TOMATO BASIL SOUP

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4 lbs tomatoes, halved across the hemisphere

2 tbs PLUS 2 tsp extra virgin oil

1 1/2 tsp sea salt

1 lg onion, chopped

6 cloves garlic, sliced

4 c low-sodium veggie OR chicken stock

1/2 tsp red pepper flakes

1 tbs butter

salt and pepper, to taste

1/2 c basil, sliced thinly

1/2 c freshly grated parmesan cheese

Heat the grill or grill pan over high heat to 400 degrees. Remove the tomato seeds; brush the tomato halves with 2 tbs of the olive oil and sprinkle them with salt. Grill skin side down for 15-20 minutes or until slightly blackened.

Meanwhile, heat the remaining 2 tsp olive oil in a lg stockpot over med heat. Add the onions and garlic and saute for 4 minutes. Pour in the stock, red pepper flakes, and grilled tomatoes.

Bring the stock to a boil and reduce the heat to a simmer for 30 minutes. Add the butter and stir until melted. Blend the soup in a blender or in the pot with a stick blender until it is the desired texture.

In the pot, season the blended soup with salt and pepper to taste. Divide the soup into eight bowls, top each serving with 1 tbs of sliced basil and 1 tbs of parmesan, and serve.

 

8 servings

MEDITERRANEAN LENTIL SALAD

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2 c water

1/2 c dry brown OR red lentils

1 (14.5 oz) can chickpeas, drained and rinsed

3 roma OR plum tomatoes, chopped OR one (14.5 oz) can chopped tomatoes, drained

1/2 yellow bell pepper, chopped

1 red bell pepper, chopped

1 carrot, grated

juice of 1 lemon

2 tbs extra virgin olive oil

1/2 cup chopped fresh cilantro

salt to taste

In a 2 qt stockpot, bring the water and lentils to a boil on high heat; reduce the heat to low and simmer for 30 minutes or until tender. Drain any excess liquid.

In a serving bowl, mix the cooked lentils, chickpeas, tomatoes, bell peppers, and carrot. Whisk together the lemon juice and olive oil.

Stir the lemon vinaigrette into the salad, top with the cilantro, season with salt to taste, and serve.

 

6 servings

 

ZUCCHINI AND GOAT CHEESE FRITTATA

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2 medium zucchinis

8 eggs

2 tbs milk

1/4 tsp salt

1/8 tsp pepper

1 tbs extra-virgin olive oil

1 clove garlic, crushed

2 oz goat cheese, crumbled

Preheat the oven to 350 degrees. Slice the zucchinis into 1/4″ thick round slices. In a lg bowl, whisk the eggs with the milk, salt, and pepper.

In a heavy, ovenproof skillet (preferable cast iron), heat the olive oil over med heat. Add the garlic and cook for 30 seconds. Add the zucchini slices and cook for 5 minutes.

Pour the whisked eggs over the zucchini and stir for 1 minute. Top with the cheese and transfer to the oven. Bake for 10-12 minutes or until the eggs are set. Remove the pan from the oven and let sit for 3 minutes.

Transfer the frittata to a cutting board, slice into four pie wedges, and serve hot or at room temp.

4 servings

CHICKEN STEW

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2 tbs olive oil

2 stalks celery, cut into bite-size pieces

1 carrot, peeled, cut into bite-size pieces

1 small onion, chopped

salt and freshly ground black pepper

1 (14 1/2 oz) can chopped tomatoes

1 (14 oz) can low-salt chicken broth

1/2 c fresh basil leaves, torn into pieces

1 tbs tomato paste

1 bay leaf

1/2 tsp dried thyme leaves

2 chickens breasts with ribs (about 1 1/2 lbs total)

1 (15 oz can organic kidney beans, drained (rinsed if not organic)

 

Heat the oil in a heavy 5 1/2 qt saucepan over med heat. Add the celery, carrot, and onion. Saute the veggies until the onion is translucent, about 5 minutes. Season with salt and pepper, to taste. Stir in tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf, and thyme. Add the chicken breasts; press to submerge.

Bring the cooking liquid to a simmer. Reduce the heat to med-low and simmer gently, uncovered, until the chicken is almost cooked through, turning the chicken breasts over and stirring the mixture occasionally, about 25 minutes. Using tongs, transfer the chicken breasts to a work surface and cool for 5 minutes. Discard the bay leaf. Add the kidney beans to the pot and simmer until the liquid has reduced into a stew consistency, about 10 minutes.

Discard the skin and bones from the chicken breasts. shred or cut the chicken into bite-size pieces. Return the chicken meat to the stew. Bring the stew just to a simmer. Season with salt and pepper, to taste.

Ladle the stew into serving bowls and serve with crusty bread.

4-6 servings

BETTER-FOR-YOU MEXICAN CORN ON THE COB

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4 ears of corn

4 tbs light OR reduced-fat cream cheese

4 limes

4 tsp grated parmesan cheese

cayenne pepper to taste

Grill the corn for 15 minutes, rotating every 5 minutes, either in the husk or husks removed and ears wrapped in aluminum foil. Alternately, you can roast the corn in the husks or husks removed and ears wrapped in aluminum foil in a 350 degree oven by placing them directly on the oven rack for about 30 minutes. The corn is done when it’s slightly soft and gives a little beneath the husk or is tender when pierced with a fork.

After the corn is cooked and slightly cooled, peel back each of the husks (if present) and discard or use as a decorative  handle for eating. Spread each ear with 1 tbs of cream cheese, squeeze on the juice of 1/2 a lime, and sprinkle on 1 tsp of parmesan cheese and pinch of cayenne pepper (add more if you like it hot.)

Serve with remaining lime wedges.

4 servings 160 calories per serving

BETTER-FOR-YOU BAKED BEANS

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1 onion, diced

2 (15 oz) cans navy, pinto, or cannellini beans, preferable low-sodium, drained and rinsed

1 c barbecue sauce (any brand with no more than 40 calories per 2 tbs)

1 tbs balsamic vinegar

Preheat the oven to 325 degrees.

Mist a skillet with nonstick cooking spray and saute the onion for 8-10 minutes, until soft and translucent. Remove from heat.

Add the beans, sauce, and vinegar to the onions. Stir until well combined.

Transfer the mixture to a baking dish and bake, uncovered, for 60 minutes, until the sauce is thick.

Serve hot.

8 servings 120 calories per serving

BETTER-FOR-YOU FRENCH ONION SOUP

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1 tbs olive oil

2 lg onions, sliced (about 5 cups)

2 cloves garlic, minced, OR 1/2 tsp garlic powder

2 bay leaves

2 sprigs fresh thyme

1/4 tsp kosher salt OR coarse sea salt

1/2 c inexpensive red wine (such as cabernet)

4 c low-sodium beef broth

4 slices reduced-fat swiss cheese

Add the olive oil, onions, garlic, bay leaves, thyme, and salt to a lg pot. Cook over med heat until the onions are caramelized to a deep brown color, 25-30 minutes. Stir frequently to prevent burning.

Add the red wine and cook until it has evaporated and the onions are dry, about 5 minutes.

Pour in the beef broth, bring the mixture to a boil, reduce the heat to low, and then simmer for 10 minutes.

When ready to eat, turn on the broiler, place four small oven-safe bowls on a baking sheet, ladle the soup into each of the bowls, lay a slice of swiss cheese over each, and stick the baking sheet, in the oven until the cheese is nice and bubbly, 1-2 minutes.

4 servings 150 calories per serving

 

BETTER-FOR-YOU LOADED POTATO SOUP

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1 c chopped yellow onion (about 1 med onion)

4 cloves garlic, minced, OR 1 tsp  garlic powder

3 c cauliflower florets

1/2 c shredded carrots

1 lg potato, cubed (washed well, skin intact)

2 c low-sodium vegetable broth

3 tbs light OR reduced-fat cream cheese

salt and pepper to taste

Liberally coat a lg pot with nonstick cooking spray and warm over med heat. Add the onion and cook until soft, approximately 5 minutes. Stir frequently to prevent burning. Add more nonstick cooking spray if needed.

Add the garlic and cook for 1-2 minutes, stirring constantly. Add the cauliflower, carrot, potato, vegetable broth, and 1 cup of water. Cover and bring to a boil over high heat.

Reduce the soup to a simmer and cook for 10 minutes with the lid on. Uncover and cook an additional 10 minutes.

Remove from the heat and use an immersion blender to puree the soup until it’s smooth. Add the cream cheese and mix vigorously with a spoon until the cram cheese is melted and well blended.

6 servings 94 calories per serving

BETTER-FOR-YOU GRILLED CHICKEN PARM HERO

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1 lg whole-grain roll

1 thin to medium boneless, skinless chicken breast

3 heaping tbs marinara sauce, store-bought OR homemade

1/4 c shredded part-skim mozzarella cheese

1 tsp grated parmesan cheese

Preheat the broiler. Line a baking sheet with aluminum foil.

Scoop the insides out of the roll, place the roll on the baking sheet, and lightly toast under the broiler for 1-2 minutes. Place the roll on a plate and set aside.

In a pan coated with nonstick cooking spray, saute the chicken until it is no longer pink inside, 3-4 minutes per side.

Transfer the chicken to the baking sheet, top with the marinara sauce, mozzarella cheese, and parmesan cheese. Place under the broiler until the cheese is melted and bubbling. Use a spatula, remove the chicken parm from the oven and place on a toasted roll.

1 serving 320 calories