Super Soup

recipe courtesy of HFPN

Rather than taking a pill, how about a bowl of soup that delivers A, C, folic acid, calcium, iron, and vitamin K in addition to phytochemicals that are thought to play a role in cancer prevention? Plus, it tastes better than a pill! The staple for this easy soup is kale, which is a cold weather vegetable, but is available year round in most parts of the country.

Ingredients: 

¼ cup dried chickpeas, soaked overnight in water
¼ cup dried kidney beans, soaked overnight in water
4 ½ cups fat-free chicken (or vegetable) stock
1 cup chopped green kale
1 medium carrot, peeled and diced
½ onion, diced (½ - 1 cup)
1 cup thinly sliced green cabbage
½ large potato, peeled and diced
1 garlic clove, minced
2 teaspoons red wine vinegar 

Directions:

Drain and rinse the chickpeas and beans. In a large pot combine them with the chicken (or vegetable) stock and bring to a boil over high heat. 

Reduce the heat to medium and cook for 40 minutes.
Add the remaining ingredients and simmer until the beans are cooked through and tender, about 20 minutes.

Serves: 6 Servings
Nutrition Facts (per serving)
Calories       108 
Fat (g)     1
Saturated Fat (g)     0
Cholesterol (mg)     -
Sodium (mg)     -
Carbohydrate (g)     16
Fiber (g)     5
Protein (g)     9
Calcium (mg)     -

Chilled Creamy Red Pepper Soup

recipe courtesy of marksdailyapple

 

2 servings
Ingredients:
    2 roasted red bell peppers
    1 14-ounce can coconut milk
    1 cup chilled chicken stock (remove any fat)
    1 teaspoon cumin
    Sea salt to taste
Instructions:
You can buy roasted red peppers or buy raw red peppers and roast them yourself.

(To roast the red peppers: If you have a gas stove, place the whole pepper over the flame. The peppers can also be blackened on a grill or under a broiler. Turn as each side of the pepper blackens. Place the blackened pepper in a plastic bag or a covered container to steam briefly (so the skin is easier to remove) then rub off the blackened skin. Cut the pepper open and run under water to remove all the remaining skin and seeds.)
Puree the roasted peppers in the blender with the coconut milk, chicken stock and cumin until smooth. Add sea salt to taste. Chill completely before serving

Stuffed Portobello Mushrooms with Cilantro Pesto

recipe courtesy of HFPN

Ingredients: 

Nonstick cooking spray
8 large portobello mushrooms (5-6 in. diameter)
1 cup zucchini, finely chopped
1 cup carrots, shredded
3 green onions, thinly sliced
4 Tablespoons unseasoned breadcrumbs
1/2 cup shredded, reduced-fat mozzarella cheese
1 cup loosely packed spinach leaves
1/4 cup finely chopped cilantro
3 cloves garlic
1/4 teaspoon ground cumin
1 Tablespoon fat-free parmesan cheese
1-2 teaspoons olive oil
1-2 teaspoons lemon juice
1-2 Tablespoons water
Salt and pepper to taste 

Preparation:

Combine all ingredients except olive oil, lemon juice and water in a blender and pulse blend until coarsely chopped. Gradually add olive oil and lemon juice until mixture is finely chopped. Add enough water to make a paste. Stir in salt and pepper and use at room temperature. Spinach-Cilantro Pesto is also great with pasta and other vegetables. Remove mushroom stems and chop. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add mushrooms stems, zucchini, carrots and green onions and sauté until crisp-tender (8-10 minutes). Stir in breadcrumbs and Pesto and season with salt and pepper. Spoon vegetable mixture into caps. Line a baking sheet with aluminum foil and spray with nonstick cooking spray. Arrange mushrooms on pan and roast at 425 degrees until mushrooms are tender, about 15 minutes. Sprinkle mushrooms with cheese and continue roasting for 5 minutes.

Makes: 4 Servings
Serving Size: 2 Stuffed Mushrooms
 

Nutrition Facts (per serving)
Calories       185
Fat (g)     4
Saturated Fat (g)     1
Cholesterol (mg)     7
Sodium (mg)     206
Carbohydrate (g)     19
Fiber (g)     6
Protein (g)     16
Calcium (mg)     0

Basil & Chive Chicken Breast

recipe courtesy of HFPN

Ingredients: 

1/3 oz. Sweet Basil – Dried
¼ oz. Chives – Dried
¼ Cup Fresh Lemon Juice
¼ Cup White Wine
½ oz. Garlic – Fresh, Minced
½ Tsp Ground Black Pepper
½ Cup Olive Oil
1 tsp coarse salt
6, 4 oz. Chicken Breasts – Boneless, Skinless, Raw

Instructions: 

1. Combine basil, chives, lemon juice, white wine, garlic, black pepper and olive oil for marinade. Whisk until well-blended.
2. Pour marinade over chicken, turning to evenly coat. Refrigerate for 24 hours to marinate. Drain and discard excess marinade.
3. Arrange chicken on baking sheets. Bake in a 350 degree F. standard (325 degree F. convection) oven for 20 to 25 minutes or until chicken is thoroughly cooked.

