Author: Sorting Last Post on Top ↓ Message:
PEACEFULHOME's Photo PEACEFULHOME SparkPoints: (59,962)
Fitness Minutes: (20,891)
Posts: 5,407
10/30/13 8:57 P

My SparkPage
Send Private Message
Reply
This recipe came from Marlene Koch's recent newsletter:

Sweet Potato Pumpkin Harvest Soup

Makes 5 servings

Ingredients:
2 tsp. canola oil
1 medium onion, diced
1 medium sweet potato
1 (15 oz.) can 100% pure pumpkin
2 (14 oz.) cans reduced-sodium chicken broth
1 Tbsp. brown sugar
3/4 tsp. dried thyme, crushed
1/4 tsp. salt, or to taste
Pinch black pepper
Pinch of cayenne pepper, optional
Light sour cream for garnish, optional

Instructions:
1. Heat the oil in a large soup pot over medium heat. Add the onion and saute for 8 to 10 minutes, or until well softened and starting to caramelize.

2. While the onion is cooking, pierce the sweet potato with a fork and place in the microwave. Cook on high for 6 or 7 minutes, or until soft when pierced with a fork. Let cool for 2 minutes.

3. Add the pumpkin, broth, brown sugar, thyme, salt, black pepper, optional cayenne pepper and flesh of the cooked sweet potato. Cover and simmer for 10 to 15 minutes, stirring occasionally.

4. Transfer the hot soup to a blender, or use an immersion blender, and puree the soup until smooth. If using a blender, return the pureed soup to the pot and bring to a low simmer for 1 to 2 minutes until warm. Serve garnished with a swirl of sour cream, if desired.

Nutritional Information Per Serving (1 cup): Calories 100; Carbohydrate 18 g; (Sugars 10 g) ; Total Fat 2 g (Sat Fat 0g); Protein 3 g; Fiber 4 g; Cholesterol 0 mg; Sodium 330 mg;
Food Exchanges: 1 Starch; Carbohydrate Choices 1; Weight Watchers Plus Points Comparison: 2

My note: DH and I loved this and it will be one we have again and again. I used the optional cayenne pepper and light sour cream.

Edited by: PEACEFULHOME at: 10/30/2013 (21:04)
Jan

Pacific NW Time Zone PDT



 current weight: 213.6 
 
238
216
194
172
150
ANNINSD Posts: 5,878
10/30/13 1:26 P

Send Private Message
Reply
Meatball & Macaroni Stew (serves 6)

3/4 of a large English Muffin, cut into 1/3 inch pieces
3 tabl. milk
1/2 lb. gr. round or extra lean gr. beef
1/4 c. freshly grated Parmesan cheese
1/8 tsp. freshly groound black pepper
1/8 tsp. salt
1 egg white
1/4 c.. chopped fresh parley

1 tsp. margarine
2 c. chopped onion
2 cloves garlic, minced
1 1/2 tsp. dried whole basil, crumbled
1 tsp. dried oregano, crumbled
1 bay leaf
1 (28 oz) can crushed Italian style tomatoes or
diced tomatoes, undrained
3 tabl. tomato paste
1/2 c. tomato sauce
1 can (14 oz) chicken broth, defatted
2/3 c. Burgandy or other dry red wine
2 tsp. sugar
1/2 tsp salt
1 (10 oz) pkg. frozen peas, defrosted
3 c. cooked elbow macaroni (cooked without fat
About 6 oz. dry
Freshly ground black pepper to taste

Combine muffin pieces and milk in a large bowl, stir well and let stand for 5 min. or until liquid is absorbed. Add beef and next 5 ingredients, stir well. Shape mixture into 18 (1 inch) balls.
Cover with plastic wrap and refrigerate while doing the next step.

IT IS IMPORTANT TO CHILL THE MEAT BALLS OR THEY WILL JUST FALL ABOUT WHEN YOU ADD THEM TO THE STEW. Trust me - - - - I know.

Coat a large nonstick Dutch oven or pot with cooking spray, place over med. high heat and add margarine. When hot add onion and saute, stirring often. for 7 - 8 min. Add garlic, and continue to saute, stirring often, for 2 - 3 min. Add basil, oregano, and bay leaf, cook 1 min. Stir in tomatoes, tomato paste, tomato sauce, broth, wine, sugar, and salt. Bring to a boil.

Drop reserved meat balls into stew one at a time. Reduce heat and simmer uncovered 15 min. or until meatballs are cooked. Discard bay leaf. Stir in defrosted peas and cook 2 min.
Stir in cooked macaroni and cook 1 min. longer. Season with blk pepper. Taste for seasonings, adjust if necessary.

Per 1 cup serving: Cal. 168, Pro. 12/6g, fat, 4.4g, Carbo, 21.3g, Chol 21 mg, Sodium 445 mg.

NOTES: This is an easy recipe to double and make some freezer meals. I have added the cooked macaroni and frozen it but it does get a little over cooked when it is reheared, especially reheated on the stove top. Not so bad reheated in the microwave. This time I made it with out adding the pasta and will add the cooked pasta when I defrost and reheat. I made 5 freezer meals and figure 2 1/4 oz of dry pasta for each.

Ann


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/5/11 2:57 P

Send Private Message
Reply
BIG BATCH VEGETABLE SOUP
serves 8 176 cal, 4.1g fat, 5.4g fiber

2 tabl. olive oil
2 cups chopped onions or thinly slided leeks. (white part only)
1 cups thinly sliced celery
2 tsp. Italian seasoning.
Coarse salt and ground pepper

2 cans (14.5 oz. each) reduced sodium vegetable or chicken broth
1 can (28 oz) diced tomatoes with juice
1 tabl. tomato paste
8 cups mixed fresh or frozen vegetables

Heat oil in a large stock pot over med. heat. Add onions or leeks, celery and Ital. Seasoning, salt and pepper. Cook stirring frequently until onions are translucent. 5 - 8 min.

Add broth, tomatoes, and their juice, tomato paste and 3 cups of water to pot. Bring mixture to a boil. Reduce heat to a simmer and cook uncovered 20 min.

Add vegetables to pot and return to simmer. Cook uncovered until veg. are tender 20 - 25 min.

For 1/2 a recipe I use 1 cup veg. broth and 1 veg. bouillon cube with the water.

I also use frozen mixed vegetables in a bag.

Ann

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
NANASKNOLL's Photo NANASKNOLL Posts: 605
9/7/11 7:50 P

Send Private Message
Reply
emoticon
CREAM OF CELERY, CHICKEN, MUSHROOMS SAUCE-SOUP

Use as 10 oz CAN SOUP

Celery Sauce
1/2 cup chopped celery
1/8 teaspoon celery seed
salt and pepper to taste (opt.)

Chicken Sauce
1/4 cup chopped chicken breast
pinch of celery seed
salt and pepper to taste (opt.)
1/2 teaspoon chicken bouillon paste (Organic or Better Than Bouillon Chicken Base). See Bouillon Alternative NOTE:

Mushroom Sauce
1/2 cup chopped fresh mushrooms or 1/4 cup dehydrated mushrooms chopped
pinch of celery seed
salt and pepper to taste (opt.)

The Soup Sauce
1/4 cup chopped onion
1 Tablespoon butter or margarine
1/8 teaspoon granulated garlic
salt to taste I use about 1/8 teaspoon
1 1/2 cups 1% or non-fat milk (see Note)
3 Tablespoons flour
1/2-1 Tablespoon Kraft 100% Parmesan & Romano grated cheese with no fillers
Cooking spray

1. Saute onion, celery or mushrooms in a pan that has been generously sprayed with cooking spray on med-low heat until onion is transparent.
2. Meanwhile in a Quick Shaker or jar with a lid add your 1 1/2 cup milk, 3 tablespoons of flour and spices. Shake till completely blended.
3. Pour this into your sauted vegetables.
If making Chicken sauce add your chopped chicken at this time
4. Cook and stir over medium heat until sauce thickens.
5. When the sauce has thickened, remove from heat and add the Parmesan Romano cheese.
Use as you would any can of mushroom soup.


NOTE: substitution 1 1/2 cup water & 2/3 cups instant dry milk powder.
Bouillon Alternative NOTE: You can substitute chicken broth and 2/3 cup of dry milk powder in place of bouillon.



 current weight: 158.0 
 
165
162.5
160
157.5
155
ANNINSD Posts: 5,878
3/7/11 11:12 A

Send Private Message
Reply

Yes, sweet potatoes in the stew!!!

CARIBBEAN PORK STEW

1 1/2 cups (8 ounces) sliced raw sweet potatoes
2 cups frozen whole-kernel corn, thawed
2 cups frozen cut green beans, thawed
1/2 cup chopped onion
16 ounces lean pork tenderloin, cut into 36 pieces
1 (16-ounce) can tomatoes, chopped and undrained
1/2 cup water
2 tablespoons granular Splenda
2 teaspoons JO’s Chili Seasoning

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine sweet potatoes, corn, green beans, and onion. Evenly arrange pork pieces over top of vegetables. In a medium bowl, combine undrained tomatoes, water, Splenda, and JO’s Chili Seasoning. Pour mixture evenly over pork. Cover and cook on LOW for 8 hours. Mix well before serving.

Serves 6 (1 1/4 cups) - Each serving equals:

HE: 2 Pr, 1 1/2 Ve, 1 Br, 1 OC
232 Calories, 4g Fa, 21g Pr, 28g Ca, 163mg So, 57mg Cl, 4g Fi
DIABETIC: 2 Mt, 1 St, 1 1/2 Ve

HINT: Substitute any reputable brand for JO’s Chili Seasoning.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 4:38 P

Send Private Message
Reply
Tavern Cheese Soup

3 cups diced raw potatoes -- (15 ounces)
1 cup chopped celery
1/2 cup chopped onion
2 cups Healthy Request Chicken Broth -16 oz can
1 cup + 2 tablespoons (4½ ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup Carnation Nonfat Dry Milk Powder
1-1/2 cups water
2 teaspoons Worcestershire sauce
1 teaspoon yellow mustard
1/8 teaspoon black pepper

In a large saucepan, combine potatoes, celery, onion, and chicken broth. Bring mixture to a boil. Lower heat and simmer for 20 to 30 minutes or until potatoes are tender. Remove from heat and mash mixture (do not drain) with a potato masher until smooth. Gently stir in Cheddar cheese. In a medium bowl, com-bine dry milk powder and water. Add milk mixture to potato mixture. Mix well to combine. Stir in Worcestershire sauce, mustard, and black pepper. Return saucepan to heat and continue simmering for 6 to 8 minutes or until mixture is heated through and cheese melts, stirring often. Serves 6

Each serving equals:
HE: 1 Protein, 1/2 Skim Milk, 1/2 Bread, 1/2 Vegetable
151 Calories, 3gm Fat, 12 gm Protein, 19 gm Carbohydrate, 593mg Sodium, 157 mg Calcium, 2 gm Fiber
DIABETIC: 1 Meat, 1/2 Skim Milk, 1/2 Starch, 1/2 Vegetable

Cooking Healthy Across America, Pg. 63


Description:
"3 ww points"
Yield:
"1 Cup"



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 4:36 P

Send Private Message
Reply

Chunky Corn-Ham Chowder

James told me this was better than a ham-and-cheese on rye! He's Iowa born and bred, so of course he loves recipes that include a healthy helping of corn. He's not alone, either--most men tell me they just can't get enough corn, and that it make just about everything but dessert better.

Serves 4 (1 cup)

1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1/2 cup diced onion
1 cup (5 ounces) diced raw potatoes
1 cup water
1 1/2 cups frozen whole kernel corn
1 1/2 cups (one 12-fluid ounce can) Carnation Evaporated Skim Milk
2 teaspoons dried parsley flakes
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/4 teaspoon black pepper

In a large saucepan, combine ham, onion, potatoes, and water. Cook over medium heat until potatoes are tender, about 10 minutes. Stir in corn, evaporated skim milk, parsley flakes, Cheddar cheese, and black pepper. Continue cooking, stirring often, until mixture is heated through and cheese is melted.

Each serving equals:
HE: 2 Protein, 1 Bread, 3/4 Skim Milk, 1/4 Vegetable
**********269 Calories, 5 gm Fat, 23 gm Protein, 33 gm Carbohydrate, 641 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 1 Starch, 1 Skim Milk

Cooking Healthy with a Man in Mind
Joanna M Lund

pg 89


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 4:35 P

Send Private Message
Reply

Italian Chicken Spaghetti Soup

Parmesan cheese gives you a lot of flavor for not a lot of calorie and fat grams, especially when you use the nonfat version. So make a small deduction from your daily food bank account and you'll yell, "Magnifico!" "Delicioso!" just like the men of Italy who always appreciate good food. To make for easier eating, and just because it's fun, break up the spaghetti in smaller pieces before dropping it into the pot.

