Kristen's Recipes

2 T. vegetable oil, 2 turns of the pan

1 medium size yellow onion, peeled, quartered and thinly sliced

3 garlic cloves, peeled and finely chopped

2 poblano or anaheim peppers, seeded and thinly sliced

Salt and freshly ground black pepper

1 C. shredded carrots, available in pouches in the produce department

6 C., 1 1/2 quarts, chicken broth

1 1/2 pound chicken tenders cut into bite size chunks, 2 packages

2 small bundles from a 3.75 ounce package of bean thread noodles, there is usually 3 bundles in one package (recommended: Kame)

3 T. cilantro leaves, chopped

15 fresh basil leaves, roughly chopped

1 lime

 

Heat a large heavy-bottomed soup pot with vegetable oil, 2 turns of the pan, over high heat. Once you see the oil ripple, add the sliced onion, chopped garlic and sliced peppers. Season the vegetables with salt and pepper and cook, stirring frequently, for 2 minutes. Add 1 C. shredded carrot and 6 C. chicken stock or broth. Cover with a lid and bring up to a simmer. Once simmering, add the chicken simmer 5 minutes then add noodles and simmer 5 minutes more. Remove the soup from the heat and add the cilantro, basil and the juice of 1 lime.

1 1/4 to 1 1/2 pounds broccoli rabe, 1 large bunch, trimmed and cut into large bite-sized pieces

Salt

Extra-virgin olive oil

4 cloves garlic, 1 minced, 3 chopped

1 carrot, peeled and chopped

1 medium onion, chopped

1 can white beans, cannellini

Black pepper

1 quart chicken stock

2 C. beef or vegetable stock

1/3 pound orecchiette, little ear shaped pasta, or ditalini

1 pound ground veal

1 egg

1/2 C. bread crumbs, a couple of handfuls

1/4 C. grated Parmigiano or Romano, a generous handful, plus some to pass at table

2 to 3 fresh sage leaves, finely chopped

Crusty bread, for mopping

 

Bring a couple of inches of water to a boil in a medium skillet. Add salt to boiling water and the broccoli rabe and cook 7 to 8 minutes. Drain rabe and reserve. While rabe cooks, heat a medium soup pot over medium to medium high heat with 2 T. extra-virgin olive oil. Add 3 cloves chopped garlic, carrots and onions. Cook 5 to 6 minutes, add white beans and heat through, a minute. Season veggies and beans with salt and pepper. Add drained rabe and the stocks and cover pot to bring to a quick boil. Add orecchiette and stir. Reduce heat and simmer soup to a low-roll, uncovered. Mix veal with egg, remaining clove minced garlic, bread crumbs, cheese, sage and salt and pepper. Roll into 1-inch balls and drop into stoup. Cook 5 minutes. Adjust seasonings and serve stoup in shallow bowls with crusty bread.

2 T. extra-virgin olive oil

2 medium carrots, peeled

2 ribs celery

1 large onion, peeled and halved

2 cloves garlic, chopped

1 to 2 chipotle chili in adobo, finely chopped, plus a spoon of sauce from the can

Salt and black pepper

1 tsp. dry thyme, eyeball it

1 bay leaf

1 C. dry white wine, eyeball it

5 C. chicken stock

1 large sweet potato

3/4 to 1 pound chicken tenders, cut into bite size pieces

4 scallions, white and green parts thinly sliced

1/4 C. cilantro leaves, a generous handful, roughly chopped

1/2 C. sour cream, for garnish, optional

 

Heat a soup pot over medium-high heat with 2 T. of extra-virgin olive oil, about 2 turns of the pan. While soup pot heats, chop carrots in half lengthwise then slice into thin half moons. Add the carrots to the pot while it heats, stirring to coat the carrots in the oil. Chop and drop in celery and onion, chopping as small as you can, but don’t make yourself crazy.. Add the garlic, chipotle, and adobo sauce and stir to combine. Season the veggies with salt, pepper, thyme, and bay leaf. Cook the veggies together 1 minute. Add the wine and reduce a minute. Add the stock to the pot, cover the pot, and raise heat to high. Bring the stoup to a boil, remove the cover, and simmer for 10 minutes. Peel and cut the sweet potatoes into quarters lengthwise, then thinly slice into bite size pieces. Add the cut chicken and sweet potatoes and simmer 5 minutes until sweet potatoes are tender and chicken is cooked through. Turn the heat off and add the scallions and cilantro. Serve each portion of stoup with a dollop of sour cream on top.

