Healthy Recipe Thread

[magenta321]

Feel free to share your yummy and healthy recipes here. Maybe we can inspire one another to stay on track!

Here's a recipe for a healthy soup from the American Heart Association.

Serves 4; 3/4 cup per serving

Ingredients
14-ounce can fat-free, low-sodium chicken broth
1 large tomato, seeded and diced
4-ounce can chopped mild green chiles
1/4 cup snipped fresh cilantro
1 to 2 tablespoons fresh lime juice
1/2 tablespoon olive oil (extra-virgin preferred)
3/4 teaspoon ground cumin

Directions
In a medium saucepan, bring the broth to a boil over high heat. Stir in the tomato and green chiles. Return to a boil. Remove from the heat.

Stir in the remaining ingredients. Let stand, covered, for 5 minutes to allow the flavors to blend.

Nutrition Analysis (per serving)
Calories 35; Total Fat 2.0 g; Saturated Fat 0.0 g; Polyunsaturated Fat
0.0 g; Monounsaturated Fat 1.5 g; Cholesterol 0 mg; Sodium 132 mg; Carbohydrates 4 g; Fiber 2 g; Sugar 1 g; Protein 1 g

Dietary Exchange
1 Vegetable; 1/2 Fat

[theworm[$]]

have you tasted that, Margaret?
It seems healthy but boring. Maybe just because I'm not big on Cilantro.

[magenta321]

Nope, was gonna get the ingredients today... or tomorrow... or whenever it is I end up grocery shopping. I'll let you know.

[magenta321]

I'm making two soups this weekend, the one above, and this one. I plan to eat soup for lunch every day this week. I got this recipe from mealsmatter.org. I'll let you know how the soups come out later today.

Italian Vegetable Soup
Contributed By: bluther
Quick Cooking

For a vegetarian version, substitute vegetable broth for the chicken broth

Ingredients
2 cans (14-1/2 oz each) reduced-sodium chicken broth
1 Medium potato, peeled and cubed
1 Medium onion, chopped
1 Medium carrot, chopped
1 Celery rib, chopped
1/2 cup Frozen peas
1 Bay leaf
1 teaspoon Italian seasoning
1/8 teaspoon Pepper
1/2 cup Small shell pasta, cooked and drained
1 can (14-1/2 oz) diced tomatoes, undrained

Preparation
In a large saucepan, combine the first nine ingredients. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until vegetables are crisp-tender. Add the pasta and tomatoes; heat through. Discard bay leaf before serving.





Yield: 6 servings

Cook's Notes
One serving = 1 cup

Nutrient Information
119 Calories
0.5 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
23 g Carbohydrates
5.5 g Protein
3645 IU Vitamin A
33 mg Vitamin C
77 mg Calcium
552 mg Sodium
1.5 mg Iron
3 g Fiber

Edit: I just remembered I am bringing lunches to Dr's offices Monday, Tuesday, and Wednesday, and I always eat with them. The soups are going to be my dinners. Monday and Wednesday I have some healthier sandwiches and salads planned (because that's what the offices like) but Tuesday, I have chicken piccata and cavatelli with broccoli rabe (but also some healthy salads!) so... I might blow my calories on lunch and need a lighter dinner anyway The soups will be perfect. Thursday being Thanksgiving, I'm sure I will over-indulge a bit, and I'll enjoy the leftovers on Friday and Saturday. This should be an easy week for preparing meals!

[magenta321]

Oops. I forgot to buy all the veggies for the Italian Veggie soup one. Normally our grocery store has all those veggies in the frozen food section already prepped for plopping into soup. I think it's even called "Soup Veggies." I searched and searched but couldn't find it. I meant to go back and get the veggies on the other side of the market. I remembered to get the lime I forgot, but none of the veggies. Doh!

So I'm only going to make the first soup today. Hope I have enough to last me til Thursday Hope there is enough left overs on Thursday that I don't need anything til the weekend when I grocery shop again :o

[magenta321]

theworm said

have you tasted that, Margaret?
It seems healthy but boring. Maybe just because I'm not big on Cilantro.

I really like it. I added extra lime. I bought whole chilis and chopped them pretty big so there is a bit of bite. Oh, and I used the envelopes of low-sodium chicken broth and water instead of chicken stock. I would definately make this again. It's a lot like Rotel

[naomie]

Yeah, I would like to add that substituting vegetable broth for chicken broth is also very healthy and yummy.