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3/2/13 7:06 P

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Crock Pot Jambalaya

INGREDIENTS
3 boneless skinless chicken breasts (frozen or thawed)
1 1/2 lbs andouille sausage, sliced into rounds
2 cups chicken broth
2 14-oz cans diced tomatoes
1 medium white onion, diced
1 green pepper, seeded and diced
1 stick celery, diced
1 Tbsp Cajun spices*
1 tsp Worcestershire sauce
2 bay leaves
Cooked white rice


DIRECTIONS
Layer the meat at the bottom of the crockpot, then everything except the rice on top. Cook on low for 9 hours. Cook rice and mix into the crock pot so the rice soaks up the flavors before serving - OR pour over the cooked rice. Serve with cornbread, green salad, and iced tea.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
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180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
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7/30/12 1:04 P

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Bean stew

Ingredients
1 tablespoon olive oil
1 large yellow or white onion, chopped
1 tablespoon chopped garlic
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon red pepper flakes (optional)
1 can (28 ounces) diced fire-roasted tomatoes
3 cans (15.5 ounces each) chickpeas (or kidney beans, black beans, white beans), rinsed and drained (or 4-1/2 cups cooked beans)
4 cups fat-free, low-sodium chicken or vegetable broth
1/4 cup chopped cilantro
3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Instructions
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and saute about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.
Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2-1/2 cups of broth and bring to a boil. Reduce to a simmer.
Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Nutrition information (per serving)
Calories: 160
Protein: 8 grams
Carbohydrates: 26 grams
Fiber: 7 grams
Fat: 3 grams
Saturated fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 330 milligrams

Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
6/22/12 7:38 A

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Summer Squash & Corn Soup

4 servings, scant 1 cup each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS
• 1 tablespoon extra-virgin olive oil
• 1 medium shallot, chopped
• 2 medium summer squash, (about 1 pound), diced
• 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided
• 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
• 1/4 teaspoon salt
• 1 cup fresh corn kernels, (from 1 large ear; see Tip)
• 1 teaspoon lemon juice
• 1/4 cup crumbled feta cheese

PREPARATION
1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, 1 minute. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.
2. Add broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat; stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and feta.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
4/16/12 2:17 P

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ABC Meatball Soup

Ingredients
1 pound ground turkey breast OR lean ground beef
3/4 cup Large Flake Quakerฎ Oats or Quick Quakerฎ Oats (uncooked)
1/3 cup barbecue sauce OR ketchup
1 can (49 oz.) reduced-sodium fat-free chicken broth
1/4 cup alphabet-shaped pasta
1 package (10 oz.) frozen mixed vegetables (do not thaw)


Heat broiler. Lightly spray rack of broiler pan with cooking spray.
In large bowl, combine meatball ingredients; mix lightly but thoroughly. Transfer to a sheet of foil. Pat mixture into 9 x 6-inch rectangle.
Cut into 1-1/2-inch squares; roll each square into a ball. Arrange meatballs on broiler pan.
Broil meatballs 6 to 8 inches from heat about 6 minutes or until cooked through, turning once.
While meatballs cook, bring chicken broth to a boil in 4-quart saucepan or Dutch oven over medium-high heat. Add pasta and frozen vegetables; return to a boil.
Reduce heat; cover and simmer 8 minutes or until vegetables and pasta are tender. Add meatballs and cook 1 minute. Serve immediately.

Cook’s Notes
Garlic powder, onion powder or dried thyme leaves may be added to the meatball ingredients. Frozen corn, frozen green beans, frozen peas and carrots, or your favourite vegetable blend may be substituted for the mixed vegetables.

Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
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1/18/12 8:06 P

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LEEK AND GOLD POTATO SOUP

Ingredients

8 each Yukon Gold potatoes, peeled and cut into ฝ inch pieces
2 each large leeks, white and pale-green parts only, cleaned and chopped
1 large onions, chopped
1 quart fat-free, low-sodium chicken broth
black pepper

Method
1. Combine potatoes, leeks, onion, broth and pepper in a large pot and bring to a boil.
2. Reduce the heat and simmer, covered until vegetables are tender, 22-25 minutes. Remove from heat and let cool for 10 minutes.
3. Transfer mixture to a blender and puree, working in batches if necessary to prevent overflow. You may also keep a few of the potatoes aside to mash roughly with a fork and add into puree (this will give the soup a heartier consistency).
Yield: 4


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
12/26/11 9:03 A

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SPLIT PEA SOUP (An AOS Favorite)

Ingredients
ฝ Gallon Water
8 ounces Dry Split Peas
2 stalks Celery
3 ounces Diced Onion (about ฝ an onion)
4 ounces Diced Carrots
2 cloves Garlic
Salt to taste
Pepper to taste

Method
1. Measure ฝ water into a large pot.
2. Add Peas, celery, onion, carrots, and garlic
3. Bring entire mixture to a boil; simmer for one hour
4. add salt and pepper to taste.
Yield 8 - 8 ounce servings
Nutritional Information
17 Kcal
.01 Fat


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/26/11 6:52 P

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Cabbage Vegatable Soup

1-28oz can crushed tomatoes
1 medium onion,diced
3 stalks celery,diced
3 medium carrots,diced
1 head cabbage,shredded
1-14.5 oz can green beans
1-12oz can sweet corn
1-15 oz can pinto beans
1 lb of ground turkey or chicken (brown meat before adding it)

Place tomatoes ,onions,celery,carrots,and cabbage in a pot,simmer over medium heat until tender.Add canned vegetables.Heat.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
7/2/11 3:47 P

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Pizza Soup

1/2 stick of pepperoni, cubed
2 tsp. of olive oil
1 box of chicken stock
1 14oz. can of diced tomatoes
1 small onion, diced
1 small bell pepper, diced
2 cloves of garlic, chopped
1 pkg. of mushrooms, diced
1 cup of whole wheat penne
1/2 tsp. of each dried oregano and basil

