Basic Veggie Soup
Serves 12
2 cans diced tomatoes -- undrained
1 large onion -- chopped
4 cloves garlic -- pressed
2 tablespoons olive oil -- divided
2 large carrots -- chopped
2 small celery stalks -- chopped
1 medium turnip -- chopped
2 cups green beans -- cut in 1" pieces
6 cups vegetable broth
1/4 head cabbage -- chopped
1/2 teaspoon thyme
salt and pepper to taste
2 small russet potatoes -- peeled and chopped
In a large soup pot, heat the one tablespoon of the olive oil over
medium high heat. Add the onion and cook till nearly translucent, now
add the garlic. Don't let the garlic brown and saute another couple
of minutes.
Add the rest of the chopped veggies, sauteing for just a minute or
two; the extra tablespoon of olive oil is if you need it for the rest
of the veggies. Remeber--you're not cooking them-- just sauteing them
for the wonderful flavor this quick step will infuse in your soup.
Add the thyme and salt and pepper while sauteing.
Now put the veggies in the crockpot, add the tomatoes and broth. Cook
on low 7-9 hours (depending on your crockpot) or high 4-6 hours. Just
before serving, gently mash some of the potato chunks against the
side of the crockpot to thicken the soup, give it a stir and serve.
Per serving: 88 Calories (kcal); 4g Total Fat; (35% calories from
fat); 5g Protein; 2g Dietary Fiber; 9g Carbohydrate; 0mg Cholesterol;
658mg Sodium
Food Exchanges: 0 Grain (Starch); 1 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates
***
This one is so easy:
Mexican Pasta Vegetable Bake
3 cups rotini pasta, uncooked (curly noodles)
2 jars (16 oz. each) chunky salsa
2 cups 2% milk reduced fat sharp cheddar cheese, divided
1 cup fat free cottage cheese
1 can (16 oz.) black beans, rinsed, drained
1 pkg. (10 oz.) frozen whole kernel corn, thawed, drained
1/4 cup chopped fresh cilantro
COOK rotini as directed on package; drain.
MIX rotini, salsa, 1 cup of the cheddar cheese, cottage cheese, beans and corn. Spoon into 13x9- inch baking pan sprayed with cooking spray; sprinkle with remaining 1 cup cheddar cheese.
BAKE at 375°F for 20 minutes or until thoroughly heated. Sprinkle with cilantro.
Serves 8
(I find it can serve more).
Diet Exchange:
2 Starch,1 Vegetable,2 Meat (L)
Nutrition (per serving)
Calories 300 Total fat 7g Saturated fat 4.5g Cholesterol 20mg Sodium 1240mg Carbohydrate 42g Dietary fiber 7g Sugars 9g Protein 19g Vitamin A 20%DV Vitamin C 4%DV Calcium 35%DV Iron 10%DV
***
Another super-easy one:
Cheesy Bean Enchiladas
1 can (16 oz.) Refried Beans
1 jar (16 oz.) chunky salsa, divided
1 pkg. (8 oz.) shredded sharp cheddar cheese, divided
1/4 cup chopped onion
8 flour tortillas
PREHEAT oven to 350°F. Mix beans, 1/2 cup of the salsa, 1 cup of the cheese and the onion until well blended.
SPREAD remaining 1 cup salsa onto bottom of 13x9-inch baking dish. Spoon 1/4 cup of the bean mixture down center of each tortilla; roll up. Place, seam sides down, over salsa in baking dish. Top with the remaining salsa and cheese.
BAKE 20 minutes or until heated through.
***
Macaroni and cheese doesn't have to be orange and it doesn't have to come from a box.
I love this recipe -- use a sharp cheese with some flavor. Would also be good as the foundation of a tuna casserole.
Baked Macaroni and Cheese
1/2 pound elbow macaroni
3 tablespoons butter
3 tablespoons flour
1 tablespoon powdered mustard
3 cups milk
1/2 cup yellow onion, finely diced
1 bay leaf
1/2 teaspoon paprika
1 large egg
12 ounces sharp cheddar, shredded
1 teaspoon kosher salt
Fresh black pepper
Topping:
3 tablespoons butter
1 cup panko bread crumbs
Preheat oven to 350 degrees F.
In a large pot of boiling, salted water cook the pasta to al dente.
While the pasta is cooking, in a separate pot, melt the butter. Whisk in the flour and mustard and keep it moving for about five minutes. Make sure it's free of lumps. Stir in the milk, onion, bay leaf, and paprika. Simmer for ten minutes and remove the bay leaf.
Temper in the egg. Stir in 3/4 of the cheese. Season with salt and pepper. Fold the macaroni into the mix and pour into a 2-quart casserole dish. Top with remaining cheese.
Melt the butter in a saute pan and toss the bread crumbs to coat. Top the macaroni with the bread crumbs. Bake for 30 minutes. Remove from oven and rest for five minutes before serving.
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