Serves 4

2 cups (one 16-ounce can) Healthy Request Chicken Broth
2 cups water
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1 cup finely chopped celery
1/2 chopped onion
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1 1/2 cups (8 ounces) diced cooked chicken breast
1 teaspoon Italian seasoning
1 teaspoon dried parsley flakes
3/4 cup (1 1/2 ounces) uncooked broken spaghetti
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large saucepan, combine chicken broth, water and chicken soup. Stir in celery and onion. Bring mixture to a boil. Add mushrooms, chicken, Italian seasoning, parsley flakes, and spaghetti. Mix well to combine. Cover. Lower heat and simmer 30 minutes. For each serving, spoon 1 1/2 cups soup into a bowl and top with 1 tablespoon Parmesan cheese.

Each serving equals:
HE: 2 1/4 Protein, 1 Vegetable, 1/2 Bread, 1/2 Slider, 13 Optional Calories
**********
232 Calories, 4 gm Fat, 25 gm Protein, 24 gm Carbohydrate, 793 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 1 1/2 Starch, 1/2 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 79


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 4:34 P

Send Private Message
Reply

Tomato Rice Fagioli Soup

Here's a terrific rice and cheese combo--rich, fragrant, and oh-so-delicious, with the pleasant surprise of green beans to make it even more filling. It stirs up quickly and reheats well.

Serves 4

1 (10 3/4 ounce) can Healthy Request Tomato Soup
1 1/3 cups skim milk
1 teaspoon Italian seasoning
2 teaspoons dried onion flakes
1 cup (one 8-ounce can) cut green beans, rinsed and drained
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
2/3 cup (2 ounces) uncooked instant rice
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large saucepan, combine tomato soup, skim milk, Italian seasoning, and onion flakes. Stir in green beans and mushrooms. Bring mixture to a boil. Stir in rice. Cover and remove from hear. Let set 5 minutes. For each serving, spoon 1 cup soup into a bowl and top with 1 tablespoon Parmesan cheese.

Each serving equals:
HE: 3/4 Vegetable, 1/2 Bread, 1/3 Skim Milk, 1.4 Protein, 1/2 Slider, 10 Optional Calories
**********
153 Calories, 1 gm Fat, 7 gm Protein, 29 gm Carbohydrate, 486 mg Sodium, 5 gm Fiber
**********
DIABETIC: 1 1/2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund

pg 70




Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 10:22 P

Send Private Message
Reply

Creamy Pot Stew
JoAnna M. Lund

With this collection of recipes and a family that loves meat and potatoes, you can prepare a different "beefy" stew as often as you like! Use a sturdy potato for best results--Yukon Gold are great if you can get 'em.
Serves 6 (1 1/4 cups)

1 3/4 cups (one 15-ounce can) Swansons Beef Broth
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 teaspoons dried parsley flakes
1/4 teaspoon black pepper
1 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
2 cups sliced raw potatoes
16 ounces lean round steak, cut into 36 pieces

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine beef broth, mushroom soup, parsley flakes, and black pepper. Stir in carrots, celery, onion, and potatoes. Add steak pieces. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2 Protein, 1 Vegetable, 1/3 Bread, 1/4 Slider, 13 Optional Calories
****************************************
*********************
205 Calories, 5gm Fat, 23gm Protein, 17gm Carbohydrate,
495mg Sodium, 66mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"A Potful of Recipes, page 120 or A Deluxe Potful of Recipes, page 140"


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 10:20 P

Send Private Message
Reply

Chinese Chicken Soup

4 (1 1/2 cup) servings

3 1/2 cups canned chicken broth
1/2 cup chopped onion
1 cup sliced celery
1/4 teaspoon minced garlic
4 oz cooked chicken, diced
1/2 cup sliced canned mushrooms
1 Tablespoon soy sauce
1 1/2 oz instant rice
1 (6 oz) pkg frozen snow peas
1/2 cup sliced water chestnuts

In a large saucepan combine chicken broth, celery, onion and minced garlic. simmer over medium hat bout 10 minutes. Add chicken, mushrooms and soy sauce. Bring to a boil. Add rice, frozen snow peas and water chestnuts. Cover and remove from heat. Let set 5 minutes.

Each serving equals: 1 1/4 vegetable, 1 Protein, 1/2 Bread

Healthy Exchanges Newsletter, Vol 1, Issue 3 - March 1992
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 3:00 P

Send Private Message
Reply

Country Potato Soup

As far as I'm concerned, the best soup to pack in your lunch box is a potato soup, and this is one of the best!

3 cups (15 ounces) diced raw potatoes
1/2 cup chopped celery
1/2 cup chopped onion
2 cups (one 16 ounce can) Healthy Request Chick Broth
2 cups skim milk*
1 teaspoon dried chives
1/2 cup Land O Lakes no fat sour cream
3 tablespoon all purpose flour

In a large saucepan, combine potatoes, celery, onion and chicken broth. Bring mixture to a boil. Lower heat, cover, and simmer for 15 minutes or until vegetables are tender, stirring occasionally. Stir in 1 cup skim milk and chives. In a small bowl, combine remaining 1 cup skim milk, sour cream and flour. Gradually stir milk mixture into potato mixture. Continue simmering until soup thickens, stirring occasionally.

Serves 4 (1 1/2 cups) Each serving equals:
HE: 1 Br, 1/2 SM, 1/2 Ve, 1/4 Sl, 18 OC
**********
188 Calories, 0 gm Fa, 10 gm Pr, 37 gm Ca, 363 mg So, 209 mg Cl, 2 gm Fi
**********
DIABETIC: 1 1/2 St, 1/2 SM, 1/2 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 4 - April 2000, pg 9
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/4/11 9:22 P

Send Private Message
Reply
Country Chicken Chowder serves 4 (1 1/2 cups)

1 cup finely chopped celery
1/2 cup chopped onion
1 (10 3/4oz) can Healthy Request Cream of Chicken Soup
1 (12 fluid oz) can Carnation Evaporated f/f milk
3/4 cup water
1 tsp. dried parsley flakes
1 (8oz) can whole kernel corn, rinsed and drained
1 1/2 cups (8 oz) diced cooked potatoes
1 cup (5oz) diced cooked chicken breast
1/4 cup Hormel Bacon bits

In a large saucepan sprayed with butter flavored cooking spray, saute celery and onion for 6 - 8 min. Stir in chicken soup, evap. milk, water and parsley flakes. Add corn, potatoes, chicken, and bacon bits. Mix well to combine. Lower heat and simmer for 5 min. or until mixture is heated through, stirring occasionally.

HINT: If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli or use a 5 oz. can of chicken breast, packed in water.

Each serving equals:
HE 1 1/4 protein, 1 bread, 3/4 f/f milk, 3/4 vegetable, 3/4 slider, 10 opt calories

288 calories, 4g fat, 24g protein, 39g carbo, 774mg sodium, 265mg calcium, 3g fiber

Diabetic Exch. 2 meat, 1 1/2 starch, 1 f/f milk, 1/2 veg.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 10:05 P

Send Private Message
Reply

Savory Cream of Tomato-Noodle Soup

No Time to Cook, pg 6

1 (10 3/4 oz) can Healthy Request Tomato Soup
1 3/4 cup (one 15 oz can) Hunt's Chunky Tomato Sauce
1 cup water
1/3 cup Carnation Nonfat Dry Milk Powder
1 1/2 teaspoons dried basil
1 teaspoon dried onion flakes
1 teaspoon Sugar Twin or Sprinkle Sweet
1 cup cooked noodles, rinsed and drained
1/4 cup (3/4 oz) grated Kraft fat free Parmesan cheese

In a large saucepan, combine tomato soup and tomato sauce. Add water and dry milk powder. Mix well o combine. Stir in basil, onion flakes, Sugar Twin and noodles. Cook over medium heat for 6 to 8 minutes or until mixture is heated through, stirring often. When serving, top each bowl with 1 tablespoon Parmesan cheese.

Serves 4 (1 full cup) - Each serving equals:
HE: 1 3/4 Ve, 1/2 Br, 1/4 SM, 1/4 Pr, 1/2 Sl, 5 OC

166 Calories, 1 gm Fa, 9 gm Pr, 30 gm Ca, 959 mg So, 4 gm Fi

Diabetic: 2 Ve, 1 St


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 10:04 P

Send Private Message
Reply

Baked Adobe Vegetable Stew serves 6
Penny Pinching Main Dishes Cook book

8 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
1 cup (one 8 oz can) Hunt's tomato sauce
1/2 cup chunky salsa (mild, med, or hot)
2 tabl. Brown Sugar Twin
2 cups hot cooked noodles, rinsed and drained
2 cups ( one 16oz can) cut green beans rinsed and drained
2 cups (one 16 oz can) sliced carrots, rinsed and drained
1/2 cup frozen peas, thawed
1/2 cup frozen corn, thawed
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with olive oil flavored cooking spray. In a large skillet sprayed with olive oil cooking spray, brown meat and onion. Add tomato sauce, salsa and Brown Sugar Twin. Mix well to combine. Lower heat and simmer for 110 min. stirring occasionally. Stir in noodles, green beans, carrots, peas and corn. pour mixture into prepared baking dish. Sprinkle Cheddar cheese evenly over top. Bake 25 - 30 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

HINT: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Thaw peas and corn by placing in a colander and rinsing under hot water for one minute

Each serving equals:
HE 2 1/3 veg, 1 protein, 1 bread, 1 optional calorie

222 cal, 6g fat, 15g protein, 27g carbo, 532mg sodium, 165mg calcium, 4g fiber

Diabetic: 2 veg, 1 1/2 meat, 1 starch



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 10:02 P

Send Private Message
Reply

Sweet and Sour Beef Stew

Bill Jackson, Mesa AZ requested an easy stew recipe with a "sweet & sour" sauce. I got lots of praise from Cliff when I dished this up for him!

16 oz lean round steak, cut into 16 pcs
1 cup chopped celery
1 1/2 cups sliced carrots
1/2 cup chopped onion
1 cup (on 8 oz can) Hunt's Tomato Sauce
1/4 cup water
2 tablespoons cider vinegar
1/4 cup granular Splenda
1 tablespoon Worcestershire sauce
1 teaspoon parsley flakes

In a large skillet sprayed with butter flavored cooking spray, sauté steak pieces for 5 minutes. Stir in celery, carrots and onion. In a small bowl, combine tomato sauce, water, vinegar, Splenda, Worcestershire sauce and parsley flakes. Add sauce mixture to meat mixture. mix well to combine. Lower heat, cover and simmer for 30 minutes or until meat and vegetables are tender, stirring occasionally.

Serves 4 (1 cup) - Each serving equals:
HE: 3 Pr, 1/2 Ve, 6 OC

229 Calories, 5 gm Fa, 32 gm Pr, 14 gm Ca, 453 mg So, 43 mg Cl, 3 gm Fi

Diabetic: 3 Mt, 2 Ve

Healthy Exchanges Newsletter, January 2001, pg 4


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 10:01 P

Send Private Message
Reply
Chicken Club Soup

This is one of the soups we served the last week that JO's Kitchen Café was open. It was a hit then and I'm sure it will be a hit when you serve it in your own kitchen café.

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 1/3 cup fat free milk
1 full cup (6 oz) diced cooked chicken breast
1 cup frozen peas, thawed
1/4 cup Hormel Bacon Bits
1/4 cup (one 2 oz jar) diced pimiento, undrained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a medium saucepan, combine chicken soup, fat free milk and chicken. Stir in peas and bacon bits. Add undrained pimiento, parsley flakes and black pepper. Mix well to combine. Cook over medium heat for 6 to 8 minutes or until mixture is heated through, stirring often.

Serves 4 (1 cup) - Each serving equals:
HE 1 1/2 Pr, 1/2 Br, 1/3 SM, 3/4 Sl, 10 OC

a96 Calories, 4 gm Fa, 22 gm Pr, 18 gm Ca, 550 mg So, 116 mg Cl, 1 gm Fi

Diabetic: 2 Mt, 1 1/2 St

HINTS: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
2. Thaw peas by placing in a colander and rinsing under hot water for one minute.

Healthy Exchanges Newsletter - January 2001, pg 1


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 10:00 P

Send Private Message
Reply

Hearty Platter Beef Stew with Noodles

This is the version that James voted for. He can make a pot roast as good or better than anyone I know and he gave this one his "two carrots up" approval. As far as I'm concerned, that's as good a rating as it can get!!!

