Archive for Healthy Eating

Whole Wheat Pasta Bean Soup

July 11, 2010 No comments

What You Need:

2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped

How to Make It:

Place 1 tsp of the oil into a heavy 5 qt. pot.
Place the pot over medium high heat and stir in the onions.
Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender.
Stir in 2 tsp of the minced garlic and cook 30 seconds or until fragrant.
Pour in 4 C of the water and the chicken broth and stir well.
Bring the liquid to a brisk boil then stir in the pasta and carrots and boil for 5 minutes.
Remove 3/4 C of the cannellini beans and set aside.
Place the remaining cannellini beans into the pot.
Stir in the broccoli, zucchini and green beans.
Bring the mixture back to a brisk boil and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic and water into the blender.
Add the parsley leaves and Parmesan cheese and puree until smooth.
Remove the soup from the heat and stir in the tomatoes and puree mixture.

Makes 4 servings

Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve with soup with crusty whole grain bread for a delicious lunch or dinner idea.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds

Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g; Cholesterol 2 mg; Sodium 361 mg

Healthy Eating, Recipes

Spiced Pumpkin Breakfast Muffins

July 5, 2010 No comments

What You Need:

1/2 C of sugar
1/2 C light brown sugar, packed
6 tbsp unsalted butter, room temperature
2 tsp cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground cloves
1 tsp baking powder
1 tsp baking soda
3/4 tsp salt
2 tsp vanilla extract
2 large eggs
2 large egg whites
1 1/4 C canned pumpkin
2 1/2 C of whole white-wheat flour
1/2 C of milk

How to Make It:

Set the oven temperature to 350 allowing the oven to preheat.
Line 20 muffin tin cups with paper liners or spray well with a non stick cooking spray.
Place the white and brown sugars into a mixing bowl.
Add the butter.
Sprinkle in the cinnamon ginger, cloves, baking powder, baking soda and salt.
Pour in the vanilla and beat with a hand held mixer on medium speed for 2 minutes or until just blended together.
Add the whole eggs, one at a time, beating after each addition.
Add the egg whites and beat until blended in well.
Add the pumpkin and beat in on low speed until just blended in.
Add the flour 1/3 at a time and alternate with the milk half at a time, beating until just blended in.
Transfer the batter to the prepared muffin cups filling each cup about 2/3 full.
Bake the muffins for 30 minutes or until a toothpick inserted in the center comes out clean.
Cool for 5 minutes in the pan then remove to a wire rack to continue cooling.

Makes 20 muffins

Most whole wheat flours are ground from red wheat which leaves the flour with a bitter taste. Whole white-wheat is ground from wheat grains that give us healthier flour along with better taste. Whole white-wheat flour can be used in place of all purpose flour or whole wheat flour in the same amounts. These muffins are great for a quick breakfast or a late afternoon snack.

Preparation Time: approximately 20 minutes
Baking Time: approximately 30 minutes
Total Time: approximately 50 minutes + Cooling

Nutritional Information: (approximate values per muffin)
Calories 150; Fat 4g; Saturated Fat 3g; Carbohydrates 25g; Protein 3g; Fiber 1g; Cholesterol 31 mg; Sodium 198 mg

Healthy Eating, Pumpkin Recipes, Recipes

Butter Braised Scallops with Lemon

June 29, 2010 No comments

What You Need:

1 1/2 lb. fresh sea scallops
3 tsp butter, divided
1 C of chicken broth
1 tsp lemon zest grated
2 tbsp lemon juice
1 1/2 tsp cornstarch
1 tsp garlic, minced
1/4 tsp salt
1/8 tsp pepper
1 tbsp fresh parsley, chopped

How to Make It:

Dry the scallops by blotting them with a paper towel.
Place 2 tsp of the butter into a skillet over medium high heat.
When the butter just begins to turn brown add the scallops.
Cook 5 minutes or until cooked through and golden brown on the outside, turning them a few times.
Remove the scallops to a serving platter or bowl.
Pour the broth into a mixing bowl.
Stir in the lemon zest, lemon juice, cornstarch, garlic, salt and the pepper until well blended.
Pour the mixture into the skillet.
Stir constantly until the mixture begins to boil.
Boil for 1 minute or until the mixture is just beginning to thicken.
Remove the sauce from the heat and stir in the remaining butter and the parsley.
Top the scallops with the sauce before serving.

Makes 4 servings

Scallops make a very tasty dish if you purchase and store them correctly. Firm moist scallops with a creamy white color are the best. If the scallops are not fresh they will have a distinct sulfur odor and will often times have a pearly look with liquid oozing into the package. Use fresh scallops right away or freeze them as soon as they are purchased. Th8is will help to maintain their fresh flavor and firm texture. Scallops also cook quite quickly so you may want to start those side dishes before your main course.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 6 minutes
Total Time: approximately 16 minutes

Nutritional Information: (approximate values per serving)
Calories 192; Fat 5g; Saturated Fat 2g; Carbohydrates 6g; Protein 29g; Fiber 0g; Cholesterol 64 mg; Sodium 765 mg

Fish and Seafood Recipes, Healthy Eating, Recipes
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