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Bean Soup with Whole Wheat Pasta

June 30, 2010 By The Recipe Mom Leave a Comment
beansoup

What You Need:

2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped

How to Make It:

Place 1 tsp of the oil into a heavy 5 qt. pot.
Place the pot over medium high heat and stir in the onions.
Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender.
Stir in 2 tsp of the minced garlic and cook 30 seconds or until fragrant.
Pour in 4 C of the water and the chicken broth and stir well.
Bring the liquid to a brisk boil then stir in the pasta and carrots and boil for 5 minutes.
Remove 3/4 C of the cannellini beans and set aside.
Place the remaining cannellini beans into the pot.
Stir in the broccoli, zucchini and green beans.
Bring the mixture back to a brisk boil and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic and water into the blender.
Add the parsley leaves and Parmesan cheese and puree until smooth.
Remove the soup from the heat and stir in the tomatoes and puree mixture.

Makes 4 servings

Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve your soup with crusty whole grain bread for a delicious lunch or dinner idea.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds

Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g;
Cholesterol 2mg; Sodium 361mg

Filed Under: Health Concious, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , , , , , , , , ,

Lemon Butter Braised Scallops

June 27, 2010 By The Recipe Mom Leave a Comment
scallops

What You Need:

1 1/2 lb. fresh sea scallops
3 tsp butter, divided
1 C of chicken broth
1 tsp lemon zest grated
2 tbsp lemon juice
1 1/2 tsp cornstarch
1 tsp garlic, minced
1/4 tsp salt
1/8 tsp pepper
1 tbsp fresh parsley, chopped

How to Make It:

Rinse the scallops and blot dry with paper towel.
Melt 2 tbsp of butter in a skillet over medium high heat.
Add the scallops and cook 5 minutes, turning occasionally, until cooked through.
Place the scallops in a serving bowl and keep warm.
In a separate bowl combine the broth, lemon zest, lemon juice and cornstarch.
Season the broth mixture with the salt and pepper then pour the mixture into the skillet.
Bring the mixture to a boil stirring constantly and allow it to boil 1 minute or until thick.
Take the skillet off of the heat and stir in the remaining butter and the parsley.
Pour the sauce over the scallops and toss gently to coat.

Makes 4 servings

It is important to purchase firm moist scallops that have a creamy white color. This will ensure you have purchased fresh scallops. Scallops that are not fresh will have a sulfur odor and have a pearly look. Do not purchase scallops that have a liquid oozing into the package. When you purchase scallops use them right away or freeze them for up to 2 months. Remember scallops do cook rather quickly so cook your side dishes first and then your scallops.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 6 minutes
Total Time: approximately 16 minutes

Nutritional Information: (approximate values per serving)
Calories 192; Fat 5g; Saturated Fat 2g; Carbohydrates 6g; Protein 29g; Fiber 0g;
Cholesterol 64mg; Sodium 765mg

Filed Under: Appetizers, Brunch Ideas, Dinner Ideas, Recipe Cards, Recipes, Seafood Tagged With: , , , , , , , , , , , ,

Diced Tomato and Shallot Soup

June 22, 2010 By The Recipe Mom 1 Comment
tomatosoup

What You Need:

2 tsp light butter
3/4 C of shallots, chopped
1 (28 oz.) can diced tomatoes
2 Tbsp tomato paste
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
2 Tbsp fresh dill, chopped

How to Make It:

Melt the butter in a saucepan over medium heat.
Stir in the shallots; reduce the heat to low and cover the pan.
Cook the shallots for 5 minutes, stirring often or until tender.
Add the tomatoes along with their juice and the tomato paste.
Pour the broth into the pan and stir to blend in well.
Return the heat to medium and bring the soup to a boil.
Reduce the heat to low and simmer the soup for 5 minutes or until heated through.
Stir in the dill just before serving.

Makes 6 servings

This light but tasty soup is a great side kick to any sandwich. For an even healthier lunch serve this soup with a light salad. Remember soup is not only a comfort food but can provide nutrients and vitamins our bodies need to stay healthy. If you prefer you may use regular butter and regular chicken broth and onions may be used in place of the shallots.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 439; Fat 1g; Saturated Fat 0g; Carbohydrates 9g; Protein 2g; Fiber 1g;
Cholesterol 2mg; Sodium 666mg

Filed Under: Health Concious, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , ,

Mustard Sauce Watercress Chicken

June 8, 2010 By The Recipe Mom Leave a Comment
mustardchicken


What You Need:

3 tsp olive oil, divided
1 pint of grape tomatoes
1/2 tsp garlic minced
4 boneless, skinless chicken breasts
1/2 C of flour
3/4 C of chicken broth
3 tbsp Dijon mustard
3 tbsp reduced fat sour cream
1 tbsp chives, snipped
1 bunch of watercress


Heat 1 tbsp of oil in a skillet over medium high heat.
Stir in the tomatoes and cook for 3 minutes or until soft, shaking the pan occasionally.
Add the garlic and stirring constantly cook 30 seconds or until fragrant.
Place the tomatoes and garlic into a serving bowl.
Add the remaining oil to the skillet and coat the chicken with the flour.
Cook the chicken 5 minutes per side or until no longer pink in the middle.
Remove the chicken to a plate to keep warm.
Stir the chicken broth into the skillet scrapping any brown bits from the bottom of the skillet.
Whisk in the mustard and sour cream then simmer 1 minute or until beginning to thicken.
Remove the skillet from the heat and stir in the chives.
Arrange the chicken pieces over the watercress on a serving plate.
Arrange the tomatoes over the chicken then pour the mustard sauce over the top.