Handful of Parmesan cheese and Salt and pepper to taste. Start by frying the pepperoni in the olive oil over medium heat in a soup pot. Remove the pepperoni from the pot and set aside for later. Add the garlic and onions and saut้ in the pepperoni drippings. When the onions become translucent, add the bell pepper and mushrooms saut้ about 2 minutes. Stir in the oregano and basil, add the tomatoes and chicken stock and bring to a boil. Add the pasta and cook until it’s tender then stir in the pepperoni and Parmesan add salt and pepper to taste.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
6/21/11 8:55 P

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Beef Stew with Sweet Potatoes (crock pot recipe)
Ingredients:
• 1 1/2 pounds lean stew beef
• 3 tablespoons flour
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 large onion (or 2 medium), halved and cut in 1/4 inch slices
• 1 tablespoon vegetable oil
• 1 large sweet potato, cut in 1 1/2-inch cubes
• 1/2 cup beef stock (canned, or from bouillon or base)
• 1/4 to 1/2 teaspoon cinnamon
• 1/2 to 1 cup frozen peas or green beans (thawed)
• salt and pepper to taste
Preparation:
Toss stew beef with the flour and 1/4 teaspoon each salt and pepper. Heat vegetable oil in a large skillet; brown beef and onion. Place sweet potato cubes in the Crock Pot; add beef and onions. Mix beef broth with cinnamon and pour over beef mixture. Cover and cook on low 8 to 10 hours. Add peas or green beans during the last 15 to 20 minutes. Good with biscuits.


Slow Cooked Chicken Stew( crock pot )
Ingredients:
• 3 to 4 chicken leg quarters, skin removed
• 1/3 cup water
• 1 can (10 3/4 ounces) cream of mushroom soup
• salt and pepper, to taste
• 3 medium potatoes, cubed
• 2 medium onions, cubed
• 1 cup frozen corn, thawed
• 1 can (8 ounces) tomato sauce
• 1 envelope onion soup mix
Preparation:
If desired, cut each chicken leg quarters into 2 pieces (thigh and leg). Mix mushroom soup with water in slow cooker. Add chicken pieces, salt and pepper. Cook for 1 hour on HIGH, then add all other ingredients and cook on LOW for 8 hours or cook for 4 hours on HIGH. Serve hot with crackers.
Serves 3 to 6.erves 4.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
4/4/11 3:42 P

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Chicken & Carrot Stew


Carrots are the leading source of beta-carotene in the American diet. They also contain flavonoids that are the phytochemicals that function as antioxidants. That is a very good reason to include them in the diet as flu and cold season approaches.

Ingredients:
1 tablespoon olive oil
4 skinless, boneless chicken breast halves (1 pound total) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 1-inch chunks
3 cloves garlic, minced
1 pound peeled “baby” carrots
2/3 cup low-sodium chicken broth
1/2 teaspoon dried marjoram
1/4 teaspoon ground ginger
Salt & Pepper to taste

Directions:
In a large nonstick skillet, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Saut้ for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.

Add the onion and garlic to the pan and saut้ for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.

Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender. Serves 4 (normal).

Per normal serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
4/4/11 3:41 P

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Lean Turkey Goulash
Ingredients:

- 1 bag ( 340 g ) Yolk Free Whole Wheat Noodles
- 1 tbsp ( 15 ml ) butter
- 1/2 cup ( 125 ml ) light sour cream
- 2 tbsp ( 30 ml ) vegetable oil
- 1 lb ( 500 g ) boneless, skinless turkey breast, cubed
- 1 tbsp ( 15 ml ) each all-purpose flour and paprika
- 1/2 tsp ( 2 ml ) each salt and pepper
- 1 1/2 cups ( 375 ml ) chopped onion
- 2 cloves garlic, minced
- 2 cups ( 500 ml ) each stewed tomatoes and chopped green pepper
- 3/4 cup ( 175 ml ) sodium-reduced chicken broth
- 1 tsp ( 5 ml ) caraway seeds (optional)

Step 1 : Prepare noodles according to package directions. Toss with butter and caraway seeds (if using).Step 2 : Meanwhile, heat half the vegetable oil in a deep skillet set over medium-high heat. Toss turkey with flour, paprika, salt and pepper; brown in batches and reserve. Reduce heat to medium. Add remaining oil, onion and garlic to skillet; saut้ for 5 minutes.Step 3 : Stir in the turkey, tomatoes, green pepper and broth. Bring to a boil. Reduce heat and simmer for 10 minutes. Stir in the sour cream; stir until warmed through (do not boil). Serve over prepared noodles; garnish with dill or parsley.

Per serving:
420 calories, 9 g fat, 3 g saturated fat, 85 mg cholesterol, 560 mg sodium, 55 g carbohydrates, 8 g fibre, 31 g protein. Excellent source of folate, vitamin C, niacin, thiamin and iron.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
3/6/11 10:47 A

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Cold Corn & Pepper Soup

A healthy, refreshing way to cool down on a hot summer's day
Serves: 6

Prep Time: 15 minutes

Cook Time: 30 minutes

Nutrition Score per serving:
150 calories, 27.5g carbs(73%), 2g fat(12%), 2.5g protein (15%), 0.3g saturated fat

Ingredients
4 cup fresh corn kernels
2 yellow peppers, cored, seeded and chopped
1 cup water
2 clv garlic
2 tbsp fresh dill, chopped
Salt and freshly ground pepper to taste

Directions
In a large saucepan, bring the first 5 ingredients to a boil. Reduce heat to low; simmer for 25 minutes.

Transfer soup (in batches) to blender and whip until velvety. Pour through sieve into a bowl, pushing on sieve with back of a spoon to drain off solids.

