Bean and Pasta Soup

April 10, 2014 Leave a Comment

 

Bean and Pasta Soup

Bean and Pasta Soup

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at www.tasteofhome.com

 

We’re always on the lookout for great, low-fat recipes and this soup fits the bill.  Loaded with veggies and pasta, it’s fast, filling and delicious.  I make it every week.

          Maria Gooding                                                                                Union, Ontario

 

Bean and Pasta Soup Recipe

Bean and Pasta Soup

1 cup uncooked small pasta

2 celery ribs, thinly sliced

2 medium carrots, thinly sliced

1 medium onion, chopped

1 Tbsp. olive oil

1 garlic clove, minced

2 cups water

1 can (14 ½ oz.) diced tomatoes, undrained

1 ¼ cups reduced-sodium chicken broth or vegetable broth

1 tsp. dried basil

½ tsp. dried rosemary, crushed

¼ tsp. salt

1/8 tsp. pepper

1 can (15 oz.) white kidney or cannellini beans, rinsed and drained

2 cups shredded fresh spinach

¼ cup shredded Parmesan cheese, optional

Cook pasta according to package directions.  Meanwhile, in a large nonstick saucepan, sauté the celery, carrots and onion in oil for 5 minutes.  Add garlic; cook 1 minute longer.  Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper.  Bring to a boil.  Reduce heat; cover and simmer for 10 minutes or until carrots are tender.

Drain pasta; stir into vegetable mixture.  Add beans; heat through.  Stir in spinach; cook until spinach is wilted, about 2 minutes.  Sprinkle with Parmesan cheese if desired.            5 servings

 

(Recipe for Bean and Pasta Soup was on www.tasteofhome.com, 2014)

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Chicken Fajitas

April 8, 2014 Leave a Comment
Chicken Fajitas

Chicken Fajitas

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at www.tasteofhome.com

 

This is the best fajita recipe I’ve ever used.  It sounds complicated, but really it isn’t.  The servings are hearty, but this dish is so good that my husband and I never have a problem finishing it!  This recipe is Diabetic Friendly!

        Kathleen Smith                                                                 Pittsburgh, Pennsylvania

 

Chicken Fajitas Recipe

Chicken Fajitas

¼ cup lime juice

1 Tbsp. reduced-sodium soy sauce

2 tsp. canola oil

1 garlic clove, minced

½ tsp. salt

½ tsp. chili pepper

½ tsp. cayenne pepper

¼ tsp. pepper

1 tsp. liquid smoke, optional

2 boneless chicken breast halves (4 oz. each)

Filling:   2 tsp. canola oil

1 medium onion, julienned

½ small sweet red or green pepper, julienned

1 tsp. reduced-sodium soy sauce

½ tsp. lime juice

4 fat-free tortillas (6 inch), warmed

Salsa and sour cream, optional

In a large resealable plastic bag, combine the first eight ingredients; if desired, add liquid smoke.  Add chicken; seal bag and turn to coat.  Refrigerate at least 2 hours.

Drain chicken, discarding marinade.  Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly.  Grill chicken, covered, over medium heat or broil 4 inches from heat 4-6 minutes on each side or a thermometer reads 165 F.

In a large nonstick skillet, heat oil over medium-high heat.  Add onion and red pepper; cook and stir 5-7 minutes or until tender.  Stir in soy sauce and lime juice.

Cut chicken into thin slices; add to vegetables.  Serve tortillas and, if desired, salsa and sour cream.