Makes 4 servings

Watercress has a lightly peppery taste which accents this chicken well. Cleaning watercress is simple. Just cut 1 inch off the bottom before untying the bunch. Rinse under cold water and drain. It can be left whole or torn into small pieces.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 14 minutes 30 seconds
Total Time: approximately 24 minutes 30 seconds

Nutritional Information: (approximate amounts per serving)
Calories 215; Fat 6g; Saturated Fat 2g; Carbohydrates 9g; Protein 29g; Fiber 1g;
Cholesterol 70mg; Sodium 451mg

Filed Under: Chicken, Dinner Ideas, Health Concious, Recipe Cards, Recipes Tagged With: , , , , , , , , , ,

Cheese Stuffed Pork Loin Roast

May 23, 2010 By The Recipe Mom 1 Comment
porkloin

What You Need:

1 tbsp of flour
1/4 tsp lemon pepper
2 tbsp butter, melted
2 tbsp heavy whipping cream
1 C of Swiss cheese, shredded
1 (2 lb.) boneless pork loin
6 oz. deli ham, sliced thin
1 tsp paprika
1/2 tsp dried marjoram
1/2 tsp dried oregano
1/2 tsp dried basil

How to Make It:

Allow the oven to preheat to 325 degrees.
Toss the flour and lemon pepper together in a small bowl.
Stir in the butter and cream until the mixture is smooth.
Add the cheese and stir to blend together well.
Slice the pork loin lengthwise to within a half inch of the bottom.
Lay out the cut pork loin and cover with plastic wrap.
Using a meat hammer flatten the meat to 3/4 inch thickness them remove the plastic wrap.
Place the ham slices over both sides of the open roast.
Spoon the cheese mixture down the center of the meat.
From the longest end roll the pork loin into a jelly roll around the filing.
Tie the rolled loin with kitchen string to hold shut.
In a small mixing bowl stir together the paprika, marjoram, oregano and basil.
Rub the mixture over the outside of the pork loin covering it well.
Place a roasting rack into a shallow roasting pan.
Place the loin on the rack and roast 90 minutes or until the internal temperature reaches 160 degrees.
Allow the roast to stand at least 10 minutes before slicing.

Makes 8 servings

Roasting pork can cause the meat to become very dry. Stuffing the meat with a filling helps to keep the meat moist from the inside out. Add a cream sauce to serve over this roast by sautéing chopped onion in butter until tender. Add 1 tbsp of cornstarch and stir until smooth. Stir in 1 C of heavy cream and 1/4 C of chicken broth and bring the mixture to a boil. Boil the sauce stirring constantly for 2 minutes or until thick. Remove the sauce from heat and stir in 1 tsp of sour cream.

Filed Under: Brunch Ideas, Dinner Ideas, Kid Friendly, Pork, Recipe Cards, Recipes Tagged With: , , , , , , , , , , , , , , , ,

Broth Boiled Buttermilk Dumplings

May 21, 2010 By The Recipe Mom Leave a Comment

What You Need:

2 C of flour
4 tsp baking powder
4 tsp sugar
1 tsp salt
2 eggs
1/2 C of buttermilk
1/4 C butter, melted
1 (32 oz.) can of chicken broth

How to Make It:

Place the flour, baking powder, sugar and salt into a bowl and toss to combine.
Whisk the eggs, buttermilk and butter together in another bowl.
Pour the buttermilk mixture into the flour and stir until a stiff dough forms.
Place the chicken broth into a pan and place the pan over high heat.
When the broth comes to a rolling boil reduce the heat to medium.
Drop spoonfuls of dough into the lightly boiling broth.
Place a lid on the pan and steam the dumplings for 20 minutes or until cooked through.

Makes 6 servings

Use the dumplings with turkey or chicken to make a delicious home cooked meal. They are so easy to prepare yet they taste like you’ve been cooking all day.

Filed Under: Dinner Ideas, Recipe Cards, Recipes, Side Dishes Tagged With: , , , , , , , , ,

Pineapple Pork Steak Dinner

May 15, 2010 By The Recipe Mom 1 Comment

What You Need:

2 pork steaks, trimmed
2 dehydrated pineapple slices
2 yams
1 C frozen peas and pearl onions
1 C chicken broth
1 tbsp honey

How to Make It:

Cover the inside of a pressure cooker with a cooking spray.
Lay the meat into the heated cooker.
Brown the meat for 5 minutes per side.
Place the pineapple slices over the top of the meat.
Slice both yams 3/4 of the way through, into 5 or 6 slices and place in the cooker.
Dump the peas and onions over the top.
Pour in the chicken broth.
Cover and bring to high pressure, cooking for 10 minutes after the pressure is reached.
Remove and drizzle the honey over the yams before serving.

