Browsed by
Category: High Fiber

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans — cooked and drained
6 oz. ground turkey — cooked
3 C. canned stewed tomatoes — low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed — drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

6 servings (1 1/4 C.)
230 Calories
5g. Fat
8g. Dietary Fiber

Eggplant Marinara and Pierogies

Eggplant Marinara and Pierogies

2 dozen jalapeño or potato and cheddar pierogies
1 large eggplant, diced and debittered*
1 small onion, finely chopped
1/2 C. fine dry French bread crumbs
1 T. olive oil
2 C. low sodium spaghetti sauce
1 T. grated Parrmesan cheese
2 C. non-fat sour cream

Dice the eggplant, sprinkle with a bit of salt, cover and set aside for about 15 minutes. Wipe the extracted juices off the eggplant. Preheat oven to 350 degrees. Place frozen pierogies in bottom of a flat baking dish. Sprinkle with half of the onion. In a skillet, sauté the eggplant in olive oil for 5 minutes. Add the remaining onion and spaghetti sauce. Continue to simmer eggplant in sauce for 5 minutes. Spoon eggplant over pierogies. Combine sour cream, Parmesan cheese and pepper. Pour over eggplant and cover with crumbs. Bake for 20 minutes until bubbling and brown.

Yield: 8 servings
Calories: 322
Fat: 8g
Fiber: 4g

Tofu & Vegetable Stir-Fry

Tofu & Vegetable Stir-Fry

1 C. jasmine rice
4 tsp. vegetable oil
1 package (16 oz.) extra-firm tofu, patted dry and cut into 1- by 1/2-inch pieces
2 T. reduced-sodium soy sauce
8 oz. (half 16-oz. bag) broccoli flowerets
1 medium red pepper, cut into 1/2-inch pieces
2 T. Asian fish sauce
2 T. grated, peeled fresh ginger
1 T. brown sugar
1 T. cornstarch
1 large garlic clove, crushed with garlic press
1 bag (10 oz.) shredded carrots
3 T. fresh lime juice

Prepare jasmine rice as label directs; keep warm. Meanwhile, in nonstick 12-inch skillet, heat 2 tsp. vegetable oil over medium-high heat until hot. Add tofu and 1 T. soy sauce, and cook 5 minutes or until heated through and golden, gently stirring frequently. Transfer tofu to plate; set aside. In same skillet, heat remaining 2 tsp. vegetable oil. Add broccoli and red pepper, and cook, covered, about 6 minutes or until vegetables are tender-crisp, stirring occasionally. In 2-C. glass measuring C., mix 1 C. water with fish sauce, ginger, brown sugar, cornstarch, garlic, and remaining 1 T. soy sauce. Return tofu to skillet and add carrots. Stir soy-sauce mixture and add to skillet; heat to boiling. Boil 1 minute, gently stirring. Stir in lime juice. Serve over rice.

4 servings
425 calorie
11 g total fat
6 g fiber

Spicy Baked Bean Soup

Spicy Baked Bean Soup

1 (14oz.) can baked beans in tomato sauce
1 (19oz.) can stewed tomatoes
1 (12oz.) can canned corn niblets (undrained)
1 C. water
5 tsp. chili powder
1/2 tsp. dried oregano
1/4 tsp. dried cumin
1/4 tsp. cayenne (use less if you wish)
2 green onions, sliced thin
1/2 C. sour cream (substitute plain yogurt, if you wish)

In a saucepan, combine beans, tomatoes, corn, water and all spices. Bring to a boil, reduce heat to a simmer, and let bubble for about 10 minutes, stirring occasionally. Taste, add salt and pepper if you wish, or any additional seasonings. Spoon soup into serving bowls, top with a spoonful of sour cream, and sprinkle some green onions over sour cream.