1 cup chopped celery
1/2 cup chopped onion
1 (12 ounce) jar Heinz Fat Free Beef Gravy
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
2 full cups diced cook lean roast beef
1 cup (one 8 ounce can) sliced carrots, rinsed and drained
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 teaspoon dried parsley flakes
3 cups hot cooked noodles, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, sauté celery and onion for 10 minutes. Stir in beef gravy and mushroom soup. Add roast beef, carrots, mushrooms and parsley flakes. Mix well to combine. Lower heat, cover and simmer for 10 minutes, stirring occasionally. For each serving, place 1/2 cup noodles on a plate and spoon about 3/4 cup beef stew over top

Serves 6 - Each serving equals:
HE: 2 Pr, 1 Br, 1 Ve, 1/2 Sl, 14 OC
**********
271 Calories, 7 gm Fa, 22 gm Pr, 30 gm Ca, 834 mg So, 73 mg Cl, 2 gm Fi
**********
Diabetic: 2 Mt, 1 1/2 St/Ca, 1 Ve

HINTS: 1. If you don't have leftovers, purchase a chunk of cooked lean roast beef from your local deli. 2. 2 2/3 cups uncooked noodles usually cooks to about 3 cups.

Healthy Exchanges Newsletter, Vol IX, Issue 10 - October, 2000, pg 1
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/3/11 2:56 P

Send Private Message
Reply
Chicken Burrito Soup
Taken from Grandma Jo's Soup Kettle

I stirred up this dish to surprise my husband, Cliff, who loves anything Mexican-even soup! I left out the tortillas, but you'll see I included just about everything else that makes burritos such a popular choice. This soup is colorful, full of flavor, and fills your house with a wonderful spicy fragrance. Serves 4 (1 1/2 cups)

2 cups (one 16- ounce can) Healthy Request Chicken Broth.
1 cup water
2 teaspoons taco seasoning
1/4 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole-kernel corn, thawed
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/2 cup chopped onion
1 cup (5 ounces)diced cooked chicken breast
6 ounces(one 8 ounce can) red kidney beans, rinsed and drained
1 cup (one 8-ounce can) stewed tomatoes, coarsely chopped and undrained
Scant 1 cup (1 1/2 ounces) uncooked noodles

In a large saucepan, combine chicken broth, water, taco seasoning,garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally.

HINTS: 1. Thaw corn by placing in a colander and
rinsing under hot water for one minute.

2. If you don't have leftovers, purchase a
chunk of cooked chicken breast from your
local deli.

Each serving equals:

HE: 2 protein 1 Bread 1 vegetable 8 optional calories

262 Calories. 2 gm Fat. 20 gm Protein. 41 gm Carbohydrate 452 mg Sodium 60 mg Calcium 5 gm fiber


Edited by: ANNINSD at: 3/3/2011 (14:57)
Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/2/11 7:59 P

Send Private Message
Reply

Broccoli Noodle Cheese Soup

Healthy Exchanges Newsletter, September 2001, p 4

Nellie Herst, DeKalb, IL requested a cheesy broccoli soup that tasted good. Cliff turned his nose up, but his mother and I sure cleaned up our bowls!

1/2 cup chopped onion
2 cups (one 16 oz can) Healthy Request Chicken Broth
1/4 teaspoon Dried minced garlic
1 3/4 cups (3 oz) uncooked noodles
1 (16 oz) pkg frozen broccoli, thawed
1/2 cup (one 2.5 oz jar) sliced mushrooms
2 cups fat free milk
1/8 teaspoon black pepper
1 full cup (6 oz) cubed Velveeta Light Processed Cheese Spread

In a large saucepan sprayed with butter flavored cooking spray, sauté onion until tender. Add chicken broth and garlic. Bring mixture to a boil. Stir in uncooked noodles, broccoli and mushrooms. Cook over medium heat for 10 minutes. Add milk and black pepper. Mix well to combine. Lower heat. Stir in Velveeta. Simmer for 5 minutes or until cheese melts, stirring occasionally.

Serves 6 (1 full cup) - Each serving equals:
HE: 1 1/3 Pr, 1 Ve, 2/3 Br, 1/3 SM, 11 OC
188 Calories, 4 gm Fa, 16 gm Pr, 22 gm Ca, 654 mg So, 292 mg Cl, 3 gm Fi
Diabetic: 1 Mt, 1 Ve, 1 Br
Diabetic: 1 Mt, 1 Ve, 1 St

HINT: Thaw broccoli by placing in a colander and rinsing under hot water for one minute.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/2/11 7:58 P

Send Private Message
Reply

Farmer's Fare Stew

Healthy Exchanges Newsletter, September 2001, pg 1

Pick the freshest potatoes and carrots and have a most hearty stew on the menu!

8 oz lean beef stew meat, cut into small pieces
2 cups (10 oz) cubed raw potatoes
1 cup diced carrots
1/c chopped celery
1/2 cup chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Celery or Mushroom Soup
1/2 cup (one 2.5 oz jar) sliced mushrooms, rinsed and drained
1 teaspoon dried parsley flakes

Preheat over to 3225 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a prepared baking dish, combine meat, potatoes, carrots, celery and onion. Add celery soup, mushrooms and parsley flakes. Mix well to combine. Cover and bake for 2 1/2 to 3 hours. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals:
HE: 1 1/2 Pr, 1 1/2 Ve, 1/2 Br, 1/2 Sl, 1 OC
261 Calories, 5 gm Fa, 2 gm Pr, 32 gm Ca, 594 mg So, 129 mg Cl, 4 gm Fi
Diabetic: 1 1/2 Mt, 1 1/2 St/Ca, 1 Ve



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/21/11 5:18 P

Send Private Message
Reply

Cream of Chicken Corn Chowder
Cooking With Kids in Mind pg 101

Corn and chicken go so well together, just like love and marriage in the song! Add some noodles to thicken this soup even more, and you've got a culinary partnership whose flavor goes on forever!
Serves 4 (1 cup)

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
2 cups skim milk
1 cup frozen whole kernel corn, thawed
Scant 1 cup (1 1/2 oz) uncooked noodles
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1 cup (5 oz) diced cooked chicken breast

In a medium saucepan, combine chicken soup, skim milk, corn, uncooked noodles, parsley flakes, and onion flakes. Bring mixture to a boil. Stir in chicken. Lower heat and simmer for 15 minutes, or until noodles are tender, stirring occasionally.

Hints:
1. Thaw corn by placing in a colander and rinsing under hot water for one minute.
2. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 1 1/4 Protein, 1/2 Skim Milk, 1/2 Slider, 5 Optional Calories

235 Calories, 3 gm Fat, 20 gm Protein, 32 gm Carbohydrate, 394 mg Sodium, 164 mg Calcium, 1 gm Fiber

Diabetic: 2 Starch

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/19/11 1:34 P

Send Private Message
Reply
Oriental Chicken Noodle Soup serves 4 (1 1/2 cups)
From Make A Joyful Table

2 cups (one 16 oz can) Healthy Request Chicken broth
3/4 cup water
3/4 cup sliced celery
1/2 cup chopped carrots
1/4 cup chopped onion
1 1/2 cups (8 oz) diced cooked chicken breast
1/4 cup (one 2 oz jar) diced pimiento, drained
1 cup (one 8 oz can) sliced water chestnuts, drainer
Scant 1 cup (1 1/2 oz) uncooked noodles
1 tsp. Oriental seasoning
1 cup fresh snow peas

In a large saucepan, combine chicken broth, water, celery, carrots, and onion. Bring mixture to a boil. Stir in chicken, pimiento, water chestnuts, uncooked noodles and Oriental seasoning. Lower heat and simmer for 15 min. Add snow peas. Mix well to combine. Continue simmering for 10 min. or until veg. and noodles are tender, stirring occasionally.

HINT: if you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 2 protein, 1 1/4 veg, 1 bread, 8 opt. calories

203 calories, 3g fat, 23g protein, 21g carbo, 315mg sodium, 46mg calcium, 4g fiber

Diabetic: 2 meat, 1 veg, 1 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/19/11 1:18 P

Send Private Message
Reply

Vegetable Beet Borscht
JoAnna M. Lund

Just about every scientific study recommends eating more vegetables for better health. Here's a definitely untraditional beet soup that just brims with all the best stuff!

Serves 6 (full 1 1/2 cups)

1 (14 ounce) can lower sodium fat-free beef broth
2 3/4 cups water
1 cup reduced-sodium tomato juice
1 cup sliced carrots
1 cup diced raw potatoes
2 cups shredded cabbage
1/2 cup chopped onion
1 (15-ounce) can navy beans, rinsed and drained
1 (15-ounce) can diced beets, drained
2 tablespoons SPLENDA Granular
1 teaspoon dried dill weed
1/4 cup no-fat sour cream

In a large saucepan, combine beef broth, water, and tomato juice. Add carrots, potatoes, cabbage, and onion. Mix well to combine. Stir in navy beans, beets, SPLENDA, and dill weed. Bring mixture to a boil. Lower heat, cover, and simmer for 30 minutes or until vegetables are tender, stirring occasionally. When serving, garnish each bowl with 1 tablespoon sour cream.

Each serving equals:
HE: 2 Vegetable, 3/4 Protein, 1/4 Bread, 10 Optional Calories
****************************************
************
137 Calories, 1 gm Fat, 7 gm Protein, 25 gm Carbohydrate, 570 mg Sodium, 75 mg Calcium, 5 gm Fiber
****************************************
************
DIABETIC EXCHANGES: 2 Vegetable, 1/2 Meat, 1/2 Starch

From Cooking Healthy with Splenda, p. 43


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/19/11 1:17 P

Send Private Message
Reply

Sweet and Sour Veggie Soup
JoAnna M. Lund

Think you know everything there is to know about vegetable soup? I bet you've never tasted one quite like this tasty combo. It's high in fiber, sweet, and tangy. Serves 4 (1 1/4 cups)

1 (15-ounce)can diced tomatoes, undrained
1 1/2 cups water
1/4 cup apple cider vinegar
1/4 cup SPLENDA Granular
2 cups shredded cabbage
1/2 cup chopped onion
1 (8 ounce) can cut green beans, rinsed and drained
2 teaspoons dried parsley flakes

In a large saucepan, combine undrained tomatoes, water, vinegar, and SPLENDA. Stir in cabbage, onions, green beans, and parsley flakes. Bring mixture to a boil. Lower heat, cover, and simmer for 20 minutes or until cabbage is tender, stirring occasionally.

Each serving equals:

HE: 2 1/4 Vegetable, 6 Optional Calories
****************************************
60 Calories, 0 gm Fat, 2 gm Protein,
13 gm Carbohydrate, 307 gm Sodium,
53 gm Calcium, 4 gm Fiber
*********************************
DIABETIC EXCHANGES: 2 Vegetable

From Cooking Healthy with Splenda, p. 42


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/18/11 1:56 P

Send Private Message
Reply
Barleyburger Stew serves 6 (1 1/2 cups)
From: Potful of Recipes p. 108
and Deluxe Potful p. 128

8 oz. extra lean gr. turkey or beef
1 cup chopped onion
1 cup chopped carrots
1 cup chopped celery
4 1/2 cups reduced sodium tomato juice
1 1/2 cups hot water
1 1/2 tsp. chili seasoning
1/8 tsp black pepper
1/2 cup uncooked barley

In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Spray a slow cooker container with butter flavored cooking spray. Place meat mixture in prepared container. Stir in carrots, celery, tomato juice, water, chili seasoning and black pepper. Add uncooked barley. Mix well to combine. Cover and cook on MEDIUM for 6 - 8 hours. Mix well before serving.

Each serving equals:
HE: 2 1/2 vegetable, 1 protein, 2/3 bread

172 calories, 4g fat, 10g protein, 24g carbo, 161mg sodium, 33mg calcium, 5g fiber

Diabetic: 1 1/2 vegetable, 1 meat, 1 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/17/11 1:28 P

Send Private Message
Reply

Broccoli Farmstead Chowder serves 6 (1 1/2 cups)
From Strong Bones cookbook

2 cups (one 16 oz can) Healthy Request Chicken Broth
3 cups frozen chopped broccoli
3/4 cup chopped onion
1 full cup (6 oz) diced cooked chicken breast
2 cups (one 16 oz can) cream style corn
1 cup Carnation n/f dry milk powder
2/3 cup (1 1/2 oz) instant potato flakes
1 tsp. dried parsley flakes
1/8 tsp. black pepper
1 cup water

In a large saucepan, combine chicken broth, broccoli and onion. Bring mixture to a boil. Lower heat and simmer for 10 min. or until broccoli is tender. DO NOT DRAIN. Stir in chicken and corn. In a small bowl, combine dry milk powder, potato flakes, parsley flakes, blk. pepper and water. Add milk mixture to broccoli mixture. Mix well to combine. Continue simmering for 10 min. or until mixture thickens and is hated through, stirring occasionally.