Season with salt and freshly ground pepper to taste; chill. Ladle into bowls; garnish with fresh chopped dill.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/1/11 1:27 P

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Crockpot Taco Soup

Ingredients:
1 pound ground beef
1 onion, chopped
16 ounces canned chili beans, drained
15 ounces canned kidney beans with liquid
15 ounces whole kernel corn, drained
8 ounces tomato sauce
2 cups water
28 ounces canned diced tomatoes
4 ounces canned green chili peppers, chopped
1 envelope taco seasoning mix


Brown the ground beef until cooked. Drain well. Place the browned beef plus all the other ingredients in the crockpot and cook on low for 8 hours.




Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
12/2/10 10:05 P

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Healthy Chicken and Vegetable Soup

Main Ingredients:

Chicken breasts: 3, cut into cubic pieces
Onion spring: 2 springs, chopped
Carrot: 2 small, chopped
Garlic: 1 clove, chopped
Chicken broth: 8 cups (2 liters)
Bay leaves: 2
Cilantro: 2 tbsp, chopped
Noodle: 100-120 gram
Green pea: 1 cup, cooked
Olive oil: 2 tbsp
Cumin: 2 tsp
Corn: 1/2 cup, cooked (optional)
Soy beans: 1/2 cup, cooked (optional)
Parsley: to decorate (optional)
Lemon juice: 2 tbsp (optional)
Salt and Pepper


Directions:

1. Saute garlic with carrots and onion springs in olive oil for 5 minutes.

2. Add chicken and cilantro. Season with cumin, salt and pepper and saute for 5 minutes or until chicken turns white.

3. Add chicken broth, corn, soy beans and bay leaves. Bring to boil and cook for 10 min.

4. Add noodle and cooked green peas and continue cooking until noodles are done.

5. Decorate with parsley and serve with lemon juice.




Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
11/5/10 12:27 P

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Lentil-Apricot Soup


2 cups/500 mL green lentils

8 cups/2 L water

2 cups/500 mL minced onion

2 tsp/10 mL ground cumin

2 cloves garlic

1 cup/250 mL minced dried apricots

1 1/2 tsp/7 mL salt

1/4 cup/60 mL balsamic vinegar

pepper (to taste)

Put the lentils and water in a large pot.
Bring to a boil.
Cover, lower heat, and simmer for 15 minutes.

Add the onion and cumin.
Cover.
Simmer until the lentils are very soft (at least 15 more minutes; possibly quite a bit longer).
Check regularly, and add more water if needed.

Add the garlic, apricots and salt.
Cover.
Simmer for another 15 minutes.

Add the balsamic vinegar and pepper.

Allow to cool.
Refrigerate.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
8/6/10 6:51 A

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Crockpot sweet and sour chicken stew

Prep Time: 20 minutes
Cook Time: 8 hours
Total Time: 8 hours, 20 minutesYield: 6-8 servings

Ingredients:
•1-1/2 lb. boneless, skinless chicken breasts, cut into 1" pieces
•9 oz. pkg. baby carrots
•1 onion, chopped
•1 14-ounce can ready to serve chicken broth
•1 Tbsp. finely chopped ginger root
•18 oz. jar sweet and sour sauce
•8 oz. can pineapple tidbits, drained, juice reserved
•2 Tbsp. cornstarch
•1 red bell pepper, chopped
•1 yellow bell pepper, chopped
•1 cup thin egg noodles

Preparation:
Combine chicken, carrots, onion, chicken broth, water, ginger root, and sweet and sour sauce in 4-5 quart slow cooker. Cover and cook on LOW for 7 to 8 hours until vegetables are tender and chicken is thoroughly cooked.
Mix reserved pineapple juice with cornstarch until smooth and stir into chicken mixture in crockpot, mixing well. Stir in pineapple tidbits, bell peppers, and egg noodles.

Cover and cook on HIGH 25-35 minutes until pasta is tender and vegetables are crisp-tender and heated through.

If you have a new hot crockpot, cook on low for 4-6 hours until chicken is thoroughly cooked. The temperature of the chicken should be 160 degrees F.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
7/11/10 10:52 P

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Slow Cooker Beef Stew

2 lb. stewing beef, cubed
1 onion, chopped
1 acorn squash peeled and cubed
2 peppers (red or green), chopped
1 can ALYMER’S Beef Broth (or your choice)
1 cup KRAFT Thick ‘n Spicy Barbecue Sauce
1/2 cup frozen corn
Tortilla chips
KRAFT TEX MEX Shredded Cheese

ADD beef and onion to slow cooker container. ADD veggies, broth and barbecue sauce to meat mixture. COVER and cook on low heat for 6 to 7 hrs. or until veggies and beef are tender. Stir in corn and heat for 10 min. Top each serving with tortilla chips and a handful of shredded cheese. Serves 6.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
7/6/10 9:21 P

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Sweet Potato Stew with Maple Roasted Pork

Servings = 4 | Serving size =about 1 1/2 cups with 4 ounces pork

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers.



1 tsp olive oil
1 small onion (diced)
1 clove garlic (sliced)
2 tsp dried sage
1 1/2 lbs yams or sweet potatoes (cut into 1 inch cubes)
4 cups water
8 ounces parsnips (peeled and cut into large dice)
1/2 tsp salt
fresh ground black pepper (to taste)
1/2 cup pecan pieces
1/8 tsp salt
4 tsp maple syrup
spray oil
16 ounces pork tenderloin

Place the olive oil in a large sauce pan over medium heat. Add the onion and garlic. Cook, stirring frequently, for about 5 minutes until the onions soften slightly.

Add the yams, stir and then add the water. Increase the heat to medium high and when the water begins to boil reduce the heat until it is simmering. Cook, stirring occasionally, for about 20 minutes. As the yams begin to soften use a spoon or spatula to break them up slightly.

Add the parsnips, 1/2 tsp. salt and pepper. Stir and reduce the heat to medium low.

Place a large skillet in the oven and preheat to 425ฐF.

