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2013 Early Spring

Wild Carolina Jasmine Feburary 2013 North Florida….looks to be an early spring

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Carrot-Parsnip Soup with Parsnip Chips Recipe

Serves 6

Ingredients

  • 2 tablespoons olive oil, divided $
  • 2 1/2 cups chopped yellow onion
  • 3 cups coarsely chopped parsnip (about 1 pound)
  • 3 cups water
  • 2 1/2 cups coarsely chopped carrot (about 1 pound)
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (1/8-inch-thick) slices parsnip
  • 1 tablespoon chopped fresh chives

Preparation

  1. Heat 1 teaspoon oil in a Dutch oven over medium heat. Add the onion, and cook 10 minutes or until tender, stirring occasionally. Add chopped parsnip, water, carrot, and broth; bring to a boil. Reduce heat, and simmer 50 minutes or until vegetables are tender. Remove from heat; let stand 5 minutes.
  2. Place half of carrot mixture in a blender; process until smooth. Pour pureed carrot mixture in a large bowl. Repeat procedure with remaining carrot mixture. Stir in salt and pepper.
  3. Heat remaining 5 teaspoons oil in a small saucepan over medium-high heat. Add parsnip slices; cook 5 minutes or until lightly browned, turning occasionally. Drain on paper towels. Sprinkle parsnip chips and chives over soup.
Note:Stir in more water or broth if you prefer a thinner consistency.

Cooking Light
DECEMBER 2004

Nutritional Information

Amount per serving

  • Calories: 159
  • Calories from fat: 28%
  • Fat: 4.9g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 3.7g
  • Carbohydrate: 26.4g
  • Fiber: 6.4g
  • Cholesterol: 0.0mg
  • Iron: 0.8mg
  • Sodium: 388mg
  • Calcium: 61mg

 

Photo: José Picayo; Styling: Jocelyne Beaudoin
Serves 8
Ingredients
  • 2 red bell peppers
  • 2 large fennel bulbs with stalks
  • 2 tablespoons extra-virgin olive oil
  • 2 cups chopped leek (about 2 medium)
  • 1 cup chopped shallots (about 2 large)
  • 1 tablespoon chopped fresh thyme
  • 3/8 teaspoon salt
  • 2 cups fat-free, lower-sodium chicken broth
  • 1 cup water
  • 1 bay leaf
  • 4 ounces fresh spinach
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup fat-free Greek yogurt $
  • 1 teaspoon grated lemon rind
  • 1 teaspoon fresh lemon juice
  • Dash of ground red pepper

Preparation

  1. 1. Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and chop; set aside.
  2. 2. Trim tough outer leaves from fennel. Mince feathery fronds to measure 2 tablespoons; set aside. Remove and discard stalks. Cut bulbs in half lengthwise; discard core. Chop bulbs to measure about 4 cups.
  3. 3. Heat oil in a large Dutch oven over medium heat. Add fennel bulb, leek, and next 3 ingredients (through salt); cover and cook 10 minutes, stirring occasionally. Add broth, water, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Discard bay leaf. Stir in spinach and black pepper. Remove from heat; cover and let stand 5 minutes at room temperature.
  4. 4. Pour half of fennel mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining fennel mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until thoroughly heated.
  5. 5. Combine roasted bell peppers, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor; process until smooth.
  6. 6. Ladle about 3/4 cup soup into each of 8 bowls; top each serving with 2 tablespoons yogurt mixture. Garnish with fennel fronds.

Robin Bashinsky, Cooking Light
DECEMBER 2010

Nutritional Information

Amount per serving

  • Calories: 96
  • Fat: 3.8g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 4g
  • Carbohydrate: 13g
  • Fiber: 3g
  • Cholesterol: 0.0mg
  • Iron: 1.8mg
  • Sodium: 255mg
  • Calcium: 73mg

Photo: Randy Mayor; Stylist: Cindy Barr

Ingredients

  • 3 red bell peppers, halved and seeded
  • 3 ears shucked corn
  • 1 1/2 pounds tomatoes, halved, seeded, and peeled (about 4)
  • 2 tablespoons extra-virgin olive oil
  • 4 cups chopped onion (about 2 medium)
  • 3 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled blue cheese
  • 2 tablespoons chopped fresh chives

