Mighty Minestrone
1 Tablespoon Butter
4 Garlic Cloves, Minced
1 Medium Onion, Chopped
1 Cup Carrots, Chopped
1 Cup Celery, Sliced
1/2 Cup Canned Garbanzo Beans
1/2 Cup Canned Kidney Beans
1/2 Cup Canned Great Northern Beans
1 Cup Elbow Macaroni, Cooked Al Dente
1kg / 1lt. Chicken Broth
Parsley To Taste, Minced
Oregano To Taste
Basil To Taste
Rosemary To Taste
Salt and Pepper To Taste
Heat butter in a large soup pot. Add garlic, onion, carrots and celery. Saute for 5-10 minutes. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30-40 minutes or until vegetables are soft.
Makes six calorie servings.
Grandpa’s Collard Green Soup
1kg / 1lt. Chicken Stock
85gr Lean Ham, Cubed
2 Cups Fresh Collards, Chopped
1 Cup Fresh Mushrooms, Sliced
1 Medium Onion, Chopped
3 Carrots, Sliced
1 1/2 Cups Canned Black Beans
410gr. Can of Diced Tomatoes
2 Tablespoons Jalapeno Peppers, Sliced (Optional)
1 Cup Cooked White Rice
Red Pepper To Taste
Place chicken stock in large soup pot, bring to a boil. Add ham, collards, mushrooms, onion and carrots. Bring back to a boil. Reduce heat and simmer on medium 20-30 minutes or until collards are soft. Add remaining ingredients and simmer on low for 15-20 minutes.
Makes six 100 calorie servings.
“Down Town” Manhattan Clam Chowder
1 Slice Bacon (1/2 oz. Uncooked)
1 Large Onion, Chopped
3–5 Garlic Cloves, Minced
1 Green Bell Pepper, Chopped
1 Carrot, Chopped
2 Celery Stalks, Chopped
680gr Clam Juice
340gr Baby Clams, Canned With Juice, Chopped
410gr. Can of Italian Style Diced Tomatoes
4 Bay Leaves
1 Teaspoon Dried Thyme
1/4 Cup Fresh Parsley, Chopped
1/4 Cup Green Onion, Chopped
1/8 Teaspoon Thyme
Salt and Pepper To Taste
In a large soup pot, cook bacon over medium heat until very crisp. Add onion and garlic, cook, stirring until tender. Next add green pepper, carrot, celery and cook for about one minute. Add clam juice, baby clams (with juice), tomatoes, bay leaves and thyme. Boil for 1 minute. Reduce heat to medium and simmer for 30 minutes. Remove the bay leaves. Lastly stir in remaining ingredients.
Makes four 100 calorie servings.
Pasta e Fagioli
170gr (Cooked Weight) 90/10 Ground Beef
3-5 Garlic Cloves, Minced
1 Medium Onion, Chopped
4 Carrots, Chopped
3 Celery Stalks, Chopped
1kg / 1lt Beef Broth
410gr. Can of Diced Tomatoes
410gr Can of Tomato Sauce
2 Tablespoons Tomato Paste
1/2 Cup Canned Kidney Beans
1/2 Cup Canned Great Northern Beans
1 Teaspoon Italian Seasoning or To Taste
2 Teaspoons Fresh Parsley, Chopped
1 Cup of Your Favorite Pasta, Cooked Al Dente
Salt and Pepper To Taste
In a large soup pot, cook beef until almost brown. Add garlic, onion, carrots and celery and simmer for 5-10 minutes. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30-40 minutes or until vegetables are soft.
Makes eight 100 calorie servings.
Japanese Steakhouse Salad
4 Cups Iceburg Lettuce, Chopped
1 Large Carrot, Shredded
1/2 Cup Purple Cabbage, Shredded
Dressing:
1/4 Medium Onion, Minced
2 Tablespoons Peanut Oil
2 Tablespoons Rice Wine Vinegar
2 Teaspoons Water
1 Tablespoon Fresh Ginger Root, Minced
2 Teaspoons Catsup
1/2 Teaspoon Sugar
1/4 Cup Soy Sauce
1 Tablespoon Lemon Juice
1-2 Garlic Cloves, Minced
Salt and Pepper To Taste
Place lettuce in a medium bowl, top with carrot and cabbage. Place all salad dressing ingredients into a blender. Blend on high for 30 seconds. Pour dressing on top of salad. Serve immediately.
Makes two 100 calorie servings.
Refreshing Fruit Salad
1/2 Cup Orange Juice
1 Tablespoon Sugar
1 Cup Fresh Blueberries
1 1/2 Cups Fresh Blackberries
2 Cups Fresh Cantaloupe, Cut Into Chunks
1 Cup Fresh Grapes
2 Cups Fresh Honeydew Melon, Cut Into Chunks
1 1/2 Cups Fresh Raspberries
2 Cups Fresh Strawberries, Halved In a small bowl, whisk orange juice and sugar together. Set aside.
Place remaining ingredients in a large bowl. Gently toss in orange juice mixture. Chill for two hours.
Makes eight 100 calorie servings.
California Fruit Salad
1/2 Cup Orange Juice
1 Medium Banana, Sliced
1 Cup Grapes
1 Large Orange; Peeled, Sliced and Quartered
1 Medium Peach or Nectarine, Pitted and Cubed
Combine all ingredients in a medium bowl. Chill for two hours.
Makes four 100 calorie servings.
Tropical Fruit Salad
1/2 Cup Orange Juice
1 Tablespoon Sugar
2 Medium Bananas, Sliced
2 Cups Blueberries
2 Cups Seedless Grapes
2 Kiwis, Peeled and Sliced
2 Medium Nectarines, Peeled and Diced
1 Large Mango, Peeled and Diced
2 Cups Fresh Strawberries, Halved
In a small bowl, whisk orange juice and sugar together. Set aside. Place remaining ingredients in a large bowl. Gently toss in orange juice mixture. Chill for two hours.
Makes twelve 100 calorie servings.
Bangin’ Brushetta
4-6 Garlic Cloves, Chopped
1 Tablespoon Onion, Chopped
1 Tablespoon Olive Oil
4-6 Tomatoes, Diced
Fresh Basil To Taste
Fresh Parsley To Taste
Fresh Rosemary To Taste
Salt and Pepper To Taste
1/4 Cup Parmesan Cheese, Grated
12 Slices of Baguette, 1 1/2 oz. Each, Toasted
Saute garlic and onion in olive oil for 2 minutes. Set aside to cool. In a medium bowl, place tomatoes, spices and cheese. Add cooled garlic and onions. Mix well. Top baguette slices with mixture. Serve immediately.
Makes twelve 100 calorie servings.
Yummy Cabbage
4 Small Slices of Uncooked Bacon (35gr. Each)
1 Medium Cabbage
Salt and Pepper To Taste
Wash cabbage thoroughly. Remove outer leaves and core. Cut into eighths. In a
large pot, cook bacon until crisp. Add remaining ingredients and cover cabbage
with water. Bring to boil. Reduce heat, cover and simmer for 20-30 minutes or until cabbage is tender.
Makes four 100 calorie servings.
Spectacular Yellow Squash
1 Tablespoon Bacon Fat or Olive Oil
1 Large Sweet Onion, Chopped
4kg. Yellow Squash, Sliced
3 Medium Bacon Slices, Cooked
Salt and Pepper To Taste
Heat bacon fat or olive oil in a large skillet. Add remaining ingredients and sauté for 5-10 minutes. Cover and cook on medium low for 20 minutes.
Makes two large 100 calorie servings.
Cheesy Broccoli and Cauliflower
2 Cups Broccoli Florets
2 Cups Cauliflower Florets
Salt To Taste
115gr Cheddar Cheese, Finely Shredded
Pepper To Taste
In a large pot, place broccoli, cauliflower and salt. Cover with water and bring to a boil. Cover and boil for 15 minutes or until vegetables are soft. Drain and put in a serving dish. Sprinkle with cheese, add pepper. Serve immediately.
Makes four 100 calorie servings.
“Country Style” Okra and Tomatoes
1 Medium Onion, Chopped
2 Tablespoons Bacon Fat or Olive Oil
410gr Can of Whole Tomatoes
2 Cups Fresh Okra, Sliced
Salt and Pepper To Taste
In a medium saucepan, sauté onion in bacon fat or olive oil over medium heat until soft. Add tomatoes, okra , salt and pepper. Bring to boil. Reduce heat and simmer for 15 minutes.
Makes two large 100 calorie servings.
“Garden Fresh” Green Beans and New Potatoes
60gr Salt Pork, Sliced
8 Small New Potatoes, Scraped
500gr. Fresh Green Beans
Salt and Pepper To Taste
Wash green beans and cut off ends. In a large pot, cook salt pork over medium heat, turning often, until brown, about 5 minutes. Add potatoes, green beans, salt and pepper. Bring to a boil. Reduce heat and simmer for 1 hour or until beans are tender.
Makes eight 100 calorie servings.
Quick and Easy Spinach
1 Can of Spinach, Drained Well
Garlic Powder To Taste
30gr of Your Favorite Cheese, Shredded
Preheat oven to 350 degrees. Place drained spinach in a small casserole dish,
sprinkle with garlic powder. Top with cheese. Bake for 30 minutes.
Makes one large 100 calorie serving.
Variation: Use canned asparagus instead of spinach.