Category Archives: Recipe

Veggie Burger

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These patties are so delicious you won’t want to wait til Meatless Monday to enjoy them.

Ingredients

  • 1 T olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 large carrots, grated
  • 1 yellow squash, grated
  • 1 zucchini, grated
  • 1 t salt
  • 1/4 t freshly ground black pepper
  • 1/4 C canned pinto beans
  • 3 T flour (or gluten free flour substitute), and additional for dusting
  • 1 1/2 C rolled oats
  • 2 T chopped Italian parsley
  • 1 whole egg
  • 2 egg whites
  • 1 t paprika
  • 10 oz. mushrooms, chopped

Heat 1 teaspoon of olive oil in a frying pan over medium high heat. Add onion and reduce heat to medium. Saute the onion for 2 minutes, then add garlic and saute for 3 more minutes. Add carrots, squash, and zucchini and cook for 3 minutes until soft. Put the mixture in a large bowl. Heat 1 teaspoon of olive oil in the frying pan over medium heat, add mushroom and saute for 3-4 minutes until slightly browned. Add to the mixing bowl. Mix all remaining ingredients except flour and let sit for one hour at room temperature. After one hour, add 3 tablespoons of flour and mix thoroughly. Divide the mixture into six portions and form each into patty. Lightly dust the patties with flour. Heat the remaining oil in frying pan over medium high heat. Cook the patties for 3-4 minutes each side or until golden brown.

Calories:

About 170 Kcal each

 

Asian Chicken and Chili Soup

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While Martha Stewart’s recipe calls for freshly poached chicken, I think this spicy broth is a perfect way to turn leftover chicken into an exciting encore.

Ingredients

  • 6 cups chicken broth
  • 2 red bell peppers, (ribs and seeds removed), thinly sliced lengthwise and cut crosswise into 2-inch pieces
  • 2 tablespoons soy sauce
  • 1 to 3 teaspoons Asian hot chili sauce to taste
  • 12 ounces diced cooked chicken
  • 1 bunch (6 ounces) watercress, large stems trimmed
  • 2 scallions, thinly sliced lengthwise and cut crosswise into 2-inch pieces

Directions

  1. In a 3-quart saucepan, bring broth, bell peppers, soy sauce, and chili sauce to a simmer; cook until peppers are crisp-tender, about 6 minutes.
  2. Add chicken and watercress; cook 1 minute. Ladle into bowls, and top with scallions.

Skinny Soup Sunday: Cream of Cauliflower, Leek, & Spinach

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This recipe comes from my favorite soup cookbook, A Good Day For Soup. I received it for a gift in 1997 and have been using it ever since. There’s a whole chapter dedicated to “Slender Soups”, and the next several Skinny Soup Sundays will feature soups from this section. I can’t recommend this book highly enough.

The text and directions come directly from A Good Day For Soup, though the calorie estimations are my own.

The cool green color of this light soup make it especially inviting, crisscrossed as it is with shreds of fresh spinach. We sometimes use green cauliflower, which produces a much darker puree. Either way, this fragrantly spiced soup is a treat.

  • 1 medium head cauliflower, coarsely chopped
  • 3 leeks, white parts only, thoroughly washed and sliced
  • 2 cloves garlic, minced
  • 5 cups Chicken or Vegetable stock
  • 1 teaspoon cumin seed, toasted
  • 1/2 teaspoon grated nutmeg
  • 1/4 teaspoon cayanne
  • 6 oz (6 cups) fresh spinach, coarsely chopped
  • salt and pepper

In a large saucepan, combine cauliflower, leeks, garlic, and stock. Bring to a boil, reduce heat, and simmer, uncovered, until vegetables are tender, about 15 minutes. Add cumin, nutmeg, cayenne, and half the spinach. Cook another 5 minutes. Puree in a blender or food processor. Reheat with remaining spinach. Taste for salt and pepper and serve.

About 85 kcal per cup.

Carrot-Ginger Soup

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Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped sweet onion
  • salt
  • 1 tablespoon minced garlic
  • 1 tablespoon minced peeled ginger
  • 2 pounds carrots, peeled and chopped
  • 1 medium russet potato, peeled and chopped
  • 6 cups low-sodium chicken or vegetable stock
  • 1 teaspoon minced fresh thyme
  • Freshly ground pepper

Directions

Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic, thyme, and ginger and cook, stirring so as not to burn, 2 more minutes until fragrant.  Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches).

