Broccoli-Cheese Soup

Broccoli-Cheese Soup

3 C chopped broccoli
2 C chopped celery

Simmer in water until tender and drain

1 1/2 C chopped onion
1/2 C butter

Cook until onion is tender

Into onions , stir in until smooth:

1/2 C flour

Add and cook until thickened:

4 C milk
1 tsp. salt
1 tsp. pepper
drained vegetables

Stir in until melted:

2 C grated Swiss cheese

Fall Vegetable Oven Hash

I tried this recipe from the Trib and we quite liked it. I served it with quinoa for a main dish.

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The Healthy Plate: You won’t miss the meat or bread in this vegetable-rich oven hash

By MELISSA D’ARABIAN

Heading into crisper weather, I start to crave the holiday classics that beg to be made this time of year. One of my favorites is stuffing (technically “dressing” since I haven’t stuffed it in the turkey ever since Alton Brown talked me out of it over a decade ago when I read his recipe for roasted turkey). Seasoned cubes of dried bread sauteed with celery, onion, herbs and butter, then baked up to crispy-outside-soft-inside perfection?

Yes, please!

Except... My extended family has three vegetarians and my daughter is gluten-free. So my challenge was how to make a dish that scratches the stuffing itch for them without making it seem like the ugly duckling of the Thanksgiving table. The solution ended up being a roasted vegetable medley that I promise will be the most-requested recipe of your holiday. It is that good, and full of nutrients, too.

To make that happen, I rely on a mix of roasted vegetables for a caramelized sweetness that feels roasty and homey. And I add meaty mushrooms sauteed in garlic and the trifecta of holiday cooking herbs: rosemary, sage and thyme.

A Granny Smith apple cut into tiny cubes brings just enough acid for depth, while a surprise little hero tucked into the recipe — toasted walnuts — adds texture, along with some nice healthy fats to fill up vegetarians who will be skipping the turkey.

Easy, healthy and satisfying. Your healthy or vegan or gluten-free guests will feel satisfied, not sidelined.

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Veggie oven hash

2 1/2 cups (3/4 pound) cubed butternut squash (1-inch cubes)

Olive oil

Kosher salt and ground black pepper

2 cups (1/3 pound) small cauliflower florets

2 cups (1/3 pound) small broccoli florets

1 medium yellow onion, chopped

2 stalks celery, chopped

4 cloves garlic, minced

8 ounces cremini mushrooms, sliced (cut in half if slices are larger than bite-sized)

1 Granny Smith apple, peeled, cored and diced

2 tablespoons chopped fresh thyme

1 tablespoon minced fresh rosemary

1 tablespoon minced fresh sage

1 tablespoon lemon juice

1/2 cup toasted walnuts, roughly chopped

Heat the oven to 400 degrees. Line 2 rimmed baking sheets with kitchen parchment or foil.

Mound the squash on one of the prepared baking sheets then drizzle with about 1 teaspoon of oil. Toss to coat, then season with salt and pepper.

Arrange in an even layer, then roast until tender, 30 to 35 minutes, turning once or twice.

While the squash is roasting, mound the cauliflower and broccoli on the second sheet.

Drizzle them with 2 teaspoons of oil, season with salt and pepper, then arrange in an even layer and roast for 25 minutes, turning halfway through, or until the cauliflower is golden.

All of the vegetables should finish roasting around the same time. Set aside to cool.

Meanwhile, in a large saute pan over medium, heat 1 tablespoon of oil. Add the onion and celery and cook until translucent, about 5 minutes.

Add the garlic and mushrooms, then saute until the mushrooms are starting to get tender, about 7 minutes.

Add the apple, thyme, rosemary and sage, then cook another 5 minutes, or until the mushrooms are tender (but not floppy). Stir in the lemon juice, remove from the heat and transfer to a large bowl.

Add the slightly cooled roasted vegetables and the toasted walnuts.

Stir and adjust seasoning if needed.

Start to finish • 40 minutes

Servings • 8

Nutrition information per serving • 140 calories; 80 calories from fat (57 percent of total calories); 8 g fat (1 g saturated; 0 g trans fats); 0 mg cholesterol; 150 mg sodium; 16 g carbohydrate; 4 g fiber; 6 g sugar; 4 g protein.

Sandwich Fillings

     Our family took a little trip to Moab and I wanted to fix something a little different for the lunch sandwiches (PB&J is great - just not every day).  I checked out everydayhealth.com and came up with these 2 ideas which everyone seemed to enjoy.