Serves: 6
Serving Size: 1 Chicken Breasts
Nutrition Facts (per serving)
Calories       168  
Fat (g)     6.1
Saturated Fat (g)     1.3
Cholesterol (mg)     70
Sodium (mg)     62
Carbohydrate (g)     0.6
Fiber (g)     0.2
Protein (g)     25.8
Calcium (mg)     20

Beef Kabobs

recipe courtesy of HFPN

Ingredients: 

Portion: 1 Kabob
Yields: 6 Kabobs

Meat Marinade with Canola Oil (see recipe below) - 1 Cup
Top Sirloin Steak, Raw, 6 oz CUBED 1 1/4" - 1 Pound
(3 CUBES PER KABOB)
Green Peppers, Fresh CUT 1 1/2" x 1" – 3 Ounces
(2 CUBES PER KABOB)Yellow Onions, Fresh WEDGE CUT 6 – 6 Ounces
(2 WEDGES PER KABOB)Mushrooms, Fresh WHOLE – 2 Ounces
(1 PER KABOB)Cherry Tomatoes, Fresh – 4 Ounces
(1 PER KABOB)

Meat Marinade Ingredients:

Portions: 1 Cup
Yields: 1 Cup
Canola Oil – 1/3 Cup
Sherry (Do not use cooking sherr) – 1 Tablespoon
Soy Sauce – 3 Tablespoon
Worcestershire Sauce – 1 Tablespoon
Ground Mustard, Dry – ½ Teaspoon
Salt – ¼ Teaspoon
Ground Black Pepper – 1/8 Teaspoon
Parsley Leaves, Fresh MINCED – ½ Teaspoon
Red Wine Vinegar – 1 Tablespoon + 1 Teaspoon
Water – 2 Tablespoon
Garlic Powder – 2 Teaspoon
Pasteurized Fresh Lemon Juice (CONV) – 3 Tablespoon

Instructions:
NOTE: Soak wooden skewers in cold water for 30 minutes before baking
1. Prepare Meat Marinade: Combine all ingredients. Mix until well -blended according to recipe.
2. Pour marinade over beef cubes. Marinate overnight in refrigerator.
3. Place ingredients on each skewer in the following order: green pepper, beef cube, onion wedge, green pepper, beef cube, onion wedge, mushroom, beef cube, cherry tomato.
4. Brush kabobs with remaining marinade. Bake in a 350 degree F. standard oven for 15 to 20 minutes.

Nutrition Facts (per serving)
Calories       168
Fat (g)     7.5
Saturated Fat (g)     1.7
Cholesterol (mg)     34
Sodium (mg)     194
Carbohydrate (g)     5.4
Fiber (g)     1
Protein (g)     19.2
Calcium (mg)     23

Low Fat Blueberry Muffins

recipe courtesy of HFPN

Ingredients:

1 1/2 cups wheat bran
1 cup nonfat milk
1/2 cup unsweetened applesauce
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries  

Instructions:

Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Makes: 12
Nutrition Facts (per serving)
Calories       107
Fat (g)     1
Saturated Fat (g)     0.25
Cholesterol (mg)     18
Sodium (mg)     156
Carbohydrate (g)     24
Fiber (g)     4
Protein (g)     4
Calcium (mg)     72

Garlic and Herb Mashed Cauliflower

Ingredients:
1 head cauliflower (cut into small pieces)
olive oil
water
Sage, Thyme & Rosemary minced
2 cloves garlic, minced
optional: salt to taste




Directions:
Boil the cauliflower until tender (about 10 minutes). Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. *Be mindful if using the food processor as it can come out more like a thick cream. Try using a masher for a more potato-like texture.

Nutrition:

Per serving (about 5oz/155g-wt.): 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein

Zesty Orange Chicken

This Week's Recipe is courtesy of Team Beachbody®

    * 4 boneless, skinless chicken breasts
    * 2 Tbsp. honey
    * 1 Tbsp. orange juice
    * 1 Tbsp. ground cumin
    * 1 Tbsp. garlic, minced
    * Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.

Makes 4 servings.
Preparation Time: 10 minutes

Cooking Time: 8–10 minutes
Nutritional Information: (per serving)

Calories: 120
Protein: 17 g
Fiber: 0 g
Carbs: 10 g
Fat Total: 1 g
Saturated Fat: 0 g

Spinach & Japanese Ginger Salad

This week's recipe is courtesy of preventcancer.org

Add shrimp or chicken for lunch or a light supper.

4 servings, about 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients

    * 3 tablespoons minced onion
    * 3 tablespoons peanut or canola oil
    * 2 tablespoons distilled white vinegar
    * 1 1/2 tablespoons finely grated fresh ginger
    * 1 tablespoon ketchup
    * 1 tablespoon reduced-sodium soy sauce
    * 1/4 teaspoon minced garlic
    * 1/4 teaspoon saltFreshly ground pepper, to taste
    * 10 ounces fresh spinach, (see Note)
    * 1 large carrot, grated
    * 1 medium red bell pepper, very thinly sliced

Preparation

   1. Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined.
   2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Nutrition

Per serving : 135 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 3 g Protein; 3 g Fiber; 407 mg Sodium; 559 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 fat

Tips & Notes

    * Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 5 days.

