic powder
* 1 teaspoon chopped fresh cilantro
* 1 teaspoon ground cumin
* 1 teaspoon lime juice
* ground black pepper
* 1/4 cup reduced-fat sour cream
* 1/4 cup reduced-fat cheddar cheese
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Directions
1.
HEAT the oil in a Dutch oven over mediumhigh heat. Add the celery, onion, and bell pepper and cook for 5 minutes, or until tender.
2.
STIR in the tomatoes and broth; bring to a simmer. Slowly stir in the refried beans until incorporated into the soup. Add the chicken, beans, chili powder, garlic powder, cilantro, cumin, and lime juice. Cover and simmer for 30 minutes, stirring occasionally. Season with pepper to taste.
3.
GARNISH each serving with 1 tablespoon sour cream and 1 tablespoon cheese.
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Nutritional Facts per serving
CALORIES 359.5 CAL
FAT 9.9 G
SATURATED FAT 3.3 G
CHOLESTEROL 83.1 MG
SODIUM 914.9 MG
CARBOHYDRATES 26.9 G
TOTAL SUGARS 5.3 G
DIETARY FIBER 8 G
PROTEIN 38 G
* 1 tablespoon olive oil
* 1/2 cup chopped celery
* 1/2 cup chopped onion
* 1/2 cup chopped red or green bell pepper
* 1 can (14.5 ounces) diced tomatoes
* 1 can (14.5 ounces) reduced-sodium chicken broth
* 1 cup fat-free refried beans
* 12 ounces cooked boneless skinless chicken breasts, shredded
* 1 cup canned no-salt-added black beans, rinsed and drained
* 2 teaspoons chili powder
* 1 teaspoon garlic powder
* 1 teaspoon chopped fresh cilantro
* 1 teaspoon ground cumin
* 1 teaspoon lime juice
* ground black pepper
* 1/4 cup reduced-fat sour cream
* 1/4 cup reduced-fat cheddar cheese
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Directions
1.
HEAT the oil in a Dutch oven over mediumhigh heat. Add the celery, onion, and bell pepper and cook for 5 minutes, or until tender.
2.
STIR in the tomatoes and broth; bring to a simmer. Slowly stir in the refried beans until incorporated into the soup. Add the chicken, beans, chili powder, garlic powder, cilantro, cumin, and lime juice. Cover and simmer for 30 minutes, stirring occasionally. Season with pepper to taste.
3.
GARNISH each serving with 1 tablespoon sour cream and 1 tablespoon cheese.
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Nutritional Facts per serving
CALORIES 359.5 CAL
FAT 9.9 G
SATURATED FAT 3.3 G
CHOLESTEROL 83.1 MG
SODIUM 914.9 MG
CARBOHYDRATES 26.9 G
TOTAL SUGARS 5.3 G
DIETARY FIBER 8 G
PROTEIN 38 G
Classic Minestrone
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 2 cans (14.5 oz each) low-sodium chicken or vegetable broth
* 1 can (15 oz) red kidney beans, rinsed and drained
* 1 can (15.5 oz) cannellini beans, rinsed and drained
* 3/4 tsp dried italian seasoning
* 1 pkg (12 oz) rotini pasta
* 2 cans (14.5 oz each) diced tomatoes
* 6 carrots, peeled and thinly sliced
* 1 bunch scallions, thinly sliced
* 1 pkg (10 oz) frozen spinach, thawed and squeezed dry
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Directions
1.
Place broth, beans, tomatoes, carrots, scallions, and Italian seasoning in 4-quart or larger slow cooker. Stir to combine.
2.
Cover. Cook on low 6 to 8 hours.
3.
Prepare pasta according to package directions. Add pasta and spinach to cooker and stir to combine.
4.
Cover. Cook 15 to 20 more minutes, or until heated through.
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Nutritional Facts per serving
CALORIES 257.1 CAL
FAT 1.4 G
SATURATED FAT 0.3 G
CHOLESTEROL 0 MG
SODIUM 369.5 MG
CARBOHYDRATES 48.1 G
TOTAL SUGARS 7.1 G
DIETARY FIBER 8.3 G
PROTEIN 12.3 G
* 2 cans (14.5 oz each) low-sodium chicken or vegetable broth
* 1 can (15 oz) red kidney beans, rinsed and drained
* 1 can (15.5 oz) cannellini beans, rinsed and drained
* 3/4 tsp dried italian seasoning
* 1 pkg (12 oz) rotini pasta
* 2 cans (14.5 oz each) diced tomatoes
* 6 carrots, peeled and thinly sliced
* 1 bunch scallions, thinly sliced
* 1 pkg (10 oz) frozen spinach, thawed and squeezed dry
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Directions
1.
Place broth, beans, tomatoes, carrots, scallions, and Italian seasoning in 4-quart or larger slow cooker. Stir to combine.
2.
Cover. Cook on low 6 to 8 hours.
3.
Prepare pasta according to package directions. Add pasta and spinach to cooker and stir to combine.
4.
Cover. Cook 15 to 20 more minutes, or until heated through.
