Kristen's Recipes

1/3 tsp. extra-virgin olive oil
1 C. diced yellow onion (about 1 large)
1/2 C. chopped celery (about 1 medium rib)
4 C. chopped, peeled, asparagus (about 2 lb.)
1/2 tsp. minced garlic
1 bay leaf
1 tsp. fresh thyme
3 C. diced, peeled potatoes
4 C. vegetable stock
1/2 tsp. grated nutmeg
1 tsp. sea salt
1/4 tsp. freshly ground black pepper

Heat a medium stock pot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, celery, and asparagus. Cook until the asparagus is bright green, about 2 minutes. Add the garlic and cook 1 minute. Stir in the bay leaf, thyme and potatoes. Add enough of the stock to cover the vegetables. Bring to a boil. Reduce the heat and simmer until the potatoes are soft, 20 to 25 minutes. Add the nutmeg, salt and pepper. Remove the bay leaf. Carefully ladle the soup into a blender and process until pureed and smooth. Strain through a fine mesh strainer or colander lined with cheese cloth to remove any asparagus strings. Return the strained soup to a pan over low heat. Taste and adjust the seasoning with additional salt, pepper, and nutmeg, if desired. Add a little more stock or water to give the soup a more creamy consistency if it seems too thick. Yield: 6 servings

Soup:
2 lb. Butternut, Kabocha or Pumpkin
1 T. Honey
1/4 tsp. each salt and pepper
1 tsp. Canola Oil
3/4 C. finely chopped Onion
1/2 C. finely chopped Carrot
1/4 C. finely chopped Celery
3 cloves Garlic, minced
4 C. Chicken Broth
1 C. 2% Milk
Dash Pepper

Croquettes:
2 C. leftover cooked Turkey, finely chopped
1 3/4 C. Panko Breadcrumbs, divided
2 T. 2% Milk
1 1/2 tsp. fresh Sage
1/2 tsp. Salt
Dash Pepper
1 Large Egg, lightly beaten
1 Egg White
2 1/2 T. Canola Oil, divided

Preheat oven to 400 degrees. To prepare soup cut squash in half lengthwise. Discard seeds and membrane. Place squash, cut sides up, on a foil lined baking sheet. Drizzle with honey, sprinkle with 1/4 tsp. salt and pepper. Bake at 400 degrees for 1 hour or until very tender; cool. Scoop out squash with a spoon, discard rind. Heat 1 T. oil in a saucepan over medium high heat. Add onion, carrot, celery and garlic. sauté 10 minutes or until tender. Remove 3/4 C. vegetables and set aside. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2 tsp. salt and dash of pepper, set aside. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients. Cover and refridgerate 30 minutes or until firm. Shape into 12 (1″ thick) patties; press 1 1/2 C. Breadcrumbs onto patties. Heat 3 3/4 tsp. oil in a nonstick skillet over medium heat. Add six patties and cook 3 minutes on each side until golden brown. Remove croquettes from pan and keep warm. Repeat procedure with reminaing oil and patties. Reheat soup. Divide evenly among 4 bowls, top with croquettes.

Yield: 4 servings
Serving Size: 1 1/2 cups and 3 croquettes

Calories: 602
Fat: 18g
Fiber: 11g

1 chayote squash, cut into 1/2-inch cubes
1/2 T. olive oil
1 16-oz. can low-sodium fat free chicken broth
1 16-oz. package of frozen carrot coins
1 16-oz. can evaporated skim milk
2 cloves garlic, minced
1/8 tsp. black pepper

Brush squash with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the oven and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl.

Yield: 6 Servings
Calories: 120
Fat: 1.4g
Fiber: 1.9g

2/3 C. sliced carrot
1/2 C. diced onion
2 cloves garlic; minced
3 C. fat-free chicken broth; or vegetable broth
2 C. cabbage; green, shredded
1/2 C. green beans; frozen
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Old Bay Seafood seasoning
1/4 tsp. salt; optional
1/2 C. zucchini; diced
1/2 C. evaporated skim milk

Spray a Dutch oven with cooking spray (like PAM), saut‚ carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked pur‚e, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately.

Yield: 4 servings
Serving Size: 1 cup

Calories: 75
Fat: .3g
Fiber: 2.6g

3 T. butter
2 leeks (white part only), halved lengthwise, washed well and chopped
2 C. sliced mushrooms
1 1/2 C. cauliflower, broken into small florets
2 cans (14 1/2 oz. each) reduced-sodium chicken broth, plus 1/2 C. water
5 oz. blue cheese, crumbled
6 strips bacon, cooked and crumbled

Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender. Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Servings: 6
Calories: 225
Fat: 17g
Fiber: 1.5g

1 cup diced tomatillos
2 large red tomatoes, seeded and diced
1 small red pepper, diced
1/4 cup lime juice
2 C. low fat, low sodium chicken broth
1 1/2 C. spicy or regular tomato juice
2 garlic cloves, minced
1/2 cup peeled, seeded, diced cucumber
1/4 cup scallions, sliced
1 T. minced thyme
1 tsp. hot sauce

In a large bowl, combine all the ingredients. Chill the soup at least 8 hours or overnight.

