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Squash and Bean Chili Stew

My friend, Candace, got this recipe from Betty Crocker.  It uses lots of veggies and tastes good. I always thought you needed to  peel the squash but she doesn't and it cooks to a soft texture.

 

Ingredients

2 tablespoons vegetable oil
1/4 cup chopped onion
1 clove garlic , finely chopped
1 large red bell pepper , cut into 2 x 1/2-inch strips
2 medium poblano or Anaheim chili , seeded and cut into 2 x 1/2-inch strips
1 jalapeno chiles , seeded and chopped
1 cup cubed Hubbard or acorn squash (1/2 pound)
2 (14 1/2-ounce) cans each reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground coriander
1 cup thinly sliced zucchini
1 cup thinly sliced yellow summer squash
1 (15 1/4-ounce) can whole kernel corn , drained
1 (15-ounce) can pinto bean , drained

Directions:

 

Heat oil in Dutch oven over medium heat. Cook onion and garlic in oil, stirring occasionally, until onion is tender. Stir in bell pepper and poblano and jalapeño chilis. Cook 15 minutes. Stir in Hubbard squash, broth, salt, pepper and coriander. Heat to boiling reduce heat. Cover and simmer about 15 minutes or until squash is tender. Stir in remaining ingredients. Simmer uncovered about 10 minutes, stirring occasionally, until zucchini is tender.

1 Serving: Calories 210 (Calories from Fat 55) Fat 6g (Saturated 1g) Cholesterol 0mg Sodium 400mg Carbohydrate 36g (Dietary Fiber 8g) Protein 11g.

Nutritional Facts:

Serves: 6

A recipe from Everyday Health that we liked a lot.

Roasted Pear-Butternut Soup With Crumbled Stilton Recipe

 

Prep Time: 15 mins

Cook Time: 1 h 5 mins

Total Time: 1 h 20 mins

Ingredients

• 2 medium pear(s), ripe, peeled, quartered and cored
• 2 pounds squash, butternut, peeled, seeded, and cut into 2-inch chunks
• 2 medium tomato(es), cored and quartered
• 1 large leek(s), pale green and white parts only, halved lengthwise, sliced and washed thoroughly
• 2 clove(s) garlic, crushed
• 2 tablespoon oil, olive, extra-virgin
• 1/2 teaspoon salt, divided
• pepper, black ground, to taste
• 4 cup(s) broth, vegetable, or reduced-sodium chicken broth, divided
• 2/3 cup(s) cheese, stilton, or other blue-veined cheese, crumbled
• 1 tablespoon chives, fresh, or scallion greens, thinly sliced

Preparation

1. Preheat oven to 400°F.
2. Combine pears, squash, tomatoes, leek, garlic, oil, 1/4 teaspoon salt and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast, stirring occasionally, until the vegetables are tender, 40 to 55 minutes. Let cool slightly.
3. Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt.
4. Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese and chives (or scallion greens).

Serves 6

Nutritional Info (Per serving): Calories: 236, Saturated Fat: 4g, Sodium: 721mg, Dietary Fiber: 6g, Total Fat: 10g, Carbs: 34g, Cholesterol: 11mg, Protein: 6g 

Muffin-Tin Crab Cakes

These were easy, healthy and good crab cakes to make. Although New Englanders would probably say they weren't very authentic, I liked them. I froze part of them and they were still good when heated back up.
The recipe is from Everyday Health.

Muffin-Tin Crab Cakes

 

Prep Time: 20 mins  

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 1 pounds crabmeat
• 2 cup(s) bread crumbs, soft whole-wheat, fresh
• 1/2 medium pepper(s), red, bell, minced
• 3 medium scallion(s) (green onions), sliced
• 1/4 cup(s) mayonnaise, reduced-fat
• 2 large egg(s)
• 1 large egg white(s)
• 10 dash(es) hot sauce, such as Tabasco
• 1/2 teaspoon celery salt
• 1/4 teaspoon pepper, black ground
• 1 large lemon, cut into 6 wedges for garnish

Preparation

1. Preheat oven to 450°F. Generously coat a 12-cup nonstick muffin pan with cooking spray.

2. Mix crab, breadcrumbs, bell pepper, scallions, mayonnaise, eggs, egg white, hot sauce, celery salt and pepper in a large bowl until well combined.

3. Divide mixture evenly among muffin cups.

4. Bake until crispy and cooked through, 20 to 25 minutes. Serve with lemon wedges.

Servings
Quick Meal Contains Shellfish Contains Wheat/Gluten Contains Egg

Nutritional Info (Per serving):

Calories: 183, Saturated Fat: 1g, Sodium: 574mg, Dietary Fiber: 6g, Total Fat: 5g, Carbs: 18g, Cholesterol: 124mg, Protein: 21g

Carb Choices: 1

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