Greens, Beans and Turkey Bacon Soup

This recipe is derived from the original which comes from one of my favorite cookbooks and the creators of Cooking Light magazine- Fresh Food Fast-weeknight meals.   I have made a few adjustments from the original version in order to lighten in a little more and use fresh kale and onions.

Ingredients:

3 slices Turkey bacon, cut crosswise into ¼ inch pieces

3 cups of fresh chopped Kale

2 ¼ cups of water

1 (15oz) can cannellini beans, rinsed and drained

1 (14.5oz) can of 99% fat free chicken broth

1 medium onion, chopped

2 cloves garlic, peeled and sliced thin

½ cup of mushrooms

1 ½ tsp. Olive oil, divided

Salt and Pepper to taste

Directions:

Cook bacon in a large sauce pan or Dutch oven over Med-high heat until crisp.  (Using turkey bacon I add a ½ tsp of olive oil in this.)

Once bacon is crisp, add the remaining olive oil and onions, garlic and mushrooms and cook until softened.  (Appx. 3 minutes)

Add chicken broth, water, beans, and kale along with a little salt and pepper. ( I use a lot of pepper)

Kale is high in beta carotine, vitamin C, and rich with calcium

Rinsing and Draining removes up to 50% sodium

Bring to a boil over high heat, then reduce to simmer for 30 minutes.

It's quick, it's easy, and it’s even better the second day!  I make it a day in advance and use it for my lunches! 

This healthy and delicious soup is right at 200 calories per 1 2/3 cups servings.

Serve with a slice of toasted crusty bread!

Tailgate Pasta Salad

I needed a pasta salad that would work for our tailgating needs and be tasty yet not to heavy calorie wise. This version is much lighter than traditional pasta salads, in that most of the calories come from the pasta itself and not the dressing.



Ingredients:



1lb. box of Cavatappi pasta



2 sweet peppers (1 red, 1 green)



1 red onion



1 cucumber



Olive oil (to taste, appx. 1 Tbsp)



1 small bottle of Ken’s Steakhouse Light Creamy Caesar Vinaigrette



1/3  cup banana pepper rings  (hot or mild – your choice)



1/4 cup Fat Free Mayo (optional – I used a little to thicken)



1 small can of drained and rinsed whole kernel corn



1 tsp dried basil



1 tsp dried oregano



Salt & pepper to taste





Directions:



Boil noodles as directed on package.  Immediately drain and rinse with cold water to stop the cooking process.



While noodles cook –

Seed the cucumber



Chop the veggies (chop to your liking – I mix small and chunky)





Once the noodles are well drained and cooled add to a large mixing bowl.



Add all ingredients and stir!

This can be made into a meal by adding some cubed cooked ham or grilled chicken too!

Enjoy and GO GAMECOCKS!!

Creamy Cucumber and Onion Salad

This is a simple salad that I learned during my cooking lesson with Chef Brad!  It tastes wonderful and is low calorie.  The following recipe serves 8 with a calorie count of 38 calories per serving, unless you DOUBLE the serving like me on this one for 76 calories.   I think I can swing the extra on this one!

Ingredients

6 medium cucumbers (peeled and seeded)
1 large red onion
1/2 cup of fat free plain yogurt
1 tsp fresh oregano
2 tbsp (or three) white wine vinegar
Salt & Pepper to taste (lots of pepper!)

Directions

Julienne the red onion and put into a bowl of ice water for about ten minutes. (This reduces the sulfur strength of the onion and sweetens it)

Cut the cukes in half lengthwise. Slice cucumbers on an angle about a half inch thick after seeding the halves.

Put the cukes in a mixing bowl, add yogurt, oregano (roughly chopped), and salt and pepper.
After onions have soaked, add them to the bowl and the white wine vinegar.
Stir to blend and serve. Chill if desired.

Enjoy!

Sautéed Corn

Ok, so it’s been awhile since my last blog post.  We’ve been having some repeats and visiting the beach so … I’m back.

While at the beach I was able to use my 25^th wedding anniversary gift from my bride – my private cooking lesson with Chef Brad from Croissants Bistro and Bakery.  So much fun!  I’ll share a few of those recipes the next few days! 

Tonight was one of those I learned with Chef Brad – fresh sautéed corn .

