Spicy Shrimp and Corn Chowder

Spicy Shrimp and Corn Chowder

Another comforting chowder for fall.  Pair it with the almost sliced potatoes 

for a perfect chilly weather combo.

Ingredients:

• 2 cups vegetable stock
• 3 cups corn
• cup of shrimp
• 1/2 cup of fat free half and half
• cup of onions
• 1 Tablespoon olive oil
• teaspoon crushed red pepper
• Tablespoon minced garlic
• Tablespoon paprika
• 1/2 teaspoon black pepper
• basil leaves to garnish

Directions:

1.) Cook shrimp in olive oil over medium high heat until lightly browned.  Then remove shrimp and set aside.

2.) In the same skillet saute the onions until soft and fragrant.  Add the spices and garlic and saute for several minutes.

3.) Add the corn and saute until lightly browned.

4.) Pour mixture into a large soup pot and add the vegetable stock and cream.  Cook over medium high heat until hot.

5.) Remove half of the mixture and put into a blender.  Blend the mixture and then add it back to the pot.

6.) Garnish with basil.  Enjoy!

Almost Sliced Baked Potato

Almost Sliced Baked Potato

This baked potato can't decide whether to be a baked potato or sliced oven fries... so why not be both?!

Ingredients:

Potatoes

Olive Oil

Garlic

Italian Seasoning

Black Pepper

Directions:

1.) Preheat oven to 450 degrees.

2.) Slice potatoes almost all the way through in thick "chips" across the whole potato.

3.) Brush with olive oil.

4.) Insert garlic between the slices.

5.) Sprinkle with seasoning to taste.

6.) Bake on a pan for 40 minutes or until potato is fully cooked and crispy.  Enjoy!

Crab and Broccoli Cheese Chowder

Crab and Broccoli Cheese Chowder

 

Only 285 calories per serving in this delicious pot of chowder! 

Chock full of protein, fresh veggiesand tastes just as

good the next day as a reheated lunchtime treat!

 

 

Ingredients:

• 1 cup almond milk
• 1 package crab meat
• 1 cup low fat mozzarella cheese
• 1 cup low fat sharp cheddar cheese
• 1/2 package no fat cream cheese
• 1/2 cup corn starch
• 1 cup water
• 3 cups broccoli florets
• 1 1/2 Tablespoons olive oil
• 2 Tablespoons minced garlic
• 1 medium red onion diced
• box of vegetable broth

 

Directions:

 

1.) In a large soup pot combine olive oil, garlic and onions and cook over medium-high heat until onions are soft and fragrant.

 

2.) Add broccoli and cook for a couple of minutes.

 

3.) Add vegetable broth and bring to a boil.  Reduce heat and simmer for 15 minutes.

 

4.) Add the three kinds of cheese and milk, and stir until cheese is melted.

 

5.) In a separate bowl mix the cornstarch and water.  Add to the soup and stir.

 

6.) Add crab meat and bring back to a boil, stirring continuously.  Reduce heat, allow to thicken and enjoy!

 

 

Yields six large servings.

Calories 273
Fat  11.9 grams
Carbs 25 grams
Fiber 2.1 grams
Sugar 6.1 grams
Protein 17.2 grams

 

Tomato Basil Parmesan Soup

Tomato Basil Parmesan Soup

 

This soup isn't just good, it's g-r-r-r-r-r-r-reat!  I dare you to eat just one bowl of this flavorful vegetarian delight.  This will be added to your favorite's list after one bite.  Enjoy!

 

Ingredients:

• Container of vegetable broth
• 3 cups of tomatoes diced
• 1 medium onion diced
• 1 cup of carrots diced
• 2 Tablespoons olive oil
• 1/2 teaspoon black pepper
• 1/2 Tablespoon bay leaves
• 1/2 Tablespoon oregano
• 1 Tablespoon basil
• 1/2 cup flour
• 1 cup Parmesan cheese shredded
• 4 Tablespoons butter
• 2 cups fat free half & half

 

 

Directions:

 

1.) Combine oil, onions and carrots in a skillet and cook over medium-high heat until onions are soft and fragrant.

 

2.) In a large soup pot combine carrot and onion mixture with tomatoes, basil, oregano, bay leaves and vegetable broth.  Bring to a boil and then cover and simmer for 20 minutes or until carrots are soft.

 

3.) While soup is simmering prepare a roux in a separate skillet.  Melt butter over low heat and then add flour.  Mix the mixture until well blended.  Add a ladle full of soup broth to the flour mixture and stir until creamy.  Repeat 3 more times. 

 

4.) Add flour mixture to the soup pot and stir until combined.  Increase heat to medium-high.

 

5.) Warm half & half in the microwave and add to the soup, stir to combine.

