Pasta e Fagioli Recipe

Pasta e Fagioli Recipe

8 ounces small pasta
2 teaspoon olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1/2 pound ground turkey breast
1-2 teaspoons dried oregano
Freshly ground black pepper, to taste
3 cups fat-free, reduced sodium chicken broth
1 (28 ounce) can crushed tomatoes
2 (15 ounce) cans white kidney beans, rinsed and drained
1/4 cup grated Parmesan cheese

Cook pasta according to package directions. Drain and set aside. Meanwhile, in large stockpot, heat oil over medium heat. Add onion and garlic and sauté 3 minutes or until soft.

Add turkey and cook 5 minutes, until meat is browned, breaking up meat as it cooks. Add oregano and black pepper. Add broth, tomatoes and beans and bring mixture to boil. Reduce heat, cover and simmer 10 minutes.

Stir in cooked pasta and heat through. Ladle mixture into bowls and top with Parmesan cheese.

Makes 8 servings
Serving size 1 cup

nutrients per serving
calories:	289
total fat:	4 g (12% of calories)
saturated fat	1 g
cholesterol:	20 mg
sodium	587 mg
carbohydrate:	46 g (61% of calories)
protein:	19 g (27% of calories)
fiber:	9 g

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Chunky Turkey and Potato Soup Recipe

Chunky Turkey and Potato Soup Recipe

1 tablespoon olive oil
1 medium onion, coarsely chopped
3 medium potatoes, cut into 1/2 inch cubes
1 medium carrot, sliced
46 ounces reduced sodium chicken broth
2 teaspoons Italian seasoning
3 cups cooked and cubed turkey breast

Heat oil in a large stockpot until hot. Add onion and cook until tender. Add potato, carrot, Italian seasoning and broth and bring to boil. Boil for 10 minutes or until potatoes and carrots are fork-tender. Add turkey and return to boil until heated through. Top with freshly ground pepper and serve.

Makes 8 Servings
Serving Size: 14 ounces

nutrients per serving
calories:	170
total fat:	2 g (13% of calories)
saturated fat	trace
cholesterol:	55 mg
sodium	469 mg
carbohydrate:	11 g (27% of calories)
protein:	25 g (60% of calories)
fiber:	1 g

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Beef Chili Recipe

Beef Chili Recipe

3 pounds lean beef (the eye, top and bottom round cuts are the leanest)
1 cup chopped green bell pepper
1 cup chopped onion
1/4 to 1/2 teaspoon crushed red pepper
1 garlic clove, minced
1 tablespoon chili powder
1 1/4 teaspoons ground cumin
1 tablespoon brown sugar
1 1/2 teaspoons dried oregano
1 (28-ounce) can no salt added stewed tomatoes, undrained and chopped
1 (12-ounce) can no salt added tomato paste
1 (12-ounce) bottle light beer
2 (15-ounce) cans kidney beans, drained

Trim excess fat from beef and cut into 1/2 inch pieces. Spray a large stockpot with nonstick cooking spray and heat over medium-high heat until hot. Add half of the meat and cook until browned. Remove first batch and repeat with remaining meat.

Spray stockpot again with nonstick cooking spray and heat over medium heat. Add bell pepper, onion, red pepper, and garlic and saute 5-6 minutes or until vegetables are tender. Return the cooked meat to the pot and add remaining ingredients. Bring to boil then reduce heat, cover and simmer for 1 hour or until meat is tender.

Makes 12 Servings
Serving Size: 12 ounces

nutrients per serving
calories:	298
total fat:	8 g (25% of calories)
saturated fat	3 g
cholesterol:	59 mg
sodium	353 mg
carbohydrate:	25 g (34% of calories)
protein:	30 g (41% of calories)
fiber:	7 g

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Pork Wonton Soup Recipe

Pork Wonton Soup Recipe

1/2 pound ground pork tenderloin
8 medium shrimp, chopped
1 teaspoon chopped ginger root
1 teaspoon reduced sodium soy sauce
1 tablespoon minced cilantro
24 wonton wrappers
32 ounces low sodium chicken broth
32 ounces no-salt added chicken broth
2 green onions, thinly sliced

Heat a large nonstick skillet over medium-high heat until hot. Add ground pork and brown until no longer pink. Add chopped shrimp, ginger root, soy sauce and cilantro and cook 3-5 minutes or until shrimp is cooked and no longer opaque. Cool slightly.

Place a small amount of water in a bowl to use for sealing wontons. Place 1 teaspoon filling in the center of each wonton wrapper. Moisten edges with water, fold top corner of wonton wrapper over filling and press firmly to seal.

Hold filled wonton by the tip of the triangle. Gently wrap corners around filling, moisten with water and gently pinch to seal. Finished wontons should look like a "nurses' hat." Set wontons aside on a plate and continue with remaining wontons.

Place broth in a large pot and bring to a light boil. Reduece heat to a simmmer. Add wontons and cook until they float; about 1 or 2 minutes. Add green onion and serve.

Makes 6 Servings
Serving Size: 4 wontons and 8 ounces broth

nutrients per serving
calories:	178
total fat:	3 g (15% of calories)
saturated fat	1 g
cholesterol:	40 mg
sodium	662 mg
carbohydrate:	21 g (42% of calories)
protein:	21 g (43% of calories)
fiber:	1 g

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Turkey Chili Recipe

Turkey Chili Recipe

1 pound lean ground turkey breast
1 small onion, chopped
2 celery stalks, chopped
1 medium bell pepper, seeded and chopped
3 (15 ounce) cans no-salt added dark red kidney beans, drained
3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained
1 cup water
1/4 cup vinegar
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 cup red wine

Heat a large stockpot over medium-high heat until hot. Add ground turkey breast and chopped onion and cook until browned. Remove from heat and drain in a colander.