1 package boneless, skinless chicken breasts, 1 to 1 1/3 pounds, diced

Coarse salt and black pepper

1/2 tsp. crushed red pepper flakes

3 to 4 T. extra-virgin olive oil, 3 turns of the pan

2 russet potatoes, peeled and cubed into 1-inch squares

4 portobello mushroom caps or 16 cremini mushrooms, sliced or chopped

4 ribs celery hearts, chopped

1 medium onion, peeled and quartered lengthwise then thinly sliced

1 red bell pepper, seeded and quartered lengthwise then thinly sliced

4 cloves garlic, chopped

1/2 C. dry Italian red wine, eyeball it

1 (15-ounce) can diced tomatoes

1 (28-ounce) can fire-roasted crushed tomatoes

2 C. chicken stock

3 T. fresh rosemary, finely chopped, 3 or 4 sprigs

1 C. basil, arugula or baby spinach leaves, shredded or torn

Grated Parmigiano-Reggiano or Romano, to pass at table

Crusty bread, to pass at the table

 

Heat a deep skillet or a medium soup pot over medium-high heat. Add 2 T. EVOO, 2 turns of the pan, and the chicken. Season it with coarse salt and pepper and red pepper flakes. While the chicken cooks, chop up the veggies. When the chicken is evenly and lightly browned all over, 3 or 4 minutes, remove it to a plate and reserve. Add another T. of extra-virgin olive oil, 1 more turn of the pan. Add the potatoes to the pan. Cook a couple of minutes, then add in the mushrooms, celery, and onion and cook another couple of minutes. Add in the peppers and garlic and cook another 1 to 2 minutes. Season the vegetables with salt and pepper. Add chicken back to the pan. Toss it with the vegetables. Add red wine to the pan and deglaze it, picking up drippings. Add tomatoes and stock to the stoup and stir to combine. Stir in rosemary and reduce heat to low. Cover and cook 8 to10 minutes.

 

Turn off stoup and ladle into shallow bowls. Top with basil (for a sweet finish and balance to the spice in the soup) or arugula (for a peppery finish) or with spinach (for a woodsy finish). At the table, pass grated cheese for sprinkling on top of the stoup and bread for mopping up the bowl.

5 T. olive oil

2 C. trimmed sourdough bread cubes

4 large garlic cloves; quartered

1/3 C. dry white wine

4 C. canned low-salt chicken broth

2 generous pinches saffron threads

Salt

8 1/2 inch thick French bread baguette slices

1/2 C.(s) grated manchego or monterey jack cheese

Minced fresh chives or green onion tops

Saffron threads

 

Heat 4 T. oil in heavy large skillet over medium-high heat. Add bread cubes and garlic and sauté until bread is light golden, about 4 minutes. Add wine, then broth and saffron; bring to boil. Reduce heat, cover and simmer 25 minutes. Puree soup in blender. Return soup to saucepan. Season with salt. Preheat oven to 350f. Arrange French bread slices on cookie sheet. Brush with remaining 1 T. oil. Bake until lightly toasted, about 8 minutes. Sprinkle cheese over croutons. Transfer cookie sheet to broiler; broil croutons until cheese melts. Place 2 croutons in each bowl. Bring soup to simmer. Ladle over croutons. Sprinkle with chives and a few saffron threads and serve.

 

Stock:

1 T. vegetable oil

1 pound ground chicken

1 small onion , chopped medium (about 1 C.)

1 medium carrot , peeled and chopped medium (about 1/2 C.)

1 medium celery rib , chopped medium

1 quart water

2 quarts low-sodium chicken broth

2 bay leaves

2 tsp. table salt

2 bone-in, skin-on chicken breast halves (about 12 ounces each), cut in half crosswise

 

Soup:

3 T. cornstarch

1/4 C. cold water

1 small onion , halved and sliced thin (about 1 C.)

2 medium carrots , peeled, halved lengthwise, and cut crosswise into 3/4-inch pieces (about 1 C.)

1 medium celery rib , halved lengthwise and cut crosswise into 1/2-inch pieces (about 1/2 C.)

