montgomery moms
Curried Squash Soup, makes 6 servings
Ingredients:
5 cups veggie or chicken broth
1 T. olive oil
2 cloves garlic, minced
1-1/2 cups celery, chopped into small dice
1 cup onion, chopped into small dice
½ cup carrot, chopped into small dice
1 T. curry powder
1 T. fresh ginger, minced
½ t. plus pinch of Celtic sea salt
5 cups butternut squash, peeled and thinly sliced into
2-inch pieces
1 t. apple cider vinegar
Optional garnish: toasted pumpkin seeds, dash of
cayenne pepper
Directions:
In small sauce pan, bring 5 cups broth to a boil. Meanwhile, in large, heavy saucepan, heat oil
over medium heat. Add garlic, onion,
celery, carrot, curry powder, ginger and pinch of salt and cook, stirring often
for 5 minutes. Increase heat to high and
stir in boiling broth, squash and remaining ½ t. salt. Bring to a boil, cover, reduce heat to medium
and cook for 10 minutes. Uncover
saucepan and stir well with wooden spoon until squash breaks down easily. Remove from heat and stir in apple cider
vinegar. Transfer mixture in batches to
food processor or blender and blend until smooth. Add garnish and serve.
POWER PANCAKES - Maria Kessler
(seriously try these, you’ll be SO HAPPY you did!)
Ingredients:
1 cup cottage cheese
1 cup oats
8 egg whites (or about a little over half container of 100% liquid egg whites—not egg beaters!)
1 tsp. Cinnamon
1 tsp. Vanilla
Directions:
Place all ingredients into a food processor and process until smooth like pancake batter. Cook as you would regular pancakes on a hot skillet.
Topping suggestions:
Syrup, light syrup, yogurt and berries, light cream cheese and jam, peanut butter and bananas**my personal favorite (drizzled w/ a little honey)
**** note: depending on how much of the egg whites you use, you will get different consistencies. I like my pancakes to be thin, some like a more thick pancake. You can play around with the amount of egg whites you use. When you first make the batter it will seem thin. It thickens a little in the fridge overnight.
8 ounces hot or sweet turkey Italian sausage Heat a large saucepan over medium heat. Remove casings from sausage. Add sausage to pan, and cook about 5 minutes or until browned, stirring to crumble. Drain; return to pan.
Add broth, tomatoes, and pasta to pan, and bring to a boil over high heat. Cover, reduce heat, and simmer 10 minutes or until pasta is done. Remove from heat; stir in spinach until wilted. Sprinkle each serving with cheese and basil.
4 servings (serving size: 1 1/3 cups soup, 1 1/2 teaspoons cheese, and 1 1/2 teaspoons basil)
CALORIES 216(30% from fat); FAT 7.1g (sat 2.6g,mono 2.5g,poly 1.8g); PROTEIN 17.4g; CHOLESTEROL 52mg; CALCIUM 153mg; SODIUM 1020mg; FIBER 1.6g; IRON 3.2mg; CARBOHYDRATE 20g
Italian Spinach and Sausage Soup
Maria Kessler
Ingredients
2 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
1/2 cup uncooked small shell pasta
2 cups bagged baby spinach leaves
2 tablespoons grated fresh Parmesan or Romano cheese
2 tablespoons chopped fresh basil
Preparation
Yield
Nutritional Information
Healthy Breakfast Casserole - Maria Kessler
Ingredients: (you can omit or add whatever you like, really)
1 pint egg whites
1 pint Fat-free half-n-half
2 whole eggs
1 8 oz. Bag low-fat shredded cheese
4-5 slices 100% whole wheat bread (divided)
Low-fat turkey sausage (1 pound)
ADD- INS: Spinach, grape tomatoes, peppers, roasted red peppers, mushrooms, onions…anything you like in an omelet!
Directions: Preheat oven to 350 degrees
Cook the sausage in a skillet over medium-high heat until cooked through.
Add the first 5 ingredients (3 pieces of bread only) to a blender and puree until well blended.
Pour into a 9 by 9 dish coated with cooking spray. Add the sausage and tear up 1-2 slices of bread and spread throughout dish. Add any of your add-ins if desired.
Bake at 350 for 1 hour or until cooked through…you can make the casserole the night before and bake the next day—recommended as bread and sausage have a chance to set and blend in with the egg mixture.