2 serving

 

(Recipe for Chicken Fajitas was on www.tasteofhome.com, 2014)

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Individual Italian Frittatas

April 6, 2014 Leave a Comment

 

Individual Italian Frittatas

Individual Italian Frittatas

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

The Italian word “frittata” refers to frying the egg-based dish in a skillet.  This Italian spin with added salami, roasted sweet peppers and mozzarella is baked in a ramekin but the ending is the same delicious day or night,

          Mrs. Nancy Elliott                                                                           Houston, Texas

 

Individual Italian Frittatas Recipe

Individual Italian Frittatas

¼ cup finely chopped onion

2 tsp. olive oil

4 medium fresh mushrooms, chopped

2 thinly sliced hard salami, julienned

2 Tbsp. finely chopped roasted sweet red peppers

4 eggs

1 Tbsp. 2% milk

1 Tbsp. grated Parmesan cheese

2 tsp. tsp. minced fresh parsley

1 tsp. minced fresh chives

Dash pepper

¼ cup shredded part-skim mozzarella cheese

Chopped fresh chives, optional

 

In a skillet, cook and stir onion over medium heat until tender.  Add mushrooms; cook 2-4 minutes longer or until tender.  Divide between two greased 8 oz. ramekins.  Top with salami and red pepper.

In a small bowl, whisk the eggs, milk, Parmesan cheese, parsley, minced chives and pepper; pour into ramekins.  Bake at 400 F. for 10 minutes.

Sprinkle with mozzarella cheese; bake 8-10 minutes longer or until eggs are set.  Sprinkle with chopped chives if desired.            2 servings

 

(Recipe for Individual Italian Frittatas was on www.tasteofhome.com, 2014)

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Chicken Wild Rice Soup

April 5, 2014 Leave a Comment
Chicken Wild Rice Soup

Chicken Wild Rice Soup

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

I’m originally from Minnesota, where wild rice grows in abundance and is very popular in recipes.  To save time, I cook the chicken and wild rice and cut up the vegetables the day before.

          Virginia Montmarquet                                                                 Riverside, California

 

Chicken Wild Rice Soup Recipe

Chicken Wild Rice Soup

2 quarts chicken broth

½ lb. fresh mushrooms, chopped

1 cup finely chopped celery

1 cup shredded carrots

½ cup finely chopped onion

1 tsp. chicken bouillon granules

1 tsp. dried parsley flakes

¼ tsp. garlic powder

¼ tsp. dried thyme

¼ cup butter, cubed

¼ cup flour

1 can (10 ¾ oz.) condensed cream of mushroom soup, undiluted

½ cup dry white wine or additional chicken broth

3 cups cooked wild rice

2 cups cubed cooked chicken

In a large saucepan, combine the first nine ingredients.  Bring to a boil.  Reduce heat; cover and simmer for 30 minutes.

In a Dutch oven, melt butter; stir in flour until smooth.  Gradually whisk in broth mixture.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Whisk in soup and wine.  Add rice and chicken; heat through.          14 servings  (3 ½ quarts)

 

(Recipe for Chicken Wild Rice Soup was on www.tasteofhome.com, 2014)

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Thyme & Sesame Crusted Halibut

April 4, 2014 Leave a Comment
Thyme & Sesame Crusted Halibut

Thyme & Sesame Crusted Halibut

 

This recipe, Thyme & Sesame Crusted Halibut is from Diabetic Connect.  Quickly roasting fish at high heat keeps it moist and succulent.  The thyme and sesame crust gives this halibut a distinctive finish.

Thyme & Sesame Crusted Halibut Recipe

 

Thyme & Sesame Crusted Halibut

2 Tbsp. lemon juice

2 Tbsp. extra-virgin olive oil

1 clove garlic, minced

Freshly ground pepper, to taste

1 ¼ lbs. halibut, or mahi-mahi, cut into 4 portions

2 Tbsp. sesame seeds

1 ½ tsp. dried thyme leaves

¼ tsp. coarse sea salt or kosher salt

Lemon wedges

 

Preheat oven to 450 F.  Line a baking sheet with foil.  Mix lemon juice, oil, garlic and pepper in a shallow glass dish.  Add fish and turn to coat.  Cover and marinate in refrigerator for 15 minutes.

