get your copy here!
http://astore.amazon.com/luvsexsraving-20/detail/0060567228
Creamy Black Bean soup
calories 62
1 tbs olive oil
1 small onion chopped
2 garlic cloves chopped
one 15 ounce can black beans, rinced and drained
3 cups low sodium chicken broth
1/2 cup mild roasted tomato salsa
kosher salt and freshly ground black pepper
1/2 cup reduced fat sour cream
shredded cheddar, chopped cilantro, and sliced green onions
heat the oil in a large, heavy saucepan over medium heat
saute the onion and garlic until lightly browned, about 4 minutes
add the beans, stock, and salsa and season with salt and pepper
bring the soup to a boil, reduce the heat and simmer 10 minutes, stirring occasionally until the flavors blend and the soup thickens slightly
puree the soup until smooth and creamy
reheat the soup just before serving and whisk in the sour cream
garnish with cheddar, cilantro, and green onions
Cream of Potato Soup
calories 52
makes 6 cups
31/2 cups diced Yukon gold potatoes, peeled, about 1 1/2 pounds or 4 medium
1/2 small onion chopped
1 medium shallot chopped
1 quart low sodium chicken broth
1/4 tsp dried thyme
kosher salt and ground pepper
1/2 cup 1% low-fat milk
shredded cheddar
combine the potatoes, onion, shallot, stock, thyme, 1/2 tsp salt and a few grinds of pepper in a medium saucepan
bring to a boil, reduce the heat, and simmer for 15-20 minutes, until the potatoes are fork tender
puree the potato stock mixture until smooth and creamy
reheat before serving; add the milk and season with salt and pepper
top with 1 tbs of shredded cheddar cheese
French Onion Soup
calories 65.5
makes 6 cups
1 tbs salted butter
1 tbs olive oil
2 medium white onions, chopped, about 1 1/2 pounds
2 medium red onions, chopped, about 1 1/2 pounds
2 large shallots chopped
2 garlic cloves chopped
1 cup white wine
1 quart beef broth
2 cups low-sodium chicken broth
1/2 tsp Tabasco sauce
1 tsp Worcestershire sauce
1/4 tsp freshly grated nutmeg
kosher salt and ground pepper
1/2 cup finely shredded Swiss cheese, about 1/8 pound
heat the butter and olive oil in a large, heavy pot over medium-low heat
saute the onions, shallots, and garlic until very soft and brown, about 30 minutews, stirring frequently
add the wine and continue to cook until the mixture is reduced to a thick glaze
stir in the beef broth, chicken broth, Tabasco, Worcestershire, and nutmeg
reduce the heat and simmer for 45 minutes
season wit salt and pepper
to serve, reheat and sprinkle with cheese
Hummus
calories 65.5
makes 2 cups
one 16 ounce can chickpeas, rinced and drained
3 garlic cloves, thinly sliced
1/3 cup tahinin (sesame paste)
2 tbs fresh lemon juice (about 1 lemon)
2 tbs extra-virgin olive oil
kosher salt and ground pepper
2 tbs coarsely chopped flat leaf parsley
toasted pita chips (recipe follows)
puree the chickpeas with the garlic,tahini, lemon juice, olive oil, and as much water as necessary to process the hummus to a smooth mayonnaise consistency, scraping down the sides to incorporate all the chickpeas
add salt and pepper to taste and transfer to a bowl
sprinkle with the parsley
serve with the pita chips
pita chips
3 pita rounds
split each pita into 2 rounds, cut each round into 16 pieces
arrange on a baking sheet and bake at 350 degrees until lightly browned and crisp, about 10-12 minutes
Pinto Bean Dip
calories 59
makes 2 cups
1 tbs olive oil
1 small onion, minced
2 garlic cloves, minced
one 16-ounce can pinto beans, rinced and drained
1/2 to 1 cup low-sodium chicken broth
1/4 tsp ground cumin
kosher salt and ground pepper
1 tbs finely chopped cilantro
1/2 cup shredded cheddar, about 1/4 pound
saute the onion and the garlic in the oil in a large nonstick skillet over medium-high heat, stirring constantly until lightly browned and very soft, about 6 minutes
add the beans and mash with a potato masher or the back of a large wodden spoon to make a coarse puree
stir in enough broth to thin to a creamy consistency
continue to cook, stirring occasionally, until the mixture is hot
add the cumin and sason with salt and pepper
remove from the heat and stir in the cilantro and cheddar
Shrimp Salad Spread
calories 115
makes 2 1/2 cups
1/2 tsp olive oil
1 pound medium shrimp, peeled and deveined
1/4 cup light mayonnaise
juice of 1/2 lemon, about 1 tbs
2 green onions (scallions) sliced, including the green tops
1 tsp Old Bay Seasoning
heat the olive oil in a large nonstick skillet over medium-high heat
add the shrimp and saute for 2 to 3 minutes, stirring constantly, until just opaque throughout
transfer to a small bowl and set aside
blend the mayonnaise, lemon juice, green onion, and Old Bay Seasoning
until smoothe, add the shrimp and pulse until they are very finely chopped and the mixture is well blended
transfer to a serving bowl, cover and chill
Mediterranean Tuna Spread
calories 85
makes 2 1/2 cups
two 6 ounce pouches albacore tuna
2 tbs reduced fat mayonnaise
juice of 1 lemon, about 2 tbs
2 tbs drained and finely chopped roasted red peppers
10 Kalamata or oil-cured olives, pitted and finely chopped
2 tbs finely minced red onion
kosher salt and ground pepper
empty the tuna into a small bowl and mash with a fork until very finely flaked