Southwestern Chicken Wrap

Southwestern Chicken Wrap

1 can (15 oz.) black beans, drained, rinsed
1 can (8 oz.) corn, drained
1/2 C. chopped red bell pepper or plum tomato
3 T. fresh lime juice
2 T. minced fresh cilantro leaves
1/4 tsp. hot red pepper sauce (optional)
4 boneless, skinless chicken breast halves
2 T. chili powder
4-10″ low-fat flour tortillas
4 slices low-fat swiss cheese, cut in thirds

Combine beans, corn, bell pepper, lime juice, cilantro and hot pepper sauce. Set aside. Coat chicken with chili powder. Cook on oiled grill over medium coals (coals will be ash gray) 6 minutes per side or until no longer pink. Cut chicken into thin slices. Wrap tortillas in plastic wrap. Microwave on HIGH 1 minute. For each sandwich, place three cheese slice halves down center of one tortilla. Top with equal parts chicken breast slices and bean mixture. Roll up tightly; secure with wooden pick in two places. Cut in half. Makes 8 servings

Yield: 8 servings
Servig Size: 1/2 wrap

Calories: 235
Fat: 6g
Fiber: 3.6

Notes: Insetad of using regular 10″ Tortillas and cutting them in half, I use 8 high fiber wheat tortillas from La Tortilla Factory (50 calories each, about 6″ with 8g fiber) and leave them whole. I cut the cheese in 4 pieces, and use 2 on each tortilla (same amount of cheese used total as the original recipe). I also add in some shredded lettuce to add some bulk, since its more tortilla. With my changes the wrap is more filling, 220 calories, 6.5g fat, and a whopping 11.7g fiber.

Banana-Oat Pancakes

Banana-Oat Pancakes

3/4 C. dry oats (quick cooking or old fashioned) OR oatbran
2 C. skim milk or soy milk
1 C. whole wheat pastry flour (Substitute 1 1/2C. whole wheat flour and 1 1/2C. all-purpose flour for whole wheat pastry flour)
1T baking powder
1 egg (or 2 egg whites)
2 bananas
3/4 C. chopped walnuts (optional)

Mix oats and milk together in a medium size bowl and let them sit for 5 minutes to give them extra soaking time. Mix flour and baking powder in another bowl, then add the oats and stir. Gently mix in the eggs. Slice bananas very thin. Fold with nuts into the batter. Heat griddle over med-high heat, spray with cooking spray. Use 1/4 C. of batter for each pancake, cooking over medium heat for about 2 minutes or until bubbles appear on the surface. Flip the pancakes and cook for another minute or so. Serve with reduced calorie syrup, fruit spread, or applesauce on top.

Yield: 12 pancakes
Serving Size: 3 pancakes

295 Calories
7.5g Fat
5g Fiber

Falafel

Falafel

1 C. Garbanzo Beans
4 C. Water
1/2 C. Sesame Seeds (White Hulled)
1/4 C. Parsley, finely chopped
1 tsp Ground Coriander
3/4 tsp Ground Cumin
1/2 tsp Sea Salt
1/8 tsp Cayenne Pepper
3 cloves Garlic, finely minced
2 Tb Fresh Lemon Juice
2-4 Tb Olive Oil for frying
1 pkg Whole Wheat Pocket Bread

Rinse the garbanzos thoroughly, and soak in 4 C. of water overnight.(This cuts cooking time by 30 minutes). Cover and simmer about 3 hours, until the beans are quite tender. Mash the beans coarsely, and add the remaining ingredients. Mix well and let stand at least 1/2 hour at room temperature. Just before you are ready to eat, pour the olive oil into a large skillet; heat to medium-high. Add the garbanzo mixture and cook until very hot. Steam the pocket bread lightly, or warm it in the oven until soft and warm. Cut each piece in half, and with about 1/4 C. of the hot bean mixture. Garnish with lettuce, sprouts, tomatoes, cucumber, green onions, and top with yogurt or sour cream.

Black Bean Soft Taco

Black Bean Soft Taco

1 T. olive oil
2 C. broccoli, coarsely chopped
1 C. red onion, sliced
1 1/2 C. bell pepper, julienne
1 C. mushroom, sliced
1 C. shiitake mushrooms, sliced
1/3 C. anaheim chilies, minced
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 C. tomato juice
1 T. cilantro, minced
2 T. lime juice
15 oz. canned black beans
6 flour tortillas
1 1/2 C. monterey jack cheese, shredded
3 C. iceberg lettuce, shredded
3/4 C. salsa
6 T. nonfat sour cream

Heat oil in a large nonstick skillet over medium high heat. Add broccoli, onion, and bell peppers; sauté 4 minutes. Add mushrooms, chile, cumin, and chili powder; sauté 2 minutes. Add tomato juice; cook 2 minutes or until slightly thickened. Remove from heat; stir in lime juice and cilantro; set aside. Divide black beans evenly among tortillas; top each with a 1/2 C. broccoli mixture and 1/4 C. cheese. Fold tortillas in half, and place on a baking sheet. Bake at 375 degrees F for 5 minutes or until cheese melts. Serve with lettuce, salsa, and sour cream.