    * Note: Baby spinach is immature or young spinach—it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
    * Weights & Measures
    * 10 ounces trimmed mature spinach=about 10 cups raw
    * 10 ounces baby spinach=about 8 cups raw

Chocolate-Covered Strawberries

1 serving of Chocolate Shakeology

    * 1 cup strawberries
    * 1 cup water
 
Add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*
   
Calories:    188
Protein:    18 g
Carbs:    28 g
Fat:    1 g
Saturated Fat:    < 1 g
Calories from Fat:    10

Cranberry Chiller

1 serving of Greenberry Shakeology

    * ½ cup unsweetened cranberry juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    198
Protein:    15 g
Carbs:    34 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Strawberry Lemonade

1 serving of Greenberry Shakeology

    * Juice of 1 small lemon
    * 1 cup strawberries
    * 1 cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    198
Protein:    16 g
Carbs:    31 g
Fat:    0.5 g
Saturated Fat:    < 1 g

Calories from Fat:    3

Orange Sunrise

1 serving of Greenberry Shakeology

    * ½ cup orange juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    195
Protein:    16 g
Carbs:    32 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Spinach Salad with Olives and Pine Nuts

from eatbetteramerica.com

Recipe Tip
The Heart Loves Olive Oil
This monounsaturated fat is a healthier option than saturated fat. Try using it in place of butter and other saturated fats.
Source: Eat Up Slim Down Annual Recipes 2006 from Prevention® (2006).
A great meal for lunch or dinner. From Prevention Healthy Cooking.

Prep Time: 15 min
Start to Finish: 15 min
makes: 8 Servings

1/2  cup pine nuts
Juice of 1 lemon
1/2  teaspoon red wine vinegar
2     tablespoons olive oil
Salt, if desired
Freshly ground black pepper, if desired
1    bag (9 oz) washed baby spinach leaves
1    cup sliced red cabbage
1    cup fresh basil leaves, thinly sliced
1/2    cup pitted kalamata olives, cut in half
1/2    cup shredded Parmesan cheese

1.    In skillet over medium-high heat, toast pine nuts, stirring frequently, about 1 minute or until
       fragrant and lightly browned. Set aside to cool.
2.    In small bowl, whisk together lemon juice, vinegar, oil, salt and pepper to taste. Set aside.
3.    In large bowl, toss spinach, cabbage, basil, and olives. Add the dressing and pine nuts; toss
       gently. Sprinkle with cheese.

Nutritional Information
1 Serving: Calories 140 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 5g (Dietary Fiber 2g, Sugars 1g); Protein 5g 
Percent Daily Value*: Vitamin A 70%; Vitamin C 30%; Calcium 15%; Iron 10% 
Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1/2 High-Fat Meat; 1 1/2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Grilled Black Bean & Rice Stuffed Peppers

from eatbetteramerica.com

Recipe Tip:
Beef it Up
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
These meatless stuffed bell peppers can be served as a main dish with salad and bread, or they make a nice side dish with pork chops or chicken.

Prep Time: 10 min
Start to Finish: 30 min
makes: 6 servings
1    can (15 oz)  black beans, drained, rinsed
3/4    cup cooked white rice
4    medium green onions, sliced (1/4 cup)
1/4    cup chopped fresh cilantro
2    tablespoons vegetable oil
2    tablespoons lime juice
1    clove garlic, finely chopped
1/4    teaspoon salt
3    large bell peppers, cut lengthwise in half, seeds removed
1    plum (Roma) tomato, diced
    Additional chopped fresh cilantro, if desired
1.    Heat coals or gas grill for direct heat. Cut three 18x12-inch pieces heavy-duty foil. Spray with cooking spray.
2.    Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt.               

Place 2 bell pepper halves on one side of each foil piece. Fill with bean mixture.
3.    Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4.    Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 26g (Dietary Fiber 8g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

Salmon Cakes

recipe is courtesy of  CINDY WARD

¼ C Eggbeaters (or 1 egg-this changes nutritional values)
1 TBS Reduced Fat Sour Cream
1 TBS Dijon Mustard
Several dashes of hot sauce
½ Tsp Old Bay Seasoning
½ Tsp Dill
½ Small Onion finely chopped
3 Cloves of Garlic minced
¼ C Seasoned Bread Crumbs
8 oz. Salmon fillet (cut into bite size cubes) don't use canned salmon.
Salt and Pepper to taste

Gently mix all ingredients together and let it sit for about 5-10 minutes.
Heat a frying pan and add 1 TBS Olive oil.
Scoop your desired amount of salmon mixture into pan and form the cakes.
Fry until golden brown and turn over...fry other side until patties are done. Should be finished cooking in about 5-10 minutes. 

I covered mine for a minute or so after the initial flip.

Nutrition per each Salmon Cake

6 evenly portioned 
Calories: 111
Carbs: 4 g
Protein: 10 g
Fat: 5.5 g
Cholesterol: 24 mg
Sodium: 251 mg
Sugars: .5 g
Fiber: <1 g