Serving size: 1 cup
Calories: 52
Fat: 1g
Fiber: 2g

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 tsp. olive oil
4 cups chicken broth
1/4 cup brandy
1 T. chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread

Yield: 4 servings
Serving Size: ~ 1 C.

Calories 187
Fat: 6g
Fiber: 1g

1 head garlic
1/2 tsp. extra virgin olive oil
sea salt and freshly ground pepper
1 cup chopped mild onion
1 cup chopped celery
4 14 oz. cans stewed tomatoes, undrained
1 bay leaf
2 tsp. dried basil (or 5-6 tsp. fresh)
1 tsp. dried oregano (or 3-4 tsp. fresh)
1 tsp. dried thyme (or 3-4 tsp. fresh)

Preheat oven to 350 degrees. Remove loose papery skin from garlic, leaving heads intact. Place garlic on a sheet of heavy-duty foil; drizzle with 1/4 tsp. olive oil and sprinkle with a pinch of salt and pepper. Loosely wrap foil around garlic, folding foil edges securely. Roast until garlic has softened, about 40 minutes, then transfer to plate. Open carefully and discard foil; let garlic cool. Separate garlic into cloves. Squeeze soft garlic from each clove into a small bowl; set aside. In a large saucepan over medium flame, heat remaining 1/4 tsp. olive oil. Add onion, celery, and roasted garlic. Cover and cook until vegetables soften, about 3 minutes. Stir in tomatoes, 1 cup water, bay leaf, basil, oregano, thyme and 1/4 tsp. pepper; bring to a boil. Reduce heat and simmer 15 minutes to blend flavors. Remove bay leaf. In a blender, puree soup in batches until smooth.

Yield: 4 servings

Calories: 108
Fat: 1.7g
Fiber: 3.6g

2 T. reduced-calorie margarine divided
2 C. onions thinly sliced
1 quart water
4 packets beef bouillon granules
2 tsp. Worcestershire sauce
1/2 bay leaf
1 dash pepper
4 slices French bread 1/2 oz. each
2 tsp. grated Parmesan cheese

In a 2-qt saucepan, heat 1 T. plus 1 tsp. margarine until hot and bubbly; add onions and sauté until translucent, two or three minutes. Add water, broth mix and seasonings; bring to a boil. Reduce heat, partially cover pan, and let simmer for 30 minutes. Remove and discard bay leaf. While soup is simmering, spread each slice of bread with 1/2 tsp. margarine and sprinkle each with 1/2 tsp. of Parmesan cheese; transfer to baking sheet and bake at 350, until browned and crisp, 25 to 30 minutes. To serve, place 1 slice of baked bread in each of 4 soup bowls and pour 1/4 of the soup into each bowl.

Yield: 4 servings
Calories: 110
Fat: 4.3g
Fiber: 2.1g

Cooking spray
1 C. chopped onion
2 garlic cloves, minced
3 C. fat-free, sodium chicken broth
1 (16 oz.) package broccoli florets
2 1/2 C. 2% milk
1/3 C. all-purpose flour
1/4 tsp. black pepper
8 oz. light processed cheese, cubed (such as Velveeta Light)

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion & garlic; sauté 3 minutes or until tender. Add broth & broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk & four, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, & process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings
Serving size: 1 1/3 C

Calories: 203
Fat: 6.3g
Fiber: 2.9g

1 pound boneless skinless chicken thighs — cut in 1″ pieces
1 cup fresh baby carrots, cut in halves — lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 tsp. garlic powder
1/8 tsp. dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup — 98% Fat Free, with 30% less sodium
1/2 cup milk
3 T. all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli — thawed

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.

Yield: 5 servings
Serving Size: 1 1/2 cups

Calories: 220
Fat: 5g
Fiber: 3g

12 clams, in shell
2 large potatoes, cut in 1-inch cubes
3 bacon slices, diced
2 onions, chopped
2 carrots, chopped
1 green bell pepper, chopped
3 C. water
2 C. clam juice, with water
Salt, to taste
Pepper, to taste

Scrub clams well. Place in a pot with 1/2 inch water. Place over medium heat and steam just until clams open. Remove from heat. When clams are cool enough to handle, shuck, being careful to save liquid. Finely chop meats by hand or in a food processor. Strain liquid and set aside. Fry bacon in a large pot until almost crisp. Pour off most of the grease. Add potatoes, onions, carrots, green pepper and water to the pot; bring to a boil. Reduce heat, cover and simmer 30 minutes. Add clams and clam liquid, simmer 15 minutes more. If additional liquid is needed, add bottled clam juice or water. Add salt and pepper to taste.