Black Bean Lasagna

Black Bean Lasagna

28 oz. jar spaghetti sauce
1/2 cup water
(2) 15 oz. cans black beans – rinsed, drained
1 1/2 cups low-fat ricotta cheese
1 egg
12 lasagna noodles – un-cooked
2 1/2 cups shredded low-fat mozzarella cheese

Over low heat, simmer spaghetti sauce, water, and black beans. Meanwhile, in a small bowl, combine ricotta cheese and egg; set aside. Place 1 cup of the bean mixture on the bottom of a 9″ X 13″ baking dish. Place 3 pieces of uncooked lasagna noodles on top of the sauce. Spread about 2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the bean mixture. Sprinkle about 1/2 cup of the mozzarella on top. Repeat two layers of noodles, ricotta, bean mixture, and mozzarella. Place on the remaining 3 lasagna noodles and pour the remaining bean mixture over all. Top with remaining mozzarella. Cover with aluminum foil and bake in a 375 degree oven for 30 minutes. Remove foil and continue to bake another 15 minutes.

Zesty Black Bean Soup

Zesty Black Bean Soup

2 1/2 C. Dry Black Beans
6 C. Water
3 T. Olive Oil
2 Onions, chopped
3 Cloves Garlic, chopped
6 stalks celery, with leaves, chopped
2 C. Water
8 C. Chicken Stock
1/2 tsp. Cayenne Pepper
1 1/2 tsp. Cumin
2 T. Balsamic Vinegar
1/4 C. Sherry
1 T. Soy Sauce
1/2 tsp. Pepper
1/4 C. Sour Cream

In a medium-size stock pot, add dried black beans and 6 cups of water, cover and let soak overnight. In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened. Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft. Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer. Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions.

Yellow Split Pea Soup

Yellow Split Pea Soup

2 White Onions, cut into 1” cubes 3-4 Cloves Garlic, minced
2 C. yellow Split Peas, about 1 lb.
1 tsp. dried Oregano
1 tsp. Thyme
1 tsp. Black Pepper
1/8 tsp. Tabasco
6 C. Fat Free, low sodium Chicken Broth

Put the onion in a large non stick saucepan over medium low heat. Cook for about 5 minutes, stirring constantly, until the onion is wilted and translucent. Add the garlic, stir and continue to cook for 1 minute. Stir in the split peas, then the seasonings, hot sauce and the broth. Raise the heat to medium and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, until the soup is fairly thick. Remove the cover and stir well before serving.

Split Pea & Barley Soup

Split Pea & Barley Soup

2 C. Split Peas, rinsed and drained
3 carrots, chopped
3-4 stalks celery, chopped
1 onion, chopped
12 C. Water or Stock
1/2 C. Pearl Barley, rinsed and drained
1 Bay Leaf
Pepper, to taste
2 Cloves Garlic, minced
2 tsp. Olive Oil
2 (additional) Onions, chopped
1/4 C. Fresh Dill, chopped

In a large soup pot, combine split peas, carrots, celery and 1 onion with water. Bring to a boil. Stir in barley, bay leaf and garlic, if using. Reduce heat and simmer partly covered for 1 1/2 to 2 hours. Stir occasionally. Pepper to taste. In a nonstick skillet, heat oil. Sauté the remaining 2 onions on medium heat until well-browned, about 6 to 8 minutes. Add onions to soup along with dill. Simmer soup 5 to 10 minutes longer. Discard bay leaf. Reheats and/or freezes well. If soup gets too thick, add a little water or broth.

Soy-Glazed Sweet Potatoes

Soy-Glazed Sweet Potatoes

1/4 cup water
2 T. brown sugar
3 T. low-sodium soy sauce
2 T. mirin (sweet rice wine)
1 T. dark sesame oil
4 garlic cloves, minced
3 sweet potatoes, each cut lengthwise into 4 wedges (about 2 pounds)
1 T. toasted sesame seeds

Preheat oven to 400 degrees. Combine first 6 ingredients; stir well with a whisk. Arrange potatoes in a single layer in a 13 x 9-inch baking dish. Pour soy sauce mixture over potatoes. Cover and bake at 400 degrees for 50 minutes or until tender; baste with the soy sauce mixture. Bake, uncovered, an additional 10 minutes or until liquid is absorbed. Sprinkle with sesame seeds.

