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.

Angry Bird Bar-B-Cue Chicken And Sausage

 I tried this recipe when daughter was home from college.  She doesn’t eat beef or pork so I am always looking for new recipes for chicken and turkey.  This was a hit with her and her brother as well. I used chicken andouille sausage and Sweet Baby Ray’s barbecue sauce.  I left out the cilantro.

1 pound andouille sausage 

1 red onion, chopped

4 cloves garlic, minced

1 red bell pepper, chopped

1 green bell pepper, chopped

1 yellow bell pepper, chopped

1 3lb. rotisserie chicken, boned and shredded

1 20oz. bottle barbecue sauce

1/4 C. water

1 C. chopped fresh cilantro 

Brown the sausage in a skillet over medium heat. Place the cooked sausage in a bowl and set aside. 

Return the skillet to the stove and stir in the garlic and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.  Stir in the peppers, chicken, sausage, and barbecue sauce.  Pour in the water and simmer for 20 minutes.  Add he cilantro just before serving.  

Per serving: 538 calories, 33.7g. protein, 31.6g. carbohydrates, 29.7g. fat, 117.2mg. cholesterol

Chicken with Mushrooms, Carrots and Thyme

 This looks like an easy, delicious winter evening meal.  I am sure it would pair nicely with mashed potatoes, noodles, or rice.

1 1/2 C. unsalted chicken broth

3 tbsp. all purpose flour 

12oz. carrots, peeled and cut diagonally into 1/2 inch thick slices

1 8oz. pkg. cremini mushrooms quartered

4 fresh thyme sprigs plus 2 tsp. thyme leaves

1 tbsp. minced fresh garlic

4 boneless skinless chicken breast halves

3/4 tsp. salt, divided 

3/4 tsp. pepper, divided 

1 tbsp. olive oil

1 tbsp. sherry vinegar 

Whisk together broth and flour in a 5-6 quart oval slow cooker.  Add carrots, mushrooms, thyme sprigs, and garlic.

Sprinkle chicken with 1/4 tsp. each of salt and pepper.  Heat oil in a large nonstick skillet over medium high heat. Add chicken to skillet, cook until golden, about 3 minutes per side.  Transfer chicken to cooker. Cover and cook on low until chicken is tender and cooked through, 3 to 3 1/2 hours.

Remove chicken from cooker.  Stir in sherry vinegar and remaining salt and pepper.  Serve chicken with vegetables and sprinkle with thyme leaves.

Serves 4–316 calories, 8g. fat, 43g. protein, 17g. carbohydrates, 638g. sodium

Turkey Alfredo Pizza

 I have pizza on the brain.  We had pizza for dinner.  I enjoy making homemade pizza.  We’ve tried many differ combinations but this one is new.

1prebaked 12 inch pizza crust

1 garlic clove, peeled and halved

3/4 C. reduced fat Alfredo sauce, divided

1 10oz. pkg. frozen chopped spinach, thawed and squeezed dry

2 tsp. lemon juice

1/4 tsp. salt

1/8 tsp. pepper

2 C. shredded cooked turkey breast

3/4 C. shredded Parmesan cheese

1/2 tsp. crushed red pepper flakes 

Place the crust on a baking sheet; rub with the cut side of garlic.  Spread 1/2 cup Alfredo sauce over crust.

In a small bowl, combine the spinach, lemon juice, salt and pepper; spoon evenly over sauce.  Top with turkey; drizzle with remaining Alfredo sauce. Sprinkle with Parmesan cheese and red pepper flakes.

Bake at 425 degrees until heated through and cheese is melted. 11-13 minutes.

1pc—300 calories, 9g. fat, 60mg. cholesterol, 823mg. sodium, 27g.carbohydrates, 25g. protein 

Meatball Flatbread

 We eat a lot of pizza and flatbreads.  I also make homemade meatballs which I may use in this recipe.  I found this recipe in the Aug/Sept issue of Taste of Home.

1 can Italian tomato sauce

1 medium carrot, coarsely chopped

3 fresh basil leaves 

1 garlic clove, halved

4 naan flatbreads

2 C. shredded mozzarella cheese

14 fully cooked frozen Italian meatballs, thawed and halved

Dash each of salt and pepper, dried parsley flakes and dried oregano

Preheat oven to 400 degrees.  Place tomato sauce carrot, basil, and garlic in food processor until puréed.

Place flatbreads on ungreased baking sheet.  Spread with tomato sauce mixture; top with cheese and meatballs.  Sprinkle with seasoning.

Bake on lower rack of the oven until cheese is melted; 12 to 15 minutes.

1/2 flatbread—228 calories, 10g. fat, 46mg. cholesterol, 835mg. sodium, 21g. carbohydrates, 14g. protein 

Baby Zucchini Ribbon Salad

 This recipe is in the Garden Fresh section of Cooking Light’s 5 Ingredients 15 Minutes magazine.  Now is the time to try it...everything is in season.  

14 baby zucchini

1 tbsp. white wine vinegar

1/4 tsp. kosher salt

1/4 tsp. black pepper

1/2 C. thinly sliced red bell pepper

1 tsp. chopped fresh oregano

1/4 C. crumbled feta cheese

5 tsp. extra virgin olive oil

Shave zucchini with a vegetable peeler lengthwise into thin strips.  Place zucchini, vinegar, salt and pepper into medium bowl; toss to coat.  Let stand 10 minutes.

Add bell pepper and oregano to zucchini mixture; toss to combine.  Sprinkle with feta cheese and drizzle with olive oil.

Serves 4, 98 calories, 8g. fat, 3g. protein, 4g. carbohydrates, 1g. fiber, 214mg. sodium.

Garlic Apple Pork Roast

I found this in the February/March 2020 issue of  Taste of Home.  I like to try different things with pork roasts and this recipe looks delish.  The recipe uses a slow cooker but I bet it will be good in the smoker as well.

1 boneless pork loin roast (3 1/2 to 4 pounds)
1 12oz. jar apple jelly
1/2 C. water
2 1/2 tsp. minced garlic
1 tbsp. dried parsley flakes
1 to 1 1/2 tsp. seasoned salt
1 to 1 1/2 tsp. pepper

Cut the roast in half; place in a 5qt. slow cooker.  In a small bowl, combine the jelly, water, and garlic; pour over the roast.

Cover and cook on low until meat is tender; 8-10 hours. Let stand 15 minutes before slicing.  Serve with cooking juices if desired.

4oz. cooked pork- 237 calories, 6g. fat, 66mg. cholesterol, 165mg. sodium, 19g. carbohydrates, 26g. protein.