Crock Pot Minestroni Soup

Servings: 6 • Serving Size: 1 1/2 cups • Calories: 168 • Fat: 0.4 g • Protein: 9.6 g • Carb: 33g • Fiber: 6.1g  •Sodium 647  mg •Vitamin A  64% •Vitamin C 27% • Calcium 6% • Iron 17%

1/2 onion, chopped
1 cup carrots, chopped
1 celery stalk, chopped
2 garlic cloves, minced
1 (28 oz) can diced tomatoes (I used crushed basil tomatoes)
1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
3 cups fat free chicken broth (or vegetable broth for vegetarians)
1 oz chunk of good Parmesan cheese rind
1 fresh rosemary sprig (or 1/2 tsp dried rosemary)
2 bay leaves
2 tbsp chopped fresh basil ( I left this out because of the tomatoes)
1/4 cup chopped fresh Italian parsley leaves (about 1 Tbls dried)
salt and fresh pepper

1 medium zucchini, chopped
2 cups chopped fresh spinach
2 cups cooked small pasta like ditalini or elbows (al dente) or shells

extra parmesan cheese (fresh, not in the can) to top (not included in nutritional info above)

Rinse and drain beans. In a crock pot, combine broth, tomatoes,  beans, carrots, celery, onion, garlic, herbs, Parmesan cheese rind, salt and pepper. Cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Add cooked pasta, cook 10 minutes more. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese.

Oat Pancakes

Ingredients 3/4 cup white all-purpose flour
  3/4 cup whole wheat flour
  1/2 cup quick cooking rolled oats, do not use instant
1 Tbsp baking powder
1/2 tsp table salt
  1 heaping tsp ground cinnamon
  1/4 cup unpacked light brown sugar
  1/4 cup egg substitute
  2 large egg whites
  1/2 cup unsweetened applesauce
2 Tbsp unsalted butter, melted
  1  cup low-fat milk
  2 sprays cooking spray
  6 Tbsp maple syrup  or low fat vanilla yogurt or sugar free jam

Instructions
In a large bowl, combine both flours. Add oats, baking powder, salt and cinnamon; stir well. Add sugar; stir again.

In a medium bowl, beat together egg, egg whites, applesauce and butter; stir in milk. Pour egg mixture into flour mixture; stir well but do not beat.

Coat a 12-inch nonstick skillet or griddle pan with cooking spray; set over medium heat. Measure out 1/4 cup of pancake batter and drop onto prepared skillet or pan. Repeat with remaining ingredients to make four pancakes at a time. Cook on first side until pancakes are golden on bottom, about 4 minutes. Flip over and cook on other side until golden on bottom, about 3 minutes.

Remove pancakes to a preheated oven to keep warm or put on a plate and cover to keep warm. Repeat with remaining ingredients to make 12 pancakes total.  Yields 2 pancakes and 1 tablespoon syrup per serving.


Nutritional info  without topping for 2 pancakes

Cal. 242, Fat 5.1 g, Sat Fat 2.6g,  Cholesterol  11 mg, Sodium 67mg , Carbs. 39.8 g, Fiber 3.4g, Sugars 13.1 g, Protein 8.4 g, Vitamin A 5%, Calcium 7%, Iron 11%

Red Velvet Cream Cheese Cupcakes

Ingredients
****Cake****
1 box Duncan Hines Moist Deluxe Red Velvet Cake Mix
6 oz container of Chobani 0% Vanilla Greek Yogurt
1 egg
1 cup water

****Cheesecake****
1 block of 8 oz Reduced Fat Cream Cheese (Philly)  I used that Neufchatel stuff)
1/4 cup Chobani 0% Vanilla (2 oz) Greek Yogurt
1/4 cup Light Sour Cream
2 Large Egg Whites
2 Tbls Sugar
2 Tbls Stevia or Equal
1 Tbsp Flour
1 tsp Vanilla


Instructions
Pre-Heat oven to 350 degrees
Prepare muffin/cupcake tins with foil liners (24); set aside
In a large mixing bowl: beat all the Cake Ingredients on medium speed until all well combined; set aside
In a medium mixing bowl: beat all the Cheesecake Ingredients on med/low until all well combined
Add Red Velvet Cake Mix to the all the cupcake liners, approx 1/2 full
Add a small  scoop (about 1 T-you can always go back and add more) of the cheesecake mixture on top of the cake mix
Swirl with a toothpick to combine slightly and get a swirled design
Bake for 25 minutes until the cheesecake is set.
Cool and then refrigerate in a covered container for minimum of 1 hour.


