Creamy Tomato Soup
Adapted from Cooking Classy
Makes 8 servings
Per serving: 2 ½ vegetable servings, 3 condiments, ¾ fat serving
2 tbsp olive oil
5 cloves garlic, minced
3 (28 oz) cans whole Roma Tomatoes
1 (32 oz) carton vegetable broth
1/3 cup chopped fresh basil
2 bay leaves
¼ tsp salt
½ tsp freshly ground black pepper
½ cup heavy cream ( fat-free)
¼ cup Parmesan, shredded, for serving
Heat olive oil in a skillet over medium-high heat. Add garlic and sauté until browned. Pour mixture into a crockpot along with tomatoes, vegetable broth, basil, bay leaves. Stir and season with salt and pepper. Cover and cook on low in a stock pot for about 45 minutes to an hour.
Remove bay leaves then puree mixture well with a blender. If your crockpot doesn’t keep all the moister in well while cooking, you may need to add in ½ cup water or so at this point. This helps make sure the soup isn’t too thick. Reduce heat to warm, stir in heavy cream. Serve topped with parmesan cheese and fresh basil.
*Note: This has no lean according to Nutrition Support.
Chimichurri Sauce for Chicken or Fish
Chimichurri Sauce Ingredients: – One tablespoon is 1 fat serving
1/2 cup finely chopped cilantro leaves (about 1 cup before chopping)
1/2 cup finely chopped flat leaf parsley leaves (about 1 cup before chopping)
2 T minced garlic
3 T fresh lemon juice
2 tsp. red wine vinegar
1 tsp. Aleppo pepper flakes (or use a smaller amount of cayenne pepper if you can’t find Aleppo pepper)
1 tsp. ground cumin
1/2 cup olive oil
Top onto grilled chicken breast or fish.
CAULI-RICE TABOULI SALAD
Makes 6 servings
1/2 healthy fat
• 1 small or half a large head to make 3 cups of cauliflower “rice”
• 2 cups diced tomatoes
• 1 cup chopped cucumber
• 2 tablespoons shallot, minced
• 1 cup parsley, roughly chopped
• 1/c fresh mint, roughly chopped
• ¼ cup lemon juice
• 4 ½ oz avocado, chopped
• ¼ tsp salt
• ½ teaspoon ground black pepper
1. Salad: Cut off the tough ends of the cauliflower chop until very fine (size of bulgur grains—you can do this in seconds in a food processor). Transfer to a large bowl and add the parsley, mint, green onions, tomatoes, avocado and cucumber.
2. Dressing: In a small bowl, whisk together lemon juice, oil, cumin, salt, and pepper. Drizzle the vinaigrette over the vegetables and toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.
Tofu Hummus w Cucumbers
10 oz Mori Nu Silken Firm Tofu
1 clove garlic, crushed
2 teaspoons lemon juice
2 tablespoons PB2
1/2 cup plain low fat Greek Yogurt
1/2 teaspoon cumin
1 cup cucumbers, sliced
• In a food processor combine tofu, PB2, yogurt, garlic, and lemon juice. Blend well.
• Add cumin and blend to a smooth and creamy dip.
Spaghetti Squash Chow Mein
Adapted from Little Bits of Baking, Crafting, and Life
Makes 6 servings
2 ½ condiments
6 cups cooked spaghetti squash
¼ cup low sodium soy sauce
3 cloves garlic, minced
1 pkt Splenda or stevia
2 tsp freshly grated ginger
¼ tsp white pepper
2 tbsp olive oil
1/3 cup onion, diced
1 cup celery, sliced diagonally
2 cups shredded cabbage – no carrots
Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13×9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.)
Loaded Cauliflower “Mash” Bake
Makes 4 servings
¾ ounce protein
¼ healthy fat
4 slices Jennie-O Extra Lean Turkey bacon
6 cups cauliflower florets
3 cloves crushed garlic
1/3 cup 1% buttermilk
1 tbsp whipped butter
¾ tsp salt
½ tsp black pepper
2 tbsp minced fresh chives, divided
¼ cup shredded reduced fat cheddar cheese
Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble.
Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
Preheat the oven to 350°F.
Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
Parmesan Zucchini & Spaghetti Squash with Pine Nuts
Slightly adapted from juliasalbum.com
Makes 11 servings
Per ½ cup serving
¾ fat serving
- 3 tablespoons olive oil
- 4 zucchinis or 1 very large zucchini, sliced – total weight 1 pound
- 4 garlic cloves, minced
- 1 spaghetti squash, medium size – use 3 cups cooked squash
- 1 cup freshly shredded Parmesan cheese
- 1/2 cup pine nuts, toasted
- ½ teaspoon salt
- ½ teaspoon pepper
To cook spaghetti squash:
- Preheat oven to 425 Fahrenheit.
- Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
- Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl.
To cook zucchini:
- Heat olive oil in a large skillet on medium-high heat. Add sliced zucchini and minced garlic and saute for about 3 minutes, stirring, on medium heat, uncovered. Season with salt, stir, and continue cooking for another 3-4 minutes, covered, occasionally stirring, until zucchini softens and browns a bit. We are cooking it covered to preserve the juices. Note:Depending on the size of your skillet, you might have to cook zucchini in 2 separate batches.
- Add spaghetti squash to the skillet with zucchini and mix to combine, on low heat.
- Add freshly shredded Parmesan cheese into the skillet and stir on low heat to melt the cheese. Add salt and pepper, to taste. Top with toasted pine nuts.
Makes 8 servings
¼ ounce of protein
- 3 tbsp light butter (I used Land O Lakes)
- 1 cup finely chopped green spring onion
- 1/4 tsp fresh grated nutmeg
- 3 cups unsweetened almond milk
- 3 lbs (3 16-oz packages) frozen chopped spinach, defrosted
- 3/4 cup freshly grated Parmesan cheese
- 1 teaspoon kosher salt
- 1/2 tsp freshly ground black pepper
- 1/2 cup shredded low fat Swiss Gruyere cheese (I used Sargento)
In a heavy-bottomed saute pan melt the butter over medium heat. Add the onions and sauté until translucent, about 10 – 12 minutes.
Add the crackers and nutmeg; cook 2 more minutes, stirring occasionally. Add the milk and cook until thickened, about 5 – 7 minutes.
Squeeze as much liquid as possible from the spinach and add the spinach to the sauce. Add 1/2 cup of the Parmesan cheese and mix well. Season to taste, with salt and pepper
Transfer the spinach to a large baking dish and sprinkle the remaining 1/4 cup Parmesan and the Swiss cheese on top.
Bake for 20 minutes until hot and bubbly. Serve hot. Makes a little over 6 1/2 cups.
Spaghetti Squash Hash Browns
2 vegetables and 1 ½ fats per serving
2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
1 tablespoon olive oil
Salt, to taste (optional)
Heat the oil in a large non stick skillet over medium heat.
Blot squash with paper towels to remove as much moisutre as possible.
Form little patties (approx. 2 tablespoons) by pressing the squash firmly between your palms.
Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
Transfer to paper towels to drain, then serve warm. Sprinkle with salt if desired.