Tag Archives: Garlic

Garlic and Onion Soup

Let’s talk about the weather for a little bit. Not too long, though, it hasn’t been great enough to deserve a lot of praise. I’m talking about all the rain we’ve gotten in my area. It seems like every other day it’s raining, pouring and thunder-storming. Doesn’t exactly make for the greatest grilling out weather, does it? Hopefully we’ll get a lot more nice and sunny days that are perfect for firing up the grill, but until then, with all this rainy weather, I’ve been craving soup! Yeah, I know, not what everyone thinks about eating in the summertime, but I find it comforting on dreary days like these.

 

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Ingredients

2 teaspoons olive oil
5 tablespoons minced garlic
1 medium-large onion, sliced thinly
1 teaspoon sweet smoked paprika
3 cups vegetable broth
1 cup water
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (1-ounce) slices rustic bread, cut into 1-inch cubes
8 large eggs
2 tablespoons chopped fresh flat-leaf parsley

Directions

Preheat broiler.
Heat oil in a large saucepan over medium heat. Add garlic and onion to pan; cook 5 minutes or until tender (do not brown). Stir in paprika. Add broth, 1 cup water, salt, and pepper; bring to a boil. Reduce heat, and simmer 10 minutes.
Arrange bread cubes in a single layer on a baking sheet; broil 4 minutes or until golden, stirring once. Reduce temperature to 350°.
Place about 1/4 cup bread cubes in each of 8 ovenproof soup bowls. Break one egg into each bowl; ladle about 1/2 cup broth mixture into each bowl. Arrange bowls on a baking sheet; bake at 350° for 20 minutes or until egg whites are set but yolks are still runny. Garnish with parsley.

Nutritional Information

Amount per serving (serves 8)

Calories: 114
Calories from fat: 41%
Fat: 5.2g
Saturated fat: 1.3g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 0.9g
Protein: 7.3g
Carbohydrate: 7.6g
Fiber: 0.3g
Cholesterol: 180mg
Iron: 1.3mg
Sodium: 398mg
Calcium: 38mg
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Avocado and Chicken Pizza

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Ingredients

Tortillas (like La Tortilla Factory Smart and Delicious tortillas that are lower in carbs and calories and higher in fiber)

Avacado Spread (recipe below) (2 cups)

Chicken, cooked and cut into 1″ chunks, or pulled apart

Pizza Toppings, such as:

red onion, diced

tomatoes, diced

cilantro

reduced fat cheddar cheese

avocado, cut into 1″ pieces

Directions

Preheat oven to 400F. Place tortillas on a baking sheet and bake them for about 5-8 minutes (turning over halfway through), just enough to crisp them up a bit so you have a nice, crispy crust instead of a soggy, droopy crust. Be sure to keep an eye on them, you don’t want to burn them but if you don’t crisp them up enough, once the pizzas are loaded with toppings and baked, the crust won’t firm up as much.

Once the tortillas are crisped up a bit, pull them out of the oven and let cool for a few minutes. Spread each tortilla with about 1/2 cup of the avocado spread and sprinkle on toppings. Bake for about 6-8 minutes or until cheese is fully melted.

Nutritional Information, per pizza (makes 4 pizzas)

keep in mind, a lot of the fat in this comes from the avocado spread, which is a “good” fat

Calories: 475

Fat: 29 g

Carbs: 36 g

Sodium: 844 mg

Fiber: 20 g

Protein: 32 g

Sugars: 2 g

Avocado Spread

2 avocados

1 small onion, chopped finely

1 lime, juiced

2 tsp. garlic

1/2 tsp. salt

Cut the avocados in half, take out the pit and scoop the avocado out of the shells and into a medium sized bowl. Add remaining ingredients and mash thoroughly with a potato masher. Set aside. Makes about 2 cups.

Nutritional Information, per serving

(for 1/2 cup avocado spread, makes about 4 servings)

Calories: 156

Fat: 13 g

Protein: 2 g

Sugars: .4 g

Fiber: 6 g

Carbs: 10 g

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Pumpkin Penne Pasta

I love that this dish uses pumpkin and pureed cottage cheese to make the creamy sauce that brings everything together. The sage and nutmeg are also a delicious touch that stands out well against the pumpkin. Feel free to use whatever chicken or turkey sausage you can find or have on hand. You could also opt to leave it out to make it a bit lighter or if you’re not a meat eater. Plus, this dish packs a whopping 8 grams of fiber and 36 grams of protein per serving!