Tomato-Tarragon Soup

2 lb. Fresh Tomatoes, peeled and seeded
2 Chopped Scallions
1 C. Plain nonfat Yogurt
1/4 C. Chopped Fresh tarragon
1/2 tsp. Salt
1/8 tsp. Pepper
1/2 tsp. Sugar

Place all ingredients in the bowl of a food processor. Process until smooth. Pour into a pitcher and place in refrigerator along with one soup bowl per person being served.

Cucumber Dilled Soup

16oz. Plain yogurt
2 Cucumbers, peeled and seeded
1 tsp. Minced garlic
1/4 C. Chopped fresh dill
1/2 tsp. Salt
1/4tsp. Pepper

Process this soup and pour into a separate pitcher and place in refrigerator until ready for serving.

When ready to serve, remove bowls from refrigerator. Then, taking one soup bowl at a time, with a soup pitcher in each hand, pour the chilled soups simultaneously into the sides of the bowl so the soups come together in the center, creating a distinct contrasting line of color. Garnish with fresh whole chives, tarragon leaves or parsley.

Either soup can be served on its own as a soup course or main dish for summer fare.

6 fresh, vine-ripened ROMA tomatoes, seeded & quartered
1 whole Vidalia onion, peeled and cut in small chunks
1 small (5-6 inch) zucchini, cut in 1/2 length-wise & sliced
1/2 C. cauliflower (optional, but it tastes great in this soup !)
1/2 C. sliced fresh mushrooms
1/2 to 1 C. of cooked medium peeled/de-veined shrimp or small meatballs
1 C. white wine
1 to 2 C. chicken broth
1 T. each minced garlic, Italian seasoning blend
1/4 C. fresh Cilantro
1 tsp. each Mrs. Dash Original, dry sweet basil, black pepper, red pepper flakes

In a 4-qt pot, on medium heat, sauté garlic, cilantro, and rest of dry ingredients with the wine. Reduce heat to a low simmer until liquid is reduced to 1/3 original amount. (About 5 minutes). Meanwhile, toss tomato and onion pieces into a blender and pulse to chop…then puree until well blended. It doesn’t have to be completely smooth…a little texture is good. Add tomato mixture to the pot with the wine and herbs. Let simmer slowly for 10 minutes, stirring occasionally so that the pinkish color of the tomatoes turns red. Gradually stir in chicken broth (or water) to desired consistency. This soup works well thick or thin. Add zucchini slices, mushrooms, cauliflower, and cooked shrimp (or turkey sausage). Simmer 10 more minutes or until added veggies are tender. Serve immediately…refrigerate or freeze leftovers. Makes 4-6 cups.

1 pkg. sliced button mushrooms
1 pkg. sliced Portobello mushrooms, chopped
1 pkg. sliced assorted dried mushrooms
1 pkg. Lipton’s Onion and Mushroom soup
1 can no fat beef or chicken broth
1 onion, sliced
1 clove garlic, minced
1/4 tsp. dried thyme
1/4 tsp. nutmeg
1/4 tsp. dried oregano
Splash of sherry (optional)
Pepper

Spray a non-stick dutch oven with nonstick cooking spray. Cook the onion and minced garlic slowly over low heat until caramelized. Add the sliced button and Portobello mushrooms. Cook until they give up their liquid and are a rich brown (this will take a while). Boil 2 C. water, and pour over the dried mushrooms. Let them sit 30 minutes to re-hydrate. Chop the largest pieces into smaller ones if necessary. Carefully scoop the mushrooms from the liquid, reserving it. Add the re-hydrated mushrooms to the Dutch oven. Strain the liquid, and add to the Dutch oven, along with the package of soup mix, the can of broth, the spices and the sherry, if you are using. Bring to a low boil for 10 minutes, then serve or chill for later.

2 quarts vegetable broth
1 quart of water
2 celery ribs, cut into 1/2-inch-thick slices
1 small onion, coarsely chopped
2 medium carrots, cut into 12-inch-thick rounds
One 14 1/2-ounce can tomatoes with juice
2 garlic cloves, minced
2 sprigs of fresh thyme or 1/2 tsp. dried thyme
1/4 celery root, peeled and cut into 1-inch cubes (2 cups)
1/3 cup pearl barley (or 1 C. in any combonation of grains)
1/3 cup split peas
1/3 cup lentils
1/4 small head chopped green cabbage (about 2 cups)
1 large Yukon Gold potato, peeled and cut into 1/2-inch cubes
1 medium zucchini, scrubbed and cut into 1/2-inch cubes
1 yellow squash, scrubbed and cut into 1/2-inch cubes
freshly ground pepper
Chopped fresh herbs, such as basil, parsley or chives, for garnish

Bring the broth, water, onion, carrots, celery, tomatoes, garlic and thyme to a boil over high heat. Reduce the heat to low and simmer for one hour. Add the celery root, barley, split peas and lentils and cook for 40 minutes. Add the cabbage, potato, zucchini and squash. Simmer until all of the ingredients are tender, about 40 minutes. Remove and discard the thyme sprigs. Season to taste with pepper. Serve hot, ladled into soup bowls and sprinkled with herbs.

