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
1 butternut squash, peeled
1 bunch kale or other greens
1 large onion
3 cloves garlic
3 TBS olive oil
Salt and pepper
2 cups diced tomatoes
1 TBS chopped fresh sage leaves
1 cup grated Gruyere, Swiss, mozzarella or fontina cheese, for topping.
Cut the squash in half lengthwise, then scoop out the seeds. Place the halves face-down and cut in 1/4-inch slices. Remove and discard the stems from 1 bunch kale or other greens. Chop the leaves roughly. Dice 1 large onion and mince 3 cloves of garlic. Sauté the onion in 3 TBS olive oil until soft, then add the garlic and cook another minute. Add the kale and cook for 5 minutes. Season with salt and pepper.
Lightly grease a 13-by-9-inch baking dish or large cast iron skillet, then cover with an overlapping layer of squash slices. Sprinkle with salt and pepper. Spread the cooked greens over the squash, then make another layer of squash. Spoon 2 cups of diced tomatoes and 1 TBS chopped fresh sage leaves over this layer, then make another layer of squash. Top with grated cheese. Bake the casserole at 350 degrees for 45 minutes or until it is brown on top and bubbling.
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.
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
Posted in Banana pepper, Bell pepper, Carrots, Cilantro, Corn, Garlic, Green Onions, Jalepeno Pepper, Potatoes, Tomatoes, Yellow Onion
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
2 TBS olive oil
3 cups onion, diced
1 TBS garlic, chopped
3 cups sweet potato, peeled and diced (about 1 large)
2 cups fresh mushrooms, sliced
2 ribs celery, chopped
3 large kale leaves, chopped
1 1/2 cups canned diced tomatoes
1 15 oz can garbanzo beans
4 cups vegetable broth
1 TBS paprika
1 1/2 tsp tumeric
1 1/2 tsp dried basil
1/2 tsp salt
1/2 tsp cinnamon
Heat oil in a large stock pot. Add onion, garlic, sweet potato, celery, kale and mushrooms. Sauté five minutes.
Stir in spices. Sauté 3 more minutes. Add tomatoes, garbanzo beans and vegetable stock and simmer until vegetables are tender, about 20 minutes. Serve.
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
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
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
8 slices sourdough bread, toasted
8 thin slices cucumber
¼ cup wasabi mayonnaise
4 thin slices sweet onion
4 oz. part skim mozzarella cheese, sliced 8 fresh basil leaves
2 medium tomatoes, sliced
Spread toast with mayonnaise. On four slices, layer the remaining ingredients; top with remaining slices.
Serves 4. Per serving: 560 calories, 18 g fat,
23 g protein, 77 g carbohydrate, 4 g fiber,
1080 mg sodium