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Ingredients

8 oz penne pasta *see note
2 tsp olive oil (or grapeseed oil)
1 medium-large onion, thinly sliced
1 1/2 Tbsp. garlic, minced
1 1/2 Tbsp. dried sage
3 links cooked chicken sausage **see note
1 cup low fat cottage cheese (1% milk fat)
1 cup pumpkin puree
1 cup nonfat milk
pinch of nutmeg
10 oz torn spinach (or kale), thick stems removed
grated parmesan or pecorino romano cheese, optional

Directions

Heat olive oil in a skillet over medium-low heat. Add onions and cook gently for about 10-15minutes, until softened and beginning to caramelize. Add garlic, sage, and chicken sausage; continue to saute.

Meanwhile, cook pasta according to package directions.

In a blender, combine combine pumpkin, cottage cheese, and milk. Blend until no lumps are present. Add to sausage mixture in skillet and continue to cook over low heat. Season to taste with salt and freshly ground pepper, and a pinch of nutmeg.

Drain pasta and return to pot over low heat. Add sausage mixture and baby spinach, and toss together. Cover for a few minutes to let the spinach wilt. Serve with parmesan cheese, if desired.

*Barilla PLUS is a good pasta choice as it has added protein in it. You could also use gluten-free if needed or I’ve even thought about trying it with some cooked spaghetti squash, though I haven’t done it yet.

** any type of chicken sausage that you like or can find should work sufficiently. I’ve used different kinds that I’ve bought from Trader Joe’s, CostCo and WalMart. Some brands are Al Fresco, Bistro Sensations and Johnsonville. I, personally, like to use the Sweet Apple ones but I’ve pretty much used them all and loved how they all tasted.

Nutritional Information

per serving, makes 4 servings

Calories 496.5
  Total Fat 12.4 g
  Saturated Fat 3.2 g
  Polyunsaturated Fat 0.4 g
  Monounsaturated Fat 2.3 g
  Cholesterol 53.7 mg
  Sodium 767.5 mg
  Potassium 687.3 mg
  Total Carbohydrate 61.3 g
  Dietary Fiber 8.1 g
  Sugars 14.2 g
  Protein 36.3 g

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Lentil Casserole – Greek Style

greek lentil casserole

 

 

 

Ingredients:

1 cup brown lentils, picked over and rinsed if needed
1 large onion, chopped
2 tsp. minced garlic
1 cup + 2 T vegetable stock or broth (canned vegetable broth is fine here)
1 bay leaf
1/2 tsp. fresh ground black pepper
1/2 tsp. Greek oregano
1 tsp. Greek Seasoning
1 can (14.5 oz.) stewed tomatoes, drained and slightly mashed
1 green bell pepper, seeds removed and finely chopped
1 red bell pepper, seeds removed and finely chopped
3/4 cup crumbled Feta cheese

Instructions:

Preheat oven to 375F.  Use a 3 quart casserole dish with a tight-fitting lid.  Combine lentils, chopped onion, minced garlic, vegetable broth, bay leaf, black pepper, Greek oregano, and Greek seasoning in the casserole dish and bake covered for 45 minutes.
While lentils bake, drain the tomatoes and mash gently inside the can with a fork.  Cut seeds out of the bell peppers and finely chop, and crumble enough Feta to make 3/4 cup.
After 45 minutes, take lentils out of the oven, stir in the crushed tomatoes, put the lid back on and bake for 15 minutes more.  Then take out again, gently mix in the finely chopped bell pepper and 2/3 of the Feta.  Crumble the rest of the Feta over the top and bake 15-20 minutes more, or until the Feta is starting to melt and get lightly browned.  Serve hot.
Nutrition Facts

  4 Servings

Amount Per Serving
  Calories 177.6
  Total Fat 6.3 g
  Saturated Fat 4.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 1.3 g
  Cholesterol 25.0 mg
  Sodium 576.7 mg
  Potassium 318.9 mg
  Total Carbohydrate 22.1 g
  Dietary Fiber 6.0 g
  Sugars 5.1 g
  Protein 9.7 g
  Vitamin A 12.1 %
  Vitamin B-12 7.9 %
  Vitamin B-6 16.6 %
  Vitamin C 54.9 %
  Vitamin D 0.0 %
  Vitamin E 1.7 %
  Calcium 16.9 %
  Copper 9.0 %
  Folate 27.9 %
  Iron 13.0 %
  Magnesium 7.6 %
  Manganese 17.3 %
  Niacin 5.1 %
  Pantothenic Acid     6.6 %
  Phosphorus     20.3 %
  Riboflavin 17.2 %
  Selenium 8.5 %
  Thiamin 10.9 %
  Zinc 10.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Mushroom and Cheddar Stuffed Onions

