Friday, September 23, 2011

Soup & Salad

I know I don't normally share recipes, but this week as I was making some of my favorite meals I thought you might like to have the chance to make them as well. Both of these recipes take less than 30 minutes to make and are low calorie. They are my two most fabulous swaps for higher calorie meals: creamy potato soup (I think it is the yummiest potato soup I have ever tasted) and broccoli, bacon, raisan salad (one of my favorites at the deli, but too fattening normally). Feel free to play with the recipes for your liking...I know I do!

Kielbasa Potato Chowder
  • 1/2 pound smoked kielbasa  (I use turkey), cut into 1/2 inch pieces
  • 3 Bacon Strips, diced
  • 1 small onion , finally chopped (I use only about 1/2 because family not too fond of onions)
  • 1 garlic clove, minced
  • 1 1/2 cup reduced-sodium chicken broth
  • 1 1/2 cup water
  • 2 medium potatoes, peeled and diced
  • 1/2 teaspoon chicken bouillon granules
  • 1/8  teaspoon pepper
  • 1/3 cup chopped fresh spinach
  • 1/2 cup heavy whipping cream or 2% milk
  In a large nonstick skillet, brown kielbasa and bacon; drain, reserving 1 teaspon drippings. Add onion and garlic; cook over medium heat for 2-3 minutes or until tender.
  In a large saucepan , bring broth and water to a boil. Add potatoes, bouillon, and pepper. Cook 10 minutes or until potatoes are tender. Add the meat mixture and spinach; cook over medium heat for 2 minutes until spinach is wilted. Reduce heat. Add cream ; cook 1 minute or until heated through. Makes: 4 cups. (got from a Light and Tasty magazine)

Nutrition Facts: 1 cup equals 190 calories, 6 grams of fat (2 saturated fats), 28 mg of cholesterol, 852 mg of sodium, 22 carbohydrates, 1 gram fiber, 12 grams of protein.

Crunchy Broccoli Salad
  • 8 cups fresh broccoli florets
  • 1 bunch green onions, thinly sliced (again I 1/2 this part because we aren't huge fans of onions)
  • 1/2 cup dried cranberries
  • 3 Tbsp. canola oil or Extra Virgin Olive Oil (I use EVOO because I like it and it is heart healthy)
  • 3 Tbsp. seasoned rice vinegar
  • 2 Tbsp. sugar ( I use two packets of Splenda)
  • 1/4 cup sunflower kernels
  • 3 bacon strips, cooked and crumbled (If making with above soup cook with that bacon to save time)
  In a large bowl, combine the broccoli, onions, and cranberries. In a small bowl, combine oil, vinegar, and sugar; drizzle over broccoli mix and toss to coat. Chill until serving. Sprinkle with sunflower kernels and bacon. Makes: 10 servings (or if you are like me about 4-5). Got from a Heart Healthy Magazine Apr./May 2010.

Nutrition Facts: 3/4 cup equals 121 calories, 7 grams fat (1 gram saturated fat), 2 mg cholesterol, 233 mg sodium, 14 carbohydrates, 3 grams fiber, 3 grams of protein.

1 comment:

  1. These look delicious!! I've been carb conscious lately so that broccoli salad is screaming for me to try it!! Can't wait!