Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

I created this recipe shortly after I first began my blog over a year ago. Recently, I was looking for a recipe that was simple to prepare with just a few steps and could be done in one pan for a cooking demo I was filming. I took my original recipe, which was delicious to begin with and improved on it by adding a few additional Asian vegetables and a few ingredients to the broth. I also lengthened the cooking time for the broth just a bit for a deeper and richer flavor from the lemongrass, ginger and other ingredients. If you've had the original you will love how the newer version has even more flavor, loads of low carb vegetables, abundant fresh seafood and shirataki noodles. It makes a very satisfying meal in a bowl. This dish can still be done from start to finish in less than 45 minutes. I hope you enjoy.

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

Ingredients:

Broth:

4 cups seafood stock (you can make your own or buy pre made)

2 cups water

1 stalk lemongrass, bruised in several places with the back of a large knife

2" knob ginger root, sliced

2 cloves garlic, smashed

shiitake mushroom stems, reserve caps for later, cleaned with damp towel

2 or 3 stalks Thai basil (substitute a little mint if not available)

1/4 tsp. white pepper

1 tsp. reduced sodium soy sauce

Plus:

1/2 cup shiitake mushroom caps, sliced thin

4 cups bok choy or baby bok choy, sliced, keeping the stems and leaves separate

1/2 cup water chestnuts (rinse and drain canned)

5 to 6 ounces each sea bass (or other firm fleshed white fish) cut into 1/4" thick slices, sea scallops and large shrimp or about 1 lb. your favorite similar combination seafood

1 - 8 ounce package shirataki tofu noodles, spaghetti style, rinsed in cool water and drained

1 1/2 cups bean sprouts

sesame oil, optional

Begin by preparing the broth. Place all of the ingredients for the broth into a large pot. Bring to a simmer on high heat, reduce heat, cover and simmer for about 20 to 30 minutes. After the broth is done strain into a clean pot.

Bring the broth to a gentle simmer and add the mushrooms, bok choy (stems only), water chestnuts, sea bass, scallops and shirataki noodles. Simmer gently for about 2 to 3 minutes, turning the scallops once towards the end of cooking. Add the shrimp, bok choy leaves and bean sprouts. Simmer for about 1 to 2 minutes longer until the bok choy leaves are wilted and the shrimp are slightly pink and done. Serve with a sprinkle of sesame oil if desired.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 190.6
Total Fat 2.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 90.8 mg
Sodium 684.4 mg
Potassium 600.3 mg
Total Carbohydrate 13.4 g
Dietary Fiber 2.5 g
Sugars 2.5 g
Protein 30.4 g

Summer Vegetable Borscht

Borscht is a soup, sometimes cold and sometimes hot, from Russia and is prepared with beets. It can be made several different ways and sometimes will include beef in the stock. I have chosen to serve it cold and keep it as light and clean tasting as possible and to not use beef. I wanted this to be cool and refreshing to enjoy during the hottest part of a summer day. And it is. I have based this recipe on a simple, classic Russian recipe but have made a few simple adjustments and added my own style to it with lots of vegetables. If you don't care for the vegetables I have chosen or they are not available you can substitute your favorites like zucchini, yellow squash or celery. I hope you enjoy.

Summer Vegetable Borscht

Ingredients:

12 cups water

5 cups beets, cleaned, peeled and diced into bite size cubes (about 12 - 2" diameter beets)

1/4 cup onion, diced

2 Tbsp. orange zest. grated

1 lemon, juiced

2 cups beet greens, leaves only, chopped

1 1/2 cup fennel, diced into bite size pieces

1 1/2 cup cucumber, diced into bite size pieces

1/4 cup dill, chopped

sour cream, optional

Pour the water, beets and onion into a large pot and bring to a simmer on high heat. Reduce heat to low so it simmers, cover almost completely and simmer for about 45 minutes. Add the orange zest, lemon juice, beet greens and fennel, cover again and continue to simmer for about 20 minutes. Add the cucumber and dill at the last minute. Cool soup down and refrigerate until thoroughly chilled. Serve cold with a dollop of sour cream if desired.