While the stew is simmering place a sheet of wax paper on the kitchen counter.

Place the pecans in a non-stick skillet over medium-high heat. Cook, stirring frequently, for about 5 minutes. Watch the nuts closely and as they begin to brown reduce the heat to medium.

Add the 1/8 tsp. salt. Cook for about one minute more until the pecans are browned.

Add 2 tsp. maple syrup and let it bubble for about ten seconds shaking the pan vigorously to coat the pecans well.

Remove the pan from the heat and stir the pecans. Turn them out of the pan onto the wax paper to cool. Separate them from each other just after placing on the wax paper so that they won't stick together.

When the parsnips are just tender, the stew should be thicker and the yams soft. Continue to stir occasionally.

When the oven is hot, spray the pan lightly with oil. Add the pork tenderloin and return the pan to the oven. Cook for about 5 minutes, then turn the pork. Drizzle the remaining 2 tsp. maple syrup over the tenderloin and return the pan to the oven. Cook for about 10 minutes more, turning at least once, until the pork is done.

Remove the pork from the oven and let stand while dishing up the stew into two bowls. Slice the pork and place it on top of the stew and then top with the candied pecans. Serve.

Nutrition Facts

Serving size = about 1 1/2 cups with 4 ounces pork

Servings = 4



Amount Per Serving


Calories 434 Calories from Fat 107
% Daily Value
Total Fat 13g 19%
Saturated Fat 2g 8%
Monounsaturated Fat 4g
Trans Fat 0g
Cholesterol 36mg 12%
Sodium 416mg 17%
Total Carbohydrates 66g 22%
Dietary Fiber 11g 46%
Sugars 9g
Protein 17g
Vitamin A 5% Vitamin C 68%
Calcium 8% Iron 13%
Vitamin K 22 mcg Potassium 1915 mg
Magnesium 88 mg


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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6/9/10 8:22 P

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Apple cheddar soup with sage croutons
Serves 4 to 6

Ingredients


3 tbsp unsalted butter, divided
1 tbsp olive oil
3 Granny Smith apples, peeled, cored and chopped (about 3 cups)
1 cup finely chopped onion
1 cup chopped parsnip (about 2 parsnips)
1 cup chopped carrot (about 2 carrots)
ฝ cup chopped celery
3 cloves garlic, chopped
ฝ tsp finely chopped sage
1 tsp kosher salt
ผ tsp freshly ground black pepper
2 cups water
2 cups apple juice
2 tbsp all-purpose flour
1 cup milk, warmed
6 oz old cheddar cheese, grated
1 recipe sage croutons, see below
Preparation

Heat 1 tablespoon butter and oil in a heavy bottomed pot over medium heat. Add next nine ingredients (apple through black pepper). Cook, stirring often, until vegetables begin to soften, about 5 minutes. Add water and apple juice; bring to a simmer and cook for 15 minutes, or until vegetables are very tender. Workญing in batches, pur้e soup in
a blender until smooth. Return to pot and set aside.

In a separate saucepan, heat remaining 2 tablespoons butter over medium heat. Add flour and cook, stirring conญstantly, for 1 minute. Slowly whisk in milk and stir until mixture thickens, about 2 minutes. Remove from heat, add grated cheese and stir until smooth.

Pour cheese sauce into soup and warm over low heat until hot; do not boil again. Serve garnished with sage croutons.

Sage croutons


2 tbsp unsalted butter
1 tbsp olive oil
3 sage leaves, finely chopped
2 cups focaccia bread cut into 1-inch cubes
Kosher salt and ground black pepper

Preheat oven to 350ฐF. Heat butter and oil in a small sauce-pan over medium heat until butter is frothy. Add sage leaves, stirring to combine. Pour over focaccia pieces in a bowl, tossing to coat. Season lightly with salt and pepper. Spread bread cubes in a single layer on a parchment paper-lined baking sheet and toast in oven until croutons are crispy and golden, about 15 to 20 minutes, stirring halfway through. Set aside until needed as garnish for soup.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
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5/2/10 9:54 A

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Mexican-Style Chicken Stew

Ingredients:
• 2 lbs boneless chicken breasts, skin removed, cut into 1-inch pieces
• 4 to 5 medium potatoes, peeled and cut into small cubes
• 1 (approx. 16 oz) jar mild salsa
• 1 (4 oz) can diced green chile peppers
• 1 (1 1/4 oz) envelope taco seasoning mix
• 1 (8 oz) can tomato sauce
Preparation:
Combine all ingredients in slow cooker. Cover and cook on low for 7 to 9 hours. Serve with warm flour tortillas.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
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3/3/10 10:18 P

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A Healing Curry Recipe


You'll need:

2 tablespoons light olive oil
5-6 cloves fresh garlic, minced
1 red onion, diced
2-3 teaspoons gluten-free red curry powder or paste, to taste
1 teaspoon cumin
1/2 teaspoon fennel seed
2 stalks of celery, chopped
1/2 head white or purple cabbage, shredded
2 large carrots, peeled, sliced or chopped
1 large potato - gold or sweet, diced
2 apples - 1 tart, 1 sweet - cored, peeled and chopped
1/4 cup golden raisins
1 14-oz. can chick peas, rinsed and drained
3 cups vegan broth, more if needed

To add in later:

1 cup light coconut milk, more if needed
A drizzle of agave, to taste
Sea salt and black pepper, to taste
A squeeze of fresh lime or a teaspoon or rice vinegar, to taste
Chopped fresh cilantro, to taste

Pour the oil in the bottom of the Crock Pot or slow cooker. Add the garlic, onion and spices. Stir to coat. Add the rest of the ingredients in the first list. Stir briefly to combine. Cover and cook on low heat for six hours or until the vegetables and potato are tender. I stirred the curry once during the afternoon to make sure all the veggies were moist and mingled.

