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May 29th, 2012, 09:55 AM
Mom to Alexandra Jane
Join Date: May 2011
Quick Vegetable Soup
2 cups chopped Savoy Cabbage
1 cup chopped baby spinach
1 cup chopped onion (white, yellow or sweet)
1 cup chopped zucchini
1/2 cup chopped yellow squash
1/2 cup chopped carrot
1/2 cup chopped turnip
2 cloves garlic
1 stalk celery (chopped)
2 tbsp low-sodium tomato paste
1 tsp dried basil
1 tsp oregano
1/4 tsp black pepper
1/4 tsp salt
4 cups low sodium (or no sodium) fat free chicken broth
1 tsp Olive Oil
In large saucepan (3-4 quart), add Olive Oil. Heat on medium heat (number 4 on electric range). Allow oil to heat and add onions, celery, carrots and garlic. Cook approximately 5 minutes until onions become translucent.
Add cabbage, spinach, turnip. Stir. Allow to cook for 2-3 minutes covered.
Add 3 cups of broth. Mix remaining 1 cup with tomato paste. Add to saucepan.
Add basil, oregano, salt and pepper.
Bring to boil for 5 minutes. Lower heat to low-medium (number 3 on electric range). Cook covered 30 minutes.
Uncover, stir and add zucchini and yellow squash. Stir. Cover. Cook 10 minutes.
Stir and serve.
Turkey Chili with a Kick
20 oz. 93/7 Ground Turkey
1 10 oz. can Ro-Tel brand diced tomatoes w/green chili (mild for less spice or hot with habaneros for more spice---if you are unable to find Ro-Tel brand, any brand with green chiles works, use 2 cans)
1 10 oz. can Ro-Tel brand diced tomatoes w/green chili (original)
1 4.5 oz can of green chiles (I use Old El Paso, Chopped Green Chiles, Peeled)
1 8 oz. can tomato sauce (I use Hunts, No Salt Added)
1 6 oz. can tomato paste (I use Hunts)
1 15 oz. can dark kidney beans
1 medium-large onion, coarsely chopped
1 medium red pepper, cut into thin strips
1 tbsp cayenne pepper
1/2 tsp garlic (minced)
1/4 cup McCormick chili seasoning
Use a medium/large sized sauce pan, cook on medium heat
Brown ground turkey, drain excess liquid while cooking, add cayenne pepper
Add onion, garlic and red pepper
Add diced tomatoes and green chilis
Add 1/2 can of tomato sauce (leave remainder aside)
Add chili powder mixture to second half of sauce, stir and add to pan
Add tomato paste
Stir all ingredients, cover
Simmer covered on low heat (number 3 on electric cooker) for 30 minutes
Lower heat to number 2, simmer covered an additional 30 minutes
Serve. Can be served with tortilla chips, a flaky roll or your favorite cornbread
Easy Apricot Chicken
1 whole chicken breast (approx. 1 lb. boneless/skinless, split so that you have two separate halves)
1/2 cup French Dressing (low fat or regular can be used)
1/2 cup Apricot Preserves (do not use jelly, preserves are needed for this recipe)
1 envelope Lipton French Onion Soup Mix (for a more reduced sodium recipe, you can use all the dried onions in the envelope and only 1/2 of the actual powdered soup mix)
1 box Rice Pilaf (I use Far East--this is the side dish)
Preheat oven to 350 degrees.
Wash and pat dry chicken breast. If the left and right side are not separated, separate. Place in bottom of shallow casserole dish.
In a 1 cup measuring cup, mix together 1/2 cup apricot preserves, 1/2 cup French Dressing and onion soup mix. Stir to ensure all ingredients are combined. Pour over chicken. Be sure that mixture gets underneath chicken as well as over the top.
Place chicken in oven and cook 1 hour. After 30 minutes, be sure to spoon mixture (in casserole dish) over breasts to ensure they remain moist. Continue cooking an additional 30 minutes.
Serve with rice pilaf. Spoon remaining sauce over chicken and rice pilaf.
Mussaman Curried Beef
Crock Pot Recipe
1.25-1.5 lbs of stewing beef, cut into 1" cubes
1 large onion (coarsely chopped)
1 large potato cut in medium sized chunks
1 13.5-14 oz. can light coconut milk
1/3 cup creamy peanut butter (I use all natural no salt/no sugar added)
3 cloves garlic
3 tbsp curry powder (I use Madras Curry)
3 tbsp brown sugar
2 tbsp fish sauce (soy sauce can be substituted if needed)
0.5-2 tbsp Thai chili garlic sauce or other chili sauce of your choosing (add to your heat preference, do not use Tabasco type sauces as these generally have a more vinegary taste that may not mix well)
8 oz. beef broth (I use organic)
1 tbsp butter (or butter substitute)
1.5-2 cups of jasmine rice
Add chopped onion and potato to bottom of Crock-Pot.
On medium-high heat, melt butter in sauté pan. Add stew meat and brown on all sides.
Add meat to Crock-Pot leaving leftover juices in sauté pan.
Add coconut milk and peanut butter to pan. Cook on medium-high heat until peanut butter melts. Add curry and chili sauce (to your heat preference). Stir frequently. Add mixture to Crock-Pot.
Add brown sugar, fish sauce (or soy sauce) and beef broth to Crock-Pot.
Gently stir contents of Crock-Pot. Cook on low for 5 hours.
Serve over jasmine rice.
1/2 tsp. Earth Balance butter substitute**
3 egg whites
1/2 cup zucchini (thinly sliced and chopped into approx. 1" long strips)
1/4 cup vidallia onion (thinly sliced)
1/3 cup baby portabello mushrooms (thinly sliced)
5 grape tomatoes (sliced in half, lengthwise)
4 pieces Hormel Natural Choice Deli Ham (cut into approx. 1/2" cubes)
**you can use any butter substitute or regular butter, I just happen to use Earth Balance
Use a pan that is ideal for omelets.
Heat pan on medium/medium-high heat (number 4 on electric stove). Add butter/butter substitute to pan. Allow to melt.
Add vegetables and ham to pan. Tomatoes should be flat side down on pan to allow juices to caramelize. Stir ingredients after approximately 4 minutes. Continue to saute until zucchini becomes soft and tomatoes are soft to the touch. Be sure that vegetables and ham are evenly spaced before adding egg whites.
Add 3 egg whites to vegetable/ham mixture. If using egg whites in carton, follow measurement information on carton.
Add freshly ground black pepper to eggs (to taste).
Cover and allow to cook approximately 5 minutes. Eggs should be white and no loose egg whites should be visible on the top of the frittata. Eggs should also become a somewhat puffier consistency.
For easy serving, move spatula along sides of finished frittata to loosen from pan. Slide frittata onto plate.
Hope these help give some ideas on days when you aren't sure what to make!
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