Nutrition Facts

12 - 1 Cup Servings

Amount Per Serving
Calories 34.1
Total Fat 0.2 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 69.4 mg
Potassium 309.7 mg
Total Carbohydrate 7.7 g
Dietary Fiber 2.4 g
Sugars 4.0 g
Protein 1.4 g

Note ~ If you have beet greens left over don't throw them away. Either simmer them or saute them in a tablespoon of olive oil and serve them with dinner.

Crab Bisque with Basil and Sherry

With my GULF COAST SEAFOOD WEEK recipes winding down now I had saved the best for last and you will not be disappointed. Delightfully different, this crab bisque has been simplified but retains its complex, deep and rich flavors. This makes a wonderful low carbohydrate starter for your dinner or a great lunch and is something your family and friends will love. I hope you enjoy.

Crab Bisque with Basil and Sherry

Ingredients:

4 cups seafood stock (a store bought brand like Kitchen Basics is fine)

1 3/4 cups water

1 cup dry sherry (reserve 1/4 cup for finishing soup)

10 large basil leaves, chopped

3 or 4 sprigs of thyme

1/2 cup onions, diced

1/2 cup red bell pepper, diced

1 cup celery, diced

3 cloves garlic, chopped

1 tsp. celery seed

1 tsp. ground bay leaf

1/2 tsp. brown mustard seed

1/4 tsp. black pepper

1/4 tsp. allspice

1/2 tsp. paprika

pinch cloves

1 tsp. Tabasco sauce (or to taste)

1 lb. crab meat, backfin or lump, blue crab if available, picked through for bits of shell and reserving some for garnish

1 cup heavy cream

Place the seafood stock, water, 3/4 cup of sherry and the herbs and vegetables into a medium sized pot. Bring to a simmer on medium high heat, turn heat to low and simmer until the vegetables are tender, about 40 minutes or so. Add the dried spices and the Tabasco sauce and continue to simmer for about 10 minutes. Add the crab meat (making sure you reserve some for a garnish) and simmer for another 2 or 3 minutes to heat through.

Remove the stems from the thyme and carefully pour the soup into a blender. Remove the cap from the lid and cover with a clean kitchen towel. Starting on a low speed begin to puree the soup. Turn to a higher speed and puree until smooth. This should be done in a few small batches. Pour soup into a clean pot and bring to a simmer again. Add the reserved sherry and heavy cream, stirring until well blended, and bring to just simmering. Garnish with reserved crab meat and additional basil if desired.

Nutrition Facts

8 - 3/4 Cup Servings

Amount Per Serving
Calories 235.1
Total Fat 11.6 g
Saturated Fat 6.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.3 g
Cholesterol 114.1 mg
Sodium 412.7 mg
Potassium 185.6 mg
Total Carbohydrate 4.8 g
Dietary Fiber 1.0 g
Sugars 0.1 g
Protein 14.1 g

Creamy Roasted Green Chile Soup

If you are a fan of green chilies and the wonderful heat they produce then you are going to love this recipe. I have taken a variety of green chilies, roasted them for even more flavor and tempered the heat with a bit of heavy cream. The result is a delicious and very flavorful soup. You can decide the level of heat that you and your family will enjoy also. Simple to make and a great starter for dinner or a light lunch on a cold day, this soup will please the entire family. I hope you enjoy.

Creamy Roasted Green Chile Soup

Ingredients:

1 to 3 jalapeno peppers

3 pablano peppers

2 cubanelle or anaheim peppers

1 Tbsp. unsalted butter

3/4 cup red onion, diced

3 cloves garlic, minced

2 cups water

6 cups low sodium chicken stock

1 cup cilantro, rough chopped

1 medium Haas avocado, cubed

1 cup heavy cream

Preheat broiler

Place the chilies on the broiler tray and blacken under the heat source, turning so that all sides are done. Remove and place into a large bowl, cover with plastic wrap and set aside for about 10 minutes or so. When the peppers have cooled enough to handle peel off the outer skin, slice open and remove the seeds, ribs and stems. Rough chop the chilies.