Spray stockpot with nonstick cooking spray. Add celery and bell pepper and cook until tender. Add the cooked turkey and onions. Add the remaining ingredients and bring to boil. Reduce heat and simmer on low heat for 30 minutes.

Makes 8 Servings
Serving Size: 2 cups

nutrients per serving
calories:	266
total fat:	2 g (5% of calories)
saturated fat	trace
cholesterol:	35 mg
sodium	651 mg
carbohydrate:	39 g (58% of calories)
protein:	24 g (37% of calories)
fiber:	13 g

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Lowfat Cream of Broccoli Soup Recipe

Lowfat Cream of Broccoli Soup Recipe

1 medium onion, chopped
2 cloves garlic, minced
24 ounces reduced sodium chicken broth
16 ounces roccoli (defrosted and drained if frozen)
2 1/2 cups skim milk
1/3 cup flour
1/4 teaspoon black pepper
1 1/2 cup reduced calorie sharp cheddar cheese, grated

Spray a large soup pot with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and broth and bring to boil. Reduce heat and simmer for 10 minutes or until broccoli is tender. Cooking time will vary if using frozen or fresh broccoli.

Place 1/3 of the broccoli/broth mixture into a food processor or blender and process until smooth. Return puree to soup pot. Combine milk and flour and mix well with a wire whisk. Slowly add milk mixture to soup and cook over very low heat for 20 minutes or until thickened. Remove from heat and add cheese, stirring until melted.

Makes 6 servings
Serving size: 12 ounces

nutrients per serving
calories:	162
total fat:	3 g (17% of calories)
saturated fat	2 g
cholesterol:	10 mg
sodium	612 mg
carbohydrate:	17 g (41% of calories)
protein:	17 g (42% of calories)
fiber:	3 g

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Beef Stew Recipe

2 pounds lean sirloin tip
1 tablespoon olive oil
1 large onion, chopped
4 medium carrots, sliced
2 medium potatoes, cut into pieces
2 medium celery stalks, sliced
2 cups small mushrooms
1 teaspoon dried thyme
1 teaspoon ground mustard
1 cup water
1 cup dry red wine
1 (16 ounce) can no-salt added stewed tomatoes
3 tablespoons all-purpose flour

Trim all excess fat from beef and cut into cubes. Heat olive oil in a large soup pot over medium-high heat until hot. Add beef and quickly brown on all sides.

Add remaining ingredients except flour, salt and pepper. Bring to boil then reduce heat to simmer. Simmer approximately 1 hour or until beef is cooked and vegetables are tender.

Combine flour with a small amount of water in a bowl. Mix with fork or whisk until completely dissolved. Add to stew and continue heating another 5-8 minutes or until thickened.

Makes 8 servings
Serving size: 12 ounce

nutrients per serving
calories:	268
total fat:	7 g (26% of calories)
saturated fat	2 g
cholesterol:	68 mg
sodium	130 mg
carbohydrate:	19 g (31% of calories)
protein:	27 g (43% of calories)
fiber:	3 g

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Potato Leek Soup with Feta Cheese Recipe

Potato Leek Soup with Feta Cheese Recipe

2 medium leeks
36 ounces low-sodium chicken broth
3 medium potatoes, cubed
3 cloves garlic, minced
1 1/2 cups evaporated skim milk
1/4 cup snipped chives
1/2 cup crumbled feta cheese

Cut each leek in half lengthwise and wash under running water ro remove and sand or dirt from between the layers. Then thinly slice leek halves. In a large saucepan, combine the leeks, broth, potatoes and garlic and heat to a boil.

Reduce the heat to medium-low, cover loosely and simmer until the potatoes are tender, about 10-15 minutes. Stir in the milk and chives and simmer just until heated through but don't boil. Sprinkle the feta cheese and serve.

Makes 4 Servings
Serving Size: 12 ounces

nutrients per serving
calories:	244
total fat:	4 g (16% of calories)
saturated fat	3 g
cholesterol:	20 mg
sodium	375 mg
carbohydrate:	37 g (48% of calories)
protein:	24 g (31% of calories)
fiber:	3 g

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White Chili Recipe

White Chili Recipe

1 teaspoon olive oil
1 cup chopped onions
1 clove garlic, mined
1 teaspoon ginger root, minced
1/2 to 1 jalapeno chili, finely chopped
2 cups mushrooms, quartered
1 tablespoon flour
1 pound boneless, skinless chicken breast, cubed
2 (15 ounce cans) cans white beans (Great Northern, navy, lima, etc.), drained
1 (14 1/2 ounce) can reduced-sodium chicken broth
1 teaspoon dried oregano leaves
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 bay leaf
1 small tomato, chopped
2 green onions, thinly sliced
2 tablespoons finely chopped cilantro

Heat oil in a a large saucepan over medium heat until hot. Add cubed chicken and brown. Remove from heat and set aside.

Spray saucepan with nonstick cooking spary. Add chopped onion, garlic, ginger root and jalapeno chili and cook for 5 minutes. Add mushrooms, cook, covered, until mushrooms are soft, about 5 minutes. Stir in flour; cook 1 minute longer.

Add chicken, beans, chicken broth and herbs and heat to boiling. Reduce heat and simmer, covered, until vegetables are tender; about 10 to 15 minutes. Discard bay leaf; season with salt and white pepper to taste. Spoon chili into bowls and top with tomato, green onion and cilantro.

Makes 4 servings
Serving Size: 12 ounces

nutrients per serving
calories:	436
total fat:	4 g (8% of calories)
saturated fat	1 g
cholesterol:	66 mg
sodium	93 mg
carbohydrate:	58 g (52% of calories)
protein:	34 g (40% of calories)
fiber:	13 g

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