Yield: 4 servings
Serving size: 3 wedges

Calories: 325
Fat: 5.2g
Fiber: 6.9g

Baked Orzo and Beans

Baked Orzo and Beans

2 1/2 C. orzo
1 T. olive oil
1/2 C. sliced red onion
2 tomatoes, roughly chopped
2 C. tomato sauce
2 C. cooked red kidney beans (or any combination of beans)
1 C. tomato juice
1 C. parmesan cheese, shaved

Preheat oven to 350F (180C). Cook in 10 cup (2.5L) casserole with lid. In a large pot of boiling salted water, cook orzo until al dente, about 10 minutes. Meanwhile in a skillet, heat oil over hight heat for 30 seconds; add onions and cook, stirring, for 1 or 2 minutes, until slightly charred. Remove from heat and set aside. When the orzo is cooked, drain well and transfer to casserole. Add sautéed onions and beans to orzo and stir to combine. Add tomatoes and tomato sauce; mix thoroughly. Cover orzo mixture and bake, covered for 30 minutes. Remove from oven and mix in tomato juice. Top with Parmesan shavings and cook uncovered for 10-15 minutes, or until the cheese is melted. Makes 6 to 8 servings.

Persian Lentil Soup with Little Meatballs

Persian Lentil Soup with Little Meatballs

1/2 pound extra lean ground beef
1 small yellow onion, chopped
1/2 tsp. pepper
1 tsp. ground cinnamon or a bit more to taste
2 eggs
1/2 cup garbanzo beans, soaked over night in 4 C. of water
4 C. plain nonfat yogurt
1/4 cup basmati rice
1 T. flour
1/2 tsp. turmeric
5 C. chicken stock or water
1/2 cup lentils, soaked overnight in 2 C. of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 T. chopped, fresh mint
pepper to taste
2 cloves garlic, minced very fine
pomegranate seeds, optional

Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them) Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 tsp. of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 tsp. of cinnamon and stir with a whisk. Add the rice, the lentils and two C. of stock or water to the pot. Cook gently, over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, the parsley, green onions, and 3 T. of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more. Adjust seasoning with pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

1 bowl (1/6 recipe) Calories 312 Fiber 7 g

Navy Bean Soup with Proscuitto

Navy Bean Soup with Proscuitto

2 cups dried navy beans, soaked
1 T. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
6 cups low-sodium canned chicken or vegetable broth
1/4 cup prosciutto, diced
1/4 cup low-fat sour cream

Drain the beans and set aside. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, and green pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf from the soup, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper, stir in the prosciutto and keep warm. Serve the soup in warm bowls with a dollop of sour cream.

1 cup Calories 256 Dietary Fiber 13 g

Mushroom Barley Soup

Mushroom Barley Soup

1/2 T. olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
freshly ground black pepper
1 bay leaf
1/4 tsp. dried thyme
1/2 cup pearl barley
6 C. low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley

Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes. Add the mushrooms and simmer until tender, about 5 to 7 minutes. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.

1.5 C. Calories 122 Fiber 5g

Corned Beef and Cabbage

Corned Beef and Cabbage

8-inch square cheesecloth
12 parsley stems
2 garlic cloves, crushed with side of chef’s knife
2 bay leaves
1 T. black peppercorns
1 corned beef brisket, flat (thin) cut (3 1/2 to 4 pounds)
1 1/2 pounds small red potatoes, unpeeled and each cut into 1 1/2-inch chunks
1 pound carrots, cut into 2-inch pieces
1 small head green cabbage (about 1 1/2 pounds), cut into 8 wedges

In cheesecloth, wrap parsley, garlic, bay leaves, and peppercorns; tie with string and place in bottom of 5 1/2- to 6-quart slow cooker. Add corned beef; top with potatoes and carrots. Pour in enough water to cover meat. Place cabbage on top. Cover slow cooker with lid and cook on low setting 10 to 12 hours or until beef is very tender. To serve, thinly slice corned beef across the grain; transfer to warm large platter with vegetables.

Yield: 8 servings

Calories: 440
Total Fat: 25 g
Fiber: 6 g

Mexican Bean Stew

Mexican Bean Stew

1 C. dried pinto beans
1 C. dry black beans
1 C. dry garbanzo beans
1 onion, diced
4 cloves garlic, crushed
1 tsp. ground cumin
1 (14.5 oz.) can crushed tomatoes
2 C. fresh corn kernels
1/2 tsp. ground cinnamon
Pepper & cayenne pepper to taste

Rinse and sort pinto beans, black beans and garbanzo beans. Place in a large bowl and cover with water. Soak overnight. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching. Heat a little stock or water in a small saucepan over medium-high heat. Sauté onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with pepper and cayenne to taste before serving

Golden Lentil Soup

Golden Lentil Soup

1 C. Orange lentils
4 C. Chicken Stock + 2 C. Water
4 Carrots, chopped
1 Onion, chopped
2 Garlic cloves, minced
2 tsp. Curry powder
Pinch cayenne, or to taste

Bring all of the ingredients to a boil in a large pot and simmer for 30 minutes, or until the lentils are tender. Mash the lentils or puree them in a blender or food mill. This recipe works equally well with regular lentils or split peas. Freezes well.

Four Cheese Stuffed Shells

Four Cheese Stuffed Shells

1/2 lb. Jumbo Shell Pasta (20 Shells)
6oz. 1% Cottage Cheese
7 1/2 oz. Ricotta Cheese
1/2 C. Shredded Asiago Cheese
3/4 C. Grated Parmesan Cheese
2 T. snipped fresh Chives
2 T. chopped Parsley
Pepper
1/2 10oz. Package Frozen Spinach, thawed and drained
3 C. Smoky Marinara
1/2 C. shredded Mozzarella

Cook pasta according to package directions, omitting oil and salt. Drain and set aside. Preheat oven to 375. Coat a 13×9” baking dish with cooking spray and set aside. Place ricotta and cottage cheese in food processor and mix until smooth. Combine with Asiago and the next 6 ingredients. Spoon or pipe 1 T. mixture into each shell. Arrange shells seas sides up into prepared dish. Pour marinara over shells and sprinkle with mozzarella. Cover with foil and bake for about 30 minutes and fully heated. You can easily vary the filling by using different cheeses or herbs.

Serving = 2 stuffed shells and 1/2 C. sauce =

Calories: 470
Fatt: 16g
Fiber: 5g

Feta and Cannellini Pasta

Feta and Cannellini Pasta

29 oz. canned tomatoes – diced
19 oz. cannellini beans – rinsed and drained
10 oz. fresh spinach – cleaned and chopped
4 C. pasta – cooked
1/2 C. feta cheese – crumbled
1/4 C. fresh basil – coarsely chopped
4 T. pine nuts – toasted (optional)

In a large nonstick skillet, cook tomatoes and beans over medium high heat. Bring to a boil then reduce heat. Simmer for 10 minutes. Add spinach; cook until it wilts (3 minutes). Distribute pasta among 4 plates. Top each pasta dish with sauce, feta cheese, basil, and pine nuts.

Curried Chicken and Lentil Soup

Curried Chicken and Lentil Soup

3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 C. chicken stock or as needed
3 T. oil
2 yellow onions, diced about 3 C.
2 tsp. curry powder
1/2 tsp. ground ginger
1 tsp. finely minced garlic
1/4 cup lite coconut milk
2 C. diced plum tomatoes, or canned
1 tsp. lemon juice
1 tsp. salt
1/2 tsp. pepper
3 T. chopped fresh mint

Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside. Bring the chicken stock up to a boil in a sauté pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

1 bowl (1/6 recipe) 250 Fiber 9 g

Chickpea Burgers

Chickpea Burgers

2 medium potatoes, peeled and cut into 1″ pieces
2 tsp. olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tomato, chopped (with juices)
1/2 tsp. ground cumin
3 T. tomato paste
3 T. finely chopped flat leaf parsley
3 C. cooked chickpeas (garbanzo beans)
freshly ground black pepper
pinch cayenne pepper
about 1/4 cup dried breadcrumbs
Cooking spray
Place the potatoes in a large saucepan with 6 C. cold, salted water. Boil the potatoes until tender, about 8 to 10 minutes. Drain the potatoes in a colander and set aside. Heat the oil in a large, non-stick skillet. Add the onion, pepper, garlic, tomatoes and cumin and cook over high heat until lightly browned and dry, about 3 to 5 minutes. Stir in the tomato paste, parsley, chickpeas and potatoes and simmer for a few minutes. Season with pepper and cayenne to taste. Let the mixture cool to room temperature. Coarsely puree the chickpea mixture in a food processor, adding the breadcrumbs as a thickener. (Run the machine in short bursts and don’t over-process.) Wet your hands and form the mixture into 8 patties. Arrange the patties on a plate spread with plastic wrap and chill for at least 3 hours. Grill the burgers as described above, spraying the vegetable grate with cooking spray. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a tsp. or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you’ll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