Before serving, add in the coconut milk, a touch of agave, seasoning and lime or vinegar. Add some chopped cilantro. Taste test and adjust seasonings, balancing the sweet tartness with the fiery creaminess. If you need more liquid, add broth or coconut milk.

Cover and heat through an additional 15 minutes or so.

Serve spooned over rice.

Makes 4 servings.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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3/3/10 10:17 P

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Purple Cabbage & Sweet Potato Soup

This soup can be as mild or as spicy as you like. We threw in a lot of red pepper flakes for heat, and holy mama - it cured all ills!

1 tablespoon light olive oil or peanut oil
1 1/2 teaspoons hot or mild curry paste, or cumin, to taste
1 medium red onion, peeled, diced
4 cloves garlic, minced
1 large sweet potato or yam, peeled, diced
1/2 head purple cabbage, shredded
1 large yellow bell pepper, cored, seeded, diced
1 large Anaheim or Cubanelle pepper, seeded, diced
1 14-oz. can white or pinto beans, rinsed, drained
2 cups vegetable broth
1/2 cup natural peanut butter (or sunflower butter) melted in a half cup of boiled water or broth
1 14-oz. can light coconut milk
2 tablespoons vegan Worcestershire sauce (or molasses)
1/4 to 1/2 teaspoon crushed red pepper flakes, for heat, to taste
2-3 tablespoons chopped fresh cilantro
Juice from 1 fresh lime
1 tablespoon agave nectar, or organic light brown sugar, if it needs it
Sea salt and black pepper, to taste

For garnish:
Chopped fresh cilantro or chopped peanuts

Heat the olive oil in large soup pot. Add the curry powder or cumin and stir for a minute to infuse the oil with spice. Add the onion, garlic, sweet potato, cabbage, yellow pepper and Anaheim pepper. Stir and cook the veggies for 5 -7 minutes, until softened.

Add the beans, broth, peanut butter, coconut milk, Worchestshire sauce, red pepper flakes and cilantro.

Bring the soup to a high simmer, cover, and lower the heat; keep the soup on simmer and cook until the vegetables are tender, about 25 to 30 minutes.

Stir in the lime juice and taste test for seasoning adjustments. Add a little brown sugar, if needed. Season with sea salt and ground pepper, to taste. Warm through.

Serve with a sprinkle of chopped cilantro or peanuts.

Serves 4 as a hearty meal. It's terrific with gluten-free cornbread.

Cook's Note:
• This soup works well in a Crock Pot or slow cooker. Combine the ingredients in your cooker and follow the manufacturer's guidance for cooking vegetable soup.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
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3/3/10 10:16 P

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Pumpkin-Sweet Potato Soup Recipe

2 tablespoons olive oil
1 medium onion, diced
4 medium carrots, peeled, chopped
2 celery stalks, chopped
1/4 to 1/2 teaspoon ground ginger, to taste
1/4 teaspoon nutmeg
1/2 teaspoon curry powder- mild or hot, to taste
Dash of sea salt and freshly ground pepper, to taste
1 14.5-oz. can pumpkin (or 2 heaping cups fresh, peeled and cubed)
1 medium sweet potato, peeled, cubed
6 cups light vegetable broth
2-3 tablespoons dry sherry or white wine, if desired
1/2 coconut milk, to taste

Lime zest for garnish

In a heavy soup pot, heat the olive oil over medium heat, and saut้ the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.

Add in the pumpkin, sweet potato and vegetable broth, and sherry; stir together. Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender.

Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot).

Taste and adjust the seasonings.

Return the pot to low-medium heat. Stir in the coconut milk and blend till smooth. Warm through gently for ten minutes- don't boil it.

Serve in festive bowls, with a sprinkle of lime zest.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
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1/12/10 11:55 A

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Creamy Chicken and Garden Soup

Hands-On Time: 15 minutes
Ready In: 3 to 4 hours
Yield: 4 servings

Ingredients
1/2 package (16 ounces) frozen pepper stir-fry vegetable mix
1 cup frozen corn
1 medium zucchini, sliced
2 bone-in chicken thighs, skinned
1/2 teaspoon minced garlic
1 can (14 ounces) fat-free chicken broth
1/2 teaspoon dried thyme
2 ounces uncooked egg noodles
1 cup half-and-half
1/2 cup frozen green peas, thawed
2 tablespoons chopped parsley
2 tablespoons butter
1 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Directions
1. Coat 4 1/2-quart CROCK-POT slow cooker with nonstick cooking spray. Place stir-fry vegetables, corn and zucchini in bottom. Add chicken, garlic, broth and thyme. Cover; cook on HIGH 3 to 4 hours or until chicken is no longer pink in center. Remove chicken and set aside to cool slightly.
2. Add noodles to CROCK-POT slow cooker. Cover; cook 20 minutes longer, or until noodles are done.
3. Meanwhile, debone and chop chicken. Return to CROCK-POT slow cooker. Stir in remaining ingredients. Let stand 5 minutes before serving.


Edited by: ANGELMOM37 at: 1/12/2010 (11:56)
Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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1/12/10 11:54 A

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Wild Mushroom Beef Stew

Hands-On Time: 15 o 20 minutes
Ready In: 10 to 12 hours (LOW) or 4 hours (HIGH)
Yield: 5 servings

Ingredients
1 1/2 to 2 pounds beef stew meat, cut into 1-inch cubes
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/2 cups beef broth
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1 bay leaf
1 teaspoon paprika
4 shiitake mushrooms, sliced
2 medium carrots, sliced
2 medium potatoes, diced
1 small white onion, chopped
1 stalk celery, sliced

Directions
1. Put the beef in the 4 1/2-quart CROCK-POT slow cooker. Mix together the flour, salt and pepper and sprinkle over the meat; stir to coat each piece of meat with flour. Add the remaining ingredients and stir to mix well.
2. Cover; cook on LOW 10 to 12 hours or on HIGH for 4 to 6 hours. Stir the stew before serving.



