Flaky fish…Creamy broth…Confetti veggies – them’s good eats!

ROASTED RED PEPPER AND FISH CHOWDER

This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness  - and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.

 

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1 1/2 cup diced red peppers (1 large)
1 1/2 tablespoons olive oil
1 cup frozen corn, thawed
1 cup diced onion
2 cloves garlic, minced
2 tablespoons flour
Two 14.5 ounce cans reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon tarragon
1/4 teaspoon lemon pepper
1/2 teaspoon parsley
1/2 teaspoon oregano
Dash freshly grated nutmeg
Pinch red pepper flakes
1/2 cup fat-free half & half or evaporated milk
3/4 -1 pound halibut, tilapia or other firm white fish, cut into bite-sized pieces

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4  servings – about 1 1/4 cups each.

Per Serving: 249 Cal; 25 g Protein; 8 g Tot Fat; 16 g Carb; 2 g Fiber; 4 g Sugar; 330 mg Sodium

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Freezing? Warm up with creamy, protein-filled comfort!

CURRIED WILD RICE & CHICKEN CHOWDER

I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.

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1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley

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In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

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Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

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Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

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Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium

 

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Creamy, warm, and filling…

SALMON CHOWDER

This recipe uses a homemade spice blend that I keep just for fish dishes (recipe below). Then when you make the chowder again you have it on hand. It’s good sprinkled on scrambled eggs or in a quiche…Ooooo a salmon quiche….there ya go!

I like to bake off the salmon before adding it at the last minute to the soup…but you could certainly drop 1-inch raw chunks into the base and letting it simmer away for the last few minutes. Either method will give you a smooth, comforting chowder.

Don’t judge a recipe by the length of ingredients…. This one’s easy!

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4 slices bacon, diced (turkey bacon if you prefer)
1 tablespoon olive oil
1 cup diced onion
1 garlic clove, minced
1 teaspoon sugar or Splenda
2 1/2 tablespoons flour
1 1/4 teaspoons Spice Blend (see below)
Dash nutmeg
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon white pepper
One 14.5 oz can chicken broth
1 cup Half & Half  (stats are for fat free)
1 cup 2% milk
1 1/2 pounds fresh salmon, cooked.

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Bake or grill salmon. Flake or tear into one-inch chunks and set aside.

In stockpot over low heat, add olive oil and diced bacon. Cook until bacon is crispy. Add onion, and garlic. Cook until onion is soft, 8 to 10 minutes. Add flour and seasoning and stir for 1 minute.

Increase heat to medium and add broth , cream, and milk.  Simmer for 10 minutes or until thickened, stirring frequently. Reduce heat to low and add salmon. Heat through.  Makes 8 servings approx 3/4 cup each.

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Spice Blend

2 teaspoons oregano
2 teaspoons parsley
1 teaspoon marjoram
1 teaspoon dill
2 teaspoons thyme
1/2 teaspoon sage
2 teaspoons rosemary
1 teaspoon tarragon

Mix well and store in a glass jar or Ziploc bag.

Calories: 270; Total Fat: 11 g; ;  Sodium: 317 mg;  Carbohydrates: 12 g;  Fiber: 1 g;  Sugar: 5 g;  Protein: 23 g

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High fiber…high flavor…good for you carbs!

CURRIED LENTILS

A great vegetarian dish by itself…or add some ham, turkey, even beef to it and kick up the protein even more. This thickens as it sets for a day or so and is hearty for a quick lunch. Make up a pot of fragrant Basmati rice to ladle it over for your family and there’s your complete meal!

Don’t be afraid of lentils. They are pretty hard to mess up…just let them simmer until they are soft. If the liquid starts to get low, add some more broth. You can use red, yellow, beluga or the regular old lentils you find everywhere.

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1 1/2 tablespoons olive oil
2 cups onion, chopped
1 cup carrots, chopped
1 cup celery, chopped
1/2 cup yellow bell pepper, chopped
2 large garlic cloves, minced
2 tablespoons curry powder
1/8 teaspoon cayenne
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried cilanto
1 tablespoon finely minced fresh ginger root
2 cups lentils
8-9 cups vegetable or chicken stock
One 15-oz can lite coconut milk

In a large stockpot heat olive oil over medium heat. Add onions, carrots, celery, yellow pepper, and garlic. Cook for 10 minutes or until softened. Add curry powder, cayenne, cumin, salt, black pepper, cilantro, and ginger root. Cook for 2 minutes or until spices are very fragrant.

Stir in 8 cups of the broth and coconut milk. Bring to a boil and reduce heat to low. Simmer for 30 minutes or until lentils are tender. If it gets too thick before they are done, add more broth. Makes approx ten 1-cup servings.

