Ingredients
1 can fat-free refried beans -- (16 ounces)
1 can black beans (15 ounces) -- rinsed and drained
1 can reduced-sodium chicken broth -- (14 1/2 ounces)
1 1/2 cup frozen corn
3/4 cup chunky salsa
3/4 cup cubed cooked chicken breast
1/2 cup water
2 cups low-fat shredded cheddar cheese -- divided
28 baked tortilla chips
Directions
In a large saucepan, combine the first seven ingredients. Bring to a boil. Reduce heat. Cover and simmer 10 minutes. Add 1 cup cheese. Cook and stir over low heat until melted.
Crumble half of the tortilla chips into soup bowls. Ladle soup over chips.
Top each serving with crumbled chips. Sprinkle with cheese.
From CD Kitchen
Submitted by Shelli
Saturday, January 10, 2009
Black Bean and Corn Stew
Ingredients
1/4 cup Dry sherry or apple juice
1 tablespoon Olive oil
2 cups Onions, chopped
1/2 cup Celery, chopped
1/2 cup Carrot, chopped
1/2 cup Red bell pepper, chopped
4 cups Black beans, cooked
2 cups Corn kernels, fresh/frozen
2 cups Stock or water
2 tablespoons Garlic, minced
1 cup Chopped tomatoes
2 teaspoons Ground cumin
4 teaspoons Chili powder or to taste
1/2 teaspoon Oregano, dry
1/4 cup Fresh cilantro, chopped
2 tablespoons Honey
2 tablespoons Tomato paste
Directions
In a large stock pot over medium high heat, combine the sherry and oil. When hot, add onions. Saute, stirring, until soft but not brown. Add celery, carrot and bell pepper; saute 5 more minutes. Add remaining ingredients; bring to a boil. Lower heat and simmer for 15 minutes. Before serving, puree 1 cup of the stew in a blender; add back to the pot.
Variation: Serve with crushed corn chips on top.
Source: The Vegetarian Times Magazine
Submitted by Shelli
1/4 cup Dry sherry or apple juice
1 tablespoon Olive oil
2 cups Onions, chopped
1/2 cup Celery, chopped
1/2 cup Carrot, chopped
1/2 cup Red bell pepper, chopped
4 cups Black beans, cooked
2 cups Corn kernels, fresh/frozen
2 cups Stock or water
2 tablespoons Garlic, minced
1 cup Chopped tomatoes
2 teaspoons Ground cumin
4 teaspoons Chili powder or to taste
1/2 teaspoon Oregano, dry
1/4 cup Fresh cilantro, chopped
2 tablespoons Honey
2 tablespoons Tomato paste
Directions
In a large stock pot over medium high heat, combine the sherry and oil. When hot, add onions. Saute, stirring, until soft but not brown. Add celery, carrot and bell pepper; saute 5 more minutes. Add remaining ingredients; bring to a boil. Lower heat and simmer for 15 minutes. Before serving, puree 1 cup of the stew in a blender; add back to the pot.
Variation: Serve with crushed corn chips on top.
Source: The Vegetarian Times Magazine
Submitted by Shelli
Baked Salmon with Tomatoes and Spinach
Ingredients
4 salmon fillets (4 oz. size)
2 cups fresh spinach, chopped
1 cup mushrooms, sliced
1 medium tomato, chopped
1/3 cup Sun-Dried Tomato Vinaigrette Dressing
Directions
Place salmon fillets, skin sides down, in 13x9-inch baking dish sprayed with no stick cooking spray.
Mix remaining ingredients until well blended; spoon over salmon.
Bake at 375°F for 20 to 25 minutes or until salmon flakes easily when tested with fork.
From CD Kitchen
Submitted by Shelli
4 salmon fillets (4 oz. size)
2 cups fresh spinach, chopped
1 cup mushrooms, sliced
1 medium tomato, chopped
1/3 cup Sun-Dried Tomato Vinaigrette Dressing
Directions
Place salmon fillets, skin sides down, in 13x9-inch baking dish sprayed with no stick cooking spray.
Mix remaining ingredients until well blended; spoon over salmon.
Bake at 375°F for 20 to 25 minutes or until salmon flakes easily when tested with fork.
From CD Kitchen
Submitted by Shelli
Herb Roasted Winter Veggies
Ingredients
2 cups bite size cauliflower florets, halved lengthwise
2 cups halved Brussels sprouts
2 med carrots, cut into sticks
1 med yam or sweet potato, diced
3 Tbs. garlic-infused olive oil, divided
1 Tbs. chopped fresh rosemary
2 tsp. chopped fresh thyme
2 Tbs. chopped fresh parsley
2 tsp. lemon juice
Directions
Preheat oven to 450 degrees F. lace veggies in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter veggies evenly on baking sheet, and roast 15-20 minutes, turning 2-3 times. Increase oven temp to 500 degrees F and roast veggies 5-10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining oil. Toss to mix. Serve over brown rice or whole wheat pasta.
