Category Archives: 500 Club- Gundersen/Lutheran

Red Velvet Soup

2 Tbsp. olive oil
1 onion, chopped
2-3 tsp. minced garlic
6 medium beets, peeled and chopped
2 cups beef stock
salt and pepper, to taste*
1/3 cup fat-free half and half

In a large saucepan over medium heat, sauté garlic and onions in olive oil until soft but not browned. Stir in beets and cook for 1 minute; stir in stock and season with salt and pepper. Bring to a boil, cover, reduce heat and continue
cooking 25 minutes or until beets are tender. Remove from heat and allow to cool. In a food processor or blender container, process soup in batches until smooth. Return soup to saucepan and gently heat through; season with salt
and pepper. Ladle into bowls and garnish by swirling 1 tablespoon cream into each bowl of soup.

*additional salt and pepper not included in analysis
Per 1-cup serving: 120 calories, 6 g fat, 4 g protein, 14 g carbohydrate, 5 g fiber, 270 mg sodium

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Rustic Winter Vegetables

4 cups cleaned and diced winter vegetables*
1 piece thick sliced bacon, cut into 1-inch pieces (optional)
1 Tbsp. olive oil
1 1/2 tsp. dried thyme
1 Tbsp. garlic powder
2 oz. feta cheese

Preheat oven to 425 degrees. In a medium-sized bowl, toss together vegetables, bacon, olive oil, thyme and garlic powder. Spread mixture into a shallow baking pan. Roast in oven about 35 minutes, stirring vegetables every 10 minutes,
until tender. Remove from oven and sprinkle with feta cheese. Serve hot over toasted baguette slices, pasta or crackers

*Choose any mixture of winter squash (butternut), carrots, parsnips, brussel sprouts, turnips, sweet potatoes or rutabagas. Note: vegetable mixture may be cooked ahead of time and reheated prior to serving.

Makes about 3 1/2 cups.
Per 1/2 cup serving: 130 calories, 7 g fat, 4 g protein, 13 g carbohydrates, 2 g fiber, 250 mg sodium.

Sweet Rutabaga Stir Fry

1 Tbsp. light sesame oil
1 small onion, sliced lengthwise into crescents
1 red pepper, cut into strips
1½ cups rutabaga, cut into strips
¾ tsp. grated fresh ginger
¾ cup apple cider
1½ cups cooked lean beef, cut into strips*
salt and pepper to taste

Set a wok over medium-high heat. Add sesame oil and swirl to coat the inside of pan. Add onion and stir-fry for 3 minutes or until it softens and appears translucent. Add the rutabaga and pepper; continue cooking for 3 to 4 more
minutes. Stir in ginger and cider; bring the liquid to a simmer. Reduce heat; cover and cook, stirring occasionally for 5 minutes. Add beef and continue to cook 5 to 10 minutes more, or until the meat is heated through and the vegetables are tender. Add salt and pepper to taste.
*Precooked fajita beef is available at most grocery stores and can be used in this recipe

Serves 4. Per serving: 220 calories, 9 g fat,
19 g protein, 15 g carbohydrate, 3 g fiber,
650 mg sodium
*This recipe is a Foot Steps to Health recipe providing a serving of fruit or vegetable and is 500 Club approved.

Creamy Carrot Soup

1 cup chopped onion
¼ cup butter, cubed
4½ cups sliced carrots
1 lg. potato, peeled and cubed
2 (14.5 oz) cans low-sodium vegetable broth*
1 tsp. ground ginger
2 (12 oz) cans evaporated skim milk
1 tsp. dried rosemary, crushed
½ tsp. salt
1/8 tsp. black pepper
In a Dutch oven, melt butter and sauté onion until tender. Add carrots, potato, broth and ginger. Cover and cook over medium heat 30 minutes or until vegetables are tender. Cool 15 minutes.
Transfer to blender container in small batches; cover and process until smooth. Return all to pan; stir in milk, rosemary, salt and pepper. Cook over low heat until heated through.
*Low-sodium chicken broth may be substituted for vegetable broth for added flavor.

Makes about 10 cups. Per cup: 130 calories, 5 g fat, 3 g protein, 17 g carbohydrate, 2 g fiber, 300 mg sodium

Pork Chops with Sweet and Spicy Apples

4 boneless pork loin chops (about 4 oz each)
2 Tbsp. packed brown sugar
salt and pepper, to taste*
1/8 tsp. ground cinnamon
1/8 tsp. ground nutmeg
1 Tbsp. butter
2 apples, peeled, cored and sliced

Preheat oven to 175 degrees. Place a medium-sized dish in the oven to warm.
Heat a large skillet coated with cooking spray over medium-high heat; place pork chops in pan and cook 5 to 6 minutes, turning occasionally, until done and internal temperature reaches 145 degrees. Remove from heat and keep warm in the heated dish in the oven.
Meanwhile, in a small bowl, combine brown sugar, salt and pepper, cinnamon and nutmeg. Add butter to the skillet and stir in brown sugar mixture and apples. Cover and cook until apples are tender. Remove apples with a slotted spoon
and arrange on top of chops. Keep warm in preheated oven. Continue cooking sauce, uncovered in skillet, until thickened slightly; spoon sauce over apples and chops.

