Tomato-Basil Parmesan Soup

This was a recipe in the BYU alumni magazine.  It is made in a crockpot and so easy and good.
It makes 2 quarts.

2 (14 oz) cans diced tomatoes, with juice
1 cup finely diced celery
1 cup finely diced carrots
4 cups chicken broth
1 cup finely diced onions
1/2 bay leaf
1 tsp. dried oregano or 1 Tbsp fresh
1 Tbsp dried basil or 1/4 cup fresh
1/2 cup butter
1/2 cup flour
1 cup Parmesan cheese
2 cups half and half, warmed
1 tsp salt
1/4 tsp black pepper

In a large slow cooker, combine tomatoes, celery carrots, chicken broth, onions, bay leaf, oregano, and basil (if using fresh, if using dried add those 2 ingredients in the last hour of cooking.) Cover and cook on low for 5-7 hours, until flavors are blended and vegetables are soft.

About and hour before serving prepare a roux: Melt butter over low heat in a skillet and add flour; stir constantly with a whisk for 5-7 minutes. Slowly stir in 1 cup hot soup from the slow cooker. Add another 3 cups soup and stir until smooth. Add all back into the slow cooker. Stir and add Parmesan, warmed half and half, salt and pepper. Cover and cook on low for another hour until ready to serve.

225 calories per 1 cup

Ethiopian Vegetables

A recipe from The China Study Cookbook that is a different taste than the usual.

Ethiopian Vegetables - 6 servings Prep time - 20 minutes  Cook Time - 20-25 minutes.

2 lg. whtie potatoes, peeled and diced
2 lg. carrots, peeled and sliced
2 cups corn, frozen
2 tbsp. vegetable broth
1 medium onion, finely chopped
2 cloves garlic, minced
1 tbsp. ginger, minced
1 serrano pepper;, seeded and minced
1/2 tsp. turmeric
1 tsp. ground cumin
1 tsp. curry powder
1 tsp. sea salt
1 15-0z. can diced tomatoes
1 tsp. fresh lime juice

1) Place potatoes in a covered medium-sized saucepan.  Add enough water to cover potatoes and bring to a boil. Cook for 7 minutes.
2) Add corrots and corn, Cover and cook for 8 more minutes.
3)Drain the potatoes, carrots, and corn in a colander.
4) In a large skillet with 2 tbsp.  of vegetable broh, saute onion, garlic, ginger, and serrano pepper until onions become soft.  Stir in the seasonings and saute for 1 minute more.
5) Add vegetables, diced tomatoes, and lime juice.  Cook for 7-10 minutes over medium heat, stirring frequently..

If possible, serve with injera, Ethiopian flatbread, or use warmed tortillas or brown rice.

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

  
  

 

 

Tortellini Soup

     I'm visiting my sister this week and while she was working yesterday she had me make this soup for dinner.  It was good and full of vegetables.  We went out to her garden and harvested onions, carrots, potatoes (which weren't in the recipe but we wanted to use, peppers, squash and fresh basil -- Yum and so colorful. The recipe didn't call for salt and pepper but I think it is better with a little. The recipe is from the Ivory Family Favorites cookbook. You can make it without the sausage or just use 1/2 lb. and it is healthier and still tastes good

     Tortellini Soup
1 pound mild Italian sausage
1 onion chopped
2 cloves garlic, minced
1 cup water
2 (14 oz.) cans beef broth
1/2 cup white wine or apple juice
3 carrots, sliced
1 (28 oz) can crushed tomatoes
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt
1/8 tsp. pepper
1 cup sliced zucchini (optional)
4 Tbsp. parsley, chopped
1 green pepper, chopped
8 oz. cheese tortellini (refrigerated or frozen)
Fresh grated Parmesan cheese

In large soup pan, brown sausage. Drain fat and add chopped onion and garlic, and cook until tender.  Add water, broth, wine or juice, carrots, tomatoes, basil, oregano, salt, pepper, zucchini, parsley and green pepper.  Simmer for 30 minutes or longer.  Add tortellini 5-10 minutes before serving and cook until tender, but not soggy.  Garnish each serving with Parmesan cheese.