Melt the butter in a large soup pot or dutch oven and add the onions, garlic and chopped chilies. Cook on medium until the onions are translucent. Add the water, chicken stock, cilantro and diced avocado. Bring to a simmer, reduce heat and partially cover. Simmer for about 1 hour, stirring occasionally.

Carefully ladle soup into a blender, only filling about 1/3 of the way. Remove the insert in the cover and place on blender. Cover the open space with a clean kitchen towel and puree until smooth. Do this in small batches and return to a clean pot.

Stir in the heavy cream and bring soup back to a light simmer. Cook for a few minutes, stirring so the cream does not break, until well heated.

Nutrition Facts

8 - 1 Cup Servings

Amount Per Serving

Calories 179.1

Total Fat 12.7 g

Saturated Fat 7.8 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.6 g

Cholesterol 44.6 mg

Sodium 482.9 mg

Potassium 432.9 mg

Total Carbohydrate 6.4 g

Dietary Fiber 1.1 g

Sugars 1.1 g

Protein 3.4 g

Italian Chicken and Vegetable Soup

This has been a tough winter so far. Snow so deep where you don't expect it and long frigid nights even in the south. For me, soups and stews are about the best and most comforting foods you can have on days like these. This Italian Chicken and Vegetable soup is thick with vegetables and chicken, bold in Italian seasonings and flavor and is so hearty it makes a great meal. If you don't have a particular vegetable the recipe is flexible enough to use what you have on hand. This is a very forgiving recipe and you can add your own personality to it and make your own. If you are a vegetarian you can even omit the chicken and chicken stock and substitute tofu and vegetable stock. The choice is up to you. I hope you enjoy.

Italian Chicken and Vegetable Soup

Ingredients:

3 lbs. chicken, whole roaster or assorted parts

4 cups water

6 cups low sodium chicken stock

1 cup onion, diced

10 cloves garlic, sliced

1 cup celery, diced

1 1/2 cup carrot, diced

2 cups zucchini, diced

2 cups yellow squash, diced

2 cups mushrooms, sliced

2 cups green beans, trimmed and cut into 1" pieces

1 Tbsp. olive oil

3 bay leaves

1 1/2 tsp. dried oregano

1/2 tsp. dried thyme

1 1/2 tsp. dried basil

1 Tbsp. parsley

1 - 14.5 ounce can no salt added diced tomatoes

2 - 15.5 ounce cans cannellini beans, rinsed and drained

1/2 cup Parmesan cheese, grated

salt and pepper

Using a large stock pot or dutch oven place the chicken, water and stock on high heat and bring to a simmer. Reduce heat and simmer for about 30 minutes. Make sure to skim the top of the fat and debris that floats up and discard it. This is process is well worth it and takes little effort. You are enriching the chicken stock you have, which gives it a rich, full flavor. Reserve the stock and remove the chicken to a plate to cool. When the chicken has cooled enough to handle, remove the skin and pull from the bones. Shred the chicken into bite sized pieces.

In another large stock pot or dutch oven on medium high heat saute the onion, garlic, carrot and celery in the olive oil until tender, about 10 minutes. Season with salt and pepper if desired. Add the zucchini, yellow squash. mushrooms and green beans. Stir everything together and add the bay leaves, oregano, thyme, basil and parsley. Cook for about 10 to 15 minutes until vegetables begin to soften. Add the reserved chicken stock, tomatoes and cannellini beans. Simmer for about 30 to 45 minutes until the vegetables are tender but not over cooked. Stir in the shredded chicken and grated Parmesan cheese to finish. Remove bay leaves before serving.