Serves 4. Per serving: 330 calories, 10 g fat,
39 g protein, 19 g carbohydrate, 2 g fiber,
125 mg sodium
*additional salt and pepper not included in analysis

Easy Stir Fried Greens

2 tsp. minced garlic
2 tsp. sesame oil
2 Tbsp. rice wine
2 Tbsp. soy sauce
6 cups fresh spinach leaves, loosely packed
6 cups Shredded Napa cabbage
2 tsp. olive oil
¼ cup toasted pine nuts

In a small bowl, whisk together garlic, sesame oil, rice wine and soy sauce. In a large bowl, place spinach and cabbage; add garlic mixture and toss well. Heat a large skillet or wok over high heat. When very hot, pour the vegetable oil into
the center and swirl it around to coat the sides. Add the greens mixture and toss, stirring quickly, just until they begin to wilt, about 1 minute. Immediately transfer the greens to a warm platter or bowl; sprinkle with pine nuts.

Serves 6 (about 1/2 cup). Per serving: 90 calories, 6 g fat, 3 g protein, 5 g carbohydrate, 2 g fiber, 46- mg sodium

Kale and Kielbasa Soup

1 lb. kale
½ cup olive oil
3 yellow onions, peeled and thinly sliced
3 quarts chicken broth
½ lb. low-fat kielbasa sausage, sliced
½ lb. potatoes, peeled and grated
1 (15 oz) can white beans, drained
½ tsp. salt
pepper to taste

Remove the large ribs of kale and slice leaves into very thin strips. Rinse in cold water and drain. In a large stock pot over medium-low heat, sauté onion in olive oil until tender. Add kale, chicken stock, kielbasa, potatoes and beans. Bring to boil; reduce heat, cover and simmer for 1 ½ hours. Add salt. Pepper to taste.

Makes 15 servings. Per serving: 140 calories, 8 g. fat, 4 g. protein, 14 g. carbohydrate, 2 g. fiber,
830 mg. sodium

Chunky Bean and Tomato Salad

¾ lb. yellow beans, trimmed
½ tsp. salt
¾ lb. green beans, trimmed
¼ tsp. ground black pepper
2 cups chopped Roma tomatoes
½ cup thinly sliced fresh basil
1 Tbsp. red wine vinegar
? cup crumbled feta cheese
1 Tbsp. olive oil

In a large saucepan, cook beans in boiling water 5 minutes or until crisp-tender. Drain and rinse with cold water. In a bowl, stir together tomatoes, vinegar, oil, salt and pepper. Divide the beans evenly among 8 plates, top with ¼ cup
tomato mixture, then 1 Tbsp. basil and about 2 tsp. feta cheese. Serve chilled.

Serves 8. Per serving: 70 calories, 3 g fat, 3 g protein, 8 g carbohydrate, 3 g fiber, 220 mg sodium

Easy Eggplant Pasta Sauce

2 cups peeled and cubed eggplant
½ cup diced onions
1 cup sliced fresh mushrooms
½ cup grated fresh parmesan cheese
2 (14 oz.) cans diced Italian seasoned tomatoes
Salt and pepper, to taste*

In a large skillet over medium heat, combine eggplant, mushrooms, tomatoes, onions and Italian seasoning. Cover and cook 20 minutes, stirring occasionally. Eggplant should be tender, but not mushy. Stir in parmesan cheese just before
serving. Serve over whole grain pasta or use to top toasted baguettes for an appetizer.

Serves 4. Per serving: 150 calories, 4 g fat,
9 g protein, 20 g carbohydrate, 3 g fiber,
1020 mg sodium
*additional salt and pepper not included in analysis

Great Greek Salad

1 cup diced tomatoes
1 medium cucumber, peeled and diced
2 large radishes, sliced
1 small onion, sliced
3 oz. feta cheese, crumbled
¼ cup sliced black olives
2 Tbsp. lemon juice
3 Tbsp. olive oil
½ tsp. dried oregano
2 cups chopped Romaine or leaf lettuce

In medium bowl, combine tomato, cucumber, radish, onion, feta cheese and olives. Pour olive oil, lemon juice and oregano over vegetable mixture and stir. Cover and refrigerate for at least 1 hour to allow flavors to blend. Top lettuce with dressing mixture.

Serves 8 (½ cup). Per serving: 100 calories, 8 g fat,
2 g protein, 5 g carbohydrate, 1 g fiber,
210 mg sodium