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Nutritional Facts per serving
CALORIES 257.1 CAL
FAT 1.4 G
SATURATED FAT 0.3 G
CHOLESTEROL 0 MG
SODIUM 369.5 MG
CARBOHYDRATES 48.1 G
TOTAL SUGARS 7.1 G
DIETARY FIBER 8.3 G
PROTEIN 12.3 G
Triple- Layer Lasagna
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 1 lb extra lean ground beef
* 14 1/2 oz diced tomatoes
* 1 small onion, finely chopped
* 1 C sliced mushrooms
* 1 clove garlic, minced
* 9 oven-ready lasagna noodles
* 28 oz tomato sauce
* 16 oz fat-free cottage cheese
* 2 C shredded reduced-fat mozzarella cheese
* 1/4 C grated Parmesan cheese
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Directions
1.
Combine beef, tomatoes, onion, mushrooms, and garlic in large nonstick skillet over medium-high heat. Cook until meat is no longer pink, 8 to 10 minutes.
2.
Coat 4-quart or larger slow cooker with cooking spray. Place 3 noodles, side by side, in bottom of cooker. Top with one-third each of the tomato sauce, cottage cheese, beef mixture, and mozzarella. Repeat layers two more times, ending with mozzarella. Sprinkle Parmesan on top.
3.
Cover. Cook on low 5 to 6 hours, or until lasagna is cooked through and cheese is bubbly.
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Nutritional Facts per serving
CALORIES 225.3 CAL
FAT 6.3 G
SATURATED FAT 2.7 G
CHOLESTEROL 34.5 MG
SODIUM 668.7 MG
CARBOHYDRATES 21 G
TOTAL SUGARS 3.5 G
DIETARY FIBER 2 G
PROTEIN 20.1 G
* 1 lb extra lean ground beef
* 14 1/2 oz diced tomatoes
* 1 small onion, finely chopped
* 1 C sliced mushrooms
* 1 clove garlic, minced
* 9 oven-ready lasagna noodles
* 28 oz tomato sauce
* 16 oz fat-free cottage cheese
* 2 C shredded reduced-fat mozzarella cheese
* 1/4 C grated Parmesan cheese
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Directions
1.
Combine beef, tomatoes, onion, mushrooms, and garlic in large nonstick skillet over medium-high heat. Cook until meat is no longer pink, 8 to 10 minutes.
2.
Coat 4-quart or larger slow cooker with cooking spray. Place 3 noodles, side by side, in bottom of cooker. Top with one-third each of the tomato sauce, cottage cheese, beef mixture, and mozzarella. Repeat layers two more times, ending with mozzarella. Sprinkle Parmesan on top.
3.
Cover. Cook on low 5 to 6 hours, or until lasagna is cooked through and cheese is bubbly.
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Nutritional Facts per serving
CALORIES 225.3 CAL
FAT 6.3 G
SATURATED FAT 2.7 G
CHOLESTEROL 34.5 MG
SODIUM 668.7 MG
CARBOHYDRATES 21 G
TOTAL SUGARS 3.5 G
DIETARY FIBER 2 G
PROTEIN 20.1 G
Hungarian Paprika Potato Soup
* 2 lb russet potatoes, peeled and cut into 3 inch cubes
* 4 C low-sodium chicken or vegetable broth
* 1 tbsp smoky paprika
* 1 tsp hot paprika
* 1 tsp celery seeds
* 1/2 tsp salt
* 1 tbsp olive oil
* 1 white onion, finely chopped
* 2 tbsp finely chopped fresh dill
* 1/8 tsp ground nutmeg
* 1 C fat-free milk
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Directions
1.
Place potatoes, broth, paprikas, celery seeds, and salt in 4-quart or larger slow cooker. Stir to combine.
2.
Heat oil in medium skillet over medium-high heat. Add onion and saute until translucent, about 5 minutes. Transfer to cooker.
3.
Cover. Cook on low 4 to 6 hours, or until potatoes are tender. Stir to break up potatoes into broth for a slightly chunky consistency.
4.
Add dill, nutmeg, and freshly ground black pepper to taste. Stir in milk. Cover. Cook 20 to 30 more minutes, or until heated through.
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Nutritional Facts per serving
CALORIES 267.2 CAL
FAT 4 G
SATURATED FAT 0.6 G
CHOLESTEROL 1.2 MG
SODIUM 469.8 MG
CARBOHYDRATES 52.4 G
TOTAL SUGARS 6.2 G
* 4 C low-sodium chicken or vegetable broth
* 1 tbsp smoky paprika
* 1 tsp hot paprika
* 1 tsp celery seeds
* 1/2 tsp salt
* 1 tbsp olive oil
* 1 white onion, finely chopped
* 2 tbsp finely chopped fresh dill
* 1/8 tsp ground nutmeg
* 1 C fat-free milk
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Directions
1.
Place potatoes, broth, paprikas, celery seeds, and salt in 4-quart or larger slow cooker. Stir to combine.
2.
Heat oil in medium skillet over medium-high heat. Add onion and saute until translucent, about 5 minutes. Transfer to cooker.
3.
Cover. Cook on low 4 to 6 hours, or until potatoes are tender. Stir to break up potatoes into broth for a slightly chunky consistency.
4.
Add dill, nutmeg, and freshly ground black pepper to taste. Stir in milk. Cover. Cook 20 to 30 more minutes, or until heated through.
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Nutritional Facts per serving
CALORIES 267.2 CAL
FAT 4 G
SATURATED FAT 0.6 G
CHOLESTEROL 1.2 MG
SODIUM 469.8 MG
CARBOHYDRATES 52.4 G
TOTAL SUGARS 6.2 G