Edited by: ANGELMOM37 at: 1/12/2010 (11:56)
Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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1/11/10 11:10 P

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Beef and Barley Stew
Servings Per Recipe 8 servings
________________________________________
• Amount Per Serving
• Calories 184
• Total Fat (g) 4
• Sodium (mg) 283
• Carbohydrate (g) 20
• Fiber (g) 4
• Protein (g) 17
________________________________________
Ingredients
• 1 pound lean beef stew meat
• 1 tablespoon vegetable oil
• 1 package (32 ounces) reduced-sodium beef broth
• 2 cups baby carrots
• 1/2 package (16 ounces) frozen small whole onions (1-3/4 cups)
• 2 stalks celery, sliced
• 1 cup water
• 3/4 cup pearl barley
• 1/2 teaspoon pumpkin-pie spice
• 1/4 teaspoon ground black pepper
• 1/4 cup chopped fresh parsley
Directions
1. In a large skillet, brown stew meat in hot oil over medium-high heat. Then transfer to your 4-quart slow cooker. Stir in all of the remaining ingredients except the parsley.
2. Cover and cook on low for 9 to 10 hours or on high for 4-1/2 to 5 hours- whichever you find more convenient. If you want the broth to be a little thinner, stir in 1/4 cup of water at a time until it reaches the consistency you like. Spoon the stew into bowls and sprinkle with parsley.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
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1/10/10 10:09 P

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Pork Chop Soup

Time:
30 Min
Cook Time:
2 Hrs
Ready In:
2 Hrs 30 Min
Original Recipe Yield 8 servings

Ingredients
• 2 (8 ounce) bone-in pork chops
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon chili powder
• 1 bay leaf
• 3 cups chicken broth
• 2 cups water
• 2 tablespoons soy sauce
• 1/4 cup flour
• 3 potatoes, cut into small chunks
• 1 cup chopped broccoli
• 1 carrot, diced
• 1 onion, diced
• 2 stalks celery, diced
Directions
1. Place pork chops, paprika, oregano, garlic powder, salt, pepper, chili powder, bay leaf, chicken broth, water, and soy sauce in a large stock pot. Bring to a boil, uncovered, then reduce heat to medium low and let simmer for 1 hour. Remove the pork chops and set aside to cool.
2. Whisk 3/4 cup of the cooking liquid with the flour; set aside. When the pork chops are cool remove and discard any bones or fat. Chop or shred the meat into bite size pieces.
3. Add the potato, broccoli, carrot, onion, celery, and cooked pork back to the pot. Bring the mixture to a boil, stir in the flour mixture. Reduce heat and simmer for 1 hour. Remove the bay leaf and gently mash the potatoes before serving.
Nutritional Information
Amount Per Serving Calories: 164 | Total Fat: 4.2g | Cholesterol: 20mg


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
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1/10/10 10:08 P

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Quick & Creamy Chicken Stew

Prep Time:
10 min
Total Time:
25 min
Makes:
4
What You Need!
3/4 lb. (340 g) small red potatoes (about 8), quartered
2 Tbsp. water
1 Tbsp. oil
1 lb. (450 g) boneless skinless chicken breasts, cut into bite-size pieces
1 can (10 fl oz/284 mL) reduced-fat condensed cream of chicken soup
1/4 cup KRAFT CALORIE-WISE Zesty Italian Dressing
2 cups frozen peas and carrots
1/2 cup (1/2 of 250-g tub) PHILADELPHIA Herb & Garlic Light Cream Cheese Spread
Make It!
PLACE potatoes and water in microwaveable dish; cover with lid. Microwave on HIGH 7 min. or until potatoes are tender. Meanwhile, heat oil in large saucepan on medium-high heat. Add chicken; cook 7 min. or until evenly browned, stirring occasionally.
ADD potatoes, soup, dressing and frozen vegetables to saucepan. Bring to boil; cover. Reduce heat to medium-low; simmer 3 min. or until chicken is cooked through and vegetables are heated through.
STIR in cream cheese; cook 3 min. or until melted, stirring occasionally.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
LRRSNDRS's Photo LRRSNDRS Posts: 1,368
11/18/09 8:14 A

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These sound so good. I love soup and will definitely be trying at least some of them. Thanks for sharing them.








Lorri

With prayer and Gods help all things are possible


 Pounds lost: 5.0 
 
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11/7/09 7:17 A

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Carrot, Tomato and Zucchini Soup

Cook Time: 30 minutes
Ingredients:
• 1 medium onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 tsp ground coriander
• 4 medium carrots, peeled and sliced
• 1 medium zucchini, halved lengthwise, then sliced
• 1 14.5 ounce can diced tomatoes, undrained
• 3 cups fat-free, low-sodium chicken broth
• 1 cup fresh cilantro, roughly chopped
Preparation:
Heat 2 tsp canola oil in large pot on medium heat. Saut้ onions and garlic until softened. Add ground coriander and stir well. Add carrots and zucchini, followed by canned tomatoes and broth. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes. Add fresh cilantro. Stir and simmer for 5 more minutes.
Remove from heat, transfer soup to a blender, working in batches if necessary. Blend until smooth.
Serves 6-8
Per Serving: Calories 104, Calories from Fat 17, total Fat 1.9g (sat 0.3g), Cholesterol 0mg, Sodium 153mg, Carbohydrate 17.6g, Fiber 4.9g, Protein 4g


Broccoli Soup

Cook Time: 30 minutes
Ingredients:
• 2 tsp olive oil
• 1/2 medium onion, finely chopped (about 3/4 cup)
• 1 stalk celery, finely chopped
• 1 medium Yukon Gold potato, peeled and cubed
• 4 cups fresh broccoli, including stems, chopped
• 2 cups low-sodium, fat-free chicken or vegetable broth
• 1 1/2 cups nonfat milk
Preparation:
Heat oil on medium heat in a soup pot or Dutch oven. Gently saut้ onion and celery for 3-4 minutes, until onion is softened. Add potato and chopped broccoli, followed by the broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.
Allow soup to cool slightly, then transfer to a blender in 2-3 batches, and blend until smooth. Return soup to pot and heat gently until ready to serve.
Serves 6.
Per Serving: Calories 88, Calories from Fat 16. Total Fat 1.8g (sat 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g