Mexican Lasagna - Maria Kessler
Ingredients:
1 Rotisserie Chicken (or left-over chicken—enough for at least 2 cups)
1 can 98% fat-free cream of chicken
1 can 98% fat-free cream of mushroom
1 can cheddar cheese soup (I buy the southwestern fiesta one)
1 can Red Gold diced tomatoes w/ chipotle seasoning (drain slightly)
4-10 jalapenos-diced (your preference of how hot you want your dish)
about 8 tortillas
1 bag shredded cheddar, Monterey Jack or Mexican blend
Cilantro (optional)
Directions: Preheat Oven to 400 degrees
Take the skin off the chicken and put shredded pieces into a large mixing bowl. Add the chicken, mushroom, and cheese soup. Then add the tomatoes. Stir together. Add the dice jalapenos and you can also add some cilantro if you like. Mix.
Spray a 9 by 9 baking dish with cooking spray and lay 2 tortillas down. Add part of the chicken mixture, lay down 2 more tortillas and add more chicken mixture. Keep doing this, like a lasagna until mixture is gone, ending with tortillas. Top with shredded cheese and bake for 25-30 minutes until heated through and bubbly. Garnish with cilantro if desired.
**HEALTH NOTE! To make this recipe even healthier, make with whole wheat tortillas and reduced fat shredded cheese. Make sure you do not leave the skin on the chicken!
Vegetarian Chili Show:
Episode
This is SUPER EASY!!! Just dump everything into a crock pot!!! Very Healthy! 1 (28-ounce) can diced tomatoes In a slow cooker, combine all ingredients but the couscous, shredded cheese, cilantro and salt and pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Five to 10 minutes before serving (depending on temperature of slow cooker) add couscous, cover and cook, until couscous is tender. Season, to taste, with salt and black pepper.
Just before serving, top each serving with shredded cheese and cilantro. · 1 tablespoon extra-virgin olive oil (EVOO)
· 3 celery ribs, chopped
· 2 medium-size carrots, chopped
· 1 large onion, chopped
· 3 cloves garlic, grated
· 1 bay leaf, use fresh if available
· Salt and freshly ground black pepper
· 2 quarts chicken stock
· 1/2 pound whole wheat penne pasta
· 1 pound chicken tenders or chicken cutlets, cut into bite-size pieces
· 1 8-ounce can tomato sauce
· 1 15-ounce can red beans, rinsed
· 1 15-ounce can chickpeas, rinsed
· For garnish:
· 2 cups parmesan pita chips
· A handful grated Parmigiano-Reggiano cheese
Yields: 6 servings, with seconds
1. Heat EVOO in a large soup pot over medium-high heat. Add celery, carrots, onions, garlic and bay leaf, and season with salt and pepper. Cook for about 2-3 minutes and add chicken stock. Bring to a boil, add the penne pasta and cook according to the package instructions, adding the chicken pieces during the last 4-5 minutes of cooking along with the tomato sauce and both cans of beans to heat through.
2. Ladle a portion of soup in a bowl and garnish with some parmesan pita chips and freshly grated parmesan cheese on the top.
Pizza Dip - Maria Kessler 1 pkg. cream cheese-low fat
1 jar of pizza sauce
Pepperoni to taste-low fat
1 cup chopped onion- maybe shallot?
2 cups shredded Mozzerela cheese
Spread cream cheese on the bottom of a pie plate or glass baking dish. Pour pizza sauce over the cream cheese. Add as much pepperoni to taste. Add onions. Top with cheese. Bake @ 350 for 20 minutes. SIMPLE! Serve w/ crackers.
4 cups reduced-sodium vegetable or chicken broth
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can white (cannellini) beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1 cup frozen baby lima beans or regular lima beans
1 cup chopped onion
1 green bell pepper, seeded and chopped
2 cloves garlic, minced
1 tablespoon minced pickled jalapeno (from can or jar)
2 tablespoons chili powder
2 tablespoons dried Mexican oregano or regular oregano
2 teaspoons ground cumin
1 teaspoon ground coriander
1 to 2 teaspoons hot sauce
1/3 cup couscous
1/2 cup shredded Monterey jack cheese
1/3 cup chopped fresh cilantro leaves
Salt and freshly ground black pepper
Italian Style Chicken Noodle Soup - Maria Kessler
Ingredients
Preparation