Each serving equals:
HE: 1 1/4 veg, 1 protein, 1 bread, 1/2 skim milk, 5 opt calories

197 calories, 1g fat, 17g protein, 30g carb, 505mg sodium 174mg calcium, 3g fiber

Diabetic: 1 1/2 starch, 1 meat, 1 veg, 1/2 skim milk


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/17/11 1:15 P

Send Private Message
Reply

Frankfurter Noodle Soup serves 4 (1 1/2 cups)
From Kids in Mind cookbook

2 cups Healthy Request tomato juice or any reduced sodium tomato juice
1 cup water
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 tsp. dried parsley flakes
1 tsp. chili seasoning
1 3/4 cups (3 oz) uncooked noodles
8 oz. Healthy Choice 97% f/f frankfurters, diced
1 (10 3/4 oz) can Healthy Request tomato soup

In a large saucepan, combine tomato juice, water, onion, and celery. Bring mixture to a boil. Stir in parsley flakes, chili seasoning, uncooked noodles and frankfurters. Lower heat and simmer 10 min. Add tomato soup. Mix well to combine. Continue simmering for 5 min. or until mixture is heated through, stirring often.

Each serving equals:
HE: 1 1/2 veg, 1 1/3 protein, 1 bread, 1/2 slider, 5 opt. calories

235 calories, 3g fat, 13g protein, 39g carbo, 836mg sodium, 39mg calcium, 3g fiber

Diabetic: 2 starch, 1 veg, 1 meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/17/11 1:10 P

Send Private Message
Reply

Seafood Pasta Chowder
A wonderful way to enjoy seafood.

Serves 4 ( 1 1/2 cups)

3/4 cup sliced fresh mushrooms
3 cups skim milk
3 tablespoons all-purpose flour
1/2 teaspoon seafood seasoning
1/4 cup slice green onions
2 cups cooked shell macaroni, rinsed and drained
2 tablespoons chopped fresh parsley
1 (4.5-ounce drained weight) can crabmeat, rinsed
and drained

In a large saucepan sprayed with butter-flavored cooking spray, sauté mushrooms for 3 minutes. In a covered jar, combine skim milk, flour and seafood seasoning. Shake well to blend. Stir milk mixture into mushrooms. Lower heat and simmer 10 to 12 minutes, stirring often. Add green onion, macaroni, parsley and crabmeat. Mix gently to combine. continue simmering for 5 minutes or until mixture is heated through, stirring occasionally.

HINT: 1 1/3 cups uncooked macaroni usually cooks to 2 cups.

Each serving equals:
HE: 1 Bread, 3/4 Skim Milk, 2/3 Protein, 1/2 Vegetable, 1/4 Slider, 5 Optional Calories
************
269 Calories, 5 gm Fat, 19 gm Protein, 37 gm Carbohydrate, 601 mg Sodium, 1 gm Fiber
************
DIABETIC: 1 Meat, 1 Starch, 1 Skim Milk

Best of Healthy Exchanges Food Newsletter Cookbook

Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/16/11 1:41 P

Send Private Message
Reply

Scaled Down U.S. Senate Bean Soup

The Reader's Favorites 2002, pg 2

2 (16 oz) cans navy beans, rinsed and drained
1 (16 oz) can Healthy Request chicken Broth
2 cups water
1 full cup (6 oz) diced Dubuque 97% fat free ham or any extra lean ham
1 cup finely chipped onion
1 cup finely chopped celery
1 cup shredded carrots
1 1/2 cups (8 oz) diced cooked potatoes
1/2 teaspoon dried minced garlic
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
1 bay leaf (optional)

In a large saucepan, combine navy beams, chicken broth, water, ham, onion, celery, and carrots. Bring mixture to a boil. Stir in potatoes, garlic, parsley flakes, black pepper and bay leaf. Lower heat, cover, and simmer for 30 minutes. Just before serving discard bay leaf.

Serves 6 (1 1/2 cups) Each serving equals:
HE: 2 1/4 Pr, 1 Ve, 1/3 Br, 5 OC
161 Calories, 1g Fa, 9g Pr, 29g Ca, 631mg So, 66mg Cl, 7g Fi
Diabetic: 1 1/2 Mt, 1 1/2 St, 1 Ve

Favorite of: Nellie Clinton, Silver Springs, MD
Why: "I've had the bean soup in the Senate cafeteria and this is very, very close in flavor. Besides this version is healthier!"
From: Cooking Healthy Across America


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/16/11 1:30 P

Send Private Message
Reply

Broccoli Cheddar Soup

Healthy Exchanges Newsletter, March 2002, pg 9

I won't be sharing this with my "sweetie" - but those of you with broccoli lovers around - give this a try. You'll be betting more than your share of both compliments and kisses!

1/2 cup chopped onion
1 (16 oz) can Healthy Request Chicken Broth
1/3 cup Carnation Nonfat Dry Milk Powder
1 1/2 tablespoons all purpose flour
1 1/2 cups frozen chopped broccoli, thawed
1/2 cup + 1 tablespoon (2 1/4 oz) shredded Kraft reduced fat Cheddar cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a medium saucepan sprayed with butter flavored cooking spray, sauté onion for 5 minutes or until tender. In a covered jar, combine chicken broth, dry milk powder and flour. Shake well to blend. Pour mixture into saucepan. Cook over medium heat until mixture thickens, stirring constantly. Stir in broccoli. Lower heat and simmer for 10 minutes. Add Cheddar cheese, parsley flakes and black pepper. Mix well to combine. Continue simmering until cheese melts, stirring often.

Serves 2 (1 full cup) - Each serving equals:
HE: 1 Ve, 1 1/2 Pr, 1/2 SM, 1/4 Br, 16 OC
205 Calories, 5g Fa, 20g Pr, 20g Ca, 808mg So, 365mg Cl, 4g Fi
Diabetic: 2 Ve, 1 Mt, 1/2 SM, 1/2 St


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/16/11 1:27 P

Send Private Message
Reply

Salsa Corn Soup
JoAnna M. Lund

Corn might be the sweetest veggie there is, which is why it's a wonderful contrast to the spicy flavor of your favorite salsa! It's also fiber rich and creamy, too.
Serves 4 (1 1/3 cups)

1/2 cup chopped onion
1 (14-ounce) can lower-sodium fat-free chicken broth
2 tablespoons water
1 1/2 cups chunky salsa (mild, medium, or hot)
2 cups frozen whole-kernel corn
1 tablespoon SPLENDA Granular
1 (2-ounce) jar chopped pimiento, drained
1 (8-ounce) package fat-free cream cheese
1/4 cup no-fat sour cream
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes

In a large saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes or until tender. Stir in chicken broth, water, salsa, corn, SPLENDA, and pimiento. Bring mixture to a boil. Remove from heat. In a medium bowl, stir cream cheese with a sturdy spoon until soft. Add 1/3 cup hot soup mixture to cream cheese. Mix well to combine. Stir cream cheese mixture into remaining soup, stirring until well blended. Continue cooking over medium-low heat until mixture is heated through, but not boiling, stirring often. When serving, top each bowl with 1 tablespoon sour cream and 1/2 tablespoon chopped parsley.

Each serving equals:
HE: 1 Bread, 1 Protein, 1 Vegetable, 1/4 Slider, 5 Optional Calories
****************************************
213 Calories, 1 gm Fat, 16 gm Protein, 35 gm Carbohydrate, 974 mg Sodium, 191 mg Calcium, 5 gm Fiber
****************************************
DIABETIC EXCHANGES: 1 1/2 Starch/Carbohydrate, 1 Meat, 1 Vegetable

From Cooking Healthy with Splenda, p. 45


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/16/11 1:25 P

Send Private Message
Reply

Cabbage & White Bean Soup
JoAnna M. Lund

Here's a truly hearty soup that will make you feel oh-so-satisfied in your tummy and your soul! The caraway seeds work wonderful magic in this dish.
Serves 4 (1 cup)

3 cups chopped cabbage
1 (15-ounce) can tomato sauce
2 cups water
2 tablespoons SPLENDA Granular
1/2 teaspoon caraway seeds
1 (15-ounce) can navy beans, rinsed and drained

In a large saucepan, combine cabbage, tomato sauce, water, SPLENDA, and caraway seeds. Bring mixture to a boil. Stir in navy beans. Lower heat, cover, and simmer for 20 to 25 minutes or until cabbage is tender, stirring occasionally.

Each serving equals:
HE 2 1/2 Vegetable, 3/4 Protein, 1/2 Starch, 1 Optional Calorie
***************************************
132 Calories, 0 gm Fat, 7 gm Protein, 26 gm Carbohydrate, 773 mg Sodium, 81 mg Calcium, 6 gm Fiber
***************************************
DIABETIC EXCHANGES; 2 1/2 Vegetable, 1 Meat, 1 Starch

From Cooking Healthy with Splenda, p. 44


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/16/11 1:24 P

Send Private Message
Reply

Iowa Tomato Corn Soup
JoAnna M. Lund

I can remember when there was no such thing as fat-free half & half--can you? In those days, creamy soups like this dazzler were impossible to enjoy when choosing to eat a healthy diet. Now, the sky's the limit--or maybe there isn't one. Enjoy!
Serves 4 (1 cup)

1/2 cup finely chopped onion
1 (15-ounce) can diced tomatoes, undrained
1/2 cup water
1 1/2 cups frozen whole-kernel corn, thawed
1 (12-fluid ounce) can evaporated fat-free milk
1 teaspoon dried basil
2 tablespoons SPLENDA Granular
1/8 teaspoon black pepper

In a medium saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Stir in undrained tomatoes, water, and corn.
Add evaporated milk, basil, SPLENDA, and black pepper. Mix well to combine. Lower heat and simmer for 5 to 6 minutes or until mixture is heated through, stirring often.

HINT: Thaw corn by placing in a colander and rinsing under hot water for 1 minute.

Each serving equals:
HE: 1 1/4 Vegetable, 3/4 Fat-Free Milk, 3/4 Bread, 3 Optional Calories
****************************************
164 Calories, 0 gm Fat, 9 gm Protein, 32 gm Carbohydrate, 257 mg Sodium, 276 mg Calcium, 4 gm Fiber
****************************************
DIABETIC EXCHANGES: 1 Vegetable, 1 Fat-Free Milk, 1 Starch

From Cooking Healthy with Splenda, p. 46


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/15/11 2:28 P

Send Private Message
Reply

Easy Pastafazool

When Every Minute Counts, Pg 60

Here's a spicy, quick and hearty soup that "eats like a meal!" It's a great choice if you're trying to trim back your meat budget, too.

Serves 6 (1 1/2 cups)

8 oz ground 90% lean turkey or beef
1/2 cup chopped onion
6 oz (one 10 oz can) red kidney beans, rinsed and drained
1 3/4 cups (one 15 oz can) Hunt's Chunky Tomato Sauce
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 3/4 cup water
1 1/3 cup (3 oz) uncooked elbow macaroni
2 tablespoons chili seasoning
2 tablespoons Italian seasoning
1/4 cup (3/4 oz) grated Kraft fat-free Parmesan cheese

In a large saucepan sprayed with olive oil flavored cooking spray, brown meat and onion. Add kidney beans, tomato sauce, beef broth, water, uncooked macaroni, chili seasoning and Italian seasoning. Mix well to combine. Bring mixture to a boil. Lower heat, cover and simmer for 15 minutes or until macaroni is tender. Just before serving, stir in Parmesan cheese.