Nutrition Facts

16 - 1 1/3 Cup Servings

Amount Per Serving

Calories 112.6

Total Fat 2.1 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.0 g

Cholesterol 10.2 mg

Sodium 428.8 mg

Potassium 396.5 mg

Total Carbohydrate 15.9 g

Dietary Fiber 4.9 g

Sugars 2.7 g

Protein 10.1 g

Shrimp Creole Soup with Okra

Laissez les bon temps roulez! Let the good times roll! Mardi Gras is here and it is one of the biggest parties around and this year there is so much to celebrate in New Orleans. Though there is no real written history of Mardi Gras it can be traced back to medieval Europe but it is New Orleans that made it famous with parades, kings, costumes and beads. Hot jazz fills the air and people stand shoulder to shoulder shouting for their beads as the beautiful floats go by in the myriad of parades to celebrate the holiday. The influence of many cultures, like the French-Canadian, Spanish, Creole and Acadian are everywhere. Each culture has kept its own identity but at the same time has assimilated with each other to make NOLA what it is in food, music and customs. That's kind of what I did with this recipe. Shrimp Creole and Shrimp Gumbo meet head to head in a wonderfully spicy, hearty soup. If you have a fear of okra, don't. I have divulged a few little secrets on how to remove its most dreadful characteristic and the ghastly slime is gone! Though my ingredients list looks daunting, don't worry about that either. Gather all your ingredients and have them ready to go. The easiest way to manage the variety of dried spices and herbs in this recipe is to just combine them all in a small bowl before you begin. It makes life so much easier than rummaging through your cabinets as the soup is cooking. Take your time with it, it's only soup. But what a soup it is. I hope you enjoy.

Shrimp Creole Soup with Okra

Ingredients:

2 Tbsp. unsalted butter

1 Tbsp. canola oil

2 cups celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

3 Tbsp. garlic, minced

1 Tbsp. tomato paste

1 Tbsp. dried basil

2 bay leaves

1/2 tsp. dried oregano

2 tsp. paprika

1/4 tsp. cayenne pepper

1 tsp. white pepper

1 tsp. black pepper

1 tsp. dried thyme

1 lb. okra, to prepare, freeze for about 15 minutes before slicing into rounds with a very sharp knife, discarding both ends

1/2 tsp. white vinegar

1 - 14.5 ounce can no salt added diced tomatoes

1/4 cup white wine

4 cups water

4 cups seafood stock (I used prepared stock)

1 Tbsp. Worcestershire Sauce

2 Tbsp. Tabasco sauce

1 lb. shrimp, cleaned with tail removed

1 cup scallions, sliced

1/4 cup fresh parsley, chopped

1 lemon, juiced

Preheat a large dutch oven or soup pot on medium high heat and melt the butter with the oil. Add the celery, onions, green pepper and garlic. Saute until translucent, about 3 minutes, stirring occasionally. If the garlic starts to brown too much reduce the heat to avoid burning it. Add the tomato paste with all of the spices and continue to cook for about 2 more minutes, stirring constantly. Stir in the okra and white vinegar and cook for another 2 minutes. Make sure to stir well to coat the okra with the vinegar. The vinegar is an old timers secret to help take the slime out of the okra. Pour in the diced tomatoes with its liquid and stir. Add the white wine, water and seafood stock. Bring to a simmer, reduce heat, partially cover and simmer for about 3o minutes, stirring occasionally. Add the Worcestershire sauce and Tabasco sauce and continue to cook another 30 minutes, stirring occasionally.

After the last 30 minutes have passed add the shrimp, scallions, parsley and lemon juice. Cook for about 2 minutes or so depending on the size shrimp used and turn off the heat so you don't over cook the shrimp.

Nutrition Facts

8 - 1 1/2 Cup Servings (Yields about 12 cups in total)

Amount Per Serving

Calories 236.2

Total Fat 7.0 g

Saturated Fat 2.4 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 2.2 g

Cholesterol 178.0 mg

Sodium 513.9 mg

Potassium 623.8 mg

Total Carbohydrate 15.1 g

Dietary Fiber 4.6 g

Sugars 5.1 g

Protein 27.4 g

Curried Split Pea Soup in the Style of Chicken Tikka

When I first began researching for this recipe I found that split pea soup was a staple on the pioneer trail as folks traveled westward. Everyone has done split pea soup and I wanted something different. My research led me to Indian curry recipes and I found a classic curry dish, one of India's most loved, Chicken Tikka Makhani. My mind began to reel as I tried to figure out how to combine the two completely different ideas. What I came up with uses the yellow split pea and many ingredients found in Chicken Tikka. The spices are classic and the aroma marvelous. I reduced the amount of split peas because of the carbohydrates and included cauliflower and a touch of carrot for sweetness. This soup is absolute heaven in its thick, rich, creamy goodness. It is very satisfying and makes a hearty meal for a cold night. This soup is the unexpected coming together of two entirely different cultures with the melding of two famous dishes and a must try if you are a curry lover. I hope you enjoy.

Curried Split Pea Soup in the Style of Chicken Tikka

Ingredients:

1 1/2 cups yellow split peas, picked through and rinsed

9 cups water

1 1/2 lbs. boneless skinless chicken breast, trimmed and cubed

1 Tbsp. olive oil

1 cup onion, diced

3 cloves garlic, minced

1 Tbsp. fresh ginger, grated

2 to 3 Tbsp. yellow curry powder

1 tsp. turmeric

1 tsp. cumin

1 tsp. chili powder

1 Tbsp. tomato paste

3 cups cauliflower, chopped

1 cup carrots, diced

1 cup tomatoes, diced

3/4 cup heavy cream

1/2 cup cilantro, chopped

Place the split peas in a large dutch oven and add the water on medium high heat. When this comes to a simmer, reduce heat and cover.

While the split peas begin to cook, place a large saute pan on medium heat and add the olive oil, chicken, onions, garlic and ginger. Saute for 3 to 5 minutes and add the spices. Saute 2 to 3 minutes, taking care not to burn the spices. Add the tomato paste and saute another 2 minutes. Add this mixture to the pot with the split peas and stir well to blend. Add the cauliflower, carrots and tomatoes. Cook for about 1 hour or until the split peas disintegrate and the vegetables are tender. Stir in the heavy cream and chopped cilantro to finish soup to finish.

Nutrition Facts

10 - 1 Cup Servings

Amount Per Serving

Calories 203.1

Total Fat 9.1 g

Saturated Fat 4.4 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.1 g

Cholesterol 63.5 mg

Sodium 207.4 mg

Potassium 342.6 mg

Total Carbohydrate 14.2 g

Dietary Fiber 5.0 g

Sugars 2.6 g

Protein 18.2 g

Autumn's Savory Pumpkin Soup

There's something about the smell of pumpkins in autumn. A visit to the local pumpkin patch to pick that perfect pumpkin for carving, the nip in the air that makes you feel alive with anticipation and screams autumn is here and the holidays are quickly approaching.

There is something even more special about pumpkin cooking on the stove. The whole house fills with the familiar and tantalizing aromas of cinnamon, ginger and cloves. It says home. It says warmth. And it makes my mouth water to just think about it.

I created this recipe with these things in mind. It is a spirited version combining classic pumpkin pie spices and earthy robust flavors. It is the perfect compliment to the Oven Roasted Orange-Chile Glazed Turkey Tenderloin recipe below. Low in carbohydrates to begin with this pumpkin soup also provides valuable fiber as well, with a net carb count of 11.2. I hope you enjoy.

Autumn's Savory Pumpkin Soup

Ingredients:

1 cup carrots, diced
1/2 cup onion, diced
1/2 cup celery, diced
1 Tbsp. garlic, minced
1 tsp. ground ginger
1 tsp. cumin
2 tsp. cinnamon
1/2 tsp. ground cloves
1/2 tsp. nutmeg
1 to 1 1/2 tsp. ancho chile powder (depending on heat)
2 cups low sodium chicken or vegetable stock
1 - 15 ounce can Libby's Pumpkin (not Pumpkin Pie filling)
5 cups water
1 Tbsp/ canola oil
salt and pepper to taste
1 - 13 ounce can fat free evaporated milk
Optional Garnishes:
pumpkin seeds for garnish
cilantro or chopped chives for garnish
creme fraiche or sour cream for garnish
　

Saute carrot, onion, celery in oil on medium high heat for about 3 to 5 minutes in a large stock pot. Add garlic and continue to cook 2 to 4 more minutes, until tender, stirring occasionally. Add seasonings to vegetables and toast for 1 to 2 minutes, stirring constantly so they do not burn. Add chicken stock, pumpkin and water. Whisk well to blend and bring to simmer. Reduce heat to low and simmer gently, partially covered for 45 minutes to 1 hour, stirring occasionally.

Remove from heat and using an immersion blender or standing blender puree the soup until smooth. Be very careful if you are using a standing blender. Remove the small insert from the cover so the steam can escape and cover opening with a clean dish towel before blending. Soup will thicken nicely from the vegetables being pureed. (The soup can be made a day ahead and refrigerated at this point. Let the soup come to room temperature and finish with evaporated milk and gentle heat just before serving.) Return to clean pot and whisk in the evaporated milk until thoroughly blended. Heat gently on low for about 10 minutes. Stir frequently, do not let it bubble. Garnish as desired.
　

Nutrition Information
8 One Cup Servings
Amount Per Serving

Calories 110.4
Total Fat 4.2g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.2 g
Cholesterol 13.7 mg
Sodium 228.2 mg
Potassium 539.0 mg
Total Carbohydrate 14.5 g
Dietary Fiber 3.3 g
Sugars 7.3 g
Protein 5.3 g

Hearty Beef with Wild Mushrooms and Barley Soup

A rich and hearty soup that is a meal in a bowl with beef so tender it melts in your mouth and will warm you to your toes on a cold winters day. Just plan to make this soup a day ahead and no need to fret, barley is one of the "good grains" and is low on the Glycemic Index and high in fiber. Relax, get cozy and enjoy a warm bowl full of goodness.

Hearty Beef with Wild Mushrooms and Barley Soup

Ingredients:

4 lbs. boneless beef ribs
3 cups carrots, large dice
1 cup celery, large dice
1 cup onions, large dice
2 Tbsp. garlic, minced
2 1/2 cups white button mushrooms, sliced
1 cup dried wild mushrooms, rinsed well and rough chopped
(*Note: if dried wild mushrooms are unavailable substitute a mix of 2 cups combined sliced shiitake, cremini and portabello mushrooms or add an additional 2 cups of sliced white button mushrooms. If you are lucky enough to be able to use fresh wild mushrooms then pick your favorites and add them.)
8 cups reduced sodium beef stock
3/4 cup red wine
2 Tbsp. mushroom soy sauce or reduced sodium soy sauce
6 cups water
1 Tbsp. tomato paste
2 bay leaves
1 1/2 tsp. dried thyme
1 Tbsp. dried rosemary
1 Tbsp. dried parsley
1/2 cup dry sherry
1 cup pearled barley, raw
extra virgin olive oil
freshly ground black pepper

Prepare the boneless beef ribs or chuck steak by removing any visible fat and cutting into half inch cubes. Season with salt and pepper as desired. Lightly coat the bottom of a 6 or 8 quart stock pot with about 1 Tbsp. of olive oil on medium high heat. Brown the cubed beef in small batches and reserve with any liquid until all the beef is browned, adding olive oil as needed for each batch.

Saute the carrots, celery, onion and garlic in the same pot, adding an additional teaspoon of olive oil if necessary, until the vegetables begin to become tender, about 10 minutes or so, stirring occasionally. Add the sliced mushrooms, dried mushrooms and all of the dried herbs. Season liberally with fresh cracked black pepper. Stir gently to combine and continue sauteing until the vegetables are tender.

