Archive | July, 2012

Southwestern Chicken & White Bean Soup

30 Jul

Yield: 6 servings (size: 1 cup)

 

Ingredients

  • 2 cups shredded cooked chicken breast
  • 1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
  • Cooking spray
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2 cup green salsa
  • Light sour cream (optional)
  • Chopped fresh cilantro (optional)

 

Preparation

  • Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
  • Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.

 

 

Nutritional Information

Calories per serving: 134
Fat per serving: 3g
Saturated fat per   serving: 0.5g
Protein per serving: 18g
Carbohydrates per   serving: 8.5g
Fiber per serving: 1.8g
Cholesterol per serving: 40mg
Iron per serving: 1.1mg
Sodium per serving: 623mg
Calcium per serving: 22mg

 

Source: Cooking Light Fresh Food Fast, Oxmoor House, 2009

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30 minute Minestrone Soup

27 Jul

Yield: 5 1-cup servings

Ingredients

  • 2 medium carrots, chopped
  • 1 cup chopped cabbage
  • 1 celery rib, thinly sliced
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 teaspoons vegetable oil
  • 3 cups water
  • 1 (14.5 ounce) can Italian stewed or diced tomatoes, undrained
  • 3 cubes beef bouillon
  • 1 cup torn fresh spinach
  • 2/3 cup cooked elbow macaroni
  • 1/4 teaspoon pepper

Preparation

  • In a 3-qt. saucepan, saute carrots, cabbage, celery, onion and garlic in oil for 5 minutes. Add water, tomatoes and bouillon; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender.
  • Stir in spinach, macaroni and pepper; heat through.

 

Nutritional Information

Calories per serving: 88
Fat per serving: 2g
Protein per serving: 3g
Carbohydrates per serving: 14g
Cholesterol per serving: 0mg
Sodium per serving: 178mg

 

Source: Allrecipes.com

Big Chopped Salad

25 Jul

Yield: 1 serving

Prep Time: 5 minutes

 

Ingredients

  • 4 cups water
  • 2 1/2 cups chopped tomato (about 2 large)
  • 1 1/2 cups chopped green bell pepper (about 2 small)
  • 1 cup chopped onion (about 1 medium)
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 3/4 teaspoon salt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cups uncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 7 ingredients (through cranberries) in a large bowl.
  • Toss with vinaigrette and serve.

 

Nutritional Information

Calories per serving: 380
Fat per serving: 14g
Saturated fat per   serving: 2g
Protein per serving: 14g
Carbohydrates per   serving: 57g
Fiber per serving: 13g
Cholesterol per serving: 5mg
Sodium per serving: 760mg

 

Source: Health.com – Big Chopped Salad

Tuna with Jalapeno Sour Cream

25 Jul

 

Yield: 4 servings (1 tuna steak and 2.5 tbs sour cream)

Prep Time: 8 minutes

Cook Time: 6 minutes

 

Ingredients

  • 1/2 cupreduced-fat sour cream
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 tablespoonfresh lime juice (1/2 lime)
  • 1/4 cupchopped fresh cilantro
  • 1/4 teaspoonsalt
  • 1 tablespoonchili powder
  • 1/4 teaspoonsalt
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray

Preparation

  • Combine first 5 ingredients; set aside.
  • Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness.
  • Serve with sour cream mixture.

 

Nutritional Information

Calories per serving: 239
Fat per serving: 5.7g
Saturated fat per   serving: 2.8g
Protein per serving: 41.5g
Carbohydrates per   serving: 3.6g
Fiber per serving: 0.9g
Cholesterol per serving: 92mg
Iron per serving: 1.6mg
Sodium per serving: 396mg
Calcium per serving: 85mg

 

Source: Health.com – Tuna with Jalapeno Sour Cream

Easy Weeknight Chili

24 Jul

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

 

Ingredients

  • Cooking spray
  • 1 pound ground round
  • 1 1/4 cups chopped onion (about 1 large)
  • 1 1/4 cups chopped green bell pepper (about 2 small)
  • 6 garlic cloves, minced
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained and chopped
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1-ounce) envelope onion soup mix
  • 1 cup water
  • 3 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 1/4 teaspoons hot sauce
  • 6 tablespoons(1 1/2 ounces) shredded reduced-fat sharp Cheddar cheese

 

 

Preparation

  • Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and next 3 ingredients; cook until meat is browned, stirring until it crumbles. Drain.
  • Return mixture to pan; add tomatoes and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally. To serve, ladle chili into bowls; top each with 1 tablespoon cheese.