Each serving equals:

HE: 1 2/3 Pr, 1 1/3 Ve, 2/3 Br, 6 OC
184 Calorie, 4g Fa, 12g Pr, 25g Ca, 796mg So, 13mg Cl, 4g Fi
Diabetic: 1 1/2 Mt, 1 Ve, 1 St/Ca


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/11/11 5:49 P

Send Private Message
Reply
Bump

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/4/11 9:44 P

Send Private Message
Reply

BAKED ADOBE VEGETABLE STEW
This casserole brings together lots of Southwestern flavor in a dish that's so savory, no one will notice they're getting just a touch of meat amidst all those healthy veggies and noodles! Maybe the Food Pyramid was built from this kind of "adobe"?
Serves 6
8 ounces extra-lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1 (8-ounce) can Hunt's Tomato Sauce
1/2 cup chunky salsa (mild, medium, or hot)
2 tablespoons Splenda Granular
2 cups hot cooked noodles, rinsed and drained
1 (16-ounce) can cut green beans, rinsed and drained
1 (16-ounce) can sliced carrots, rinsed and drained
1/2 cup frozen peas, thawed
1/2 cup frozen corn, thawed
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Add tomato sauce, salsa, and Splenda. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. Stir in noodles, green beans, carrots, peas, and corn. Pour mixture into prepared baking dish. Sprinkle Cheddar cheese evenly over top. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.
HINTS: 1. Usually 1 3/4 cups uncooked noodles cooks to about 2 cups.
2. Thaw peas and corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 2 1/3 Vegetable, 1 Protein, 1 Bread, 1 Optional Calorie
222 Calories, 6 gm Fat, 15 gm Protein, 27 gm Carbohydrate, 532 mg Sodium,
165 mg Calcium, 4 gm Fiber
DIABETIC EXCHANGES: 2 Vegetable, 1 1/2 Meat, 1 Starch



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 10:06 P

Send Private Message
Reply

Cheesy Garden Chowder serves 4 (1 1/4 cup)
From: Fast, Cheap and Easy

2 cups (one 16 oz can) Healthy Request chicken Broth
1 cup frozen peas, thawed
1 cups frozen whole kernel corn, thawed
1/2 cup chopped onion
1 cup finely diced celery
1 cup shredded carrots
2/3 cup Carnation n/f dry milk powder
1 cup water
3 tabl. all purpose flour
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
2 tsp. dried parsley flakes
1/8 tsp. black pepper

In a large saucepan, combine chicken broth, peas, corn, onion, celery and carrots. Bring mixture to a boil. Lower hat ad simmer for 15 min. or until vegetables are tender. In a covered jar, combine dry milk powder, water and flour. Shake well to blend. Pour milk mixture into vegetable mixture. Add cheddar cheese, parsley flakes and black pepper. mix well to combine. continue simmering for 5 min. or until mixture starts to thicken and cheese melts, stirring often.

HINT: Thaw peas and corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 1 1/2 veg, 1 bread, 1 protein, 1/2 skim milk, 8 opt calories


211 cal, 3g fat, 15g protein, 31g carbo, 521mg sodium, 316mg calcium, 5g fiber

Diabetic: 1 veg, 1 starch, 1 meat, 1 skim milk


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 5:38 P

Send Private Message
Reply

French Quarter Onion Soup serves 4 (1 1/2 cup)
From Cancer Recovery cookbook

3 cups thinly sliced onion
2 cups (one 16 oz can) Healthy Request Chicken Broth
1 cup water
1 (10 3/4 oz) can Healthy Request Cream of Celery Soup
1 tsp. worcestershire sauce
4 - 6 drops Tabasco sauce
1 full cup (6 oz) diced Dubuque 97% f/f ham or any extra lean ham
4 (3/4 oz) sliced Kraft reduced fat Swiss Cheese, shredded

In a large saucepan sprayed with butter flavored cooking spray, saute onion for 8 - 10 min. Stir in chicken broth, water, celery soup, Worcestershire and Tabasco sauce. Bring mixture to a boil. Add ham and Swiss cheese. Mix well to combine. Lower heat and simmer for 5 min. or until mixture is heated through and cheese melts, stirring occacionally.

Each serving equals:
HE: 2 protein, 1 1/2 veg, 1/2 slider, 5 opt calories

155 cal, 3g fat, 11g protein, 21g carbo, 897mg sodium, 76mg calcium, 3g fiber

Diabetic: 2 meat, 1 1/2 veg, 1/2 starch



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 5:35 P

Send Private Message
Reply
Steakhouse Soup serves 6 (1 cup)
From: Cancer Recovery Cookbook

1 1/2 cups frozen sliced carrots, thawed
1 1/2 cups frozen cut green beans, thawer
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 full cup (6 oz) finely diced cooked lean roast beef
3/4 cup frozen peas, thawed
3/4 cup frozen whole kernel corn, thawed
Scant 1 cup (4 oz) diced cooked potatoes
2 tsp. dried onion flakes
1 tsp. dried parsley flakes
1 (12 oz) jar Heinz f/f beef gravy

In an 8 cup glass measuring bowl, combine carrots, green beans and beef broth. Cover and microwave on HIGH (100% power) for 6 min. stirring every 3 min. Stir in roast beef, peas, corn, potatoes, onion flakes, parsley flakes and beef gravy. Recover and continue to microwave on HIGH for 6 - 8 min. or until vegetables are tender. Let set for 5 min. before serving.

HINTS: Thaw frozen vegetables by placing in a colander and rinsing under hot water for one minute.

If you don't have leftovers, purchase a chunk of cooked roast beef from your local deli or use a 6 oz. pkg. of Healthy Choice lean roast beef slices.

Each serving equals:
HE: 1 protein, 1 veg, 2/3 bread, 1/4 slider, 11 opt calories

143 cal, 2g fat, 12g protein, 17g carbo, 607mg sodium, 27mg calcium, 3g fiber

Diabetic: 1 meat, 1 veg, 1/2 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 5:33 P

Send Private Message
Reply
Country Vegetable Soup serves 6 (1 1/2 cups)
From Cancer Recovery Cookbook

It turns up on the menu of every cozy country inn across America- -a flavorful, old fashioned veggie soup that warms yo inside and out. Here's my easy to fix version that can simmer for hours without being watched.

16 oz. ground 90% lean turkey or beef
3/4 cup chopped onion
1 3/4 cups (one 14 1/2 oz can) stewed tomatoes, undrained
1 cup (one 8 oz can) Hunt's tomato sauce
1 cup water
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 tabl. Brown Sugar Twin
2 cups frozen cut carrots
1 3/4 cups frozen cut green beans
1 cup frozen peas
2 cups (10 oz) diced raw potatoes
1 tsp. dried parsley flakes

In a large saucepan sprayed with butter flavored cooking spray, brown meat and onion. Spoon mixture into a slow cooker container. Add undrained tomatoes, tomato sauce, water, beef broth and Brown Sugar Twin. Mix well to combine. Stir in carrots, green beans, peas, potatoes and parley flakes. cover and cook on LOW for 6 - 8 hours. Mix well before serving.

Each servng equals:
HE: 2 1/2 veg, 2 protein, 3/4 bread, 7 opt calories

215 cal, 7g fat, 17g protein, 21g carbo, 807mg sodium, 66mg calcium, 4g fiber

Diabetic: 2 1/2 veg, 2 meat, 1 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 5:28 P

Send Private Message
Reply

Chinese Chicken Soup serves 8 (1 1/4 cup)
From: Party Fare cookbook

4 cups (two 16 oz cans) Healthy Request Chicken Broth
2 cups water
2 cups sliced celery
1 cup chopped onion
1/4 tsp. dried minced garlic
2 cups (10 oz) diced cooked chicken breast
1 cup (two 2.5 oz jars) sliced mushrooms, drained
1 tabl. reduced-sodium soy sauce
1 1/3 cups (4 oz) uncooked instant rice
2 (6 oz) pkg. frozen snow peas
1 cup ( one 8 oz can) sliced water chestnuts, drained

In a large saucepan, combine chicken broth, water, celery, onion and garlic. Bring mixture to a boil. Add chicken, mushrooms, and soy sauce. Mix well to combine. Stir in rice, snow peas, and water chestnuts. Lower heat and simmer for 15 min. or until vegetables and rice are tender, stirring occasionally.

HINT: If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 1 1/2 veg, 1 1/4 protein, 3/4 bread, 8 opt calories

137 calories, 1g fat, 15g protein, 17g carbo, 386mg sodium, 3g fiber

Diabetic: 1 starch, 1 veg. 1 meat



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 12:54 P

Send Private Message
Reply

Country Tomato Soup
Cooking Healthy with Soy, pg 40
Freezes well

I grew up in a small rural town in Iowa, and this soup began it’s life in my memories of those wonderful but hard-working times. There was just nothing better on a chilly day than a cup of tomato soup thick with noodles!
Serves 4 (1 cup)

½ cup finely chopped onion
1 (15-ounce) can diced tomatoes, un-drained
½ cup reduced-sodium tomato juice
2 tablespoons Splenda Granular
1 ½ teaspoons dried basil leaves
2 cups Silk Light Plain Soymilk
3 tablespoons soy flour
1 cup cooked Soy 7 Soy Enriched Rotini, or any rotini, rinsed and drained
1 tablespoon + 1 teaspoon I Can’t Believe It’s Not Butter Light Margarine

In a medium saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in un-drained tomatoes, tomato juice, Splenda, and basil. Lower heat and simmer for 5 minutes. In a covered jar, combine soy milk and flour. Shake well to blend. Add milk mixture to tomato mixture. Mix well to combine. Stir in rotini pasta. Continue cooking for 5 minutes or until mixture thickens and is heated through, stirring occasionally. When serving, top each bowl with 1 teaspoon margarine.

Hint: usually ¾ cup uncooked rotini pasta cooks to about 1 cup

Each serving equals:
HE: 1 ½ vegetable, ¾ bread, ½ milk, ½ fat, 3 optional calories

156 calories, 4 gm fat, 9 gm protein, 21 gm carbohydrate, 324 mg sodium, 258 mg calcium, 4 gm fiber

Diabetic exchanges: 1 ½ vegetable, 1 starch, ½ milk, ½ fat



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
2/1/11 12:46 P

Send Private Message
Reply
I wanted to share this recipe for a crockpot soup that uses some zucchini up. It is from I Got the Machine, Now What cookbook.

Neapolitan Minestrone

1 3/4 cups Swanson Beef Broth
1 cup Hunt's Tomato Sauce
1 cup water
1/2 tsp. dried minced garlic
1 1/2 tsp. JO's Italian Seasoning
2 cups unpeeled and cubed zucchini
2/3 cup uncooked Minute rice
1/2 cup chopped green bell pepper
1/4 cup grated Kraft fat-free Parmesan cheese

Spray a slow cooker container with olive oil-flavored cooking spray. In prepared container, combine beef broth, tomato sauce, and water. Stir in garlic and JO's Italian Seasoning. Add zucchini, uncooked instant rice, and green pepper. Mix well to combine. Cover and cook on LOW for 4-6 hours. Mix well before serving, spoon 1 full cup in a bowl and sprinkle 1 Tb. Parmesan cheese over top. Serves 4.

HE: 1 1/4 vegetable, 1/2 bread, 1/4 protein, 1/4 fat, 8 optional calories

113 calories, 1 gm fat, 4 gm protein, 22 gm carb., 812 mg sodium, 24 calcium, 3 gm fiber



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/8/10 4:29 P

Send Private Message
Reply

Brunswick Bean Soup
JoAnna M. Lund

If ever there was a hale-and-hearty dish, it would be this gathering of beans, chicken, and ham in one happy pot! High in fiber, rich in protein, it's like a cozy hug from someone who loves you.
Serves 4 (1 full cup)

10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup (5 ounces) diced cooked chicken breast
Full 1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 cup shredded carrots
1/2 cup chopped onion
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Place great northern beans in a medium saucepan. Mash gently with a fork. Add chicken broth, chicken, ham, carrots, onion, parsley flakes, and black pepper. Bring mixture to a boil. Lower heat, cover, and simmer for 20 minutes or until vegetables are tender, stirring occasionally.

Each serving equals:
HE: 3 Protein, 3/4 Vegetable, 8 Optional Calorie
****************************
190 Calories, 2gm Fat, 22gm Protein,
21gm Carbohydrate, 458mg Sodium,
67mg Calcium, 5gm Fiber
***************************
DIABETIC: 3 Meat, 1 Starch, 1/2 Vegetable

"Make a Joyful Table, page 100."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/8/10 4:22 P

Send Private Message
Reply

Maxi Minestrone
JoAnna M. Lund

I always think of minestrone as the "kitchen sink" of soups, a soothing and satisfying meal-in-a-bowl. This one is a true celebration of abundance--and delivers, in one dish, a day's worth of healthy veggies!
Serves 4 (1 1/2 cups)

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1/2 cup chopped onion
1 cup shredded carrots
1 cup (5 ounces) diced raw potatoes
2 cups shredded cabbage
1/2 cup diced celery
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/3 cup (3/4 ounce) uncooked rotini pasta
10 ounces (one 16-ounce can) navy beans, rinsed and drained
1 cup diced unpeeled zucchini
1 teaspoon Italian seasoning

In a large saucepan, combine chicken broth, onion, carrots, potatoes, cabbage, and celery. Bring mixture to a boil. Stir in tomato sauce, uncooked rotini pasta, navy beans, zucchini, and Italian seasoning. Lower heat, cover, and simmer for 15 to 20 minutes or until vegetables are tender, stirring occasionally.