Ingredients

1 large sweet onion (about 1 pound)
1 tablespoon unsalted butter
1/4 cup finely chopped shallots
1 tablespoon minced garlic
8 ounces cremini mushrooms, very finely chopped
1/4 teaspoon plus 1/8 teaspoon salt, divided
1/4 teaspoon plus 1/8 teaspoon freshly ground pepper, divided
1/4 cup dry sherry or dry white wine
4 teaspoons chopped fresh sage, divided
3/4 cup shredded extra-sharp Cheddar
3/4 cup coarse fresh breadcrumbs
1/4 cup finely chopped flat-leaf parsley
1/2 teaspoon Worcestershire sauce
1/4 teaspoon Tabasco
2 teaspoons extra-virgin olive oil

Directions

  1. Preheat oven to 425°F. Spray an 8-inch-square baking dish with cooking spray.
  2. Bring a large pot of slightly salted water to a boil. Trim the ends off the onion and cut in half lengthwise; peel. Cook the onion halves in the boiling water for 2 minutes. When cool enough to handle, remove the 4 largest outer layers from each half. Return the remaining pieces to the pot and boil for 5 minutes more to cook through. Set aside. Using tongs, return the 8 onion layers to the boiling water and cook until soft and pliable, 1 to 4 minutes, pulling each layer out as it’s done. Set aside on a plate.
  3. Heat butter in a large nonstick skillet over medium heat. Add shallots and garlic; cook, stirring, until the shallots are soft, 4 to 5 minutes. Add mushrooms and 1/4 teaspoon each salt and pepper. Add sherry (or wine); cook, stirring, until almost all the liquid has evaporated and the mushrooms form a soft mass, 8 to 10 minutes. Stir in 2 teaspoons sage; cook 30 seconds more. Transfer the mixture to a medium bowl; stir in cheese, breadcrumbs, parsley, Worcestershire and Tabasco. Finely chop the reserved onion core; add to the bowl.
  4. To stuff an onion layer, hold it with the curved side cupped in your hand. Spoon 4 to 5 tablespoons of stuffing into the center and gently form it into a football-shaped packet. Lay the packet seam-side down in the baking dish and repeat with the remaining layers. Brush the packets with oil and sprinkle with the remaining 2 teaspoons sage and 1/8 teaspoon each salt and pepper. Cover the dish with foil.
  5. Bake until the onions are bubbling, 15 to 25 minutes. Serve hot or warm.

Nutritional Information

per serving (makes 4 servings, 2 onions each):

Per serving: 265 calories; 13 g fat ( 7 g sat , 5 g mono ); 30 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 10 g protein; 3 g fiber; 393 mg sodium; 489 mg potassium.

from Eating Well

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Kale and Quinoa Casserole

So, I’ve been looking at this recipe off and on for about a week now, trying to decide if I thought it sounded good enough to make. I wasn’t sure about the recipe calling for lettuce (in a baked casserole…sounded sketchy). It just seemed wrong. Well, I decided to give it a try anyway, and at this point I’ll go ahead and say it was purely to satisfy my curiosity as to whether or not it would actually turn out good with the lettuce in it, and also since most of the reviews on the recipe were good. Turns out that it actually tastes really good! How about that?! I did make changes to the recipe and have included those changes in my directions and ingredient list below. Feel free to check out the original recipe HERE (thanks vegetariantimes), in case you’d prefer to make it that way instead. After tasting this dish, I think next time I may add some corn and sun dried tomatoes as well. Make sure that you season this dish well and to your liking; if you don’t you will probably think it’s too bland.
 
