Recipes

Recipe of the Month: Split Pea & Ham Soup (in the crockpot)

FEBRUARY. Since we have six more weeks of winter, I figured I'd post another one of my favorite soup recipes--split pea & ham soup in the crockpot! Eating soup is a great way to increase your vegetable, fiber and protein intake. Be sure to select nutrient-dense soups with a variety of ingredients from all food groups. 

No time to cook is never a good excuse for not eating healthy food. Using a crockpot allows you to prep your meal before work (you can even prep the night before and just add the ingredients to the pot the next morning), and come home to a completed dinner after work! 

Ingredients: 
1 lb dry split peas
3 oz ham steak, diced (I used honey flavor)
1 yellow onion, chopped
2 cups celery, chopped
2 cups carrots, chopped
2 cloves garlic, minced
2 bay leaves
32 oz low sodium chicken broth
2 cups water

Directions:
Place all ingredients into crock pot.
Cover and cook on low for 8 hours, OR cook on high for 6 hours. 
Remove bay leaves and serve! SO EASY!

Nutrient analysis for 1 cup of soup (~8oz)
Calories: 200
Total fat: 4g
Saturated fat: 2g
Protein: 12g
Total Carbohydrate: 28g
Cholesterol: 9mg
Sodium: 644mg (this is not a low-sodium food)
Fiber: 5g

 

Recipe of the Month: Mini Stuffed Mushrooms with Chicken Sausage

JANUARY. I made these mini stuffed mushrooms with chicken sausage, as an appetizer for our Christmas eve party, and they were a huge hit! I posted a picture on social media and got a lot of inquiries, so I decided to feature the recipe as my recipe of the month.  Chicken sausage is a great alternative to tradational high-fat, high-calorie pork sausage. Chicken is a leaner meat, but when mixed with other ingredients to make sausage, it becomes packed with savory flavors and aromas and makes for a great substitution. The mushrooms were absolutely delicious and my family did not even know the difference! 

Serving size: 2 mushrooms, makes 12 servings

Ingredients:
24 mini white mushrooms
6 tablespoons olive oil (divided)
4 tablespoons marsala wine
1 lb sweet Italian chicken sausage, casings removed and crumbled
5 scallions, finely chopped
2 cloves garlic, finely chopped
1 cup panko bread crumbs
6 oz mascarpone cheese, OR 6 oz low-fat ricotta cheese if lower fat-content is desired
Grated parmesan cheese to taste
Salt and pepper to taste

Directions:

  • Preheat oven to 325 degrees F.
  • Remove stems from mushrooms and finely chop them--set aside. 
  • Place mushroom caps in a bowl, add in 3 tablespoons of olive oil and 4 tablespoons of marsala wine, mix together--set aside.
  • In a skillet over medium flame, heat the other 3 tablespoons of olive oil and add the crumbled sausage--stir frequently and cook until golden brown (10-12 min). Add the chopped mushroom stems, scallions, garlic and cook for another 5-7 minutes, stirring occasionally. Add the panko bread crumbs and mascarpone cheese OR  low-fat ricotta cheese and stir until even distributed and melted.  Add grated parmesan cheese, salt and pepper to taste.
  • Fill each mushroom cap with a generous amount of sausage mixture.
  • Place stuffed mushroom caps on a large baking dish.
  • Bake for 40-50min (until stuffing appears golden brown and crusty).

    Nutrient Analysis (for 2 mushrooms with low-fat ricotta cheese)
    Calories: 245
    Total fat: 10g
    Saturated fat: 2g
    Protein: 20g
    Total Carbohydrate: 7g
    Cholesterol: 90mg
    Sodium: 430mg
    Fiber: 1g

 

 

Recipe of the Month: White Bean and Barley Soup

DECEMBER. Shorter days, longer nights, colder temperatures. No better way to warm your body and soul than by lying under a fluffy blanket, and eating a hot bowl of soup.  This soup is so nutritious, it may be enjoyed as a small appetizer or as a meal in itself--it's also vegetarian appropriate!    

Makes 8-10 Servings 

Ingredients 
2 tablespoons olive oil 
1 large fennel bulb, cored and chopped 
1 large onion, chopped 
4 cloves garlic, finely chopped 
1 teaspoon basil 
1 can (15oz) cannellini beans, rinsed and drained 
3 plum tomatoes, chopped 
6 cups low-sodium vegetable broth (you may use 8 cups broth if you prefer a more liquid-consistency soup). 
1 lb uncooked barley 
6 cups baby spinach 
1/2 teaspoon ground black pepper 

Instructions 
1. Heat olive oil in a large pot over medium-high heat. Add onion, fennel, garlic, tomatoes and basil, stir frequently, until tender/lightly brown (6-8 minutes). 

2. Mash 1/2 cup of the beans. Stir in the mashed and whole beans, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium/low and simmer, stirring occasionally, until the barley is tender (35-40 minutes). Stir in spinach salt and pepper, and cook until wilted (1-2 minutes). 

3. Serve in 6oz soup bowls. *For non-vegetarians, add grated parmesan cheese if desired! 

Nutrient Analysis per 6oz serving
Total Calories: 310
Total Fat: 6g
Protein: 15g
Total Carbohydrate: 50g
Sodium: 460mg
Cholesterol: 0mg
Fiber: 13g
 

Recipe of the Month: Slow Cooked Turkey Chili

NOVEMBER.  No better way to welcome the cold weather than a hearty, warm meal without the excessive calories.  Fuel your body with an abundance of lean protein, fiber, iron & other nutrients, while satisfying your craving for a savory meal!  

Makes 6 servings
Ingredients
2-3 tablespoons vegetable oil
2 medium yellow onions, chopped
1 medium bell pepper, chopped
5 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon cumin powder
2 lbs lean ground turkey
1 teaspoon salt
1 can (28oz) diced tomatoes
1 can (14oz) tomato sauce
2 cans kidney beans, drained & rinsed
*Spice it up!* Add 1/2 cup chopped jalapeños if you prefer to spice things up!

Instructions
1. Heat oil in a frying pan, use medium heat. Add onions, bell pepper, and salt. Cook until soft, 8-10 minutes. Then add garlic, chili powder and cumin. Stir and cook for 1 minute. 
2. Add ground turkey (be sure meat is broken down into mall pieces), cook until brown, 7-10 minutes. 
3. Transfer hot ingredients into the slow cooker/crockpot, add diced tomatoes and kidney beans, stir to combine.  Cook for 8 hours on low or 6 hours on high. Stir in jalapeños at the end if you wish!
*Serve in soup bowl with saltine crackers--add low fat shredded cheddar cheese if desired!
*Makes 6 servings.

Nutrient Info: per 6oz serving
Calories: 215
Total fat: 7g
Saturated fat: 2g
Protein: 21g
Carbohydrates: 19g
Sodium: 585mg
Cholesterol: 41mg
Fiber: 7g