HINT: 1 cup diced cooked chicken breast may be added with tomato sauce.

Each serving equals:
HE: 3 1/2 Vegetable, 1 1/4 Protein, 1/2 Bread, 8 Optional Calorie
****************************
196 Calories, 0gm Fat, 11gm Protein,
38gm Carbohydrate, 641mg Sodium,
98mg Calcium, 10gm Fiber
***************************
DIABETIC: 3 Vegetable, 1 1/2 Starch, 1 Meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/6/10 5:58 P

Send Private Message
Reply

Creamy Stroganoff Soup
Make A Joyful Table p.103
freezer friendly

Inspired by chilly Russian winter nights, stroganoff is one of the coziest dishes I know! This tastes as if there's a cup of cream in every bowl--but you know better!

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup finely chopped celery
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 cups skim milk
1 teaspoon dried parsley flakes
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1/8 teaspoon black pepper
1 1/2 cups hot cooked noodles, rinsed and drained
1/2 cup frozen peas, thawed
1/2 cup Land O Lakes no-fat sour cream

In a large saucepan sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Stir in mushroom soup, skim milk, mushrooms, parsley flakes, and black pepper. Add noodles and peas. Mix well to combine. Lower heat and simmer for 15 minutes, stirring occasionally. Fold in sour cream. Cover and continue to simmer for 2 minutes. Gently stir again just before serving.

hints: 1. 1 1/4 cups uncooked noodles usually cooks to about 1 1/2 cups.
2. Thaw peas by placing in a colander and rinsing under hot water for one minute.

Serves 4 (1 1/2 cups) Each serving equals:
HE: 1 1/2 Pr, 1 Br, 3/4 Ve, 1/2 SM, 3/4 SL, 11 OC
________________________________________
____________________________
304 cal, 8g Fa, 20g Pr, 38g Carb, 558mg So, 259mg Calc, 3g Fi
________________________________________
____________________________
Diabetic: 2 starch, 1 1/2 meat, 1/2 vegetable, 1/2 skim milk


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/6/10 5:56 P

Send Private Message
Reply

Italian Tomato Corn Chowder
Make A Joyful Table p.93
freezer friendly

Take two tasty treasures--a fragrant tomato soup and a hearty chowder--and prove without a doubt that two together are better than one alone.

3/4 cup chopped onion
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, undrained
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
1 1/2 cups frozen whole-kernel corn, thawed
1 teaspoon dried parsley flakes
1 teaspoon Italian seasoning
3 tablespoons all-purpose flour
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion for 5 minutes or until tender. Add undrained stewed tomatoes, tomato juice, corn parsley flakes, and Italian seasoning. Mix well to combine. In a covered jar, combine flour and evaporated skim milk. shake well to blend. Pour milk mixture into tomato mixture. Continue cooking until mixture thickens and is heated through, stirring often. When serving, sprinkle 1 tablespoon Parmesan cheese over top of each bowl.

Serves 4 (1 1/2 full cup) - each serving equals:
HE: 1 3/4 Be, 1 Br, 3/4 SM, 1/4 Pr
________________________________________
______________________
216 cal, 0g Fa, 12g Pr, 42g Carb, 544mg So, 346mg Calc, 4g Fi
________________________________________
______________________
Diabetic: 1 1/2 vegetable, 1 starch, 1 skim milk, 1/2 meat

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/6/10 11:22 A

Send Private Message
Reply

The BEST Turkey Chowder
Make A Joyful Table p.99
freezer friendly

If we hold a contest at the Iowa State Fair for the best way to serve holiday leftovers, this would be my entry-- and I bet it would win. (Especially if Cliff is doing the judging!) The ginger gives it a special zing all its own.

1 cup finely chopped celery
1/2 cup chopped onion
2 cups (one 16-ounce can) Healthy Request Chicken Broth
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) cream-style corn
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1 1/2 cups (8 ounces) diced cooked potatoes
1 1/2 cups (8 ounces) diced cooked turkey breast
1/2 teaspoon ground ginger

In a large saucepan sprayed with butter-flavored cooking spray, saute celery and onion for 10 minutes or until tender. In a medium bowl, combine chicken broth and dry milk powder. Stir broth mixture and corn into vegetable mixture. Add mushrooms, potatoes, turkey and ginger. Mix well to combine. Lower heat and simmer for 15 minutes or until mixture is heated through, stirring occasionally.

Hint: If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli.

Serves 4 (1 1/2 cups) Each serving equals:
HE: 2 Pr, 1 Br, 1 Ve, 1/2 SM
----------------------------------------
--------------------------------
238 Cal, 2g Fa, 26g Pr, 29 Carb, 638mg So, 171mg Calc, 3g Fi
----------------------------------------
--------------------------------
Diabetic: 2 meat, 1 starch, 1 vegetable, 1/2 skim milk


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/5/10 8:06 P

Send Private Message
Reply
Brunswick Bean Soup
Make A Joyful Table p.100
freezer friendly

If ever there was a hale-and-hearty dish, it would be this gathering of beans, chicken, and ham in one happy pot! High in fiber, rich in protein, it's like a cozy hug from someone who loves you.

10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup (5oz) diced cooked chicken breast
Full 1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 cup shredded carrots
1/2 cup chopped onion
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Place great northern beans in a medium saucepan. Mash gently with a fork. Add chicken broth, chicken, ham, carrots, onion, parsley flakes, and black pepper. Bring mixture to a boil. Lower heat, over and simmer for 20 minutes or until vegetables are tender, stirring occasionally.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Serves 4 (1 full cup) - each serving equals:
HE: 3 Pr, 3/4 Ve, 8 OC
________________________________________
______________________
190 cal, 2g Fa, 22g Pr, 21g carb, 458mg So, 67mg Calc, 5g Fi
________________________________________
______________________
Diabetic: 3 meat, 1/2 vegetable, 1 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/5/10 7:48 P

Send Private Message
Reply
Italian Tomato Corn Chowder
Make A Joyful Table p.93
freezer friendly

Take two tasty treasures--a fragrant tomato soup and a hearty chowder--and prove without a doubt that two together are better than one alone.

3/4 cup chopped onion
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, undrained
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
1 1/2 cups frozen whole-kernel corn, thawed
1 teaspoon dried parsley flakes
1 teaspoon Italian seasoning
3 tablespoons all-purpose flour
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion for 5 minutes or until tender. Add undrained stewed tomatoes, tomato juice, corn parsley flakes, and Italian seasoning. Mix well to combine. In a covered jar, combine flour and evaporated skim milk. shake well to blend. Pour milk mixture into tomato mixture. Continue cooking until mixture thickens and is heated through, stirring often. When serving, sprinkle 1 tablespoon Parmesan cheese over top of each bowl.

Serves 4 (1 1/2 full cup) - each serving equals:
HE: 1 3/4 Be, 1 Br, 3/4 SM, 1/4 Pr
________________________________________
______________________
216 cal, 0g Fa, 12g Pr, 42g Carb, 544mg So, 346mg Calc, 4g Fi
________________________________________
______________________
Diabetic: 1 1/2 vegetable, 1 starch, 1 skim milk, 1/2 meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/5/10 7:44 P

Send Private Message
Reply
TOPS Friendship Soup


The dry mix ingredients:
1/2 cup dried green split peas
1/4 cup medium pearl barley
1/2 cup dried lentils
1/2 cup uncooked long grain rice
1 cup uncooked pasta
2 teaspoons Italian seasoning
2 pkgs. onion soup mix (total 2-1/2 oz.)

Additional ingredients needed when preparing soup:
1 lb. ground meat (sirloin, turkey breast, or chicken)
3 qt.s water
1 28 oz. can diced tomatoes, undrained

Soup preparation:
Set pasta aside for later use. In Dutch oven, use medium heat to cook ground meat until no longer pink. Drain. Add water, tomatoes and soup mix and bring to a boil. Reduce heat, cover and simmer 45 minutes. Stir in pasta. Cover and simmer 15 minutes to 20 minutes or until the pasta, peas, barley and lentils are tender. Freezes well. Yield: 4 quarts.
16 servings. 1 serving= 1 cup

Nutrient value per serving, based on a 1,500 calorie diet:
Exchanges: 1-1/2 Starch; 1 Lean Meat
Calories: 168
Calories from fat 27
Total Fat: 3g (6%)
Saturated Fat: 1g (7%)
Cholesterol: 18 mg (6%)
Sodium: 396 mg (17%)
Total Carbohydrate: 25 g (11%)
Dietary Fiber: 4g(20%)
Sugars: 3g
Protein: 11g

This recipe appeared in the November 2010 issue of TOPS News (magazine when you are a TOPS member) and was served by our Area Captain at the Christmas party. She also gave as a prize the dry ingredients to make this soup. Neat gift idea.


Jan

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/5/10 4:59 P

Send Private Message
Reply

Maxi Minestrone
Make A Joyful Table p.89
freezer friendly

I always think of minestrone as the :kitchen sink: of soups, a soothing and satisfying meal-in-a-bowl. This one is a true celebration of abundance--and delivers, in one dish, a day's worth of healthy veggies!

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1/2 cup chopped onion
1 cup shredded carrots
1 cup (5 ounces) diced raw potatoes
2 cups shredded cabbage
1/2 cup diced celery
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/3 cup (3/4 ounce) uncooked rotini pasta
10 ounces (one 16-ounce can) navy beans, rinsed and drained
1 cup diced unpeeled zucchini
1 teaspoon Italian seasoning


In a large saucepan, combine chicken broth, onion, carrots, potatoes, cabbage, and celery. Bring mixture to a boil. Stir in tomato sauce, uncooked rotini pasta, navy beans, zucchini, and Italian seasoning. Lower heat, cover and simmer for 15 to 20 minutes or until vegetables are tender, stirring occasionally.

Hint: 1 cup diced cooked chicken breast may be added with tomato sauce.




Serves 4 (1 1/2 cups) - each serving equals:
HE: 3 1/2 Ve, 1 1/4 Pr, 1/2 Br, 8 OC
________________________________________
______________________
196 cal, 0g Fa, 11g Pr, 38g carb, 641mg So, 98mg Ca, 10g Fi
________________________________________
______________________
Diabetic: 1 meat, 3 vegetable, 1/2 starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/4/10 4:35 P

Send Private Message
Reply

Anytime Vegetable Soup
Cooking Healthy with a Food Processor, Pg 30
Freezes well

The title says it all---all year long, day or night, this veggie-rich combo is delicious, nutritious, and easy to fix. I think it makes a tasty snack, especially when combined with some baked chips.
Serves 6 (1 ½ cups)

1 medium onion, peeled and cut into 6 wedges
2 medium carrots, scraped and each cut into 2-inch pieces
2 medium stalks celery, cut into 2-inch pieces
3 cups reduced-sodium tomato juice
1/2 small head cabbage, cut into 6 wedges
1 (15-ounce) can diced tomatoes, undrained
1 tablespoon Splenda Granular
2 teaspoons Italian Seasoning
1/4 teaspoon black pepper

Lock food processor bowl in position. Insert the steel knife blade. Drop onion wedges, carrot pieces, and celery pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 6 to 12 times or until vegetables are finely chopped. Transfer chopped vegetables to a medium saucepan sprayed with butter-flavored cooking spray. Repeat process with cabbage wedges. Stir chopped cabbage into vegetable mixture. Add tomato juice, undrained tomatoes, Splenda, Italian seasoning, and black pepper. Mix well to combine. Place saucepan over medium heat and bring mixture to a boil, stirring occasionally. Lower heat, cover, and simmer for 30 minutes, stirring occasionally.

