Archive for August, 2016


Onion, Kale, Chickpea, and Chicken Soup RecipeSource: Cooking Light

Ingredients

1 tablespoon olive oil
1 cup prechopped onion
1/2 cup diagonally cut carrot
1/2 teaspoon crushed red pepper
3/8 teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce

Preparation

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.

Nutritional Information

Calories 264
Fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg
Advertisements
Crisp Cauliflower Fritters Recipe
Photo: Jason Wallis; Styling: Cindy Barr
Serves 4 (serving size: 2 fritters and 1 tablespoon sauce)

Ingredients

1 (10-ounce) package steam-in-bag fresh cauliflower florets
1/2 cup prechopped onion
2 tablespoons whole-wheat flour
2 teaspoons minced fresh garlic
5/8 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/4 teaspoon grated lemon rind
3/4 cup refrigerated shredded hash brown potatoes
2 ounces white cheddar cheese, shredded (about 1/2 cup)
2 large eggs, lightly beaten
2 teaspoons olive oil
1/4 cup plain 2% Greek yogurt
2 tablespoons minced green onions
2 tablespoons canola mayonnaise
2 teaspoons fresh lemon juice

Preparation

1. Prepare cauliflower according to directions. Place in a bowl; mash with a potato masher. Stir in onion, flour, garlic, 1/2 teaspoon salt, pepper, rind, potatoes, cheese, and eggs. Form into 8 patties. Heat a large nonstick skillet over medium-high heat. Add oil; swirl. Cook patties 4 minutes on each side. Combine 1/8 teaspoon salt, yogurt, and remaining ingredients; serve sauce with fritters.

Nutritional Information

Calories 212
Fat 11.9 g
Satfat 3.9 g
Monofat 3.8 g
Polyfat 1.6 g
Protein 10.9 g
Carbohydrate 16.7 g
Fiber 2.9 g
Cholesterol 109 mg
Iron 1.4 mg
Sodium 521 mg
Calcium 156 mg
%d bloggers like this: