Start to table…under one hour…

ITALIAN SAUSAGE SOUP

Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!

~~~~

.

.

1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish

.

In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

Read Full Post »

Just another turkey chili…or is it?

TURKEY QUINOA CHILI

It’s not the same old, same old!  The addition of nutty, nutrient-rich quinoa, not only stretches the meat, in a budget-conscience time but spikes the protein grams, as well.   Add that to the zucchini, sweet orange bell pepper, and two kinds of beans ……it equals loads of flavor!

Filling and hearty, it’s very good for you and my family loved it.  Even better as leftovers.  It freezes great – so make lots for these coming cold winter evenings.  A pan of crusty cornbread and your dinner’s done.

If you haven’t tried Quinoa, don’t be afraid of it. I use it just about anywhere I used to use rice. It cooks practically the same way as rice and takes on the flavors of what you put with it. (1 part dry quinoa to 2 parts water and a little salt). I’ve used it sweet or savory, in salads, casseroles, soups, and now chili.

It does contain carbs, but it also has quite a bit of protein for a plant. It’s a complex carb and is good for us in moderation.

~~~~

 

.

.
1/3 cup quinoa
2/3 cup water
2 tablespoon olive oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Splenda
1 orange bell pepper, chopped
1 zucchini, chopped
1 pound ground turkey OR make it vegetarian and add 1 pkg Morningstar Crumbles
1/2 teaspoon cinnamon
1 tablespoon cumin
2 tablespoons chili powder, or Penzey’s 9000 chili mix (I prefer the mix…it’s more rounded flavor!)
1 teaspoon dried oregano
1 teaspoon unsweetened cocoa powder
1 chipotle pepper in adobo sauce, minced
One 28 ounce can crushed tomatoes
On 15 ounce can chicken broth
One 15 ounce cans black beans, drained and rinsed
One 15 ouce can red beans, drained and rinsed

In a small saucepan bring 2/3 cup water to boil; add quinoa, reduce heat to low and simmer for 15-20 minutes, or until quinoa is tender and all water is absorbed. (The little ‘tail’ should be showing on each grain.) Set aside.

In a large stockpot heat the olive oil over medium heat. Saute onion and garlic with Splenda until soft. Stir in zucchini and pepper and cook for 5 minutes. Add ground turkey and break up into chunks. Cook until no longer pink, but not cooked completely through.

Stir in cinnamon, chili powder, cumin, chili powder/mix, oregano, cocoa powder, chipotle pepper, tomatoes, chicken broth, and beans; simmer for 20 minutes.

Add the quinoa and simmer for an additional 5 minutes. Makes 10 servings, about 1 cup each.

Per Serving: Calories 206; Protein 19 g; Fat 7 g; Carbs 13 g; Sugar 1 g; Sodium 281 mg

Read Full Post »

Fish and Zucchini – how much healthier can you get?!

FISH & ZUCCHINI

A dish full of good for you veggies and high-protein fish – moist flavorful protein and very low in simple carbs.

This dish is easy to put together…while it’s simmering make a pot of rice for your family (use chicken broth for part of the water and throw in some herbs) and toss together a crispy green salad. Dinner’s ready with hardly any fuss.

~~~~

 

 

2 tablespoons olive oil
1 medium onion, diced
1 cup diced zucchini
1/2 cup diced celery
2 garlic cloves, minced
One 14.5 ounce can diced tomatoes, undrained
2 tablespoons minced fresh parsley, or 2 teaspoons dried parsley
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
1 bay leaf
1 pound Talapia or other firm, white fish, cut into 1-inch pieces (OR shrimp)
1/4 cup cold water
1 teaspoon cornstarch

In a large skillet, cook onion, celery, zucchini, and garlic in olive oil over medium heat until tender – about 5 minutes. Stir in undrained tomatoes, salt, paprika, cayenne pepper, and bay leaf. Bring to boil; reduce heat. Cover and simmer for 15 minutes.

Discard bay leaf. In a small bowl stir together water and cornstarch. Stir cornstarch mixture and fish into tomato mixture. Simmer over low heat 5-7 minutes or until thickened and fish flakes easily with a fork. Makes 6 servings.

Per Serving: 142 Cal; 15 g Protein; 6 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 60 mg Sodium

Read Full Post »

Make your chocolate healthier – add Zucchini!!

COCOA ZUCCHINI CAKE WITH ORANGE CREAM

This little snack cake isn’t overly sweet, and has a wonderful moistness from the zucchini.  Topped with orange-scented cream, it’s the perfect afternoon pick-me-up while sipping your latte.

~~~~

 

 

Vegetable cooking spray
1/2 cup flour
3/4 cup almond flour – such as Bob’s Red Mill brand
1/4 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
1/8 teaspoon salt
1/4 cup butter, softened
1/2 cup + 2 tablespoons Whey Low Granular (or sugar if not watching carbs)
1 large egg
1/4 cup buttermilk
1/2 teaspoon vanilla extract
1 cup shredded zucchini
2 ounces sugar free dark, or 70% cacao chocolate, chopped

Preheat oven to 350 degrees. Coat 8×8 inch baking pan with vegetable cooking spray and set aside.

In a medium bowl stir together the flour, almond flour, cocoa powder, soda, baking powder, cinnamon, and salt; set aside.