Makes about 8 servings, about 140 calories each.

Creamed Cauliflower Soup

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This soup derives its silky texture to potato and not cream, so it’s low-fat and indulgent!

Ingredients

  • 1 teaspoon unsalted butter
  • 2 leeks, white parts only, well-washed and chopped
  • 1 head cauliflower, broken into florets
  • 1 medium all-purpose potato, cubed
  • 6 cups chicken stock
  • Salt
  • Freshly ground white pepper
  • 1/2 cup 1 percent low-fat milk (optional)
  •  fresh parsley (garnish)

Directions

Warm the butter over medium-low heat in a large saucepan. Add the leeks and, stirring frequently, allow them cook slowly for 10 minutes. Do not brown.

Stir in the cauliflower, potatoes, and stock. Season with the salt and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the vegetables are very tender. Remove form the heat and allow to cool slightly.

Transfer to a blender or a food processor fitted with the metal blade. Process until smooth. Transfer to a clean saucepan and place over medium heat. Bring to a simmer. Taste and adjust the seasoning. If the soup is too thick, thin with water,  or your choice of low fat milk, soy milk, or almond milk. Top with parsley.

One cup has approximately 90 calories when made without milk, soy milk, or almond milk.

Roasted Cauliflower with Tomatoes, Olives, & Crushed Red Pepper

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This is one of my favorite go-to dishes that I adapted from a recipe in the New York Times. Instead of using the cauliflower mixture as a pasta sauce, I use it as a flavorful side dish or easy, satisfying main course. I modify the recipe by using a whole head of cauliflower and decreasing the amount of olive oil used. One trick I found for making a little high quality olive oil go a long way is by using Misto, a handy kitchen gadget that lets you spray the oil of your choice.

Ingredients:

  • 1 medium head of cauliflower, broken into florets
  • about 1 – 1.5 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/4 to 1/2 teaspoon red pepper flakes, to taste
  • 1 (14-ounce) can chopped tomatoes, with juice
  • Pinch of sugar
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried thyme
  • Salt and freshly ground pepper
  • 12 kalamata olives, pitted and cut in half lengthwise
  • (optional) 2 ounces either feta (crumbled), ricotta salata, Parmesan, or a mix of Parmesan and Pecorino (grated)

1. Preheat oven to 400 degrees. Bring a large pot of generously salted water to a boil and add the cauliflower. Blanch for two minutes and transfer to a bowl of ice water. Drain and blot very dry.  Quarter the cauliflower florets, spray with olive oil (or if you’re not using Misto, toss with about 1/2 T olive oil and mix until coated). Salt the oiled florets generously. Transfer to a baking sheet, place in the oven and roast 30 minutes, stirring from time to time, until tender and lightly browned. Remove from the oven and set aside.

2. Meanwhile, in a wide, nonstick frying pan or a 3-quart saucepan, heat the remaining oil over medium heat and add the garlic and red pepper flakes. Cook, stirring, until fragrant, about one minute. Add the tomatoes, sugar, thyme and salt, and bring to a simmer. Simmer over medium-low heat, stirring often, until thick, 15 to 20 minutes. Stir in the cauliflower and the olives, and simmer a few minutes more. Taste and adjust seasonings.

3.  If you want cheese, sprinkle the cheese over the top and serve at once.

Values given below are for the entire dish served. Serves: 2-4

  • Calories: approx 500kcal, or 640kcal with feta cheese
  • Fat: approx. 30g, or 40g with feta cheese
  • Protein:approx 19g, or 30g with feta cheese

Asian Vegetable Soup

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Oh so simple and delicious, this skinny soup is low in calories and packed with vitamins and minerals.  It’s surprisingly filling, so it makes a perfect savory snack or satisfying first course.

It is also delicious made with chicken broth for a non-vegetarian option.