Meanwhile, toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2-3 minutes.  Transfer to a small bowl to cool.  Mix in thyme.

Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top.  Transfer the fish to the prepared baking sheet and roast until just opaque in the center; 10 to 14 minutes.  Serve with lemon wedges           4 servings

 

(Recipe for Thyme & Sesame Crusted Halibut came from Diabetic Connect, 2014)

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Hearty Beef & Bean Chili

April 3, 2014 Leave a Comment
Hearty Beef & Bean Chili

Hearty Beef & Bean Chili

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

The slow cooker makes this chili ideal for entertaining.  A few minutes of prep and then it cooks away while you can attend to other party details.  Your guests will really enjoy this nicely seasoned hearty dish.

         Jan Wagner-Cuda                                                           Deer Park, Washington

 

Hearty Beef & Bean Chili Recipe

Hearty Beef & Bean Chili

2 lbs. ground beef

6 cans (16 oz. each) hot chili beans, undrained

1 can (10 oz.) diced tomatoes and green chilies, undrained

1 can (8 oz.) tomato sauce

¼ cup chopped onion

2 Tbsp. molasses

1 tsp. salt-free Southwest chipotle seasoning blend

1 tsp. Worcestershire sauce

½ tsp. salt

½ tsp. ground cumin

½ tsp. chili powder

In a large skillet, cook beef over medium heat until no longer pink; drain.  Transfer to a 6 quart slow cooker.

Stir in the remaining ingredients.  Cover and cook on low for 6-8 hours or until heated through.

14 servings (3 ½ quarts)

 

(Recipe for Hearty Beef & Bean Chili was on www.tasteofhome.com, 2014)

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Apple Cinnamon Bars

April 2, 2014 Leave a Comment
Apple Cinnamon Bars

Apple Cinnamon Bars

 

This recipe, Apple Cinnamon Bars is from Diabetic Connect.  They taste like they came from the bakery!  No wonder your family will be clamoring for more.

 

Apple Cinnamon Bars Recipe

Apple Cinnamon Bars

1 cup white all-purpose flour

¼ tsp. salt

½ tsp. baking soda

½ tsp. ground cinnamon

½ cup brown sugar

1 cup Oats, rolled, baked value

½ cup vegetable shortening

4 medium apples

Preheat the oven to 350 F.  Put the flour, salt, baking soda, cinnamon, brown sugar, and oats in the mixing bowl.  Stir together.

Add the shortening to the bowl.  Use two table knives to mix the ingredients and cut them into crumbs.

Lightly grease the bottom and sides of the baking dish with a little bit of shortening.  Spread half of the crumbs mixture in the greased baking dish.

Remove the core from the apples and slice them.  Put the apple slices into the baking dish.  Top the apples with the rest of the crumb mixture.

Bake in the oven for 40-45 minutes.  Cut into squares.  It will fall apart easily.

 

(Recipe for Apple Cinnamon Bars came from Diabetic Connect, 2014)

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Lemon Chicken Stir Fry

April 1, 2014 Leave a Comment
Lemon Chicken Stir Fry

Lemon Chicken Stir Fry

 

This recipe, Lemon Chicken Stir Fry is from Diabetic Connect.  Go deliciously Asian tonight with this sensational stir fry!  Our recipe includes a simple option to cut carbs by replacing some of the rice.

Lemon Chicken Stir Fry Recipe

Lemon Chicken Stir Fry

1 Tbsp. olive oil

1 Tbsp. sesame oil

1 ½ lbs. skinless, boneless chicken breast cut into strips

2 tsp. fresh minced ginger

½ cup sliced red and green peppers

1 cup sliced carrots, celery, onions

1 lemon juice (approx. ¼ cup)

2 Tbsp. Ponzu soy sauce

2 Tbsp. light brown sugar

¼ cup water

1 Tbsp. cornstarch

3 cups cooked rice

½ head of cauliflower

½ cup sliced scallions

Prepare rice according to directions on package.  If you want to reduce the carbs in the rice, cut the rice amount in half.  Once it is cooked, take ½ a head of cauliflower and place in food processor.  Pulse until it is in small granular pieces.  Mix with your hot rice and let it steam.  Do not cook the cauliflower.