Champion Chicken Pockets

Total Time: 15 mins

Ingredients
1/4 cup(s) yogurt, low-fat plain
1/4 cup(s) dressing, reduced-fat ranch
1 1/2 cup(s) chicken, breast (cooked), chopped
1/2 cup(s) broccoli, chopped
1/4 cup(s) carrot(s), shredded
1/4 cup(s) nuts, or walnuts (optional)
2 large pita, 100% whole-wheat, halved crosswise

Preparation

1. In a small bowl stir together yogurt and ranch salad dressing.

2. In a medium bowl combine chicken, broccoli, carrot, and, if desired, nuts. Pour yogurt mixture over chicken; toss to coat. Spoon chicken mixture into pita halves.

 

Makes 4 servings.

Nutritional Info (Per serving):

Calories: 231, Saturated Fat: 1g, Sodium: 392mg, Dietary Fiber: 3g, Total Fat: 8g, Carbs: 21g, Cholesterol: 53mg, Protein: 20g

Exchanges: Vegetable: 0.5, Starch: 1, Lean Meat: 2, Fat: 0.5

Carb Choices: 1.5

  

Artichoke-Feta Tortilla Wraps

This is supposed to be served hot as an appetizer which I think would be great (like the warm artichoke dip) but I haven't tried it that way yet.  We thought it was good cold. We just didn't use the tortillas and mixed the dressing right in. My husband is not a big pesto fan so I only did half the pesto which was plenty.

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Ingredients

• 1 can(s) artichoke hearts, drained and finely chopped
• 1/2 cup(s) cream cheese, reduced-fat
• 3 scallion(s) (green onions)
• 1/3 cup(s) cheese, Parmesan  
• 1/4 cup(s) cheese, feta, crumbled
• 3 tablespoon pesto, reduced-fat
• 8 tortilla(s), spinach, or tomato or flour tortilla
• 7 ounce(s) pepper(s), red sweet, roasted, drained and cut into strips
• 8 ounce(s) yogurt, fat-free plain
• 1 tablespoon chives
  

  Preparation

  Artichoke-Feta Tortilla Wraps:
  1. Coat a 3-quart rectangular baking dish with cooking spray; set aside. For filling, in a large bowl stir together the artichoke hearts, cream cheese, green onions, Parmesan cheese, feta cheese, and pesto.
  
  2. Place about 1/4 cup filling onto each tortilla. Top with red pepper strips; roll up. Arrange tortilla rolls in the prepared baking dish. If desired, lightly coat tortilla rolls with additional cooking spray. Bake, uncovered, in a 350° oven about 15 minutes or until heated through.
  
  3. Cut each tortilla roll into thirds and arrange on a serving platter. Serve with Yogurt-Chive Sauce.
  Yogurt-Chive Sauce:
  In a small bowl stir together one 8-ounce carton plain fat-free yogurt and 1 tablespoon snipped fresh chives.
  

  Servings
  Contains Wheat/Gluten Contains Dairy Vegetarian Diabetes-Friendly

  Nutritional Info (Per serving):

  Calories: 75, Saturated Fat: 2g, Sodium: 177mg, Dietary Fiber: 1g, Total Fat: 4g, Carbs: 8g, Cholesterol: 8mg, Protein: 3g

  Exchanges: Vegetable: 0.5, Starch: 0.5, Fat: 0.5

  Carb Choices: 0.5

  
  

 

 

Broccoli Cheese Pie

    I'm trying to get in a little better shape this summer and so I am trying to eat a bit more healthful.  Last night I made this recipe off of Eating Well.com.  We all enjoyed it.  It is really like a quiche and could go quite well as a brunch item. They knock out a lot of the fat and calories by getting rid of the crust.  You just spray the dish with cooking spray and coat with dry bread crumbs and the pie comes out of the pan super-slick. I also used turkey bacon instead of Canadian bacon. It is really a very easy dish but it takes a while to cook.  It said 45-50 minutes but it took about 55 minutes in our oven before the middle seemed set.

 Broccoli-Cheese Pie

6 servings

Active Time: 35 minutes
Total Time: 1 1/4 hours

Ingredients

• 2 tablespoons plain dry breadcrumbs
• 4 large eggs
• 1 1/4 cups 1% milk
• 1/2 teaspoon hot sauce, such as
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 2 cups cubed whole-wheat country bread, (about 2 slices, crusts removed)
• 3 cups broccoli florets
• 2 teaspoons extra-virgin olive oil
• 4 slices Canadian bacon, diced (about 2 1/2 ounces)
• 1 medium onion, chopped
• 1 cup grated Monterey Jack, or part-skim mozzarella cheese (4 ounces)

Preparation

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
2. Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
3. Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add bacon and onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
5. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.

Tips & Notes

• Make Ahead Tip: Prepare through step 4. Cover and refrigerate for up to 12 hours.

Nutrition

209 calories; 12 g fat ( 5 g sat , 3 g mono ); 164 mg cholesterol; 14 g carbohydrates; 13 g protein; 3 g fiber; 341 mg sodium; 205 mg potassium.