It starts with fresh corn cut off the cob.  Tonight I just cut one ear for the two of us. (Natalie was eating pizza at a friend’s house across the street.)  I sliced some fresh garlic and added about a tablespoon or two of fresh oregano leaves given a rough chop, six grape tomatoes sliced in half, four baby carrots chopped and some olive oil. 

Heat the oil in a pan over medium high heat.  Add garlic and cook for about a minute until lightly browned.  Add corn, herbs, and carrots.  Cook for about 4 minutes stirring occasionally.  Add the slice tomatoes and cook another minute.  Remove from heat and plate.

I served this as a side for the pan-fried tilapia with squash puree sauce and rice.  It was super!

Enjoy!

Zucchini & Corn Saute

This light side (less than 100 calories per serving) is perfect for heavier main dish plate companions.

The colorful veggies make this dish, not only tasty, but visually appealling.







Ingredients:

2 large Zucchini, cubed

1 can corn, rinsed and drained

1 1/2 tsp olive oil

 Wash and towel dry the zucchini.  (always!)

Then cut and discard the "tops and tails".

The zucchini can be sliced and cut into whatever fits your fancy.  You can leave them round, or halve the rounds, or quarter the rounds.  I did some quartered and some halves for this meal.  Each slice is about a 1/2 inch thick. 






Open the can of corn and pour into collander in sink.  Rinse, shake and let drain.

Add oil to a large skillet over medium high heat.  Once heated, add zucchini.

Allow zucchini to brown before stirring.  I was a little impatient with this batch.  I like it to be a little browner.  Once the zucchini has reached YOUR desired "brown-ness" add the corn.

Stir the skillet often now as you are just trying heat the corn and blend the flavors. 

Salt and pepper to taste.

(If it were up to me in this house.... I'd add some crushed red pepper for a little - how does Emeril say it? - BAM!)

ENJOY!!



Nutritional Info

Servings Per Recipe:  4

Amount Per Serving -

Calories: 93.6

Total Fat: 2.4 g

Cholesterol: 0.0 mg

Sodium: 305.2 mg

Total Carbs: 15.0 g

Dietary Fiber: 3.6 g

Protein: 3.7 g

Cucumber, Tomato & Onion Salad

This salad is a great side dish and serves as a great mid-day snack too!

Ingredients:
1/2 cup rice wine vinegar (unseasoned)
3 Tbsp Splenda
3 cups cucumber (unpeeled, thick sliced, then quartered)
2 cups chopped tomatoes ( I use romas as they don't get soft as quick)
1/2 cup red onion (chopped)





Directions:

Chop the cucumber, tomato and onion and put in a non-reactive bowl.

Cover with vinegar and add splenda.

Mix well and allow to sit in refridgerator for at least 30 minutes.  Salt and pepper to taste at serving.      (Keep chilled)

Serves six for about 55 calories per serving.

ENJOY!

I like to keep this salad in the fridge almost all summer!  When "that gotta have something to crunch and munch" feeling jumps on me - this satisfies!  When the mix begins to dwindle, just chop more and add vinegar and splenda as needed.

Roasted Broccoli & Carrots

This is probably my favorite vegetable now.  It is so good and good for you. 




Ingredients :
Fresh broccoli florets (a medium sized bowl full)
Baby carrots ( about a cup and a half )
2 Tbsp of olive oil
1 tsp garlic powder
salt and pepper to taste.

Directions:
PreHeat oven to 400 degrees.

Add all ingredients into a bowl and stir to mix.

Spray baking sheet with
non-stick spray and spread out broccoli and carrots.



Place in preheated oven for 20-25 minutes.  After about ten minutes take pan and shake to "stir" and return to oven to finish cooking.

ENJOY!! 

Makes 3 servings

Nutritional Information:

Calories		84.6
Total Fat		7.3 g
	Saturated Fat	1.0 g
	Polyunsaturated Fat	1.1 g
	Monounsaturated Fat	5.0 g
	Trans Fat	0.0 g
Cholesterol		0.0 mg
Sodium		314.4 mg
Potassium		296.1 mg
Total Carbohydrate		4.6 g
	Dietary Fiber	2.6 g
	Sugars	0.0 g
Protein		2.6 g

Tuna steak stuffed with mushrooms and feta cheese