1 medium russet potato (about 8 ounces), peeled and cut into 3/4-inch cubes (about 1 1/2 C.)

4 ounces egg noodles (about 1 C.)

4 – 6 Swiss chard leaves , ribs removed, torn into 1-inch pieces (about 2 C.) (optional)

1 T. minced fresh parsley leaves

Table salt and ground black pepper

 

For the stock: Heat oil in large Dutch oven over medium-high heat until shimmering. Add ground chicken, onion, carrot, and celery. Cook, stirring frequently, until chicken is no longer pink, 5 to 10 minutes (do not brown chicken). Reduce heat to medium-low. Add water, broth, bay leaves, salt, and chicken breasts; cover and cook for 30 minutes. Remove lid, increase heat to high, and bring to boil. (If liquid is already boiling when lid is removed, remove chicken breasts immediately and continue with recipe.) Transfer chicken breasts to large plate and set aside. Continue to cook stock for 20 minutes, adjusting heat to maintain gentle boil. Strain stock through fine-mesh strainer into large pot or container, pressing on solids to extract as much liquid as possible. Allow liquid to settle about 5 minutes and skim off fat, leaving a little for flavor. For the soup: Return stock to Dutch oven set over medium-high heat. In small bowl, combine cornstarch and water until smooth slurry forms; stir into stock and bring to gentle boil. Add onion, carrots, celery, and potato and cook until potato pieces are almost tender, 10 to 15 minutes, adjusting heat as necessary to maintain gentle boil. Add egg noodles and continue to cook until all vegetables and noodles are tender, about 5 minutes longer. Meanwhile, remove skin and bones from reserved cooked chicken and discard. Shred meat with fingers or 2 forks. Add shredded chicken, Swiss chard (if using), and parsley to soup and cook until heated through, about 2 minutes. Season with salt and pepper; serve.

2 medium leeks, cleaned and sliced

1 garlic clove, minced

1 tsp butter

1 tsp flour

1 C. chicken broth

1/3 C. water

1/2 C. thin sliced or grated carrots

1 rib of celery, sliced thin

1 tsp chicken bouillon granules

1/4 tsp curry powder

Dash of pepper

3/4 C. skim milk

 

Sauté the leeks and garlic in a nonstick pan in the butter for a minute. Sprinkle on the flour and stir well. Add everything else BUT the milk, and simmer for 25 minutes, covered, stirring occasionally and adding a bit of water if needed. Cool for a few minutes. Put some or all of the soup in the blender and return it to the pan. (Puree at least half, or just puree it all if you want no chunks). Add the milk and heat through but don’t boil.

1 small peeled, seeded butternut squash

3 medium Yukon Gold potatoes, peeled

2 large carrots, peeled

2 large parsnips, peeled

15 to 20 garlic cloves, peeled

1/4 C. olive oil, divided

2 1/2 tsp. kosher salt, divided

1 1/2 tsp. freshly ground black pepper, divided

1 pound ground turkey (not breast only)

1 T. fennel seeds

1 egg, lightly beaten

2 large leeks, cut into 1/4-in. slices and rinsed

1 large head fennel, cut into 1/4-in. slices (reserve feathery fronds for garnish)

8 C. reduced-sodium or homemade chicken broth*

 

Preheat oven to 425° and arrange racks in upper and lower thirds of oven. Cut squash, potatoes, carrots, and parsnips into 1-in. pieces and put in a large oiled roasting pan; add garlic. Toss with 2 1/2 tbsp. olive oil, 1 1/2 tsp. salt, and 1 tsp. pepper and spread out in a single layer, leaving as much room as possible around the pieces. Roast vegetables on lower rack about 40 minutes, or until browned and tender (stir after they’ve browned underneath, about 25 minutes). Meanwhile, make meatballs: With wet hands, mix turkey, fennel seeds, egg, 1 tsp. salt, and 1/2 tsp. pepper together in a small bowl. Oil your hands with some of remaining oil. Shape turkey mixture into 1-in. meatballs and set them on an oiled rimmed baking sheet as you go, using more oil as needed to coat them well. Roast meatballs on upper rack 15 to 20 minutes, turning a couple of times to brown well on all sides. Heat 1 tbsp. olive oil in a large pot over medium-high heat. Add leeks and fennel, season with salt and pepper to taste, and cook until softened, about 5 minutes. Pour in broth and bring to a boil over high heat, covered. Lower heat and simmer vegetables until meltingly soft, about 25 minutes. When vegetables in oven have caramelized and meatballs are browned, remove both from oven. Transfer meatballs to roasting pan. Pour a ladleful of hot broth into baking sheet and scrape up browned bits; pour into roasting pan along with all contents of pot and gently scrape up vegetables’ browned bits. Return to oven and bake 5 minutes to let flavors mingle. Serve with hunks of warm bread.

