Broccoli Cheese Soup

I got this recipe from a Light & Tasty magazine. Here's a link to the original recipe.

Ingredients:
1/2 c celery, diced
3-4 cloves of garlic, chopped
2 T flour
1-3/4c vegetable broth
4 c fresh broccoli, chopped
1/4-1/2 tsp dried tarragon
1/4 tsp dried thyme
1/8 tsp black pepper
1-1/2 c milk (1%)
1 c shredded reduced fat cheddar cheese

Directions:
In a nonstick saucepan coated with cooking spray, saute celery until tender. Add garlic; cook 1 minute longer. Stir in flour until blended. Gradually stir in broth. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened.
Add the broccoli, tarragon, thyme and pepper; return to a boil. Reduce heat; cover and simmer for 10 minutes or until broccoli is tender. Add milk; cook, uncovered, 5 minutes longer. Add cheese; stir until just melted.
Serves 4.

Nutritional Information:

Calories: 163
Fat: 7.3g
Saturated Fat: 4.6g
Carbs: 13.6g
Fiber: 3g
Protein: 13.1g


Ratings:
Kristen: 3
Dave: 2.5

*I wouldn't call this broccoli CHEESE soup. Yeah, it has cheese in it, but you really can't taste it. More like a cream of broccoli soup. The seasoning makes it better than a run-of-the-mill cream of broccoli though. It was still pretty good, just not cheesy. Dave added some more cheese to his, which he said took it from a 2.5 to a 3. It is very filling though! I had planned on having something else with it, but I am full!
*I'll upload a picture later.

Broke Bean Stew

Trying out some Biggest Loser recipes from their book "6 Weeks to a Healthier You". So far, they're great!

Ingredients:
1 T EVOO
1 large yellow or white onion, chopped
2 cloves of garlic, chopped
28 oz can diced fire-roasted tomatoes (Muir Glen)
1 tsp ground cumin
1 tsp chili powder
1 tsp crushed red pepper
3 (15.5 oz) cans chickpeas, kidney beans, black beans, or white beans, rinsed and drained, or 4-1/2 c cooked beans (I used chickpeas, great northern beans, and red beans)
4 c fat-free, low-sodium chicken or vegetable broth (mine's homemade!)
1/4 c cilantro
3 c fresh baby spinach leaves or 3 c chopped kale or swiss chard (I used kale)

Directions:
In a 4-qt saucepan, heat the oil over medium high heat. Add the onion and cook for about 5 minutes, until softened but not browned. Add the garlic and cook for 1 minute longer. Do not brown the garlic.
Add the tomatoes, cumin, chili powder, and crushed red pepper. Simmer for about 5 minutes. Add 3 cups (2 cans) of the beans and 3-1/2 cups of the broth and bring to a boil. Reduce to a simmer.
Meanwhile, place the remaining 1-1/2 c of beans and 1/2 c of broth in a food processor or blender. Add the cilantro and puree or blend until smooth.
Add the puree to the stew. Add the greens and heat just until wilted. Stir well and serve hot.
Makes 10 (1 cup) servings.

Nutritional Information:

Calories: 145
Fat: 2.2g
Saturated: 0.2g
Poly: 0.3g
Mono: 1g
Carbs: 22.7g
Fiber: 6.9g
Sugar: 4.3g
Protein: 7.7g

Ratings:
Kristen: 4
Dave: 3

Dave said he rated it a 3 because it was bland. He ate it as soon as it was ready but I didn't eat any until several hours later. Maybe letting the flavors blend for a little while longer helped. I am SHOCKED that I even liked this at all, because I normally don't like tomatoes OR onions, and there are lots of both in this. But it was really good! The onions and tomatoes did not bother me in the least.
Note: Any leftovers should freeze just fine. I'm planning on freezing about 6 cups.

Roasted Garlic Guacamole

Ingredients:
1 avocado (~100g)
2 cloves of garlic
1T chopped fresh cilantro
a squeeze of fresh lime juice

Directions:
Place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened in spots, 10 to 15 min. Cool, then slip off the skins; finely chop.
Scoop avocado flesh into a bowl. Add the garlic, cilantro and lime juice to taste, and mash everything together with a fork. Cover with plastic wrap and refrigerate until ready to serve.
Makes 4 servings.

Nutritional Information:

Calories: 44.3
Fat: 3.9g
Saturated: 0.5g
Poly: 0.5g
Mono: 2.5g
Carbs: 2.8g
Fiber: 1.7g
Sugar: 0.1g
Protein: 0.6g

Ratings:
Kristen: 4

Lime Orzo

Here's the original recipe.

Here's how I made it:
Ingredients:
2 T EVOO
2 cloves of garlic, minced
2 c orzo pasta
1/2 zucchini, shredded (80g)
1 small summer squash, shredded (90g)
1 carrot, peeled and shredded (70g)
kale, torn into medium-sized pieces (45g)
14.5 oz stewed tomatoes, undrained
14.5 oz vegetable broth (homemade!)
Italian seasoning, basil, parsley, salt and pepper to taste
zest and juice of one lime

Directions:
Heat the olive oil in a large skillet over medium-high heat. Stir in the garlic and uncooked orzo pasta; cook and stir until pasta turns a light, golden color, about 5 minutes. Stir in zucchini, squash, and carrots; cook until vegetables soften, about 2 minutes. Stir in the tomatoes, vegetable broth, Italian seasoning, basil, salt and pepper to taste. Reduce heat to medium. Cover, and simmer until almost all liquid is absorbed, about 10 minutes. Add kale in the last 5 minutes of cooking. Stir in the parsley, lime zest, and lime juice. 
Makes 4 servings.