2 cups bite size cauliflower florets, halved lengthwise
2 cups halved Brussels sprouts
2 med carrots, cut into sticks
1 med yam or sweet potato, diced
3 Tbs. garlic-infused olive oil, divided
1 Tbs. chopped fresh rosemary
2 tsp. chopped fresh thyme
2 Tbs. chopped fresh parsley
2 tsp. lemon juice
Directions
Preheat oven to 450 degrees F. lace veggies in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter veggies evenly on baking sheet, and roast 15-20 minutes, turning 2-3 times. Increase oven temp to 500 degrees F and roast veggies 5-10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining oil. Toss to mix. Serve over brown rice or whole wheat pasta.
Baked Pesto Chicken
My kids love, love, love this recipe! And it is SUPER easy to make.
Ingredients
4 boneless, skinless chicken breast halves
1/2 cup basil pesto
2 plum tomatoes, diced
3/4 cup shredded mozzarella cheese
1/4 cup shredded parmesan cheese.
Preheat oven to 400 F. Line baking sheet with heavy-duty foil.
Place chicken and pesto in medium bowl; toss to coat. Place chicken on prepared baking sheet. Bake for 20 to 25 minutes or until chicken is no longer pink in center. Remove from oven; top with tomatoes and cheese.
Bake for an additional 3 to 5 minutes or until cheese is melted.
Adapted from CD Kitchen
Submitted by Shelli
Ingredients
4 boneless, skinless chicken breast halves
1/2 cup basil pesto
2 plum tomatoes, diced
3/4 cup shredded mozzarella cheese
1/4 cup shredded parmesan cheese.
Preheat oven to 400 F. Line baking sheet with heavy-duty foil.
Place chicken and pesto in medium bowl; toss to coat. Place chicken on prepared baking sheet. Bake for 20 to 25 minutes or until chicken is no longer pink in center. Remove from oven; top with tomatoes and cheese.
Bake for an additional 3 to 5 minutes or until cheese is melted.
Adapted from CD Kitchen
Submitted by Shelli
Lentil Salad
Ingredients
1 cup lentils (regular or French green)
6 springs fresh parsley
Bay Leaf
Pinch of dried thyme
2 Tablespoons wine vinegar
2 scallions, minced
1 tsp dry mustard powder
salt & pepper
1/2 cup walnut oil or extra virgin olive oil
3 Tablespoons chopped fresh parsley
Directions
Soak the lentils in enough cold water to cover for 2 hours. Drain and place in a saucepan with the parsley springs, bay leaf and thyme. Add boiling water to cover, and simmer, covered for 35 to 45 minutes until tender. Drain, discard parsley and bay leaf.
In a salad bowl, whisk together the wine vinegar, scallions, mustard and salt and pepper to taste. Add the oil in a stream while whisking. Add the lentils and toss to cat. Add the parsley. Taste for seasoning and add more salt and pepper if necessary. Serve warm or cold.
Makes 4 servings
A nice vegetarian meal or side dish. You can add quartered cherry tomatoes and it looks more festive.
Weight Watchers 7 points per approximately 5 ounce serving.
339 calories, 14 grams protein, 31 grams carbohydrate, 19 grams fat, 7.6 grams fiber, no cholesterol, 5 milligrams sodium.
From Eating Well for Optimum Health by Andrew Weil.
Submitted by Lynda
1 cup lentils (regular or French green)
6 springs fresh parsley
Bay Leaf
Pinch of dried thyme
2 Tablespoons wine vinegar
2 scallions, minced
1 tsp dry mustard powder
salt & pepper
1/2 cup walnut oil or extra virgin olive oil
3 Tablespoons chopped fresh parsley
Directions
Soak the lentils in enough cold water to cover for 2 hours. Drain and place in a saucepan with the parsley springs, bay leaf and thyme. Add boiling water to cover, and simmer, covered for 35 to 45 minutes until tender. Drain, discard parsley and bay leaf.
In a salad bowl, whisk together the wine vinegar, scallions, mustard and salt and pepper to taste. Add the oil in a stream while whisking. Add the lentils and toss to cat. Add the parsley. Taste for seasoning and add more salt and pepper if necessary. Serve warm or cold.
Makes 4 servings
A nice vegetarian meal or side dish. You can add quartered cherry tomatoes and it looks more festive.
Weight Watchers 7 points per approximately 5 ounce serving.
339 calories, 14 grams protein, 31 grams carbohydrate, 19 grams fat, 7.6 grams fiber, no cholesterol, 5 milligrams sodium.
From Eating Well for Optimum Health by Andrew Weil.
Submitted by Lynda
Friday, January 9, 2009
Happy New Year!
I want to wish everyone a very happy New Year! I'm sure many of you are in the middle of your New Year's resolutions. Me, too! I am going to try to add one new recipe daily. I may cheat and add several on one day to make up for missed posts (or to bank a few!).
Add me to your list of resolutions! Resolve to send me just one recipe favorite -- either by leaving it in the comments here or by submitting it on my website here (scroll down to the bottom of the page). The only requirements are that they are healthy and easy to make. Thank you for sharing and for helping me and others enjoy a healthy New Year!
Add me to your list of resolutions! Resolve to send me just one recipe favorite -- either by leaving it in the comments here or by submitting it on my website here (scroll down to the bottom of the page). The only requirements are that they are healthy and easy to make. Thank you for sharing and for helping me and others enjoy a healthy New Year!
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