4 medium red onions, cut into large dice
2 carrots, cut into medium dice
3 cloves garlic, cut in half
1/2 russet potato, peeled and cut into medium dice
2 to 3 T. vegetable oil
2 T. tomato paste
1 tsp. herbes de Provence (see note)
1/2 tsp. salt, preferably kosher, plus more to taste
1/8 tsp. freshly ground black pepper, plus more to taste
1 C. dry red wine
2 C. beef broth, preferably reduced-sodium
3 C. chicken broth, preferably reduced-sodium
3 C. water
Baguette slices
4 oz. Asiago cheese, grated (1 C.)

Preheat oven to 350 degrees. Toss onions, carrots, garlic, potato, vegetable oil, tomato paste, herbes de Provence, salt and pepper in roasting pan. Cover pan with lid or aluminum foil and roast until onions are tender, about 1 hour. Remove pan from oven and transfer contents to large soup pot. Add red wine, beef broth, chicken broth and 3 C. water. Bring to boil on high heat. Reduce heat to low and simmer 45 minutes. Strain over clean pot and reserve vegetables and broth separately. Puree cooked vegetables in food processor fitted with metal blade until smooth; they will reduce to about 2 C. puree. Add puree to broth and whisk to combine. Bring to boil on high heat; immediately reduce heat to low and simmer 5 minutes. Season with salt and pepper. Toast both sides of bread slices under broiler on baking sheet. Ladle soup into warm bowls. Place 1 to 2 pieces toasted bread on top of each bowl. Sprinkle with cheese and serve immediately. Note: Herbes de Provence is a mixture of dried herbs that is sold at some supermarkets or stores that specialize in imported foods. To make your own, combine 2 T. dried thyme, 2 T. dried oregano, 2 T. dried marjoram, 1 T. dried tarragon, 1 T. dried rosemary, 1/2 tsp. fennel seeds and a pinch of lavender buds, if available. Store in airtight container.

Yield: 6 servings
Calories: 200
Fat: 6.4g
Fiber: .2g

3 (14 1/2-ounce) cans fat-free chicken broth
2 (14.75-ounce) cans cream-style corn
2 (10-ounce) cans enchilada sauce
1 (4.5-ounce) can chopped green chilies
1 (10- to 12-ounce) can chicken breast with liquid
5 ounces vermicelli or angel hair pasta, broken into 3 pieces
1 1/2 tsp. cumin
1/2 tsp. each onion powder and dried oregano
1 medium chopped onion for garnish
Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish as desired.

Yield: 13 servings
Calories: 162
Fat: 2g
FIber: 3g

1 C. fresh orange juice
3 slices dense white bread, torn into chunks
2 medium peeled, seeded and coarsely chopped cucumbers
1 medium coarsely chopped green bell pepper
1/2 medium coarsely chopped red onion
2 pounds peeled and seeded ripe tomatoes (about 6 medium)
1 large clove peeled garlic
1/2 to 1 small seeded jalapeno pepper
3 T. fresh lime juice
2 T. extra-virgin olive oil
1 tsp. salt
1 tsp. freshly ground black pepper
1 large peeled and sectioned orange, cut into 1/2-inch pieces
1 C. tomato juice (if desired)
Paper-thin oranges slices for garnish

Combine juice and bread in a blender or food processor and let it soak for a few minutes. Working in batches if necessary, add half the cucumbers, half the bell pepper, half the onion, and all of the tomatoes, garlic, jalapeno pepper, lime juice, olive oil, salt and pepper. Process until very smooth. Pour the mixture into a 2-quart container and add the remaining cucumber, bell pepper and onion, and the orange. Refrigerate 6 to 24 hours for flavors to blend. Before serving, taste for seasoning and check for consistency. Add some or all of the tomato juice for a thinner soup. Ladle into chilled bowls and float 1 or more orange slices on top.