 

6.) Add cheese and pepper, stir to combine and melt.  Turn heat to low and heat for an additional 20 minutes.  Enjoy!

 

 

 

 

Roasted Cauliflower Soup

Roasted Cauliflower Soup

 

This soup is so delicious that even a non-cauliflower lover will fall in love!  Chilly weather is creeping on us and soup warms the belly and the soul.  Enjoy!

 

 

Ingredients:

• Small head of cauliflower
• 8 oz block of aged cheddar cheese (then shred it)
• container of vegetable broth (4 cups)
• 1 medium onion diced
• 1 cup fat free half and half
• 2 Tablespoons minced garlic
• 1 Tablespoon fresh Thyme
• 2 Tablespoons olive oil
• 1/2 Tablespoon black pepper

 

 

Directions:

 

1.) Preheat the oven to 400 degrees.

 

2.) Toss the cauliflower in half of the oil with half of the black pepper.

 

3.) Spread cauliflower on a baking sheet and bake for 20 minutes or until lightly browned.

 

4.) Put the remaining oil in a skillet and saute onions, garlic and thyme over medium-high heat until soft and fragrant.

 

5.) In a large soup pot combine the vegetable broth, cauliflower and onions and heat to boiling, then reduce heat to a simmer, cover and cook for 20 minutes.

 

6.) Pour soup into a blender and blend until smooth.

 

7.) Pour back into soup pot and add cheese and half and half, cook over medium-high heat until cheese is melted.  Enjoy!

Crepes, Crepes, Crepes!

Crepes

What is more versatile than a crepe?  Whether you make savory or sweet, a crepe is the perfect breakfast treat for even the most discerning of palates.  Simply choose your flavor preference and cook accordingly.  Enjoy!

Ingredients:

• 1 cup flour
• 2 Tablespoons butter
• 1/2 cup water
• 1/2 cup milk
• 1 teaspoon vanilla
• 2 teaspoons sugar
• 4 eggs
• Blueberries (or any other fruit)

Directions:

1.) Combine all ingredients except for the fruit in a blender.  Blend until mixed completely.

2.) Heat a skillet over medium- high heat and spray with non stick cooking spray.

3.) Pour a small quantity of the batter into the heated skillet until the bottom of the skillet is covered by a very thin layer of liquid.  (Keep crepes thin.  They should not be thick like a pancake.)

4.) Cook until lightly browned and then flip to brown the other side.

5.) Remove from the skillet and put fruit topping onto the crepe and then roll it up.  Enjoy!

Fire Roasted Salsa

Fire Roasted Salsa

This smoky and lightly spicy salsa will please your palate with its fresh blend of vegetables and herbs.  Serve as a dipping salsa, topping for chicken or fish, or as a mix in for rice or salad.  Easy, delicious and low calorie to boot!

Ingredients:

• 3 cups of tomatoes (any kind)
• 1 cup red pepper
• 1 cup fresh corn
• 1 cup chopped onion
• 1 large jalapeno pepper
• 1/2 Tablespoon cumin
• 1 Tablespoon olive oil
• 3 Tablespoons lime juice
• 1 Tablespoon minced garlic

Directions:

1.) Preheat oven with broiler set on high.

2.) In a large baking dish combine all ingredients except the lime juice and cumin.

3.) Broil until vegetables begin to split and blacken.  Be sure to stir the vegetables to blacken the whole dish.

4.) Remove from oven and put contents into the blender.  Add the cumin and lime juice.  Blend briefly without making the salsa watery.  Enjoy!

The Best Vegetarian Chili

The Best Vegetarian Chili

Fall is on the horizon and what better food to make for tailgates, cuddling by the fireplace or sharing a comforting dinner with the family?  Chili is versatile, easy to make, chock full of healthy veggies and tastes even better the next day.  Leftovers anyone?  

Ingredients:

• 3 ears of corn cut off the cob
• 1/2 of a large jalapeno pepper
• 1/2 of a large yellow onion
• 5 bay leaves
• 1 Tablespoon Italian seasoning
• 3 Tablespoons flour
• 1 Tablespoon minced garlic
• 1 teaspoon cumin
• 2 Tablespoons chili powder
• 2 yellow tomatoes diced
• 4 veggie burger patties crumbled
• 4 red tomatoes diced
• 1 yellow squash diced
• 1 zucchini diced
• 1 large bottle of low sodium extra spicy V8 juice

Directions:

1.) Saute onions and garlic in a little bit of olive oil over medium-high heat until onions are tender.

2.) Add flour, chili powder, and cumin.  Mix together.

3.) Add veggie burger crumbles and heat until browned.

4.) In a large soup pot combine the V8 and all of the vegetables and remaining spices.  Add the veggie burger mixture.  Heat to boiling and then cover and reduce heat to simmer.  Simmer for 15-20 minutes and serve.  Enjoy!