 

 

Nutritional Information

Calories per serving: 302
Fat per serving: 6.6g
Saturated fat per   serving: 2.2g
Protein per serving: 29g
Carbohydrates per   serving: 34.7g
Fiber per serving: 9.5g
Cholesterol per serving: 52mg
Iron per serving: 0.0mg
Sodium per serving: 277mg
Calcium per serving: 0.0mg

 

Source: Health.com – Easy Weeknight Chili

Yogurt Berry Cups

24 Jul

 

Yield: 4

 

Ingredients

  • 4 teaspoons Honey
  • 1 cup Greek or plain whole-milk yogurt
  • 2 1/4 cups strawberries, sliced
  • 1 cup blueberries
  • Chopped, toasted walnuts

 

Preparation

  • Whisk 4 teaspoons honey into 1 cup yogurt.
  • Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls.
  • Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts.

 

Nutritional Information

Calories per serving: 166
Fat per serving: 7g
Saturated fat per   serving: 2g
Protein per serving: 4g
Carbohydrates per   serving: 24g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 1mg
Sodium per serving: 32mg
Calcium per serving: 101mg

 

Source: Health.com – Yogurt Berry Cups

Cookies ‘N Cream Crunch

24 Jul

Yield: 9 servings (1 square)

 

Ingredients

  • 1 (6 1/2-ounce) package sugar-free chocolate sandwich cookies, crushed
  • 1/3 cup chopped pecans
  • 3 tablespoon sreduced-calorie margarine, melted
  • 1 quart vanilla no-sugar-added, fat-free ice cream, softened

 

Preparation

  • Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes.
  • Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours.
  • To serve, let stand at room temperature 5 minutes; cut into 9 squares.

 

Nutritional Information

Calories per serving: 232
Fat per serving: 10.1g
Saturated fat per   serving: 1.7g
Protein per serving: 6.3g
Carbohydrates per   serving: 34.2g
Fiber per serving: 0.7g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 182mg
Calcium per serving: 0.0mg

 

Source: Health.com – Cookies ‘N Cream Crunch

Jumbalaya Stew

23 Jul

 

Yield: 16 servings (1 cup)

 

Ingredients

  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

 

Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Health.com – Jumbalaya Stew

Applesauce Pancakes

23 Jul

 

Yield: 10 servings

 

Ingredients

  • 1 cupall-purpose flour
  • 1 teaspoonbaking soda
  • 1/8 teaspoonsalt
  • 2 tablespoonstoasted wheat germ
  • 1 cupnonfat buttermilk
  • 1/4 cupunsweetened applesauce
  • 2 teaspoonsvegetable oil
  • 1 large egg, lightly beaten
  • Cooking spray
  • Sugar-free maple syrup (optional)
  • Fresh fruit slices (optional)

 

Preparation

  • Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
  • Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
  • Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
  • Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.

 

Nutritional Information

Calories per serving: 74
Fat per serving: 1.8
Saturated fat per   serving: 0.4g
Protein per serving: 3g
Carbohydrates per   serving: 11.5g
Fiber per serving: 0.6g
Cholesterol per serving: 22mg
Iron per serving: 0.0mg
Sodium per serving: 143mg
Calcium per serving: 0.0mg

 

Source: Health.com – Applesauce Pancakes

Three Pepper Pizza

23 Jul

Yield: 6 servings

Ingredients

  • 1/4 teaspoon Italian seasoning
  • 1/3  cup tomato paste
  • 1/4 cup water
  • 1 (12-inch) prebaked refrigerated pizza crust
  • 1 cup(4 ounces) shredded part-skim mozzarella cheese
  • 1 1/2 cups diced green, red, and yellow bell pepper (about 3 small peppers)
  • 1/2 onion, chopped

Preparation

  • Preheat oven to 450°.
  • Combine seasoning, tomato paste, and water in a small bowl; stir well. Spread over pizza crust. Top evenly with cheese. Sprinkle bell pepper and onion evenly over cheese.
  • Bake at 450° for 10 to 12 minutes or until cheese melts. Cut into 6 wedges, and serve.
  • Tip: Bell peppers come in an assortment of colors: green, red, yellow, orange, brown, and purple. The color depends on variety and ripeness. When peppers are picked before they reach maturity, they are green. But when left on the vine a little longer, a pepper ripens and changes color, depending on its variety.

Nutritional Information

Calories per serving: 236
Fat per serving: 6.1g
Saturated fat per   serving: 2g
Protein per serving: 10.3g
Carbohydrates per   serving: 36.2g
Fiber per serving: 2.1g
Cholesterol per serving: 10mg
Iron per serving: 0.0mg
Sodium per serving: 352mg
Calcium per serving: 0.0mg

Source: Health.com – Three Pepper Pizza