Yield: 6 servings
Calories: 168
Fat: 6g
Fiber: 4g

2 T. Butter
2 T. chopped Yellow Onion
3 T. Flour
2 C. Chicken Broth
2 C. Milk
1 C. grated Sharp Cheddar Cheese (4oz.)
Salt, to taste
Chopped fresh Parsley for garnish

Heat a 3 quart pot on medium high. Add butter. When melted, add onion and stir slowly and constantly until the onions are soft but not brown. Mix in the flour and blend fully, stirring constantly. Cook 3 -5 minutes. Slowly add broth and milk, stirring constantly until soup almost reaches the boiling point (small bubbles begin to form a ring arouns the edge of the pot). Stir in the cheese and whisk until melted. Season to taste with salt and garnish with parsley

Yield: 4 servings
Calories: 269
Fat: 19g
Fiber: 0g

Saffron-Lime Ice
Juice of 2 limes
1/4 tsp. saffron threads, soaked in 1/4 C. warm water for 20 minutes
1 tsp. unrefined sugar
1 tsp. Hungarian or Spanish paprika, toasted
1/2 C. water
1/3 tsp. salt

Soup
1/2 yellow onion cut into 1/2 inch dice
4 cloves garlic, peeled
1 jalape�o chile
3 ripe avocados, peeled and pitted
8 tomatillos, peeled
1 English cucumber, peeled, halved and seeded
1/2 C. loosely packed cilantro leaves
1 tsp. dried oregano, toasted
1/4 tsp. freshly ground nutmeg
1/4 tsp. freshly ground black pepper
juice of 1 lime
2 tsp. light miso
3 C. water
salt
cayenne pepper (optional)

1/3 C. slivered almonds, toasted and very coarsely chopped for garnish

To Make the Ice: Mix all of the ingredients together in a bowl and pour into a 2 inch deep pan. Freeze for 3-4 hour until solid.

To Make the Soup: Heat a large non-stick saut� pan over high heat. Add the onions, garlic and jalapeno. Dry toast, stirring frequently, for 7-10 minutes, until half the onions, garlic and jalapeno are charred. Remove from the pan and let cool to room temperature. Peel and seed the jalape�o. Place the avocado in a mixing bowl with the cooled onion, garlic and jalapeno. Add the tomatillos, cucumber, cilantro, oregano, nutmeg, black pepper, lime juice, miso and water. In a blender, or using a hand-held immersion blender, blend the ingredients in batches until smooth. Add salt and cayenne pepper to taste. Refrigerate for at least 2 hours or until well chilled.

To Serve: Ladle the soup into 6 martini glasses. Sprinkle toasted almonds over the top of each. Scrape the saffron ice crystals off the pan with a fork, and place 2 tsp. on each serving of soup. Serve immediately.

Yield: 6 servings
Calories: 206
Fat: 15.1g
Fiber: 3.5g

4 C. fat-free chicken broth
1/2 C. thinly sliced carrot (cut on the bias)
5 to 6 green onions, slivered (about 1/2 C.)
1 – inch piece fresh ginger
Several dashes sesame oil
Cilantro leaves for garnish (optional)
1 – 6 ounce package frozen, peeled, cooked shrimp, thawed and finely chopped
1/2 C. finely chopped cooked lean pork (can use leftover lean pork chops)
1/2 C. finely chopped fresh mushrooms
1/2 C. sliced green onion
2 T. finely chopped pimiento
2 T. snipped fresh cilantro
2 T. sodium reduced soy sauce
1/8 tsp. ground red pepper
Wonton wrappers

Combine shrimp, pork, mushrooms, the 1/2 C. green onion, the pimiento, 2 T. cilantro, the soy sauce, and red pepper. To wrap wonton: place a wonton skin with one point toward you. Spoon about 2 tsp. of the filling just off-center of skin. Fold bottom point of wonton skin over filling. Roll wonton once to cover filling, leaving about 1 inch unrolled at the top of the skin. Grasp the left and right-hand corners and bring together below filling. Overlap corners. Repeat with remaining wonton skins and filling. In a 3-quart saucepan bring 6 C. water to boiling. With a spoon place 20 of the wontons, one at a time, into boiling water. Reduce heat. Simmer for 5 minutes. (If using frozen wontons, do not thaw; after adding, return water to boiling before simmering.) Drain and rinse with cool water. Meanwhile, in a 2-quart saucepan combine chicken broth, carrot, green onion, and ginger. Bring to boiling; reduce heat. Cover and simmer for 2 to 4 minutes or until vegetables are crisp-tender. Remove ginger and discard. Stir in sesame oil. Divide wontons among bowls and ladle broth mixture atop. Sprinkle cilantro atop each soup bowl, if desired. Note: You can make the wonton ahead of time and freeze. To freeze extra wontons, place filled wontons on a baking sheet in a single layer. Freeze until solid. When frozen, place wontons in 2 freezer bags or containers and freeze until needed, up to 3 months.

