Posts Tagged ‘carrots’

LENTIL BARLEY SOUP

(AKKK…I was almost tempted to use Rachel Ray’s term and call it a Stewp…Stoup ?… – but I’ll control myself.)  This is very soupy the first day, and then gets thick and more like a stew.  Whatever….it’s wonderful, and adding in some unflavored protein powder can still give you a great shot of Pro without any meat.

Although ladling it over shredded chicken or some chunks of cooked white fish would be great.  The carbs are complex ones and are safe for those who are troubled  by carb cravings.

For your family, serve it with grilled cheese on whole-grain bread and a Caesar Salad – quick and easy, and leftovers are even better!

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2 tablespoons olive oil
One large onion, chopped
One garlic clove, minced
Two celery ribs, diced
Two carrots, diced
6 cups low-sodium vegetable broth (or chicken or beef)
One 28-ounce can diced tomatoes, undrained
3/4 cup dry lentils
2/3 cup pearl barley
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
Salt to taste
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In a stock pot, heat oil over medium-low heat. Sauté onion, garlic, celery, and carrots in oil until onion is tender. Add broth, tomatoes, lentils, barley, oregano, rosemary, pepper, and salt. Bring to a boil over medium-high heat.

Reduce heat to low and simmer, covered for one hour or until lentils and barley are tender, stirring occasionally. Add 1/4 cup water or broth if soup gets too thick before the barley and lentils are soft.  Makes approx. TEN 1-cup servings.

Per serving:  Calories 151; Protein 8 g; Fat 4 g; Carbs 13 g; Sugar 2 g; Sodium 355 mg

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BLOG

TUNA SALAD with EGG & CARROTS

I have no idea what’s up with the neon carrots.   Just super healthy, I guess!  Anyway…

Wrap this quick and flavorful salad in a crunchy lettuce leaf and grab a bag of your favorite Soy Chips for a fast and nutritious lunch.

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Two 6-ounce cans solid white tuna in water, drained and flaked in big chunks
2 hard-boiled eggs, finely minced
1/4 cup finely grated carrot
1 tablespoon green onion, finely chopped
1/4 cup reduced-fat mayonnaise (my favorite is Hellman’s/Best Foods)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon finely chopped dill pickle OR sweet pickle relish
1 tablespoon dill pickle juice

In a small bowl combine the tuna, eggs, carrot, green onion, mayonnaise, salt, pepper, pickle, and pickle juice. Mix until well combined. Makes 4 servings.

Per Serving: Calories 211; Protein 23 g; Fat 7 g; Carbs 1g; Sugar 1 g; Sodium 520 mg

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BLOGS

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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CHICKEN POT PIE IN CREPES

So beautiful!   Homey-old-fashioned gets updated and elegant in this dish.

I’ve taken my family-favorite casserole and removed the carby crust – kept the gorgeous filling and simply rolled it in my higher-protein-lower-carb crepes.

You can’t go wrong with this.  Even if you didn’t tackle the crepe making and just ate the filling – it’s still great!

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Crepes:

4 eggs

1/2 cup ricotta

4 tablespoons flour

Pinch of salt

3 tablespoons milk

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In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, and milk. Allow to sit for 15 minutes.

Heat an 8-inch nonstick skillet over medium-low heat. Coat with vegetable cooking spray when hot. Pour in 2 tablespoons of batter and swirl the pan to coat the entire surface in a thin layer. Allow to cook, without turning, until completely done. The top should be no longer shiny and when you touch it it’s not wet. The bottom will be have a very slight golden color. If it’s too dark, lower the heat.

(These can be impossible to flip and they don’t need to be, so don’t try if you don’t want to.  I do sometimes to get the same color on each side, but they are done when it’s dry on the top.) Gently loosen the edges with a spatula and slide out of the pan onto a plate. Very lightly spray the top with vegetable spray – this way you can stack them on top of each other.

Lightly coat the pan with cooking spray before each crepe. Proceed with above directions until batter is gone. Allow the crepes to cool to room temperature and then wrap the plate tightly with plastic wrap. These keep well in the fridge – unfilled – for several days.

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Filling:

3 tablespoons butter

1/4 cup diced onion

1/4 cup finely diced celery

1/2 cup finely diced, or shredded carrots

3 tablespoons flour

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon sage

1 teaspoon thyme

1 teaspoon Splenda/sugar (brings out the flavors, yes it does!)

Dash grated fresh nutmeg

3/4 cup chicken broth

3/4 cup ff half & half

1 cup frozen peas, thawed

2 cups diced or shredded, cooked chicken

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Melt butter over medium-low heat. Add onion, celery, and carrots, and slowly cook until soft, about 5-7 minutes. Stir in flour and cook for one minute. Add salt, pepper, sage, thyme, Splenda, and nutmeg. Whisk in chicken broth and cream. Cook until bubbly and boil for one minute, stirring constantly. Remove from heat and stir in peas and chicken. Cook for one minute to heat through. Makes twelve 1-crepe servings.

Per Weight loss surgery-size serving: 150 Cal; 13 g Protein; 7 g Tot Fat; 8 g Carb; 1 g Fiber; 1 g Sugar; 290 mg Sodium

A normal sized serving would be doubled.

 

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