1 Burger: 328 calories, 11g fiber

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

1 1/4 garbanzo beans, rinsed and soaked over night in cold water and refrigerated (or 3 C. canned, drained and rinsed)
2 T. olive oil
2 onions, coarsely chopped, about 2 1/2 C.
1 clove garlic, finely minced
1 small Russet potato, peeled and sliced, about 2/3-1 cup
5 C. chicken stock or more if needed
1/4 tsp. freshly ground black pepper
4 T. butter or oil
6 C. spinach, cut into thin strips and well washed
6 T. sliced, toasted almonds, coarsely chopped
1 tsp. finely minced garlic
18 medium prawns, shelled, deveined and poached in wine
Drain the soaked garbanzos, rinse well and put into a medium saucepan. Cover with fresh cold water and add the optional ham hock, if using. Bring to a boil and reduce heat. Simmer, covered, for about an hour or until tender. Drain the cooked garbanzos and set aside. Discard the ham hock. Heat 1 T. olive oil in a large saucepan over moderate heat. Add the chopped onions and cook for about 10-15 minutes or until translucent. Add the garlic and stir for a minute or two. Then add the sliced potato, half the garbanzos, and the chicken stock and bring up to a boil. Simmer and cook until the potato and beans are falling apart; about 20 minutes. Puree the soup in a blender. Season with pepper. Just before serving, bring the soup up to a simmer. It will have thickened so thin it with more stock or water. In a very large sauté pan, heat 2 tsp. of oil and wilt the spinach. Add the pureed soup. Stir in the remaining whole cooked garbanzos. In a small sauté pan, over a medium heat, warm 1 tsp. of oil. Sauté the almonds with the tsp. of finely minced garlic. Cook a few minutes and add these to the soup. Finally, add the cooked chopped prawns and warm through. Adjust seasoning. Serve at once.

1 Bowl = Calories 254. Dietary Fiber 6 g.

Black Bean Soup with Cilantro-Lime Cream

Black Bean Soup with Cilantro-Lime Cream

2 cups dried black turtle beans, soaked
1 tsp. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 T. minced jalapeño pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 T. finely chopped cilantro stems
6 cups low-sodium canned vegetable broth
1/4 cup chopped cilantro leaves
1 T. fresh lime juice
4 T. non-fat sour cream
Drain the beans and set aside. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm. Blend the cilantro leaves, lime juice and sour cream together. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

1 cup Calories 203 Dietary Fiber 12 g

Black Bean Soup

Black Bean Soup

1 lb. Dried Black beans
1 onion, chopped
2 cloves garlic, chopped
1 green bell pepper, chopped
7 cups water
1 tsp. olive oil
Ground black pepper to taste
1/8 tsp. ground cumin

Rinse dried beans. Cover with water to 2 inches above beans; bring to a boil and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. In a Dutch oven sauté onion, garlic and green pepper in oil over medium heat till tender. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 1.5-2 hours, or until beans are fully tender. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat. Pour a few drops of olive oil in bowl for added flavor and dish up soup. Top with tortilla strips, cilantro and/or sour cream.

Basic Bean Soup

Basic Bean Soup

1 lb. dry Great Northern beans
8 C. water
12 baby carrots
1 C. chopped onion
1/2 lb. chopped ham
1/4 C. no salt added ketchup
Pepper to taste

In a large bowl, combine the beans with the water, cover and let soak overnight. In a large pot over medium high heat, combine the soaked beans with water, carrots, onion and ham. Add more water to cover all, if necessary. Bring to a boil, then reduce heat to low and let simmer for 4 to 6 hours. Add ketchup just to get desired color. Season with pepper to taste

Low-Fat Hummus

Low-Fat Hummus

1 (16 oz.) can chickpeas, rinsed and drained
3 garlic cloves, minced
1/4 cup warm water
1/4 cup lemon juice
1 T. chopped fresh parsley
1 T. tahini
1 T. olive oil
1/2 tsp. cumin seeds
1/4 tsp. salt
1/4 tsp. ground red pepper

Process chickpeas in a food processor until smooth, stopping to scrape down sides. Add garlic and remaining ingredients; pulse until blended. Cover and chill 4 hours.

