Archive for August 2009
Cream of Cauliflower Soup
August 5, 2009 | 
Author Serves 6
3 tablespoons butter
1 small onion, chopped
1 1/2 quarts chicken broth (or vegetable broth)
1 (10 oz.) package frozen cauliflower
1 1/2 cups milk
2 tablespoons flour
Salt and pepper to taste
In a soup pot, melt butter and add onion. Cook until onion is translucent. Add flour and incorporate, making sure flour isn’t lumpy before adding chicken broth. Add broth and bring to a boil.
Add cauliflower to broth and simmer until cauliflower is tender, about 10 minutes.
Transfer cauliflower to a blender and puree (use a slotted spoon). Add back to the soup pot. Mix well and add milk, salt and pepper to taste. Heat to a very low simmer, but do not boil or soup will break.
Serving Suggestions: A big green salad and some whole-grain rolls will do the trick. Also, calorie count is low so feel free to have a couple of bowls.
NUTRITION per serving: 148 calories; 9g fat; 8g protein; 8g carbohydrate; 1g dietary fiber; 24mg cholesterol, 858mg sodium. Exchanges: 0 grain (starch); 1/2 lean meat; 1/2 vegetable; 1 1/2 fat. Points: 4
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Crock Cooker Oatmeal
Serves 6
**disclaimer on this recipe. It may not work for YOUR crock pot! A 2:1 ratio on water and oats may be better, OR it could burn. I know this sounds flaky but you need to consider all the variables: brands of crock pots, ages, models, sizes and the temperatures even, that they operate on. Be FLEXIBLE with this recipe and experiment with it to get it just right for your family. The first time, try making it during the day when you’re around to check it and see where that “sweet point” is for your equipment.
1 cup old fashioned oats (NOT the quick cooking kind)
4 cups water
Throw this in a crock pot and let it cook overnight on low. That’s it!!
For fun, add some chopped apple, raisins and cinnamon. YUM! The smell of this first thing in the morning is glorious!
Cuban Chicken
Serves 6
1/2 cup orange juice
1/4 cup lime juice
4 cloves garlic, pressed
2 tablespoons dried oregano
Salt and pepper to taste
1 whole chicken
Combine first six ingredients for marinade and pour over chicken. Cover and refrigerate overnight.
The next day – Preheat oven to 375 degrees. Place chicken in a roasting pan, reserving marinade. Roast chicken until done (about 20 minutes per pound).
Bring reserved marinade to a boil. Allow roasted chicken to sit for 10 minutes before slicing. Serve with sauce.
Serving Suggestions: Serve with steamed red potatoes, steamed broccoli and baby carrots (steamed or chilled – let the kids decide this time!)
NUTRITION per serving: 555 Calories; 39g Fat ; 43g Protein; 5g Carbohydrate; 1g Dietary Fiber; 226mg Cholesterol; 174mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 4 Fat. Points:
Vegetarians: Use extra-firm tofu that has been pressed and drained. Slice tofu and marinate for about 30 minutes before baking. Watch tofu to make sure it doesn’t get too browned.
Easy Tuscan Pasta
Serves 6
3 tablespoons olive oil
3/4 cup coarsely chopped carrot
1/2 cup onion, chopped
1 (28-oz.) jar garlic and onion spaghetti sauce (Hunt’s makes a good one)
1/2 teaspoon crushed red pepper flakes
1 (19-oz.) can white beans, drained and rinsed
3 cups penne pasta, uncooked
Chopped fresh parsley, optional
In a large skillet over medium heat, heat oil; add carrot and onion. Cook 5 minutes, stirring occasionally, or until tender. Stir in pasta sauce and crushed red pepper, heat to boiling. Reduce heat; simmer, covered, 5 minutes.
Add beans; heat through. Meanwhile, cook pasta according to package directions; drain. Spoon sauce over hot pasta; sprinkle with parsley, if desired.
Serving Suggestions: Big green salad and some garlic bread!
NUTRITION per serving: 458 Calories; 12g Fat; 18g, Protein; 72g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 538mg, Sodium. Exchanges: 4 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 Fat. Points: 9
Homemade Flavored Rice Mixes
…includes variations for Vegetable Rice Mix and Spanish Rice Mix
Makes alot
4 cups uncooked rice (I always use brown rice)
1 envelope dry onion soup mix
1 teaspoon garlic powder
Combine all ingredients together and store in a zipper topped plastic bag or sealable container. This will keep up to 4 months if stored in a cool, dark and dry place. With brown rice, you may want to keep it in the freezer.
To Use: Mix 1 cup mix with 2 cups water. Bring to a boil, lower heat, place lid on rice and simmer till liquid is completely absorbed, about 20 minutes or more. Check if you need to. (I would add an extra half cup liquid for the brown rice).
Variations:
To make Vegetable Rice Mix, substitute an envelope of vegetable soup mix.
To make Spanish Rice Mix, substitute 1/2 cup Taco Seasoning (see homemade recipe here or use a packet) for envelope of onion soup.
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