Cauliflower Soup


Cook Time: 35 minutes
Ingredients:
• 2 tsp canola olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, crushed
• 1 medium leek, white part only, finely sliced
• 1 stick of celery, thinly sliced
• 1 tsp dried thyme
• 1 medium cauliflower (about 1 1/2 -2 pounds), trimmed and cut into small florets
• 1 medium Yukon gold potato, cut into 1-inch pieces
• 4 cups fat-free, low-sodium broth
• 1/4 cup fresh parsley, chopped
• Freshly ground black pepper
Preparation:
Heat oil on medium in a large heavy-bottomed saucepan or soup pot. Saut้ onions, garlic, leek and celery, and cook until softened - about 4-5 minutes. Sprinkle thyme. Add cauliflower florets and potato pieces followed by the chicken broth. Bring to a boil, then turn heat to low; stir in parsley, then cover and simmer for 25 minutes, until cauliflower and potato are soft.
Remove from heat and cool a little. Blend in batches in a blender or food processor. Add freshly ground pepper to taste.
Makes 8 cups.
Per cup: Calories 102, Calories from Fat 17, Total Fat 1.9g (sat 0.2g), Cholesterol 0mg, Sodium 92mg, Carbohydrate 17g, Fiber 4.6g, Protein 4.2g


Low Fat Tomato Spinach Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
• 2 tsp olive oil
• 2 garlic cloves, finely chopped
• 1 cup finely chopped onion
• 1/2 cup finely chopped celery
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 28-ounce can crushed tomatoes
• 1 15-ounce can diced tomatoes
• 2 cups fat-free, low-sodium vegetable broth (such as Kitchen Basics)
• 3-ounces fresh spinach, chopped
• 1/4 cup chopped fresh basil
• 1 tbsp balsamic vinegar
• Freshly ground black pepper
Preparation:
Heat oil in Dutch oven or soup pot. Gently saut้ garlic, onion and celery until softened. Sprinkle thyme and oregano, and stir. Add canned crushed and diced tomatoes, and vegetable broth, followed by chopped spinach and basil and stir until wilted. Bring to a boil, then reduce heat and simmer for 15-20 minutes. Stir in balsamic vinegar and season with freshly-ground black pepper.
Serve with crusty whole-grain bread
Serve 4-6
Per 1 cup Serving: Calories 115, Calories from Fat 20, Total Fat 2.2g (sat 0.3g), Cholesterol 0mg, Sodium 309mg, Carbohydrate 19.3g, Fiber 5.2g, Protein 4.5g


Edited by: ANGELMOM37 at: 11/8/2009 (09:23)
Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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9/21/09 7:45 A

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New Potato-Chicken Stew

Prep Time:5 min
Start to Finish:25 min

Makes:4 servings (about 1 1/2 cups each)



2 cups broccoli flowerets or snap pea pods
1 cup water
6 new red potatoes, (3/4 pound), cut into fourths
3 boneless skinless chicken breast halves, (3/4 pound), cut into 1-inch cubes

1 jar (12 ounces) chicken gravy
1. Mix all ingredients in 3-quart saucepan.
2. Heat to boiling, stirring occasionally; reduce heat. Cover and simmer 15 to 20 minutes, stirring occasionally, until potatoes are tender and chicken is no longer pink in center.
________________________________________
Nutrition Information
1 Serving: Calories 245 (Calories from Fat 70 ); Total Fat 8 g (Saturated Fat 2 g); Cholesterol 55 mg; Sodium 560 mg; Total Carbohydrate 22 g (Dietary Fiber 3 g); Protein 24 g Percent Daily Value*: Vitamin A 28 %; Vitamin C 22 %; Calcium 6 %; Iron 12 % Exchanges: 1 Starch; 1 Vegetable; 3 Very Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.



Edited by: ANGELMOM37 at: 11/8/2009 (09:23)
Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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8/16/09 6:30 P

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Recipe 18
Chunky Ham and Veggie Soup
6 Servings

2 C. cubed fully cooked ham
3/4 tsp. dried thyme leaves
1/4 tsp. pepper
1 bag (16 oz.) froze green beans, potatoes, onions and red peppers
2 cans (14-1/2 oz. each) ready-to-serve chicken broth]
Reduced-fat sour cream, if desired

Mix all ingredients except sour cram in 2-quart saucepan. Heat to boiling; reduce heat. Simmer uncovered 6 to 8 minutes, stirring occasionally, until vegetables are tender. Top each serving with sour cream.

1 Serving: Cal 125, Calories from Fat 45, Fat 5g, Saturated 2g, Cholesterol 25mg, Sodium 1300mg, carbohydrate 7g, Dietary Fiber 1g, Protein 14g.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
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221.7
180.85
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6/23/09 8:36 P

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French Onion Soup

6 cups sliced onions
1/4 cup butter
1/4 teaspoon salt
3-10 ounce cans beef broth
1 tablespoon worcestershire sauce
Parmesan cheese
Croutons

Melt butter in a 2 quart saucepan. Add onions, cover and simmer 20 minutes. Add beef broth, salt and worcestershire sauce. Simmer 10 minutes. Serve with parmesan cheese and croutons. Yield 6 servings.





Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
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Posts: 5,299
1/28/09 9:11 A

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BROCCOLI SOUP

• 2 tablespoons margarine
• 1/2 cup chopped onion
• 3/4 cup chopped celery
• 2 – 10 oz. packages frozen broccoli – thawed enough to separate
• 2 cups chicken broth (fat free)
• 1 cup nonfat milk
• 1/2 lb. processed reduced fat cheese, cubed (Velveeta)
• salt and pepper to taste


1. In medium saucepan, heat the margarine. Add onion, celery and cook until wilted.
2. Add broccoli and broth. Quickly bring to a boil. Cover and simmer until broccoli is tender, about 5 minutes.
3.Puree in blender (will need to do in two batches).
4. In the saucepan, stir together the broccoli puree, milk and cheese. Add salt and pepper to taste, and then heat. If the soup is thicker than you like, add more broth or milk and re-season.

Makes 5 servings.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/10/09 9:21 A

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Healthy Crockpot Beef Stew

This low fat, low sodium crockpot beef stew is full of flavor.
Prep Time: 20 minutes
Cook Time: 10 hours,

Ingredients:

1 lb. beef stew meat
1 Tbsp. flour
1/8 tsp. pepper
1/2 cup red wine or beef broth
2 cups low sodium beef broth
2 (14 oz.) cans Italian seasoned diced tomatoes, undrained
3 cloves garlic, minced
1 onion, chopped
9 oz. pkg. frozen cut green beans, thawed
9 oz. pkg. refrigerated fettuccine, cut in half

Preparation:

Toss beef stew meat with flour and pepper and place in a 3 1/2 quart or larger crockpot. Add remaining ingredients except beans and pasta. Stir well. Cover and cook on low for 10-12 hours until beef is tender. Stir in green beans and pasta. Increase heat to high and cover crockpot. Cook 8-12 minutes longer until pasta is tender. 4 servings


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/10/09 9:17 A

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Fruited Chicken Stew

50 min | 20 min prep

Hearty stew that goes well with a thick slice of crusty bread
SERVES 4 -6 (change servings and units)

Ingredients

1 (15 ounce) can fat-free chicken broth
1 (6 ounce) can tomato paste
1 (6 ounce) can water
1 teaspoon cumin
1/4 teaspoon cinnamon
1/8 teaspoon cayenne
1/8 teaspoon allspice
1/4 cup raisins
1/4 cup apricot, diced
1 medium onion, chopped
2 garlic cloves
1 1/2 lbs butternut squash, peeled, seeded and chopped into quarter inch dice
1 (16 ounce) can chickpeas, rinsed and drained
1 boneless skinless chicken breast, cubed
1/4 cup frozen peas (for color) (optional)

Directions

1 In large saucepan over medium-high heat combine broth, water, tomato paste and seasonings
2 Add remaining ingredients and bring to a boil.
3 Reduce heat to medium-low, cover and simmer 25-30 minutes until chicken and squash are cooked through.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/10/09 9:12 A

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Southwestern Chicken Soup Dinner Tonight


It is also good with baked tortilla chips.

Yield
6 servings (serving size: 1 2/3 cups soups and 1 lime wedge)

Ingredients
Cooking spray
1 cup chopped onion
3 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1/4 cup uncooked white rice
1 teaspoon ground cumin
1 (16-ounce) can Great Northern beans, rinsed and drained
3 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup coarsely chopped fresh cilantro
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup chopped seeded tomato
3/4 cup diced peeled avocado (about 1 medium)
1 tablespoon fresh lime juice
6 lime wedges
Preparation

Heat a large saut้ pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and saut้ 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.

Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.


Nutritional Information
Calories:274 (25% from fat)
Fat:7.7g (sat 1.5g,mono 3.9g,poly 1.3g)
Protein:28.4g
Carbohydrate:23.1g
Fiber:6g
Cholesterol:60mg
Iron:2.6mg
Sodium:516mg
Calcium:65mg


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/10/09 9:04 A

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15! Bean Soup

6ผ hours | 10 min prep
SERVES 8 -10 (change servings and units)

Ingredients
1 (16-20 ounce) bag dried 15 bean mix, with seasoning pack
1 (8 ounce) can tomato sauce
3 ham hocks or 1 meaty ham bone
1 (16 ounce) can diced tomatoes
1/2 head garlic, minced
1 onion, chopped
3 stalks celery, chopped
3 carrots, chopped
2 chicken bouillon cubes
6 cups water
2 bay leaves
seasoning salt
pepper, to taste
Directions
1 Presoak beans overnight, or boil them according to package.
2 Combine all in crockpot.
3 Cook on high 6-8 hours, or until beans are soft.
4 Remove ham hocks/bone (strip meat off and add back to soup if desired) and bay leaves.
5 ENJOY!
6 Could also be done on the stove top by simmering all on low for 3-4 hours (until beans soften).


Edited by: ANGELMOM37 at: 1/10/2009 (09:10)
Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/10/09 9:00 A

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Here is one the I found on our site:

Heart Healthy 15 Bean Soup

If you love beans and are looking for a high protien, warm the body low fat soup this is it!

195 Minutes to Prepare and Cook

Ingredients

15 Bean Soup
16 oz pkg of mixed vegetables
8 ox pkg of crinkle cut carrots
1lb cubed lean ham
1cup onion
2 cups V8 juice

Directions

Soak beans in water overnight
drain water and add 2 quarts water bring to a boil. Begin to simmer for 2-21/2 hours. After soup has simmered 1 hour I add the V8, onion and ham. During last 1/2 hour cooking time, add the vegetables. I will sometimes leave simmering up to 3 hours total time to make sure the beans are cooked.
For added spice add some hot sauce or cajun spice. I have added diced tomatoes too.
Yield approx. 3 quarts serves 14-16
serving size 1/2 cup


Number of Servings: 14

Recipe submitted by SparkPeople user COPPERPENNI.
Number of Servings: 14



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
G_TWINS's Photo G_TWINS SparkPoints: (85,184)
Fitness Minutes: (92,836)
Posts: 4,912
1/9/09 9:13 A

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Looking for a recipe for 15 bean soup

Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work. - H.L. Hunt


 current weight: 171.2 
 
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