Yield: 4 servings
Calories: 256
Fat: 4g
FIber: 2g

1 1/2 C. tomatillos
1 1/2 C. onion, chopped
2 garlic gloves, diced
1 tsp. margarine
3 3/4 C. whole kernel corn
1 C. frozen peas
4 C. low sodium chicken broth
1 T. cilantro, chopped
4 oz. diced green chilies
1/4 C. spinach, chopped
1 tsp. sugar

Sauté tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.

Yield: 8 servings
Calories: 127
Fat: 2g
Fiber: 4g

Cooking oil spray
2 T. low saturated fat margarine
2 large onions, finely chopped
6 celery ribs, finely chopped
1 red bell pepper, finely chopped
2 T. minced garlic
1 tsp. thyme leaves
1/2 tsp. crushed red pepper (less if you don’t like it too hot)
Salt and freshly ground pepper
1/2 C. dry red wine
One 28-ounce can Italian plum tomatoes, drained and coarsely chopped, juices reserved
3 bay leaves
2 1/2 quarts fish stock or light chicken stock or 1 1/2 quarts bottled clam juice mixed with 1 quart water
6 C. fresh or thawed frozen okra, sliced crosswise 1/2 inch thick
1 1/2 pounds lump crabmeat, picked over to remove cartilage
1/2 C. chopped fresh basil
Tabasco sauce

In a large, heavy nonstick pot, melt 2 T. of the margarine. Add the onions and cook over low heat, stirring occasionally, until softened, about 10 minutes. Add the celery, bell pepper, garlic, thyme and crushed pepper. Season with salt and pepper and cook until the vegetables are softened, about 10 minutes. Add the wine and boil over moderately high heat until reduced to a syrup, about 1 minute. Add the tomato juices and bay leaves and boil until reduced by half, about 4 minutes. Add the stock, bring to a boil and simmer over low heat for 30 minutes. Spray a large nonstick skillet with cooking oil spray and heat over medium high heat. Add the okra, season with salt and pepper and cook over moderately high heat, stirring a few times, until browned, about 4 minutes. Add the tomatoes and bring to a boil. Stir the okra and tomatoes into the soup and simmer over low heat for 30 minutes longer. Discard the bay leaves. Add the crabmeat to the soup and simmer until just heated through. Stir in the basil and season with salt, pepper and Tabasco. Ladle the soup into shallow bowls and serve.

Yield: 10 servings
Calories: 160
Fat: 2g
Fiber: 3g

2 T. vegetable oil
2 C. chopped onion
2 T. diced peeled fresh ginger
6 garlic cloves, minced
1 lb. skinless, boneless chicken breast, cut into 1-inch pieces
3 C. water
3 (14 1/2-oz.) cans fat-free, less-sodium chicken broth
3 C. fresh or frozen yellow corn
4 bags ginseng tea or 2 sliced ginseng roots
1/4 tsp. salt
1/8 tsp. white pepper

Heat the oil in a Dutch oven over medium-high heat. Add onion, ginger, and garlic cloves; sauté 2 minutes. Add chicken; sauté 4 minutes. Add water and broth; bring to a boil. Stir in corn and ginseng tea; bring to a boil. Reduce heat; simmer 20 minutes. Sprinkle with salt and pepper.

Yield: 8 servings
Serving size: 1 1/2 C.

Calories: 188
Fat: 6.1g
Fiber: 2.4g

1 lb. tiger prawns with shell
4 C. chicken stock
3 stalks lemon grass
3 T. fish sauce
0.25 C. lime juice
2 T. chopped green onion
10 kaffir lime leaves, torn in half
1 C. straw mushrooms
1 T. chopped fresh cilantro
4 red chile peppers, seeded and chopped
2 green onions, chopped

Shell and devein the prawns, reserving the shells. Rinse the shells and place them in a large saucepan with the chicken stock. Bruise the lemon grass stalks, and add them to the broth along with half of the lime leaves. Bring to a boil, then reduce heat. Return the stock to a simmer, and add the mushrooms and prawns. Cook until the prawns are pink. Stir in the fish sauce, lime juice, 2 T. green onion, cilantro, red chilies, and remaining lime leaves. Taste, and adjust seasoning if necessary.

Yield: 4 servings
Calories: 190
Fat: 2.2g
Fiber: 0g

1/4 C. chopped onion
1 T. butter or margarine
1 T. flour
2 C. milk
4 oz. (1/2 of 8-oz. pkg.) Cream Cheese, cubed
8 oz. (1/2 lb.) Light Velveeta Pasteurized Prepared Cheese Product, cut up
1 pkg. (10 oz.) frozen chopped broccoli, cooked, drained
1/4 tsp. ground nutmeg
1/8 tsp. pepper

Cook and stir onion in butter in 2-quart saucepan on medium-high heat until tender. Reduce heat to medium.
Add milk and cream cheese; cook until cream cheese is melted, stirring frequently. Stir in remaining ingredients; cook until heated through, stirring occasionally. Great Substitute: Substitute 1 pkg. (10 oz.) frozen chopped spinach; frozen cauliflower, chopped; or frozen asparagus spears, chopped; for the broccoli.

Yield: 6 servings
Calories: 220
Fat: 18g
Fiber: 2g

1/2 C. Reduced Fat Italian Dressing
2 C. cubed peeled potatoes (1 inch)
2 pkg. (9 oz. each) frozen peas and pearl onions
2 cans (14 oz. each) low sodium chicken broth
1/2 C. Light Sour Cream
2 T. chopped fresh mint

Mix all ingredients except sour cream in large saucepan. Bring to boil on medium-high heat. Reduce heat to medium-low; simmer 15 min. or until vegetables are tender. Transfer vegetable mixture to blender container in small batches; cover. Blend until smooth; pour into medium bowl. Repeat until all of the vegetable mixture is pureed. Stir in sour cream. Serve warm sprinkled with mint.

Yield: 7 servings, 1 C. each
Calories: 110
Fat: 5g
Fiber: 1g

1 T. each of olive oil and unsalted butter

1 tsp. dried tarragon

1 small carrot, diced

1 small onion, diced

1/4 C. dry white wine

1 tsp. saffron threads

4 C. chicken broth

2 C. fish stock or clam juice

4 fresh plum tomatoes, seeded and cut into fine dice

1/2 C. tubettini

1 pound shrimp, (weighed before peeling) peeled, deveined and chopped

1 C. thawed frozen petite peas

Salt and cayenne pepper, to taste

2 T. chives, snipped

 

Heat olive oil and butter in saucepan. Add tarragon, carrot and onion, cover and simmer over very low heat for 5 minutes or until tender. If vegetables are too dry, add a T.ful of white wine, cover and cook. When vegetables are tender, remove the cover, add remaining wine, and saffron and evaporate until almost all of the wine is gone. Add the broth, fish stock and diced tomatoes and bring to a simmer. Add the pasta and cook uncovered for 5 minutes or until just tender. Add the shrimp and peas and bring back to a simmer. Season to taste with salt and pepper and garnish with chives or scallions.

1-1/2 C. (5-1/2 oz.) small shell pasta
1 can (14-1/2 oz.) beef broth
1 can (14-1/2 oz.) diced tomatoes, undrained
2 T. A.1. Original Steak Sauce
1/4 tsp. red pepper flakes
5 C. torn spinach leaves (about 5 oz.)
3/4 lb. boneless beef round steak, cut into thin strips

Cook pasta as directed on package; drain. Mix broth, tomatoes, steak sauce and red pepper flakes in large saucepan; bring to boil on medium-high heat. Boil 3 minutes. Add pasta and spinach; stir. Return to boil. Reduce heat to medium-low; simmer 2 minutes. Stir in meat; cook 2 to 3 minutes or until meat is cooked through.

Yield: 6 servings
Calories: 180
Fat: 2g
Fiber: 2g