Ingredients:

  • fresh ginger, 2 1/2 – 3 inch piece, peeled and minced
  • 1 C onion, peeled and diced
  • 2 cloves garlic, diced
  • 1 T vegetable oil
  • 1 C red or green cabbage, thinly chopped
  • 2-3 small or baby bok choy, chopped
  • 12 oz of favorite mushrooms, washed and sliced
  • 3/4 C diakon radish, peeled and cubed
  • 6 C vegetable broth
  • 2 T rice vinegar
  • 1 t soy sauce

Directions:

Heat the oil over medium heat in a large soup pot, add onions, garlic, and ginger. Cook for 2 minutes until fragrant, stirring occasionally to keep the garlic from burning. Add cabbage, bok choy, and mushrooms and mix thoroughly. Saute for approximately 5  minutes. Add broth and radish and cook for ten minutes. Turn off heat, then mix in rice vinegar and soy sauce. Adjust seasoning to taste.

1 cup has less than 60 calories, so eat up!

Recipe: Chicken with Fennel and Tomato

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This recipe from Martha Stewart is perfect! It is testament to the fact that you don’t need to spend a lot of time or effort cooking in order to get a delicious meal. I modified her version slightly so that I get more vegetables and more broth per serving. Sometimes I add an additional 3/4 cup of chicken broth if I’m in the mood for more of a soup dish.

Ingredients:

  • 8 plum tomatoes, (about 1 pound), cored and cut in 3/4-inch pieces
  • 2 fennel bulbs, (10 to 12 ounces each), halved, cored, and thinly sliced crosswise, fronds reserved (see note)
  • 1/2 cup dry white wine
  • Coarse salt and ground pepper
  • 2 boneless, skinless chicken breast halves, (about 8 ounces each)
  • 3/4 cup low sodium chicken broth (optional)

Directions:

  1. In a large, deep skillet, combine tomatoes, fennel, and wine; season with salt and pepper. Arrange chicken breasts in a single layer on top of vegetables, allowing as much space between pieces as possible; season with salt and pepper.
  2. Bring mixture to a boil; reduce heat to medium-low, cover skillet, and simmer gently until chicken is opaque throughout, 15 to 20 minutes.
  3. Slice chicken breasts, and serve on top of vegetable mixture; garnish with reserved fennel fronds.
Serves 2-4. Nutritional information based on a 4 ounce portion of chicken and 1/4 the vegetable mixture.
Calories: approx 230
Fat: approx 2 grams
Protein: approx 25.5 grams

Basic Egg White Omelet

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I live on egg white omelets. They are fast, easy, packed with protein, and delicious. Plus, you can change the accompaniments and have endless variations. I swear by my Scanpan frying pan; it is truly nonstick and can make perfect egg white omelets using no oil or fat!

Basic ingredients:                         

  • 5 large egg whites
  • 1/2 teaspoon coarse salt

Optional ingredients:

  • Chopped herbs, such as parsley, chives, sage, and chervil
  • Freshly grated cheese, such as feta, Parmesan,  or manchego
  • Diced lean ham, one slice crumbled bacon, or smoked salmon
  • Sauteed vegetables, such as onions, peppers, chopped spinach, mushrooms, &c

The key to having delicious egg white omelets is the technique. When done right, you have delicious fluffy omelet, but done improperly you get a runny, rubbery mess.

  1. Heat your nonstick skillet over low heat. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Be sure not to do this in advance or the egg whites will deflate.
  2. Place your hand directly above the skillet. When your palm feels warm, the skillet is ready to start cooking. Working quickly, pour whisked eggs into the heated skillet. While shaking skillet back and forth over heat, stir with a heatproof rubber spatula for less than 1 minute. You want to keep eggs moving, incorporating any runny parts and some curds begin to form.
  3. Continue cooking, making sure eggs cover the entire surface of the skillet and using a spatula to push together any holes that may have formed. Top with one or more desired fillings.
  4. Run the spatula along right side of omelet to loosen eggs from skillet. Place spatula under right side of eggs, making sure that the spatula is well underneath the eggs to offer maximum support, and lift right side over left in one fluid motion. Folded omelet should look like a half-moon.
  5. Lightly press down on omelet with the spatula to seal omelet together. Do not press hard; you do not want to flatten the curds. Check to make sure the handle of the skillet is still facing directly out toward you.
  6. Lift up skillet with one hand, and hold a plate with your other hand. Tilt skillet, and let the curved edge of the omelet slide onto the plate.
Value given for omelet with no optional fillings or toppings:
Calories: 80
Fat: 0
Protein: 20 grams
Personal favorite filling combinations: asparagus, ham, and Swiss cheese; smoked salmon, chives, low fat sour cream; onions, peppers, mushrooms; tomatoes, basil, fresh mozzarella.