Each serving equals:
HE: 2 ½ vegetable, 1 optional calorie

80 calories, 0 gm fat, 3 gm protein, 17 gm carbohydrate, 213 mg sodium, 72 mg calcium, 3 gm fiber

Diabetic exchanges: 3 vegetable

Carb choices: 1


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/4/10 4:31 P

Send Private Message
Reply

Creamy Cabbage Soup
Cooking Healthy with a Food Processor, Pg 33

Most cabbage soups are clear and chock-full of vegetables, not creamy-smooth and rich. But I thought it would be fun to see what the result would be of blending in a transforming touch of dairy . . . and we all loved it.
Serves 4 (1 ½ cups)

1 small head cabbage, quartered
2 medium stalks celery, trimmed and each cut into 2-inch pieces
1 medium carrot, scraped and cut into 2-inch pieces
2 cups water
1 (10 ¾ ounce) can Healthy Request Cream of Mushroom Soup
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup Land O Lakes Fat Free Half & Half
1/2 teaspoon dried dill weed
1/8 teaspoon black pepper
1/4 cup Land O Lakes no-fat sour cream

Lock food processor bowl in position. Insert the slicer disc. Attach food chute cover and lock in place. Drop cabbage wedges into the food chute. Position food pusher over cabbage. Turn on processor and use medium pressure to push cabbage through. Transfer sliced cabbage to a large saucepan when full level is reached. Repeat process as necessary. Remove slicer disc from food processor and insert the steel knife blade. Drop celery and carrot pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 3 or 4 times or until vegetables are finely chopped. Transfer chopped vegetables to saucepan. Add water. Mix well to combine. Bring mixture to a boil. Lower heat, cover, and simmer for 15 minutes or just until vegetables are tender, stirring occasionally. Do not drain. Stir in mushroom soup, dry milk powder, half & half, dill weed, and black pepper. Continue cooking for 5 to 6 minutes or until mixture is heated through, stirring often. When serving, top each bowl with 1 tablespoon sour cream.

Each serving equals:
HE: 1 ½ vegetable, ¼ fat free milk, ¾ slider, 14 optional calories

150 calories, 2 gm fat, 7 gm protein, 26 gm carbohydrate, 448 mg sodium, 284 mg calcium, 3 gm fiber

Diabetic exchanges: 2 vegetable, 1 other carbohydrate

Carb choices: 2


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/4/10 4:28 P

Send Private Message
Reply

Creamy Cabbage Soup
Cooking Healthy with a Food Processor, Pg 33

Most cabbage soups are clear and chock-full of vegetables, not creamy-smooth and rich. But I thought it would be fun to see what the result would be of blending in a transforming touch of dairy . . . and we all loved it.
Serves 4 (1 ½ cups)

1 small head cabbage, quartered
2 medium stalks celery, trimmed and each cut into 2-inch pieces
1 medium carrot, scraped and cut into 2-inch pieces
2 cups water
1 (10 ¾ ounce) can Healthy Request Cream of Mushroom Soup
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup Land O Lakes Fat Free Half & Half
1/2 teaspoon dried dill weed
1/8 teaspoon black pepper
1/4 cup Land O Lakes no-fat sour cream

Lock food processor bowl in position. Insert the slicer disc. Attach food chute cover and lock in place. Drop cabbage wedges into the food chute. Position food pusher over cabbage. Turn on processor and use medium pressure to push cabbage through. Transfer sliced cabbage to a large saucepan when full level is reached. Repeat process as necessary. Remove slicer disc from food processor and insert the steel knife blade. Drop celery and carrot pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 3 or 4 times or until vegetables are finely chopped. Transfer chopped vegetables to saucepan. Add water. Mix well to combine. Bring mixture to a boil. Lower heat, cover, and simmer for 15 minutes or just until vegetables are tender, stirring occasionally. Do not drain. Stir in mushroom soup, dry milk powder, half & half, dill weed, and black pepper. Continue cooking for 5 to 6 minutes or until mixture is heated through, stirring often. When serving, top each bowl with 1 tablespoon sour cream.

Each serving equals:
HE: 1 ½ vegetable, ¼ fat free milk, ¾ slider, 14 optional calories

150 calories, 2 gm fat, 7 gm protein, 26 gm carbohydrate, 448 mg sodium, 284 mg calcium, 3 gm fiber

Diabetic exchanges: 2 vegetable, 1 other carbohydrate

Carb choices: 2


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/4/10 4:25 P

Send Private Message
Reply

Cheesy Cream of Cauliflower Soup
Cooking Healthy with a Food Processor, pg 35
Freezes well

Cheese soups taste decadent, and in many restaurants, they are full of high-fat ingredients like heavy cream and butter. I’m inspired by culinary challenges like that one, so I created this luscious soup so good, you won’t believe it’s good for you, too!
Serves 4 (1 ½ cups)

1 small onion, peeled and cut into 4 wedges
2 medium stalks celery, trimmed and each cut into 2-inch pieces
2 cups frozen chopped cauliflower, thawed
1/2 cup hot water
1 (12 fluid ounce) can Carnation Evaporated Fat Free Milk
3 tablespoons all-purpose flour
1/2 cup Land O Lakes Fat Free Half & Half
1 (2 ounce) jar chopped pimiento, drained
1 cup diced Velveeta Light processed cheese
1/8 teaspoon black pepper

Lock food processor bowl in position. Insert the steel knife blade. Drop onion wedges and celery pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 3 or 4 times or until vegetables are finely chopped. Transfer chopped vegetables to a medium saucepan. Repeat process with cauliflower pieces. Stir hot water into chopped vegetables. Cook over medium heat for 10 minutes or just until vegetables are tender, stirring occasionally. Pour evaporated milk and flour into food processor bowl. Re-cover and pulse 3 times or until mixture is blended. Pour milk mixture into un-drained vegetables. Add half & half, pimiento, Velveeta cheese, and black pepper. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture thickens and cheese melts, stirring often.

Each serving equals:
HE: 1 ½ vegetable, 1 protein, ¾ fat free milk, ¼ bread, 18 optional calories

200 calories, 4 gm fat, 14 gm protein, 27 gm carbohydrate, 638 mg sodium, 452 mg calcium, 2 gm fiber

Diabetic exchanges: 1 ½ vegetable, 1 meat, 1 fat free milk

Carb choices: 2



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/3/10 4:12 P

Send Private Message
Reply

Southwestern Chicken-Cheese Soup
Heart Smart Healthy Exchanges p.60
Freezer Friendly

Cliff and I love traveling to Arizona when we can to visit our son Tommy and his wife Angie, but sometimes we feel close to them when we savor a recipe full of the flavors of the Southwest. Mingling chicken, cheese, and corn with some splendid spices prompted Cliff to yell "Olé!"

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1/2 cup chunky salsa (mild, medium, or hot)
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1/2 cup (3 ounces) finely diced cooked chicken breast
1 1/2 cup frozen whole-kernel corn, thawed
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1/4 teaspoon black pepper
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large saucepan, combine chicken broth, salsa, chicken soup, mushrooms, chicken, and corn. Bring mixture to a boil. Lower heat and simmer. Meanwhile, in a small bowl, combine dry milk powder and water. Stir milk mixture into chicken mixture. Continue simmering for 5 minutes or until cheese melts, stirring often.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli.
2. Thaw corn by placing in a colander and rinsing under hot water for one minute.

Serves 4 (1 1/2 cups) - each serving equals:

HE: 1 3/4 Pr, 3/4 Br, 1/2 Ve, 1/4 Sm, 1/2 Sl, 13 Opt. Cal.
________________________________________
______________________
259 cal, 7g Fa, 23g Pr, 26g carb, 987mg So, 276mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1 1/2 Meat, 1 1/2 Starch, 1/2 vegetable


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
12/3/10 3:53 P

Send Private Message
Reply

New Orleans Bean Soup
Heart Smart Healthy Exchanges p.71
Freezer Friendly

They call this Southern home of jazz the Big Easy--and this fast and fabulous recipe serves us a pot of soup that's both really big and oh-so-easy! As they say in Louisiana, let the good times roll!

1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup shredded carrots
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 teaspoon minced garlic
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
2 cups water
1 teaspoon Worcestershire sauce
2 tablespoons chopped fresh parsley or 1 teaspoons dried parsley flakes
1 to 2 drops Tabasco sauce
2 teaspoons lemon juice
1/8 teaspoon black pepper

In a large saucepan sprayed with butter-flavored cooking spray, saute onion, celery, and carrots foe 5 minutes or until tender. Add ham, garlic, kidney beans, chicken broth, and water. Mix well to combine. Bring mixture to a boil. Stir in Worcestershire sauce, parsley, Tabasco sauce, lemon juice, and black pepper. Lower heat and simmer for 15 minutes, stirring occasionally.

Serves 4 (1 1/2 cups each) - each serving equals:

HE: 3/4 Ve, 2 1/4 Pr, 8 OC
________________________________________
______________________
192 cal, 4g Fa, 21g Pr, 18g carb, 815mg So, 51mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 2 Meat, 1 Starch, 1 Vegetable


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/28/10 3:20 P

Send Private Message
Reply
Broccoli Cheese Soup
Best of Healthy Exchanges Newsletter (1992) p.21
freezer friendly

This soup didn't pass Cliff's taste test. But, he's a member with George Bush in the "I HATE BROCCOLI CLUB". If you like broccoli, I think you'll love this soup.
serves 4 (1 1/2 cups)

1/2 cup diced onion
3 tablespoons all-purpose flour
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 (10-ounce) package frozen chopped broccoli, thawed and well drained
1/2 teaspoon Worcestershire sauce
1 1/2 cup (6 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. In a covered jar, combine flour and evaporated skim milk. Shake well to blend. Add chicken broth, broccoli, Worcestershire sauce and milk mixture to onion. Mix well to combine. Continue cooking for 10 minutes or until mixture thickens and broccoli is tender, stirring often. Stir in Cheddar cheese. Lower heat and simmer until cheese melts, stirring often.

Serves 4 - each serving equals:
HE: 2 Pr, 1 3/4 Ve, 3/4 Sm, 1/4 Br, 8 Opt. Cal.
________________________________________
______________________
243 cal, 7g Fa, 23g Pr, 22g carb, 733mg So, 597mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 2 vegetable, 1 1/2 meat, 1 skim milk


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/28/10 3:09 P

Send Private Message
Reply

Chinese Chicken Soup
Best of Healthy Exchanges Newsletter (1992) p.31
Freezer Friendly

When my friend Judy made this soup, she said it smelled as good as it tasted. She put it all in the crockpot before she left for work and came home to the wonderful aroma.

4 cups (two 16-ounce can) Healthy Request Chicken Broth
1 cup sliced celery
1/2 cup chopped onion
1/4 teaspoon minced garlic
1 scant cup (4 ounces) diced cooked chicken breast
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1 tablespoon reduced-sodium soy sauce
2/3 cup (2 ounces) uncooked instant rice
1 (6-ounce) package frozen snow peas
3/4 cup (one 4-ounce can) sliced water chestnuts, drained

In a large saucepan, combine chicken broth, celery, onion, and garlic. Bring mixture to a boil. Sir in chicken, mushrooms, and soy sauce. Add uncooked rice, frozen snow peas, and water chestnuts. Mix well to combine. Lower heat, cover, and simmer for 10 minutes, stirring occasionally.

Hint: If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli

Serves 4 (1 1/2 cup) - each serving equals:

HE: 1 1/4 Ve, 1 Pr, 3/4 Br, 16 OC
________________________________________
______________________
141 cal, 1g Fa, 51g Pr, 18g carb, 740mg So, 47mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 1 Vegetable, 1 Starch, 1 Meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/28/10 2:37 P

Send Private Message
Reply


Stormy Weather Bean Soup

Even when there's no sun up in the sky, you'll feel warm and dry as you nourish yourself with this flavorful tummy pleaser. There's so much protein in a bowl of this soup, whatever the weather, you'll be rarin to go! Serves 6 (1 1/2 cups)

2 cups water
1 full cup (6 ounces) finely diced Dubuque 97% fat- free ham or any extra-lean ham
3/4 cup chopped onion
1cup chopped carrots
1/2 cup finely chopped celery
10 ounces (one 16-ounce can) great northern beans, rinsed and drained
10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, undrained
2 cups Healthy Request tomato juice or any reduced sodium tomato juice
1/2 teaspoon dried minced garlic
1 teaspoon chili seasoning
1 teaspoon dried parsley flakes
1 tablespoon lemon juice

In a large saucepan, combine water, ham, onion, carrots, and celery. Bring mixture to a boil. Lower heat and simmer for 15 to 20 minutes or until vegetables are tender, stirring occasionally. Add great northern beans, pinto beans, undrained tomatoes, and tomato juice. Mix well to combine. Stir in garlic, chili seasoning, parsley flakes, and lemon juice. Cover and continue simmering for 15 to 20 minutes, stirring occasionally.