Add back the browned beef cubes, beef stock, red wine, water, mushroom soy sauce and tomato paste and stir to combine. Bring to a simmer, reduce heat and cook gently for 40 minutes, stirring occasionally. After 40 minutes add the dry sherry. Taste for seasoning and add more black pepper as needed and continue to simmer gently for 20 more minutes.

Add the barley and continue to cook gently for an additional 1 hour, stirring occasionally. When done, remove bay leaves and discard. When soup has cooled down enough to handle ladle into storage containers and refrigerate overnight. Before warming to serve, skim off any excess fat that has risen to the top and discard it. If the soup has thickened too much add water a little at a time to reach the desired consistency when heating to serve.

This soup freezes well and can be stored in an airtight freezer storage container for up to 3 months.

Nutrition Facts
Yields 6 quarts or 12 Servings
Each 2 cup Serving
Calories 306.9
Total Fat 7.8 g
Saturated Fat 2.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.3 g
Cholesterol 73.7 mg
Sodium 615.3 mg
Potassium 1,004.1 mg
Total Carbohydrate 23.0 g
Dietary Fiber 5.0 g
Sugars 4.2 g
Protein 28.5
Each 2 cup serving = 1 1/2 carbohydrate exchanges, 4 protein exchanges, 1 vegetable exchange, 1 fat exchange.
　

Gazpacho and Crostini with Tuscan Bean Spread

I had changed the menu just a bit, chef's prerogative I guess, and made the Hearty Grilled Cheese and Vegetable Sandwich on Thursday instead of Friday. So, today I am posting the missing recipe. I hope you enjoy this light summer favorite.

Gazpacho

Ingredients:

2 cups tomatoes, seeded and chopped

1 1/2 cups red bell pepper, rough chopped

1 cup carrots, rough chopped

1/2 cup celery, rough chopped

1 Tbsp. onion, chopped

1 large garlic clove, rough chopped

1/4 tsp. cumin

1 tsp. red wine vinegar

1 Tbsp. olive oil

Few drops of Worcestershire sauce

1/4 cup flat leaf parsley

Optional Garnishes:

Low fat sour cream

finely diced bell pepper

finely diced tomato

finely diced chives

Place the tomato and bell pepper into a blender and pulse. Add the rest of the ingredients and pulse until the mixture is to your desired texture. Chill in a tightly covered container for at least 2 hours. Serve ice cold with your choice of garnishes.

Yields four 1 cup servings. Each serving = 72 calories, 1 1/2 vegetable exchanges.

Crostini with Tuscan White Bean Spread

Ingredients:

1 Tbsp. + 1 tsp. olive oil

1 garlic clove, minced

2 cups cannellini beans

1/2 tsp. dried rosemary, crushed in palm of hand

4 Tbsp. pecorino romano cheese, grated

pepper

8 - 1 ounce slices of Italian bread

1 - 2 garlic cloves, whole

4 ounces of prosciutto ham

fresh basil (optional)

Heat the olive oil in a small pot on medium heat and add the garlic. Saute the garlic for about a minute or two until it begins to release its aroma. Stir in the cannellini beans and rosemary. Heat thoroughly. Mash with a fork, leaving it a chunky consistency. Stir in the pecorino romano cheese and season to taste with pepper. Remove from heat and set aside.

To make the crostini, place the slices of Italian bread on a hot grill pan or on a cookie sheet in the broiler. Watch carefully and turn when browned. Remove when second side is also browned and immediately rub with the clove of garlic on one side.

To assemble, place a half of a slice of prosciutto, or 1/2 ounce, on each crostini and top with 1/4 cup of the white beans. Garnish with fresh basil if desired.

Yields four servings. Each serving = 385 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 fat exchange.

Total per serving = 457 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 1/2 vegetable exchanges, 1 fat exchange.