add the mayonnaise, lemon juice, roasted peppers, olives, and onion and stir to combine, adding a little water or chicken broth to further moisten
add salt and pepper to taste
Curried Chicken and Almond Spread
calories 113
makes 2 1/2 cups
1 1/2 tsp curry powder
2 tbs light mayonnaise
2 tbs nonfat yogurt
juice of 1 lemon, about 2 tbs
kosher salt and ground pepper
2 cups very finely chopped cooked chicken
1 tbs minced red onion
1 tbs minced fresh flat leaf parsley
1 tbs finely chopped almonds
2 to 3 tbs low-sodium chicken broth
toast the curry powder in a small skillet over medium heat until a wisp of smoke appears and the mixture is fragrant, about 30 seconds
transfer to a medium bowl and blend with the mayonnaise, yogurt, and lemon juice, and season with salt and pepper
add the chicken, onion, parsley, and almonds, blend until the mixture is well combined, adding a little broth to moisten further
Salmon Salad
calories 91
makes 2 1/2 cups
1 pound cooked salmon fillet, skin and bones removed, then chilled
3 green onions (scallions) minced
1/4 cup bottled Raspberry and Balsamic dressing or Sesame dressing
kosher salt and ground pepper
baby spinach, rinsed and dried
flake the salmon into fine pieces
add the green onions and salad dressing and gently combine with the salmon mixture
add salt and pepper to taste
serve a small portion on top of a bed of lightly dressed baby spinach leaves
Turkey Tomato Ragu
calories 107
serves 4 when used as pasta sauce
1 tsp olive oil
1 pound ground turkey breast
1 garlic clove minced
1 small red onion minced
one 14 ounce can tomato sauce
2 tbs dried basil
1/2 tsp dried oregano
1/2 tsp dried thyme
kosher salt and ground pepper
heat the olive oil in a deep covered skillet over medium-high heat
brown the turkey, mashing with a wooden spoon or fork to break up chuncks
add the garlic and onion and cook until softened, stirring occasionally
stir in the tomato sauce and 1 cup water, then add the basil, oregano, and thyme, and season with salt and pepper
cover and simmer over low heat for 20 minutes, or until the flavors are blended
Protein pudding treat
calories 84
makes 3 cups
1 box jell-o sugar free instant pudding mix, any flavor
2 cups skim milk, cold
1/2 tsp vanilla, coconut, or almond extract
4 scoops protein powder, such as zero carb isopure creamy
vanilla or proplete gold banana cream
3/4 cup cool whip
pour the dry pudding mix into a medium bowl
whisk in the milk and vanilla
mix until smooth and thickened
whisk in the protein powder and fold in the whipped topping to lighten
chill the mixture
Vanilla Egg Custard
calories 110
makes six 1/2 cup servings
4 large eggs
1 cup skim milk
1 1/2 cups evaporated low-fat milk
1/2 cup Splenda Granular
2 tsp vanilla extract
pinch of kosher salt
freshly grated nutmeg
preheat the oven to 325 degrees
place 6 custard cups or ramekins in a large roasting pan and set aside
whisk together the eggs, milk, evaporated milk, Splenda, vanilla, and salt
pour throug a fine mesh sieve into a large measuring cup
divide evenly amung the custard cups and grate a generous amount of nutmeg over each one
pour enough hot water in the roasting pan to come about halfway up the sides of the custard cups
bake 25 to 35 minutes, until the custards are just set in the center
carefully remove the custards from the water bath and transfer to a wire rack to cool
serve chilled
Green Chilie Cheese Puff with Roasted Tomato Salsa
calories 163
serves 4
4 large ripe roma tomatoes, cut in half lengthwise
1 garlic clove peeled and left whole
1 small red onion peeled and sliced
1 jalapeno chile cut in half lengthwise, stemmed and seeded
juice of 1 lime, about 1 1/2 tbs
1 tbs olive oil
2 tbs chopped cilantro
kosher salt and ground pepper
Green Chile Cheese Puff
vegetable oil cooking spray
1/4 cup all pourpose flour
3/4 tsp kosher salt
1/2 tsp baking powder
6 large eggs
2 tbs salted butter, melted
1 cup 2% low-fat cottage cheese
1 cup freshly shredded medium sharp cheddar cheese, about 1/4 pound
two 4 ounce cans diced mild green chiles, drained
rosted tomato salsa
preheat the broiler to the highest temperature
line a baking sheet with foil, folding up the edges to catch the juices
arrange the tomatoes, garlic, onion slices, and jalapeno on the baking sheet and broil for 8 minutes or until the vegetables are lightly charred and softened
lift the foil , being careful to keep the juices, and pour into a blender or food processor
add the lime juice , olive oil, and cilantro, and pulse the mixture until it is an even consistency but not completely smooth
season with salt and pepper to taste and set aside
preheat the oven to 350 degrees
lightly coat a 9 inch glass pie plate with cooking spray
sift together flour, salt, and baking powder into a small bowl and set aside
beat the eggs in a large bowl with and electric mixer until doubled in volume, about 4 minutes
blend in the flour mixture and melted butter
stir in the cottage cheese, cheddar, and green chiles
pour the mixture into the prepared pie plate
bake the custard in the middle of the oven for 30 or 40 minutes, until the top is puffed and golden brown and a sharp knife inserted near the center comes out clean
cut the cheese puff into wedges and spoon some of the roasted tomatoe salsa over each piece
No comments:
Post a Comment