In a large bowl beat until light and fluffy the softened butter and sugar sub. Beat in the egg, buttermilk, and vanilla. Gradually stir in dry ingredients just until moistened. Fold in zucchini and chips, if using.

Bake for 20-25 minutes or until tester comes out with moist crumbs. Do not overbake. Allow to cool on wire rack. Serve with orange cream if desired. Makes 9 servings.

Per Serving: Calories 161; Protein 5 g; Fat 12 g; Carbs 8 g; Sugar 2 g; Sodium 119 mg

ORANGE CREAM

1/2 cup heavy whipping cream
2 tablespoons fresh orange juice
1 teaspoon fresh grated orange rind
1/2 teaspoon vanilla
3 tablespoons Splenda

In a medium bowl combine cream, orange juice, orange rind, vanilla, and Splenda. Beat until soft peaks form.

Read Full Post »

Have an over-abundant zucchini plant…or 10?

CREAMY ZUCCHINI SOUP

Here’s a delectable solution!

I make a lot of soup and this is one of our favorites.  Very fresh and bright – it can be left chunky or pureed for a smooth creamy version.

You can use the green zucchini or the yellow summer squash or walk on the wild side and use both .

~~~~

 

 

1 tablespoon butter
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
3 cups diced zucchini (3 medium)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 1/4 teaspoon basil
1 teaspoon parsley
1/4 teaspoon oregano
1/8 teaspoon tarragon
1/4 teaspoon Splenda or sugar
Dash freshly grated nutmeg
Pinch red pepper flakes, or to taste
2 cups chicken broth
3/4 cup evaporated milk

In a large saucepan heat butter and olive oil over medium-low heat. Add onion and garlic and cook over medium-low heat for 15 minutes or until very tender and translucent. Add zucchini, salt, pepper, basil, parsley, oregano, tarragon, Splenda, nutmeg, and red pepper flakes and cook for 2 minutes. Stir in broth and milk. Bring to a simmer and cook until zucchini are tender. Remove from heat and puree, either in a blender, processor, or with an immersion blender. Makes 5 servings.

Per Serving: Calories 136; Protein 6 g; Fat 9 g; Carbs 9 g; Sugar 3 g; Sodium 606 mg

Read Full Post »

Quick high-protein lunch or appetizers – so good, so easy!

CREAMY GARDEN TURKEY ROLL UPS

Kids LOVE these…and they’re so excited to eat rolled up turkey, they forget to notice the vegetables!

These are quick to make and keep well in the refrigerator for a super easy grab-n-go lunch. You can vary the veggie ingredients to suit your taste or what’s on hand in the fridge…go nuts with other seasonings. Pair them with some soy chips and you’ve got a complete meal that will keep you full for hours!

~~~~

 

One 8-ounce pkg fat-free cream cheese
1/4 cup finely shredded carrot
1/4 cup finely shredded zucchini
1 tablespoon dried No Sugar Added cranberries, chopped
1/2 teaspoon dill weed
Pinch of garlic powder
Kosher salt and black pepper to taste
Six ounces roasted turkey breast, deli sliced

In a small bowl combine cream cheese, carrot, zucchini, cranberries, dill weed, and garlic powder. Season with salt and pepper if desired. Place 2 tablespoons of cream cheese mixture onto each slice of turkey. Roll up tightly and wrap in plastic wrap. Allow to chill for two hours. Makes six servings.

Per Serving: 81 Cal; 10 g Protein; 1 g Tot Fat; 7 g Carb; 0 g Fiber; 4 g Sugar; 578 mg Sodium

Read Full Post »

Need to hide some veggies?

ZUCCHINI MEATLOAF

I grew a kiddo that wouldn’t eat anything green…and even this meatloaf might have been pushin’ it.  He was a super-duper veggie detective!

I bet most kids would eat this up, though.  And the zucchini keeps the meatloaf very moist. (I’ve also made this with the ground mixed light/dark turkey….SUPER!)

~~~~

 

Vegetable cooking spray

2 eggs

1/2 cup milk

1/2 cup oatmeal, ground

1 cup shredded zucchini

1/3 cup finely diced onion

2 tablespoons chopped fresh parsley

1 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon dry mustard powder

1 1/2 pounds ground chuck

1/2 cup marinara sauce

1 tablespoon grated Parmesan

Preheat oven to 350 degrees.  Coat a large loaf pan (or three mini loaf pans) or a large casserole dish with the vegetable cooking spray and set aside.

In a large bowl beat the egg with a fork.  Mix in milk and ground oatmeal and allow to rest for a few minutes.  To the egg mixture stir in the zucchini, onion, parsley, salt, pepper, basil, oregano, and mustard powder.  Add ground beef and gently combine.  Place in your prepared pan and press down slightly.  (Form into a loaf, but don’t pack the meat tightly, if using a casserole dish.)

In a small bowl combine the marinara sauce and Parmesan cheese.  Spread on top of meat.  Bake for 1-1 1/4 hours (35-40 minutes in mini pans) or until a meat thermometer registers 160 degrees.  Allow meatloaf to rest for about 5 minutes before slicing.  (This is very juicy from the zucchini and you may need to pour off the liquid in the pans.)  Makes 6 servings.

Per 6 Serving: 274 Cals; 25 g Protein; 9 g Tot Fat; 13 g Carb; 2 g Fiber; 2 g Sugar; 607 mg Sodium

Read Full Post »