I cut the recipe in half and only make 12.  I use 1/2 of cake mix (2 cups)

Makes 24 cupcakes  Nutrition per cupcake:  Calories 132~Fat 4.7 g~Carbs 18.8g~Protein 2.9g~Sodium 182 mg~Sugars  11.5g

Broccoli Quinoa Casserole

One 10 oz can Cream of Mushroom 98% Fat Free soup (or broccoli), low-sodium, if you prefer

1/2 of a 5.3 ounce  container of Dannon Greek yogurt, plain

2 tablespoons milk

1 Cup reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

Garlic Powder to taste
.
2 cups cooked broccoli, chopped

1 1/2 cup COOKED quinoa (see note)

Freshly grated Parmesan cheese

.
To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

 In a small saucepan combine the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to low and cover. Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible. Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish - or individual ramekins - with vegetable cooking spray.

In a large bowl combine the soup, yogurt, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole. Sprinkle on a couple tablespoons Parmesan and bake for 30-35 minutes or until bubbly on the edges and golden. Makes 8 generous 1/2-cup servings.

Per Serving: Calories 138, Protein 8.6 g; Fat 5.3 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 391 mg

Quinoa Patty

2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup reduced fat sharp shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

2 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

 3/4 C Egg Substitute

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon Splenda or sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil spray


To cook quinoa:

1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.
.

In a large bowl combine the cooked quinoa (make sure you measure the 2 cups and not dump the whole pot in), cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.

(To help make sure they stay in patty form and don't fall apart I cook them slowly on med-low so they have time to set up without burning. Makes them easier to flip, too!) Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side. Makes approx. 12  burgers. Tastes great with "fry sauce"  -equal amounts of ketchup and FF ranch dressing)

Nutritional info per patty:  Calories 90, Fat 2.4 g, Sat. Fat 1g, Cholesterol 6mg,  sodium 102g,
Carbs 10.8g, Fiber 1.3g, Sugars 1.1g, Proteins 6.4g, Vitamin A 46%, Vitamin C 3%, Calcium 9%, Iron 5%

CURRIED WILD RICE & CHICKEN CHOWDER

Ingredients
1/4 cup wild rice
3/4 cup water

1 tablespoons olive oil
1 teaspoon butter
1/2 medium onion, diced
3 cloves garlic, minced

3-4 carrots, shredded or diced
1 stalk celery, diced
1 small zucchini, diced
8 oz mushrooms, chopped

1/4 cup flour

4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)*
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast
2 teaspoon fresh, minced parsley (optional)

*I used skim milk and needed to add cornstarch/water towards the end.

In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

Serve with warm, Sweet Multigrain Rolls from Walmart! (80 calories each)

Only 155 calories per cup

Tomato and Spinach Strata

6 servings

Ingredients
 olive oil spray
1/2 medium onion, chopped
8 ounces mushrooms, chopped
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt
1/4 Cup part-skim ricotta cheese
1/4 Cup low fat cottage cheese
1 10-ounce package frozen chopped spinach, thawed and squeezed dry, or 1 1/2 pounds fresh spinach, cooked, squeezed dry and chopped
1/8 teaspoon freshly grated nutmeg
1 1/2 cups prepared marinara or spaghetti sauce, divided
8 slices whole-grain  bread,  (80 cal each) Cut off crusts. Baked 5 minutes to dry out like day-old
1 cup shredded part-skim mozzarella cheese
3/4 Cup Egg Beaters
1 cup low-fat milk
3 Tbls  freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley (optional)


Nutritional Info for 1/6  of pan

Calories 281, Fat 8g, Sat. Fat 1.1g, Cholesterol 17 mg, Sodium 761g, Carbs 35.9g, Fiber 8.9g, Sugars 10.5, Protein 22.5g, Vitamin A 80%, Vitamin C 23%, Calcium 32%, Iron 20%

Preparation

Coat a 7-by-11-inch (or similar-size) baking dish with cooking spray.
Heat olive oil  spray in a small  nonstick skillet over medium heat. Add onion and mushrooms,  cook, stirring often, until the moisture has evaporated. Add 1/4 teaspoon pepper and salt and stir to combine.

In a bowl, combine ricotta cheese, cottage cheese, spinach, nutmeg and the remaining 1/4 teaspoon pepper .

Spoon 1/2  cup marinara sauce into the prepared baking dish.
  Spread spinach ricotta mixture on 4 of the 8  pieces of bread and arrange these on the sauce (the bread doesn’t have to completely cover the sauce).
Arrange the remaining bread over the spinach ricotta mixture. Scatter the mushroom mixture over the bread. Top with mozzarella. Spoon the remaining marinara sauce over the top. The pan will be very full.
Whisk egg substitute and milk in a small bowl. Pour the mixture slowly over the casserole, poking the filling gently with the tip of a knife until the egg mixture is evenly distributed and the bread is saturated. Coat a piece of foil with cooking spray on one side and cover the casserole, sprayed-side down. Refrigerate for at least 2 hours or up to 1 day.
Preheat oven to 375°F. Bake the strata, uncovered, for 40 minutes. Sprinkle with Parmesan and bake until puffed and golden brown, 10 minutes more. Let stand for 10 minutes. Serve sprinkled with parsley.