While your rice is cooking heat the oil in your wok or skillet and add the chicken and stir fry for 5-6 minutes.  Remove from the pan and set aside.

Heat the sesame oil in the wok or skillet and add your prepared vegetables (except the scallions) and the ginger.  Stir fry for about 6 minutes until tender crisp.

While vegetables are cooking, mix the lemon juice, water, Ponzu, brown sugar and cornstarch in a small bowl.  Set aside.

Add chicken back to the pan and mix with vegetables.  Whisk your lemon juice mixture again and add to your wok or skillet.  Stir fry until sauce begins to thicken, about 2-3 minutes.  Continue to stir to coat well with sauce.

Serve over hot rice (and cauliflower if you do the low carb option) and garnish with scallions.

 

(Recipe for Lemon Chicken Stir Fry came from Diabetic Connect, 2014)

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Shrimp Enchiladas with Green Sauce

March 31, 2014 Leave a Comment

 

Shrimp Enchiladas with Green Sauce

Shrimp Enchiladas with Green Sauce

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

I started making these enchiladas last year during lent.  The meatless recipe lets my family observe the season and still eat Mexican food.  When I took them to school, my co-workers couldn’t get enough.

             Mari Acedo                                                                        Chandler, Arizona

 

Shrimp Enchiladas with Green Sauce Recipe

Shrimp Enchiladas with Green Sauce

16 corn tortillas (6 inch)

½ cup plus 1 Tbsp. olive oil, divided

2 medium tomatoes, chopped

2 medium, finely chopped

4 garlic cloves, minced

½ tsp. ground cumin

1 ½ lbs. uncooked small shrimp, peeled and deveined

2 pkg. (10 oz. each) frozen chopped spinach, thawed and squeezed dry

2 cups (8 oz.) shredded part-skim mozzarella cheese, divided

2 cans (10 oz. each) green enchilada sauce

Fresh salsa, optional

Preheat oven to 350 F.  In a skillet, heat ½ cup oil over medium-high heat.  In batches, fry tortillas 10 seconds on each side or until pliable (DO NOT ALLOW TO CRISP).  Drain on paper towels.  Cover with foil.

In a large skillet, heat remaining oil over medium-high heat.  Add tomatoes, onion, garlic and cumin; cook and stir 3-4 minutes or until onion are tender.  Add shrimp; cook 3-4 minutes or until shrimp turn pink, stirring occasionally.  Stir in spinach; heat through.

Place ¼ cup shrimp mixture off-center on each tortilla; top with 1 tablespoon mozzarella cheese.  Roll up and place in greased 13 x 9 inch baking dish, seam side DOWN.  Top with green enchilada sauce; sprinkle with remaining cheese.

Bake enchiladas, uncovered, 25-30 minutes or until heated through and cheese is melted.          8 serving

(Recipe for Shrimp Enchiladas with Green Sauce was on www.tasteofhome.com, 2014)

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Wake-Up Smoothie

March 29, 2014 Leave a Comment
Wake-Up Smoothie

Wake-Up Smoothie

 

This recipe, Wake-Up Smoothie is from Diabetic Connect.  With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes.  It provides vitamin C, fiber, potassium and soy protein.

 

Wake-Up Smoothie Recipe

Wake-Up Smoothie

1 ¼ cups orange juice, preferably calcium-fortified

1 banana

1 ¼ cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries

½ cup low-fat silken tofu, or low-fat plain yogurt

1Tbsp. Splenda Granular or sugar (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy.  Serve immediately.             1 serving

 

(Recipe for Wake-Up Smoothie came from Diabetic Connect, 2014)

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