Per Serving: 190 Cal; 9 g Protein; 6 g Tot Fat; 16 g Carb; 5 g Fiber; 4 g Sugar; 722 mg Sodium

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Thick and filling…

WHITE BEAN & SWEET ITALIAN TURKEY SAUSAGE SOUP

This soup is creamy, slightly spicy and full of nutritious goodies. With lots of protein and complex carbs, it’s the perfect lunch to pack or an easy week-night meal.

Serve to your family with a crisp green salad and some crusty, warm whole grain rolls.

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1 tablespoon olive oil
1 onion, finely diced
2 cloves garlic, minced
1 large red pepper, diced
1/2 pound Sweet Italian turkey sausage, bulk or if using links, casings removed
1 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon sage
1/4 teaspoon rosemary
1/4 teaspoon red pepper flakes
1/2 teaspoon salt or to taste
1/2 teaspoon black pepper
4 cups low-sodium chicken broth
Two 15-ounce can Cannellini beans (white kidney beans), drained and divided
1/2 cup frozen spinach, thawed and squeezed dry
1/2 cup fat-free half & half
1/4 cup freshly grated Parmesan cheese, for garnish

In a stockpot heat the olive oil over medium heat. Add onions, garlic, and red pepper and sauté until onions are tender. Stir in sausage and cook until no longer pink. Add basil, oregano, sage, rosemary, red pepper flakes, salt, and black pepper. Stir in chicken broth. Bring to a boil, reduce heat and simmer for 10-15 minutes.

With a fork coarsely mash the beans from one can. Add to broth mixture. Stir in remaining can of beans, spinach, and fat-free half & half. Allow to simmer for 10 minutes. Serve with freshly grated Parmesan cheese. Makes approx. 8 one-cup servings.

Per Serving: Calories 280; Protein 17 g; Fat 10 g; Carbs 16; Sugar 3 g; Sodium 893 mg

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Creamy Broccoli Chowder – comfort in a bowl.

CREAMY BROCCOLI CHOWDER

This chowder is one that I turn to a lot, especially when I want a soothing and substantial meal. You can swap the broccoli for any other vegetable.  The cheese is optional and gives a completely different taste.  The carbs come from the garden vegetables and it’s the perfect soup to add some unflavored protein powder to, to up the grams.

Put together some grilled deli turkey and avocado sandwiches for your family (roll up a slice of turkey around a wedge of avocado for yourself) and there’s your complete meal.

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3 tablespoons olive oil
2 tablespoons butter
1 sweet onion, diced
2 carrots, shredded
4 tablespoons flour
1/2 teaspoon nutmeg
1 teaspoon Kosher salt
1/2 teaspoon black pepper
3 cups 2% milk
One 15-ounce can chicken broth
5-6 cups chopped broccoli
1 1/2 cups reduced fat shredded cheddar cheese (optional)

In a large stockpot heat oil and butter over medium-low. Add onion and carrots and let simmer 15 minutes. Add flour, nutmeg, salt, and black pepper.  Stir in milk, chicken broth, and broccoli. Simmer over low heat for about 1-1/1/2 hours, stirring frequently. Add cheese just before serving, if using. Makes approx 10 1-cup servings.

Per Serving: Calories 199; Protein 4 g; Fat 8 g; Carbs 20 g; Sugar 5 g; Sodium 249 mg

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Golden, warm chowder – comfort in a bowl!

CHEESY CHICKEN & CAULIFLOWER CHOWDER

This is one of my most popular recipes and you’ll know why, if you make it!

Creamy, cheesy, full of good for you chicken and cauliflower – it’s quick and easy to get on the table.  Leftovers are even better! (Leave out the chicken, add more cauliflower, if you want a vegetarian version.)

Serve it with whole-grain rolls and a gorgeous, crisp green salad…when’s dinner?  I’ll be right over.

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1 tablespoon olive oil
1 teaspoon butter
1 clove garlic, chopped
1 small onion, chopped
3 medium carrots, sliced
3 cups chopped cauliflower (about 1 head)
Two 14-ounce cans, reduced-sodium chicken broth
1 teaspoon Splenda
1/8 teaspoon nutmeg
1/4 teaspoon dried basil
Kosher salt and black pepper
3 cups cubed cooked chicken
1/4 cup flour
1 cup milk
2 tablespoons reduced-fat cream cheese
4 ounces cheddar cheese, shredded

In a large saucepan, sauté the garlic and onion in olive oil and butter until soft. Add carrots, cauliflower, broth, Splenda, nutmeg, basil, salt, and pepper. Bring to a boil, reduce heat and simmer for 15 minutes or until vegetables are tender. Add chicken and heat through. In a small bowl combine flour and milk until smooth. Add to chicken mixture. Bring to a boil and cook and stir for 2 minutes or until thickened. Remove from heat. Add cream cheese and cheddar. Stir until melted.

Makes 8 servings.
Per Serving: Calories 222; Protein 22 g; Fat 9 g; NET Carbs 7 g; (Fiber 2 g); Sugar 4 g; Sodium 421 mg

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