Kristen's Recipes

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

4 C. boiling water
2 chicken cube
1/2 C. onion, sliced
1/2 C. carrot, sliced
1/2 C. celery, sliced
1/2 C. tomato, sliced
1 garlic salt

Bring the water to a boil while you slice the vegetables. When boiling, add the vegies and boil for 5 minutes, before adding the chicken cube for a further minute until dissolved.

Yield: 4 servings
Calories: 42 cals
Fat: 0.4g
Fiber: 1.6g

5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 C. canned chicken broth diluted with 1-1/4 C. water, or 2-1/4 C. homemade broth
1/4 tsp. pepper
1/8 tsp. salt
3/4 C. low-fat (1%) milk
1 tsp. unsalted butter
2 T. grated Parmesan cheese

In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.

Yield: 4 servings
Calories: 108
Fat: 3.6g
FIber: 2.2g

1 tsp. olive oil
8 carrots, peeled and sliced 1tsp.corriander
1 onion
3 medium potatoes, washed and diced
1/4 tsp. black pepper
3 C. low-fat, low-sodium chicken broth
1/3 C. roasted walnuts
dash of cinnamon
1-28 oz. can diced stewed tomatoes
1 tsp.cumin

sauté onions in oil until soft, then add other ingredients except walnuts. Bring to a boil then reduce heat and simmer for 20-30 minutes or until vegitables are tender. While soup is cooking roast the walnuts by baking in oven @ 350` for 8-10 minutes. When soup is ready to serve, garnish with walnuts.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

46 ounces no-salt-added tomato juice
2 C. beef broth
2 bay leaves
6 whole cloves
3 T. minced dill weed
1/2 T. marjoram
1/2 T. sweet basil
1/2 T. oregano
1/2 tsp. sugar
1/2 tsp. freshly ground black pepper, (optional)
1 lemon, thinly sliced

Place all ingredients, except lemon, in the tomato juice and beef broth and let stand 1 hour to allow flavors to blend. Heat tomato-herb bouillon to boil. Reduce heat and simmer for 30 minutes. Remove bay leaves and whole cloves. Pour into serving bowls and top each with slice of lemon.

Yield: 6 Servings
Calories: 70
Fat: 1g
FIber: 1g

2 medium eggplants, cut in 1/2 lengthwise
1 tsp. olive oil
l large onion, peeled and thinly sliced
2 T. water
1 T. chopped fresh thyme leaves
4 C. chicken or vegetable stock

Preheat oven to 350 degrees F.
Lightly brush eggplant halves with oil. Place cut side down on a cookie sheet and bake for 50 to 60 minutes or until flesh feels soft. Allow to cool. When the eggplant has cooled, scoop out flesh, chop coarsely and set aside. Meanwhile, place onion slices in skillet with water, cover and cook over low heat until soft, about 10 minutes. Combine with eggplant, thyme and stock in a 2 quart saucepan. Simmer for 15 minutes. Ladle into soup bowls.

Yield: 4 servings
Calories: 102
Fat: 2.6g
Fiber: 7g

1 T. plus 1 tsp. olive oil
1 C. finely chopped carrot
1/2 C. diced celery
1/4 C. chopped shallots or onion
6 garlic cloves–2 minced and 4 thinly sliced
1/2 tsp. dried basil
1/2 tsp. sugar
1 can (28 ounces) tomatoes in puree
3/4 tsp. pepper
1/2 tsp. salt
4 ounces small rice pasta shells
3 ounces part-skim mozzarella cheese, cut into small cubes

In large nonstick saucepan, warm 1 T. of oil over medium heat. Add carrot, celery, shallots and minced garlic, and sauté until vegetables are tender, about 8 minutes. Stir in basil and sugar. Add tomatoes, water, pepper, and salt, and break up tomatoes with a spoon. Bring to a boil over high heat. Reduce heat to low, cover and simmer 30 minutes to blend flavors. Return soup to a boil over medium-high heat. Stir in pasta shells, pepper and salt. Reduce heat to medium and cook until pasta is tender, about 10 minutes. Meanwhile, in a small nonstick skillet, warm remaining 1 tsp. oil over medium-high heat. Add sliced garlic and sauté just until garlic begins to turn brown, about 1 minute. Immediately scrape garlic and oil into a small heatproof bowl to stop cooking. To serve, divide mozzarella cubes among 4 soup bowls. Ladle hot soup over cheese, sprinkle each soup with some of browned garlic and serve.

Yield: 4 servings
Calories: 268
Fat: 8.5g
Fiber: 3.9g

1 T. olive oil
6 scallions, thinly sliced (1 cup)
1 large clove garlic, minced
3 C. canned tomatoes, coarsely chopped with their juice
1 cup carrot juice
3/4 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground ginger
1/4 tsp. pepper
1/2 cup evaporated milk (using evaporated skim milk might also work and cut some fat and calories, but I haven’t figured the alternate yet since I haven’t tried it)

In medium saucepan, heat oil over low heat. Add scallions and garlic and cook, stirring occasionally, until softened, about 3 minutes. Add tomatoes and their juice, cook for 5 minutes, stirring occasionally until lightly thickened. Stir in carrot juice, salt, cumin, ginger, and pepper. Simmer, uncovered, for 5 minutes or until flavors have blended. Stir in evaporated milk and cook just until heated through about 1 minute longer; do not boil.

Yield: 4 servings
Calories: 106
Fat: 6g
Fiber: 1.2g

2 tsp. olive oil
8 ounces fresh shiitake mushrooms, stems trimmed and caps thinly sliced
4 cloves garlic, minced
2 T. grated fresh ginger
8 ounces bottled clam juice
1/4 tsp. crushed red pepper flakes
1/4 tsp. salt
1 red bell pepper, diced
1 carrot, thinly sliced
5 scallions, thinly sliced
2 T. reduced-sodium soy sauce
1 T. cider vinegar
2 tsp. dark sesame oil
6 ounce skinless, boneless cod fillet, in large chunks
2 C. watercress
6 ounces medium shrimp, shelled, deveined, and halved horizontally

In large saucepan, heat oil over medium heat. Add mushrooms and cook 4 minutes, stirring frequently, until tender. Add garlic and ginger and cook 2 minutes, until garlic is tender. Stir in clam juice, red pepper flakes, salt, and 2 C. of water and bring to a boil. Add bell pepper, carrot, scallions, soy sauce, vinegar, and sesame oil and boil 3 minutes. Add cod and cook 2 minutes. Add watercress and shrimp and cook 3 to 4 minutes, or until cod and shrimp are cooked through.

Nutritional Information
Yield: 4 servings
Calories: 185
Fat: 6g
Fiber: 2g