Nutritional Information:
Calories: 432.7
Fat: 8.6g
Saturated: 1g
Poly: 1.1g
Mono: 5g
Carbs: 74.6g
Fiber: 5.1g
Sugar: 10.8g
Protein: 12.2g


Ratings:
Kristen: 4.5
Dave: 3.5


Just wanted to comment... this is a really nutritious dish. Yes, it's a little high on the calorie side, but it also has vegetables included, so you don't really need much in terms of a side dish. It's moderate in terms of fat, and most of it is the good fats. It's got decent fiber, 95% of your daily value of vitamin A, 35% of your vitamin C, and 40% of your folate! You could easily add chicken or sausage as well. I give this one an A+!
Now if  only I could find whole wheat orzo... that'd be even better.

Chewy Raspberry Almond Bars

I got this recipe from my cousin. They were actually supposed to be Chewy CHERRY Almond Bars, but I got raspberry preserves instead.

Ingredients:
1 c butter, softened
2 c packed brown sugar
2 tsp baking powder
1 egg
1 tsp almond extract
2 c all-purpose flour (I used whole wheat)
2 c regular rolled oats
1/2 c sliced almonds
1-12 oz jar (1 c) cherry preserves (My jar was 11 oz, raspberry preserves)

Directions:
Preheat oven to 350F. Line a 13x9x2" baking pan with foil, extending foil over the edges of the pan. Grease foil; set pan aside.
In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar and baking powder. Beat until combined, scraping sides of bowl occasionally. Beat in egg and almond extract until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour, the oats, and almonds.
Remove 1/2 cup of the dough and set aside. Press the reamining dough evenly into the bottom of the prepared baking pan. Spread with preserves. Crumble the remaining dough evenly over preserves layer.
Bake in the preheated oven  about 35 minutes or until lightly browned. Cool completely in pan on a wire rack. Using the edges of the foil, life the uncut bars out of the pan. Cut into bars.
Makes 36 bars. (I only cut mine into 20, but they are pretty big. 30 would have been better.)
To store: Place bars in a single layer in an airtight container (mine are in 2 layers separated by wax paper); cover. Store in the refrigerator for up to 3 days of freeze for up to 1 month.

Nutritional Information: (20 bars first, then 30, b/c next time I make them I'm going to cut them into 30.)

Calories: 290, 193
Fat: 10.9g, 7.3g
Saturated Fat: 5.8g, 3.9g
Carbs: 54.5g, 36.4g
Protein: 3.4g, 2.2g

Ratings:
Kristen: 4
Dave: 4

Easy Vegetarian Collard Greens

Original recipe comes from food.com

Ingredients:
1 lb collard greens (I had -and used- 8.4oz collard greens and 5.5oz beet greens)
2 garlic cloves
1-1/2c vegetable broth
1/2 tsp salt
1/2 tsp paprika
1/4 c apple cider vinegar
hot sauce and/or red pepper flakes, to taste

Directions:
Wash greens well, submerging in a sink full of cold water to remove any dirt and grit. Drain well. Cut off the stems right where the leaf starts. Stack about 5-8 leaves on top of each other, then roll lengthwise. Cut rolled up leaves into 1" slices widthwise. Repeat until all the greens are done, and add to a large pot.
Add all other ingredients. Cover and bring to a boil over high heat, then reduce heat to a simmer. Simmer for 45 minutes or until greens are extremely tender. Serve hot, using a slotted spoon to drain the liquid from the greens.
Serves 4

Nutritional Information:
Calories: 45
Fat: 0.1g
Carbs: 8.6g
Protein: 2.7g

Ratings:
Dave: 4.5

Quinoa Chard Pilaf

Original recipe is here.

Here's how I made it:
Ingredients:
1/2 T EVOO
onion powder
2 cloves garlic, minced
1 c uncooked quinoa (Ancient Harvest Inca Red Organic Quinoa)
1/2 c lentils *see note
4 oz baby bella mushrooms, sliced
2 c vegetable broth
1 bunch swiss chard, stems removed, torn into pieces (Mine was a little over 100g after I tore it)

Directions:
Heat the oil in a pot over medium heat. Stir in the garlic and onion powder- saute until garlic is lightly browned. Mix in quinoa, lentils and mushrooms. Pour in the broth. Cover, and cook 20 minutes.
Remove the pot from heat. Gently mix chard into the pot. Cover and allow to sit 5 minutes or until chard is wilted.
Serves 4

Nutritional Information: 
Calories: 254
Fat: 5.7g
Saturated Fat: 0.3g
Carbs: 41.8g
Protein: 9.4g

Ratings:
Kristen: 3.5
Dave: 2

*Note: I found Tasty Bite Lentil Magic in my grocery store in the rice aisle. It's pre-cooked and pre-seasoned lentils in a vacuum packed bag. The original recipe calls for canned lentils, which I didn't find. Of course you could just cook your own lentils, but I did this once with less-than-favorable results and the premium on the price for this one is totally worth it to me!!