It has been a long time since I posted! It isn't that I haven't been cooking or eating, though!
I have been busy lifting, working and going to school..whew.
Here is a recipe we made recently, it is from "Gourmet Nutrition: The Cookbook for the Fit Food Lover" by John Berardi, Micheal Williams and Kristina Andrew This cookbook is full of amazing recipes! I haven't made anything pout of it that wasn't good.
You can purchase a copy of it here :
http://www.gourmetnutrition.com/ it is well worth the money :)
Carrot, Orange and Ginger Soup
makes 4 large servings or 8 small servings
Soup base:
2 tsbp coconut oil (or butter)
1 1/2 cups chopped onion
1 tbsp fresh ginger, grated or chopped
1 tsp cinnamon
1/2 tsp chili powder
6 cups baby carrots
3/4c fresh orange juice
1/2 can coconut milk
3 cups lowfat milk (I used the entire can of cocnut milk, 14oz, and 2 cups milk)
1 tsp salt
1/2 tsp pepper
I added 3 stalks of celery, chopped, to the soup base.
Garnish (to make it a complete meal):
cooked chicken breast, cubed. Add what yopu need to make it a meal per servong (I added 5oz per serving)
Preheat a large pot on med-high heat. Add 1 tbsp cocnut oil, then the onions and celery, saute until lightly browned, stirring frequently. Add the remaining oil, ginger, cinnamon and chili powder and saute 1 minute more. Add the carrots, OJ, cocnut milk and milk. Bring to a boil. reduce heat to medium-low and cover. Simmer until carrots are soft (10-15 minutes). let mixture cool for a few m inutes (go walk the dog). Add salt & Pepper and then puree with food processor or blender until smooth.
Divide into 4 large serving or 8 small, add chicken and enjoy :)
A large serving has approximately (approximate because I added celery and changed the amount of coconut milk/milk)
Calories 513
Fat 20g (mostly good coconut fat)
Carbohydrates 38g
Fiber 6g
Protein 44g (this must be with the chicken added)
Awesome reheated and even tasty cold...
Showing posts with label soup. Show all posts
Showing posts with label soup. Show all posts
Saturday, May 25, 2013
Wednesday, November 2, 2011
Chicken, Squash and Sweet Potato Tagine
This is a really yummy, healthy Moroccan recipe. I haven't done the nutritional data on it yet. Its a great fall dish.
2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper
Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).
Season to taste with salt & pepper.
Garnish with sliced almonds.
2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper
Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).
Season to taste with salt & pepper.
Garnish with sliced almonds.
Sunday, January 9, 2011
Greek Egg-Lemon Soup
1 serving (a simple,high-volume soup that serves one as a meal or four as an accompaniment)
½ 10-oz package frozen spinach, thawed and drained
4 egg whites
1 whole egg
2 cans chicken broth, 99% fat free, low sodium
½ tbsp lemon juice (half a fresh lemon)
Bring broth to boil, add spinach and cook a minute to heat thru, lower heat to med-high (simmering).
In a small bowl, scramble the egg/egg whites, add 1/2c of the warm broth and stir, and then add mixture to the pot, squeeze in half a lemon, stir and heat until egg is all cooked.
Whole recipe:
222 calories
6.84g fat
277mg cholesterol
427mg sodium (estimated)
12.4g carbohydrates
4.28g fiber
28.9g protein
½ 10-oz package frozen spinach, thawed and drained
4 egg whites
1 whole egg
2 cans chicken broth, 99% fat free, low sodium
½ tbsp lemon juice (half a fresh lemon)
Bring broth to boil, add spinach and cook a minute to heat thru, lower heat to med-high (simmering).
In a small bowl, scramble the egg/egg whites, add 1/2c of the warm broth and stir, and then add mixture to the pot, squeeze in half a lemon, stir and heat until egg is all cooked.
Whole recipe:
222 calories
6.84g fat
277mg cholesterol
427mg sodium (estimated)
12.4g carbohydrates
4.28g fiber
28.9g protein
Black Bean and Coconut Milk Soup
From Fitness magazine February 2006.
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
Catalan Potato Lima Soup
My family liked this, it was from one of the Moosewood cookbooks by Mollie Katzen, a great source for tasty recipes!
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
Turkey Stock
I could eat turkey and cranberry sandwiches every day, so it has never been a challenge to use up the leftovers at our house, but some variety can be nice.
Don't forget to save the turkey carcass to make soup stock - I strip off all the remaining meat, then put the carcass in a large stock pot with :
- 3 sprigs parsley
- 2 medium onions, sliced
- 3 ribs celery, cut up
- 2 medium carrots, cut up
- 1 bay leaf
- 2 teaspoons dried leaf thyme
- 2 teaspoons salt
- dash pepper
cover with cold water. Bring to a simmer over medium low heat. Reduce heat to low and simmer for about 3 to 4 hours. Skim the scummy stuff off the surface occasionally with a slotted spoon. Cool slightly; strain broth into a bowl. Refrigerate then remove fat from top of broth (if desired, I like to leave some fat in for a richer tasting broth). Makes about 4 cups of turkey stock.
You can use it immediately to make delicious turkey soup or you can freeze it and save it for a rainy day :
Subscribe to:
Posts (Atom)