Preparation

  1. 1. Prepare grill to medium-high heat.
  2. 2. Arrange bell peppers, skin side down, and corn in a single layer on a grill rack; grill 5 minutes, turning corn occasionally. Add tomatoes; grill an additional 5 minutes or until vegetables are slightly charred. Remove from heat; cool 10 minutes. Coarsely chop tomatoes and bell peppers; place in a medium bowl. Cut kernels from ears of corn; add to tomato mixture.
  3. 3. Heat oil in a large Dutch oven over medium heat. Add onion; cook 7 minutes or until tender, stirring occasionally. Stir in tomato mixture; cook 3 minutes, stirring occasionally. Increase heat to high, and stir in broth. Bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are tender. Cool 20 minutes.
  4. 4. Place one-third of tomato mixture in a blender; process until smooth. Place pureed mixture in a large bowl. Repeat procedure twice with remaining tomato mixture. Wipe pan clean with paper towels. Press tomato mixture through a sieve into pan; discard solids. Place pan over medium heat; cook until thoroughly heated. Stir in salt and black pepper. Ladle about 1 1/2 cups soup into each of 6 bowls; top each serving with 2 teaspoons cheese and 1 teaspoon chives.

Joanne Weir, Cooking Light
JUNE 2009

Nutritional Information

Amount per serving

  • Calories: 155
  • Fat: 7.2g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 1.2g
  • Protein: 5.4g
  • Carbohydrate: 21g
  • Fiber: 4.4g
  • Cholesterol: 4mg
  • Iron: 1.1mg
  • Sodium: 620mg
  • Calcium: 45mg

Ingredients

Serves 6

  • 1 1/2 cups green split peas
  • 2 teaspoons olive oil, divided $
  • 2 cups chopped onion
  • 1 cup diced carrot $
  • 1 bay leaf
  • 1 tablespoon minced garlic cloves, divided (about 3 cloves)
  • 1 tablespoon minced fresh rosemary, divided
  • 1 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1 tablespoon tomato paste
  • 1 tablespoon low-sodium soy sauce
  • 4 cups water
  • 2 cups Vegetable Stock or 1 (14 1/2-ounce) can vegetable broth
  • 1 teaspoon salt
  • 1/4 cup chopped fresh parsley
  • 1/4 cup low-fat sour cream $

Preparation

  1. Sort and wash peas; cover with water to 2 inches above peas, and set aside. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté 5 minutes, stirring frequently. Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook 3 minutes. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.
  2. Drain peas. Add peas, 4 cups water, Vegetable Stock, and salt to onion mixture; bring to a boil. Cover, reduce heat to medium-low, and simmer 1 hour, stirring often. Discard bay leaf. Place half of soup in blender or food processor; process until smooth. Pour pureéd soup into a bowl. Repeat procedure with remaining soup.
  3. Combine 1 teaspoon oil, 1 teaspoon garlic, 2 teaspoons rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.
  4. Note: If you use canned broth instead of Vegetable Stock, omit the added salt.

Cooking Light
DECEMBER 1999

Nutritional Information

Amount per serving

  • Calories: 233
  • Calories from fat: 14%
  • Fat: 3.5g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.5g
  • Protein: 13.7g
  • Carbohydrate: 38.7g
  • Fiber: 4.8g
  • Cholesterol: 4mg
  • Iron: 2.9mg
  • Sodium: 559mg
  • Calcium: 65mg

Healthy Sausage, Kale, and Bean Soup Recipe

Serves 4

 

Ingredients

  • 4 ounces Cajun smoked sausage, chopped
  • 3 cups fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 6 cups coarsely chopped kale (about 8 ounces)
  • 1 (16-ounce) can navy beans, drained and rinsed

Preparation

  1. Heat a large saucepan over medium-high heat. Add smoked sausage to pan; cook 2 minutes, stirring occasionally. Add chicken broth and diced tomatoes; bring to a boil over high heat. Stir in the kale. Reduce heat, and simmer 4 minutes or until the kale is tender. Stir in beans, and cook 1 minute or until soup is thoroughly heated.

Cooking Light
DECEMBER 2003

Nutritional Information

Amount per serving

  • Calories: 280
  • Calories from fat: 29%
  • Fat: 9g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 1.4g
  • Protein: 17g
  • Carbohydrate: 33.6g
  • Fiber: 2.8g
  • Cholesterol: 20mg
  • Iron: 3.4mg
  • Sodium: 924mg
  • Calcium: 153mg
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