Savory Loaded Oatmeal

 Eventually I will be going into the office a couple of days a week.  I am always looking for quick breakfasts to eat on my way out the door.

1/2 C. old fashioned rolled oats

1/2 C. water

1/2 C. fat free milk

1/8 tsp. salt

2 tbsp. reduced fat shredded sharp cheddar cheese 

1 tsp. butter

1 center cut bacon slice, cooked and crumbled 

1 tbsp. chopped green onions (optional)

Combine first 4 ingredients in a medium microwave safe bowl.   Microwave on Medium 5 to 6 minutes or until the liquid is absorbed.

Add cheese, butter, and bacon stirring until cheese and butter melt.  Sprinkle with green onions if desired.

Calories 291, fat 11.3g., protein 14.7g., carbohydrates 33.6g., fiber 4g., sodium 582g.

Turkey Bolognese with Penne

 I have a really good Bolognese recipe but when your daughter doesn’t eat beef you need to improvise.  We thoroughly enjoyed it when I made it.

2 tbsp. olive oil

1lb. ground turkey 

3/4 C. chopped carrots 

1/2 C. chopped onion

1/2 C. chopped celery 

4 garlic cloves, minced

1 tbsp. ground thyme (I will use a bit less next time)

1 pinch red pepper flakes

1/4 C. dry white wine 

2 C. tomato sauce 

1/2 C. tomato juice 

2 tbsp. dried parsley 

1 8oz. pkg. penne pasta 

1/2 C. grated Parmesan cheese

Salt and ground black pepper to taste

Heat oil in a large skillet over high heat.  Add ground turkey and cook until well browned, 5 to 7 minutes. Add  carrots, onion, celery, garlic, thyme and red pepper flakes.  Cook and stir until vegetables are tender, 5 to 10 minutes. Drain and discard grease, if needed.  Add wine; cook and stir until almost completely evaporated, about 5 minutes.  Add tomato sauce, tomato juice, and parsley.  Reduce heat and simmer until sauce reaches a thick consistency, about 20 minutes.

Bring a large pot of lightly salted water to a boil.  Add penne and cook, stirring occasionally, until tender yet firm to the bite, about 11 minutes.  Drain and return to the pot.  Add the sauce and Parmesan; mix well.  Season with salt and pepper.

Per serving: 365 calories, 24g. protein, 38g. carbohydrates, 13g. fat, 62mg. cholesterol, 678mg. sodium   

Creamy Healthy Soup

 Yes, I used creamy and healthy together to describe a soup. This soup is a little weird but it’s good.  I’ve made it twice and it’s a nice hearty Winter meal.

Broth

4 medium to large zucchinis, peeled and cut into slices

1/2 large onion, roughly chopped (I used a yellow onion)

2 garlic cloves, whole

2 C. chicken or vegetable broth

2 C. water

1/2 tsp. each garlic and onion powder

1/4 tsp. black pepper

1 C. skim milk

Add Ins

1 tbsp. butter or olive oil

1/2 large onion, minced

2 garlic cloves, minced

1 1/2 C. carrots peeled and finely diced

1 1/2 C. celery, finely chopped 

1 small red pepper, finely chopped 

1 1/2 C. cooked chicken breast, diced 

3/4 C. frozen peas

Garnish

Fresh thyme

Broth

Place all broth ingredients except milk into a pot, cover with lid and bring to a energetic simmer over medium high heat.

Lower to medium and simmer for 15 minutes until zucchini is very soft.

Remove from heat, add milk.  Use a handheld blender to blitz until smooth.  Add salt to taste.  Marvel at creamy broth with so few calories.

Healthy Cream of chicken soup 

Melt butter in pot or saucepan over medium heat.

Add garlic, onion, carrot, and celery. Cook for 3 minutes, then add the pepper.  Cook for another 2 minutes until onion is translucent and sweet.

Add broth, chicken and peas. Bring to a gentle simmer for just 2 to 3 minutes until peas are cooked.

Taste and adjust salt and pepper.

Ladle into bowls and sprinkle with a pinch of thyme leaves.

Note: broth will easily keep for 4 to 5 days in the fridge.  It might separate but once heated, stir vigorously and it will come together.