Yield: 1-1/2 cups
Serving Size: 1 T.

Calories: 26
Fat: 1.1g

Crab Cobb Salad

Crab Cobb Salad

6 C. Romaine Lettuce, torn into bite sized pieces
1 (6oz.) can Crab Meat, drained
1 C. diced Ripe Tomatoes
1/4 C. crumbled Bleu Cheese
2 T. imitation Bacon Bits
1/4 C. low sugar dressing or olive oil-vinegar dressing.

Chill two plates. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce. Right before serving, drizzle some dressing evenly over the salad and toss well. Transfer to the two chilled plates.

Yield: 2 servings
Calories: 267
Fat: 13g
Fiber: 4g

Dilled Shrimp Salad With Herb-Dill Dressing

Dilled Shrimp Salad With Herb-Dill Dressing

1 cup Dry White Wine
1 tsp. Mustard Seeds
1/4 tsp. Red Pepper Flakes
2 Bay Leaves
1 Lemon [sliced]
1 1/2 lb Shrimp (Large) [peeled and deveined]

3 T. Extra-Virgin Olive Oil
3 T. Red Wine Vinegar
2 T. Water
2 T. Basil [chopped]
2 T. Dill [chopped]
1 T. Garlic [finely chopped]
1 tsp Dijon Mustard
1/2 Onion [sliced]
1 Large Head Romain Lettuce
4 Tomatoes [cut into wedges]
6 Mushrooms [sliced]
Dill Springs (optional)

Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan 2/3rds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves. In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well. Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled. Serve the shrimp mixture on romain lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill springs, if using.

Yield: 4 servings
Calories: 382
Fat: 14g
Fiber: 4g

Curried Chickpeas

Curried Chickpeas

1/2 T. olive oil
1/4 large onion – diced
1 tsp. sugar
1/2 tsp. salt
1 tsp. curry powder
1/4 tsp. turmeric
1/8 tsp. cayenne pepper
12 oz. canned tomatoes – chopped
15 oz. chickpeas, canned
1/2 tsp. garam masala
1/2 C. frozen peas
1/4 C. cilantro – coarsely chopped

In a a large frying pan, heat olive oil over medium heat. Add onions; sauté until tender (5 minutes). Add sugar, salt, curry powder, turmeric, cayenne pepper, and canned tomatoes. Cook until mixture thickens slightly (7 minutes). Stir in chickpeas, garam masala, and frozen peas. Cook until peas cook through (8 minutes). Remove from heat. Stir in cilantro. Serve over rice.

Yield: 4 servings
Calories: 197
Fat: 3.5g
Fiber: 4g

Raspberry Farina

Raspberry Farina

3-1/2 C. water
2/3 C. farina cereal, uncooked
1/2 C. honey
1/2 tsp. ground cinnamon
2 T. butter
1 pkg (6 oz) fresh raspberries
2 T. chopped walnuts

Bring water to boil in medium saucepan over HIGH; add farina. Reduce heat to MEDIUM. Simmer 2-3 min, stirring occasionally until thickened; remove from heat. Add honey, cinnamon and butter; stir until butter melts. Divide into four serving bowls; garnish with raspberries and walnuts.

Yield: 4 servings
Serving Size: 1 C.

Calories: 330
Fat: 8g
Fiber: 4g

Spicy Mexican Beans

Spicy Mexican Beans

15 oz. canned tomatoes with green chilies, drained
14 oz. S&W Chili Beans Zesty Sauce
1/2 C. onion, chopped
1/2 tsp. garlic powder
1/4 tsp. black pepper
4 oz. Kraft 2% Milk Reduced Fat Natural Shredded Cheese Cheddar & Monterey Jack

Chop onion. Drain tomatoes and chili beans. Preheat oven to 400. Spray small casserole dish with pam. In small skillet, sauté onions in olive oil spray. Add tomatoes and chili beans,garlic powder and black pepper, sauting for about 5 minutes to heat. Pour into casserole dish. Sprinkle with cheese. Bake for about 5 minutes or so to melt cheese. **Tip, if using fat-free or 2% cheese, spray top with small amount of pam. It will help the cheese melt and turn golden!