Each serving equals:

HE: 2 1/3 Protein 2 Vegetable

201 Calories 1 gm Fat 14 gm Protein
34 gm Carbohydrate 515 mg Sodium
112 mg Calcium 9 gm Fiber

Diabetic: 2 Vegetable 1 1/2 Meat 1 Starch


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/24/10 6:58 P

Send Private Message
Reply

CREAMY VEGETABLE BEEF SOUP*
Cooking Healthy with a Man in Mind/Joanna Lund

Serves: 4 (1 1/3 cups)

8 oz. ground 90% lean turkey or beef
½ c. finely chopped onion
1 ¾ c. (15 oz. can) beef broth
Scant 1 cup (1 ½ oz.) uncooked noodles
1 c. (8 oz. can) sliced carrots, rinsed and drained
1 c. (8 oz. can) cut green beans, rinsed and drained
1 (10 ¾ oz.) can Healthy Request Cream of Mushroom soup
1/3 c. Carnation nonfat dry milk powder
1 c. water

*In a large saucepan sprayed with butter-flavor cooking spray, brown meat and onion. Stir in beef broth and noodles. Bring mixture to a boil. Add carrots and beans. Mix well to combine. Lower heat and simmer 10 minutes.
In a small bowl, combine mushroom soup, dry milk powder, and water. Add soup mixture to meat mixture.
Continue to simmer 5 minutes or until noodles are tender, stirring occasionally.


Nutrition Info:
223 Calories, 7 g. fat, 16 g. protein, 24 g. carb, 794 mg. sodium, 2 g. fiber

HE: 1 ½ protein, ½ bread, 1 ¼ vegetable, ½ slider, 10 optional calories

Diabetic; 1 ½ meat, 1 ½ starch, 1 vegetable


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/24/10 6:31 P

Send Private Message
Reply
PEASANT VEGETABLE BEAN SOUP
Penny Pinching Main Dishes p.60
freezer friendly
Serves 6 (1 1/3 cups)

Even if you make your home in one of our big cities, there's no reason not to "live off the land"...just "harvest" your ingredients at the weekly farmer's market! The peasant tradition has always celebrated the ripest and best from the fields, and this soup will make your family smack their lips in delight.

2 (16-ounce) cans tomatoes, coarsely chopped and undrained
2 cups water 1/2 cup finely chopped celery
1/2 cup chopped onion
2 cups shredded cabbage
1 tablespoon JO's Chili Seasoning or any chili seasoning
1/8 teaspoon black pepper
1 teaspoon dried parsley flakes
1 (16-ounce) can pinto beans, rinsed and drained
1 (16-ounce) can red kidney beans, rinsed and drained

Place undrained tomatoes in a blender container. Cover and process on BLEND for 15 seconds or until smooth. Pour blended tomatoes into a large saucepan. Add water, celery, onion, cabbage, JO's Chili Seasoning, black pepper, and parsley flakes. Mix well to combine. Stir in pinto beans and kidney beans. Bring mixture to a boil. Lower heat and simmer for 30 minutes, stirring occasionally.

Each serving equals:
HE: 2 1/3 Vegetable, 1 2/3 Protein
148 Calories, 0 gm Fat, 8 gm Protein, 29 gm Carbohydrate, 276 mg Sodium, 95 mg Calcium, 9 gm Fiber
DIABETIC EXCHANGES: 1 1/2 Vegetable, 1 Starch, 1 Meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/24/10 6:26 P

Send Private Message
Reply

HAM AND CORN CHOWDER
Penny Pinching Main Dishes p.66
freezer friendly
Serves 4 (1 1/2 cups)

Cliff loves a thick corn chowder, especially when it's chock-full of potatoes and little bits of ham like this one. When you can make something so delicious and satisfying so quickly, you'll never have to worry about what to serve for supper

1 1/4 cups water 1 cup (5 ounces) diced raw potatoes
1/2 cup chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 (16-ounce) can cream- style corn
1 cup fat-free milk 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a medium saucepan, combine water, potatoes, and onion. Cook over medium heat until potatoes are just tender. Stir in ham, corn, milk, mushroom soup, parsley flakes, and black pepper. Lower heat and simmer for 15 minutes, stirring occasionally.

Each serving equals: HE: 1 1/4 Bread, 1 Protein, 1/4 Fat Free Milk, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie
231 Calories, 3 gm Fat, 12 gm Protein, 39 gm Carbohydrate, 1059 mg Sodium, 138 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 1/2 Starch/Carbohydrate, 1 Meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/20/10 5:10 P

Send Private Message
Reply

Chicken-Cabbage-Noodle Soup
Healthy Exchanges Cookbook p.65

I love cabbage, and I love the "comfort" feeling of noodles. You might not think of these two-chicken and cabbage-teamed up together with noodles, but this trio is dynamite. Serves 6 (1 1/2 cups)

4 cups (two 16-ounce cans) Campbell's Healthy Request Chicken Broth
1 1/2 cups (8 ounces) diced cooked chicken breast
2 cups finely shredded cabbage
1 cup finely shredded carrots
1/2 cup diced onion
1/2 cup diced celery
1 scant cup (1 1/2 ounces) uncooked medium-width noodles
1 tablespoon reduced-sodium soy sauce
1/8 teaspoon pepper
1 teaspoon dried parsley flakes

In a large saucepan, combine chicken broth, diced chicken, cabbage, carrots, onion, and celery. Bring mixture to a boil. Reduce heat. Add noodles, soy sauce, pepper, and parsley. Continue simmering, covered, until vegetables and noodles are tender, about 20 minutes.

Each serving equals:
HE: 2 1/2 Ve, 2 Pr, 1/2 Br, 16 OC
130 calories, 2 gm Fa, 16 gm Pr, 12 gm Ca, 369 mg S0,2 Fi
DIABETIC: 1 1/2 Mt, 1St, 1 Free Ve



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/19/10 10:48 P

Send Private Message
Reply

Blazing Glory Chili

This time instead of thickening up this recipe with beans, I added macaroni for more substance, and for a man-pleasing presentation. This dish is so good, you might try serving it up when you're hoping for a gift of jewellery--or just want the man in you life to promise to to those "honey-do" jobs without a single complaint.

Serves 4 ( 1 1/2 cups)

8 ounces ground 90% lean turkey or beef
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 teaspoon dried minced garlic
1 (10 3/4-ounce can) Healthy Request Tomato Soup
2 cups (one 16-ounce can) tomatoes, coarsely chopped and undrained
6 ounces (one 8-ounce can) red kidney beans, rinsed and drained
2 teaspoons chili seasoning
1/8 teaspoon black pepper
1 3/4 coups (one 1-ounce can) Swanson Beef Broth
2/3 cup (1 1/2 ounces) uncooked elbow macaroni
1/4 cup Land O Lakes fat-free sour cream
1/3 cup (1 1/2 ounce) shredded Kraft reduced-fat Cheddar cheese

In a large saucepan sprayed with olive-flavored cooking sprat, brown meat, onion and green pepper. Stir in garlic, tomato soup and undrained tomatoes. Add kidney beans, chili seasoning, black pepper, and beef broth. Mix well to combine. Bring mixture to a boil. Stir in macaroni, Lower heat. Simmer 10 minutes or until macaroni is tender. When serving, top each bowl with 1 tablespoon sour cream and a scant 1 1/2 tablespoons Cheddar cheese.

Each serving equals:
HE: 2 3/4 Protein, 1 3/4 Vegetable, 1/2 Bread, 3/4 Slider, 9 Optional Calories
**********
337 Calories, 9 gm Fat, 22 gm Protein, 42 mg Carbohydrate, 818 mg Sodium, 9 mg Fiber
**********
DIABETIC: 2 1/2 Meat, 2 Starch, 1 1/2 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 84


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/19/10 5:29 P

Send Private Message
Reply
DH and I aren't much for rice. BUT, we do like rice noodles, do you think that rice noodles would be a good substitute for the rice?

The baked potato soup is in A Potful of Recipes page 95, it's also in A deluxe potful pg. 115.







Here's a few more to add to the list:


From Another Pot:

Baked Chicken and Gravy p.181. 5 stars. This is really VERY good. Try not to over cook. I cooked it on HIGH for 4 hours.

Grandma's Chicken and Dumplings p.182. 5 stars. I love this recipe. It needs garlic, but other than that, good as is.

Roman Chicken Pot p.184. 5 stars. Everyone loved and DS didn't pick out the veg either. Very filling.

Supper's Ready! 4-5 stars. This is like a ground beef stew. Needs garlic bad, even a dash of tobasco. with those, its 5 stars.

James' Pot Roast p.218 5 stars. Add garlic and Worcester sauce. 2 tsp horseradish is nice in there too. Do cook all 8 hours I noted.

Fall Festival Pork. p.222 4 stars. DH loves this.

In JoAnna's Kitchen Miracles Book:
Perfect Pot Roast p.117 5 stars. I added 1 -4oz can of drained mushrooms and 2 tsp horseradish.



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/19/10 5:25 P

Send Private Message
Reply









From One Pot:
Microwave:
Pizza Hot Dish p.67. 4 stars. This is very good. I added olives.

Lasagna Casserole p.68 5 stars. This is soo easy and very good -and uses UNcooked lasagna noodles.

For the Slow cooker:
"Roasted Veggie Trio Pot p.169. 5 stars.

From Grandma Jo's Soup Kettle:

Beef and Barley Soup p. 5+ stars. I used shreds instead of raw potato, I shred the carrot instead of diced, browned ground beef instead of roast beef, and I added a tad of beef bullion and a dash of liquid smoke. My fave soup /chowder type dish. Very, very good. Do put it on for a full 8-10 hours like it says, so plan on it! Not like me who thinks 6 hours is enough to start this one! :)

From Potful:

Dilled Turkey Chowder p.103. 5 stars. I used chicken. I also used frozen shreds instead of raw potato. It thicken nicely using those. Everyone loved it.

Slow Cooker Stew p115 3.5-4 stars. I noted that it was good but needed to be thicker. I also noted to add 3 Tbsp of tapioca and a dash of liquid smoke next time. I haven't tried that yet in this recipe, but have added it in other stews and I like how that makes it.

Chicken and Corn Hash p.197 4 stars. Very good, like pot pie filling.

Baked Chicken Breasts with Mushroom Sauce p.198. 4 stars. Very good and the sauce is good too. Don't overcook.

Almond Chicken p.199 3 stars. This is good and has lots of crunch. It needs to be served on rice.

Sweet and Sour Meat and Rice p.233 4-5 stars. EASY! I added 2 tsp garlic and 1 tsp ginger. I reduced the Brown Sugar Twin by half. A tad sweet for me. The family loves this!

Home Style Pot Roast p.246 4 stars.

Creole Crock Jambalaya p.259 4 stars. I didn't have shrimp, but we didn't miss it. I added cajun seasoning and 1/2 pound frozen okra. Very, very good.


Edited by: ANNINSD at: 11/19/2010 (17:28)
Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
11/19/10 4:31 P

Send Private Message
Reply

Chicken Corn Chowder
Healthy Exchanges Cookbook p.64

Freezer Friendly

Farmhouse taste no matter where you live. The cream-style com, coupled with the evaporated skim milk, makes this my candidate for the creamiest low-fat soup ever! Serves 4 (1 1/2 cups)

2 cups (one 16-ounce can) Campbell's Healthy Request Chicken Broth
1 cup (5 ounces) diced raw potatoes
1 cup diced carrots
2 cups (one 16-ounce can) cream-style corn
1 1/2 cups (8 ounces) diced cooked chicken breast
1 1/2 cups (one 12-fluid-ounce can) Carnation evaporated skim milk
I/8 teaspoon black pepper
1/3 cup (3/4 ounce) instant potato flakes
1 teaspoon dried parsley flakes

In a large saucepan, combine chicken broth, potatoes, and carrots. Cover and cook over medium heat until vegetables are tender, about 10 to 12 minutes. Add cream-style corn, chicken, evaporated skim milk, and black pepper. Stir in instant potato flakes and parsley flakes. Simmer 5 minutes.

Each serving equals:
HE: 2 Pr, 1 1/2 Br, 3/4 SM, 1/2 Ve, 8 OC
325 Calories, 3 gm Fa, 30 gm Pr, 47 gm Ca, 773 mg So, 2 Fi
DIABETIC: 2 Mt, 2 St, 1 SM, 1/2 Ve



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
Page: 1 of (1)   1

Report Innappropriate Post

Other Healthy Exchanges Recipes Posts

Topics: Last Post:
SWEET SALADS 3/12/2014 2:44:25 PM
PIES 3/12/2014 2:47:12 PM
DESSERTS 7/20/2013 10:34:53 PM
SWEET SALADS 11/19/2013 10:32:24 PM
MICROWAVE 3/12/2014 2:45:30 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=1925x14777x38022830

Review our Community Guidelines