3 lb. chopped fresh tomatoes
3 C. chopped onions
2 quarts fat-free chicken broth
1 T. minced orange rind, or 1/4 tsp. orange oil
Pinch of sugar
1 tsp. ground allspice
1 tsp. garlic powder
Fresh or dried dill to taste
Pepper to taste

Combine all ingredients in a large soup pot. Simmer until tomatoes and onions are very tender, about 20 minutes. Cool. Transfer in batches to food processor or blender; process until smooth.

1 leek
1 medium red onion
1 large turnip (more would be good)
2 white potatoes
1 sweet potato
1 T. fresh chopped rosemary
2 quarts vegetable stock and/or water

Cut off dark green tops from leeks, rinse very thoroughly, and dice. Chop onion, and sauté leeks and onion in the bottom of a large soup pot in a little water until soft. Peel and dice turnips and potatoes, and add to soup pot. Add a little stock and stew for 5 minutes, stirring gently. Add the rest of the stock and the rosemary, and simmer for 15 minutes, or until the potatoes are fully cooked. Puree about half of the soup in a food processor or blender, and return to the pot. Season to taste with salt and pepper, reheat, and serve.

1 C. wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 C. dried porcini mushrooms (or other “wild” mushroom), coarsely broken up and rinsed 3 cloves garlic, minced
1/4 tsp thyme
1/8 tsp grated nutmeg
2 packages (10 oz each) frozen chopped spinach
1/4 C. hulled pumpkin seeds
1/2 C. packed fresh basil leaves
2 T. fresh lemon juice

In Dutch oven or flameproof casserole, combine 6 C. water, wild rice, onion, carrot, dried porcini, garlic, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 C. of water. Purée until smooth. Pour pesto into small bowl and set aside. Spoon 1 C. of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir puréed soup and pesto into soup remaining in Dutch oven.

3 lb. ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium free chicken broth
3 T. chopped fresh basil
Fresh ground black pepper to taste

Preheat broiler. Spray a baking sheet with nonstick cooking spray and place tomatoes on it, cut side down. Broil for 10 to 12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with salt and pepper.

Yield: 4 servings
Calories: 110
Fat: 1.2g
Fiber: .8g

12 oz. canned chopped clams, undrained
2 garlic cloves, pressed or minced
1/2 tsp. freshly ground black pepper
4 cups low-fat (1 percent) milk
1/4 cup freshly grated parmesan cheese

Drain the clams and pour the juice into a saucepan. Add the garlic and pepper to the juice and bring to a boil. Boil for 2 minutes. Add the drained clams and milk and heat to desired temperature. Do not boil. To serve, ladle 1 cup of soup into each of 4 soup bowls and sprinkle each serving with 1 T. of Parmesan cheese. Makes 4 cups.

1 C. = 254 calories, 6g fat

For the caramelized onions:

3 large yellow onions, sliced into rings
Non-stick cooking spray
Pinch of salt

Spray a nonstick stock pot with Pam. Add onions and salt. Cook over low to medium heat, stirring every 3-5 minutes. Adjust the heat if onions seem like they’re browning too fast. Keep stirring and cooking (about 45min) until onions turn completely browned, sticky, and are reduced to 1/4 of their original size.

For the soup:

1 large white onion, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1 large (30oz) can of tomatoes
2/3rd bag of frozen cauliflower flowerettes
1 can of fat-free chicken or veggie stock
3 bay leaves
1 1/2 tsp salt
1 T. garlic powder
Lots of cracked black pepper
Pinch of crushed red pepper
2 T. balsamic vinegar
1 1/2 tsp Italian seasoning
3 crushed garlic cloves

Garnish

1 large fresh yellow tomato, chopped
parsley, chopped

Remove caramelized onions from stockpot and set aside, but do not wash the pot. Spray that pot with pan spray, and over medium heat, add the onions, celery and bell pepper. Cook until veggies are soft and white onion is translucent. Add tomatoes through Italian seasoning. Cook on medium-low for 20 minutes, uncovered. Find the bay leaves and discard them. Remove from heat, stir in caramelized onions and the raw garlic. With a hand blender, (or food processor/blender in batches) puree the soup to desired consistency. Ladle into bowls and top with fresh tomato and parsley.