Favorite HEALTHY recipes
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January 14th, 2013, 09:24 AM
Mom to Alexandra Jane
Join Date: May 2011
I added the Weight Watchers point calculations I have made if this helps anyone following WW.
Quick Vegetable Soup
Approximately 2-3 Weight Watchers Points Plus per serving
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.
(serves 1--approximately 5 WW points)
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 butter, just be sure if you are counting WW Points Plus you plug the information into your calculator to get the proper points calculation
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.
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