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½ cup quinoa, (rinsed and drained if needed)
1 cup water (or any flavor stock, I used vegetable stock)
1 large bunch Kale (1 to 1 ¼ lb.), torn off the stem and into bite-sized pieces
1 head romaine lettuce, chopped (use the entire leaf, including stem)
2 Tbsp. olive oil, divided
1 large onion, chopped
1 cup chopped bell peppers, any color (I used red, orange and green)
2 green onions, chopped
1 Tbsp. minced garlic
1 tsp. dried dill
2 tsp. Mrs. Dash original flavor
1 tsp. Oregano
sea salt and fresh ground pepper to taste
1/2 cup crumbled feta cheese
2 eggs and 3 egg whites, lightly beaten
non-stick pan spray
4 Tbsp. shredded Parmesan cheese (optional, topping)
1/4 cup chopped almonds (optional, topping)
 
Directions
 
Preheat oven to 350.
Cook quinoa according to directions on package, set aside.
Heat a 5 quart pan over medium-low heat. Add 1 Tbsp. oil to pan, then add kale and let cook until wilted down to about 1/2 it’s original volume (took mine about 5-8 minutes). Then add the lettuce and cook an additional 2-3 minutes, until slightly wilted. Transfer to a large mixing bowl.
In the same 5 quart pan, heat 1 Tbsp. oil over medium heat and add chopped onion and bell peppers. Cook until they start to get tender. Add garlic and cook 1-2 minutes more. Add the onion/pepper mixture and quinoa to the kale/lettuce mixture, then add the green onions, seasonings, feta and beaten eggs. Mix well.
Spray a 9 inch pie dish and spread mixture evenly into the dish. Bake, covered, for 25 minutes. Remove cover, sprinkle optional toppings on (parmesan cheese and almonds) and bake for another 20-30 minutes, until cooked all the way through and golden brown.
 
 

nutritional information

Per Slice (serves 6):

  • Calories: 233
  • Protein: 10 g
  • Total Fat: 13 g
  • Saturated Fat: 4 g
  • Carbohydrates: 20 g
  • Cholesterol: 115 mg
  • Sodium: 149 mg
  • Fiber: 7 g
  • Sugar: 4 g

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Kale Lasagna

I love making lasagna this time of year and I love that this recipe incorporates kale (feel free to use spinach instead if you prefer it) to make it more nutritious. I’ve left the recipe the way I found it (so as not to change the nutritional values) but when I make it I also add 1 onion (chopped), extra garlic, and sometimes I’ll grate a carrot or two and throw that in as well. Also, keep in mind that this recipe calls for an 8 x 8 pan, so if you need more just double the ingredients and use a 9 x 13 baking dish. One other note, I’m not a fan of boiling the noodles (just another step as far as I’m concerned), so I use the ready-to-cook noodles and usually add a little extra sauce (I’ve never measured how much extra before, but I’d say that for a 9 x 13 pan I usually add 1/2 – 1 extra jar of spaghetti sauce) to make sure it’s not too dry.

 

Serves 8

Ingredients

1 tsp. olive oil, plus more for oiling pan
1 8-oz. bunch kale, stems removed
1 15-oz. pkg. fat-free ricotta cheese
½ cup low-fat mozzarella cheese
2 tsp. minced garlic
2 cups marinara sauce
6 lasagna noodles, cooked and drained, or 6 no-cook lasagna noodles
¼ cup grated Parmesan cheese

 

Directions

1. Preheat oven to 400°F. Coat 8-inch square baking pan with oil.

2. Cook kale in large pot of boiling salted water 2 minutes. Drain, and rinse under cold water until cool enough to handle. Thoroughly wring out kale, then chop. Season with salt and pepper and set aside.

3. Mix together ricotta and and mozzarella in bowl, set aside.

4. Heat 1 tsp. oil in small saucepan over medium-low heat. Add garlic, and cook 15 seconds, or until fragrant. Add tomato purée and red pepper flakes; simmer 5 minutes, or until thickened.

5. Spread 1/4 cup sauce in prepared baking pan. Place 2 lasagna noodles on top of sauce. Top with half of cheese mixture, half of kale, and 1/3 cup sauce. Top with two more noodles, remaining cheese, and remaining kale. Top with remaining lasagna noodles, and cover with remaining sauce. Sprinkle with Parmesan, and bake 40 minutes, or until cheese has melted and lasagna is bubbly.

Nutritional Information

Per 1-cup serving:

       

  • Calories: 183
  • Protein: 14 g
  • Total Fat: 5 g
  • Saturated Fat: 3 g
  • Carbohydrates: 21 g
  • Cholesterol: 13 mg
  • Sodium: 450 mg
  • Fiber: 2 g
  • Sugar: 5 g

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