Makes 2 servings

This is a complete meal in one cooker and ready in about 20 minutes from start to finish. Brown sugar may be used in place of the honey if you wish.

Filed Under: Dinner Ideas, Kid Friendly, One Dish Meals, Pork, Pressure Cooking, Recipe Cards, Recipes Tagged With: , , , , , , , , , ,

Pasta Pea Soup with Chicken

March 23, 2010 By The Recipe Mom Leave a Comment
souppot

souppotWhat You Need:

2 (14 oz.) cans chicken broth
1 t dried Italian seasoning
1/3 t bottled minced garlic
12 oz. boneless skinless chicken breasts, cubed
3/4 C small shell macaroni
3/4 C frozen peas
1/4 C green onions, chopped fine

How to Make It:

Place the broth into a saucepan and stir in the Italian seasoning and garlic.
Bring the broth to a rapid boil.
When boiling stir in the chicken and the macaroni.
Bring back to a rapid boil.
Reduce the heat to medium low and cook for 8 minutes until the pasta is tender.
Add the peas and green onions.
Cook the soup for 2 minutes longer or until the peas are tender.

Makes 4 servings

The green onions are optional in this soup. This soup makes a great main course meal when served with a salad and garlic bread.

Preparation Time: approximately 15 minutes
Cooking time: approximately 10 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate values per serving)
Calories 211; Fat 2g; Saturated Fat 0g; Carbohydrates 21g; Fiber 2g; Protein 27g; Cholesterol 49 mg; Sodium 546 mg

Filed Under: Brunch Ideas, Chicken, Dinner Ideas, Lunch Ideas, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , , , ,

Cheesy Macaroni and Ham Chowder

March 18, 2010 By The Recipe Mom Leave a Comment
macchowder

macchowderWhat You Need:

1 (14 oz.) can of chicken broth
1 C of water
1 C of elbow macaroni
1 C frozen corn
1 C cooked ham, diced
6 oz. of American cheese, cubed
1 C of milk

How to Make It:

Whisk the chicken broth and water together in a saucepan.
Bring the mixture to a boil over high heat.
Stir in the macaroni and reduce the heat to medium low.
Cook for 12 minutes until the macaroni is tender but do not drain.
Stir the corn, ham and cheese into the chowder.
Whisk the milk into the soup.
Continue cooking 5 minutes or until the cheese has completely melted.

Makes 4 servings

This chowder is a quick easy meal to fix the kids in a rush. Top each bowl with extra shredded cheese. You may also use turkey or chicken in place of the ham if you wish.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 17 minutes
Total Time: approximately 27 minutes

Nutritional Information: (approximate values per serving)
Calories 393; Fat 18g; Saturated Fat 10g; Carbohydrates 35g; Fiber 2g;
Protein 23g; Cholesterol 64 mg; Sodium 1,338 mg

Filed Under: Chicken, Dinner Ideas, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , , ,

Nutter Butter Chicken Stew

February 4, 2010 By The Recipe Mom Leave a Comment
pbutter

pbutterWhat You Need:

1 onion, diced
1 C of white rice
1 2/3 C of chicken broth
1 lb. chicken breasts
1 red bell pepper, cored, seeded and sliced
1 1/3 C of milk
4 garlic cloves, minced
1/2 t cayenne pepper
1/2 t of salt
6 T of creamy peanut butter
4 tomatoes, diced
1 sweet potato, cut into cubes
1 (5 oz.) pkg. frozen spinach

How to Make It:

Set the oven temperature to 450 degrees.
Lightly spray the inside and lid of a cast iron Dutch oven with cooking spray.
Place the onions into the bottom of the pan.
Add the rice and broth and stir to combine making a smooth layer of rice and onions over the bottom of the pan.
Place the chicken over the top of the rice mixture.
Top the chicken with the sliced bell peppers.
Place the milk into a mixing bowl.
Add the garlic, cayenne and salt and whisk until blended in.
Whisk in the peanut butter until it the mixture becomes smooth and creamy.
Pour the mixture into the pan.
Place the tomatoes and potatoes over the chicken.
Add the spinach.
Cover the pan and bake for 45 minutes or until the chicken is cooked through.

Makes 4 servings

There are many variations to this recipe. Instead of using regular milk use coconut milk and substitute red pepper flakes for the cayenne pepper. Instead of adding rice use a sweet potato or sliced white potato. You can also add tiny shrimp along with the chicken for something a little different.

Preparation Time: approximately 15 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 1 hour

Nutritional Information: (approximate values per serving)
Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g; Fiber 9g

Filed Under: Brunch Ideas, Chicken, Dinner Ideas, Dutch Oven, Kid Friendly, Lunch Ideas, One Dish Meals, Recipe Cards, Recipes Tagged With: , , , , , , , , , , , ,
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