Yield: 4 servings
Calories: 171
Fat: 4.7g
Fiber: 8.4g

Sesame Quinoa Salad with Shrimp

Sesame Quinoa Salad with Shrimp

1 C. uncooked quinoa (available at health food/organic stores)
1 lb. cooked medium shrimp (peeled and deveined)
1 yellow or red bell pepper, seeded and diced
3 T. chopped fresh cilantro
2 green onions, minced
2 T. rice wine vinegar
1 T. sesame oil
Salt and ground black pepper

Combine quinoa and 2 C. of water in a medium saucepan. Set pan over high heat and bring to a boil. Reduce heat to low, cover and cook 10 minutes until liquid is absorbed and quinoa is translucent. Meanwhile combine remaining ingredients except salt and pepper in a shallow pan and heat over low — just to warm through. Remove quinoa from heat and stir in shrimp mixture. Season to taste with salt and black pepper.

Yield: 4 servings
Serving size: 1 1/4 C.

Calories: 281
Fat: 6g
Fiber: 4g

Italian Eggplant, Meat, and Rice

Italian Eggplant, Meat, and Rice

2 medium eggplants, peeled and cubed
1 zucchini, thinly sliced
1 T. minced garlic
4oz. light bulk sausage
1/2 lb. ground sirloin
salt and pepper to taste
1 T. plus 1 tsp. dried basil leaves, divided
1 T. plus 1 tsp. dried oregano leaves, divided
3 C. cooked brown rice
1 (15oz.) can tomato sauce
1 1/2 C. shredded part-skim mozzarella cheese (6o.z)

Preheat the oven to 350 degrees. In a large pot coated with nonstick cooking spray, saut�’ the eggplants, zucchini, garlic, sausage, and meat over medium heat until the meat is done and the vegetables are very tender, about 10 minutes. Drain any excess liquid. Add the salt and pepper, 1 T. basil, 1 T. oregano, and the cooked rice, tossing well. Spread the mixture in a 2qt. casserole dish coated with nonstick cooking spray. In a small bowl, combine the tomato sauce with the remaining 1 tsp. basil and 1 TSP. oregano, and spread over the eggplant-rice mixture. Sprinkle with the mozzarella, and bake, uncovered, for 20-30 minutes, or until the mixture is hot and the cheese is melted.

Yield: 6 servings
Calories: 362
Fat: 14g
Fiber: 5.8g

Squash ‘n’ Pintos

Squash ‘n’ Pintos

2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice

Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.

Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g

Squash ‘n’ Pintos

Squash ‘n’ Pintos

2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice

Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.

Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g

Chicken-and-Rajas Enchiladas

Chicken-and-Rajas Enchiladas

2 large poblano chiles
Cooking spray
2 (4-oz.) skinned, boned chicken breasts, cut into 1/4-inch strips
1 C. chopped tomato
3/4 C. thinly sliced onion
1/4 tsp. freshly ground pepper
4 (10-inch) fat-free flour tortillas
1 C. Refried White Beans
1 C. (4 oz.) shredded fontina or Monterey Jack cheese
Fresh cilantro sprigs (optional)

Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; sauté 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 C. Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 1 enchilada

Calories: 444
Fat: 11.9g
Fiber: 7.2g

Chickpea & Corn Patties

Chickpea & Corn Patties

2 tsp. olive oil, divided
1-1/2 C. fresh corn kernels (about 3 ears)
1 C. chopped onion
1 tsp. minced fresh or 1/4 tsp. dried thyme
1 (19-oz.) can chickpeas (garbanzo beans), rinsed and drained
1/2 C. fresh breadcrumbs
3 T. cornmeal, divided
1/2 tsp. salt
1/4 tsp. ground red pepper
Cooking spray

Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add corn, onion, and thyme; sauté 2 minutes. Place onion mixture, chickpeas, breadcrumbs, 2 T. cornmeal, salt, and red pepper in a food processor. Pulse 2 times or until combined andchunky. Divide chickpea mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty; dredge patties in 1 T. cornmeal. Heat 1 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5 minutes or until golden.

4 servings

Calories: 253
Fat: 5.4g
Fiber: 5.9g