Creamy Mushroom Soup

Ingredients:
1 lb fresh mushrooms, sliced
1 cup low-fat milk
2 (14 1/2ounce) cans reduced-sodium chicken broth
1/4 teaspoon browning sauce
5 tablespoons all-purpose flour
1/8 teaspoon black pepper
1/2 teaspoon onion powder

Preparation:
1. Coat a soup pot with nonstick cooking spray; add the sliced mushrooms and saute over high heat for about 4-5 minutes (or until soft), stirring frequently.
2. Add the chicken broth, pepper and onion powder; bring to a boil, then reduce the heat to medium-low.
3. In a small bowl, mix the flour and milk until smooth; gradually add to the soup, stirring constantly.
4. Stir in the browning sauce and seasoning; simmer for 5 more minutes (or until thickened).


Nutritional information for one serving:
Calories: 95
Calories from fat: 16
Total fat: 1.9g
Cholesterol: 2mg
Total carbs: 13.3g
Protein: 8.6g

Sweet Potato Soup

Ingredients:
3 medium sweet potato, peeled and chopped
4 cups beef stock or chicken stock or vegetable stock
2 onion, chopped
2 celery rib, chopped
2 cups half-and-half or milk
2 teaspoons chopped fresh tarragon or 1 teaspoon dried tarragon
1 bay leaf
salt & freshly ground black pepper, to taste
1 dash cayenne (optional)
sour cream or plain yogurt, for garnish (optional)
chopped fresh chives or fresh tarragon or fresh parsley, for garnish (optional)

Preparation:
1. In a large pot, combine the sweet potatoes, stock, onion, celery, tarragon and bay leaf, and bring to a boil over high heat.
2. Reduce the heat and simmer for about 20-30 minutes (until the vegetables are tender).
3. Discard the bay leaf, puree the soup in batches in an electric blender or food processor, and return to the pot. Add the half-and-half or milk, salt and pepper (to taste) and bring to a simmer.
4. Garnish with a dollop of sour cream and a sprinkle of chopped herbs if desired.


Nutritional information for one serving:
Calories: 191
Calories from fat: 87
Total fat: 9.8g
Cholesterol: 29mg
Total carbs: 21g
Protein: 5.8g

Roasted Garlic Soup

Ingredients:
2 garlic heads
4 cups spinach, chopped with stems removed
5 cups chicken broth
2 teaspoons olive oil

Preparation:
1. Preheat the oven to 450 degrees F.
2. Remove the papery covering from the garlic, without separating the cloves.
3. Slice the top of each head of garlic off, so most of the cloves are exposed.
4. Place the garlic in a small baking dish.
5. Drizzle 1 teaspoon of olive oil over each garlic head.
6. Cover the baking dish with foil and roast for about 45 minutes (or until the garlic is soft and lightly browned); let cool.
7. When the garlic has cooled enough to handle, squeeze the garlic pulp into a medium saucepan.
8. Add the chicken broth, stir well to combine.
9. Simmer for about 15 minutes.
10. Before serving, stir in the spinach and simmer for about 4 minutes (until wilted).


Nutritional information for one serving:
Calories: 97
Calories from fat: 37
Total fat: 4.2g
Cholesterol: 0mg
Total carbs: 7.2g
Protein: 7.9g

Vegetable Soup with Chicken

Ingredients:
1 chicken thighs, on bone
1 tablespoon chicken bouillon powder
3 medium potatoes
1 large sweet potato
1 head cauliflower
2 large carrot
1 cup butternut squash
2 large celery rib
1 large turnip
1 1/2 cups rutabaga
1 parsnip (optional)
salt and pepper, to taste

Preparation:
1. Cut up all the vegetables into large or small chunks (as desired).
2. Cut up the chicken into small pieces (you can leave the chicken meat on the bone, as it will add even more flavor).
3. Place everything in a large pot and cover completely with water.
4. Add the seasoning.
5. Let it come to a boil, and then let it simmer for about 1 1/2 hours.
6. This soup can also be easily refrigerated and then reheated.


Nutritional information for one serving:
Calories: 104
Calories from fat: 13
Total fat: 1.5g
Cholesterol: 6mg
Total carbs: 19.8g
Protein: 4.3g

Greek Avgolemono Soup

Ingredients:
1/3 cup fresh lemon juice
2 eggs, well beaten
1/2 cup rice
8 cups chicken broth
1/2 cup celery, finely chopped
1/4 cup carrot, finely chopped
1/4 cup onion, finely chopped

Preparation:
1. Bring the chicken broth to a boil.
2. Add the rice, celery, carrots and onion.
3. Simmer for about 20 minutes (until the rice and vegetables are tender).
4. Remove from the heat. Set aside.
5. In medium bowl, beat the eggs and lemon juice; slowly add some of the hot broth to the egg mixture beating steadily to temper it.
6. Gradually whisk the egg mixture back into the hot soup.
7. Cook over low heat, without boiling (do not boil the soup after adding the eggs!), for about 5 minutes (until the soup thickens).


Nutritional information for one serving:
Calories: 143
Calories from fat: 32
Total fat: 3.6g
Cholesterol: 70mg
Total carbs: 16.8g
Protein: 9.8g

Cauliflower Soup

Ingredients:
1 medium head cauliflower, separated into florets
1 cup half-and-half cream
1 medium onion, sliced
2 tablespoons butter
1 tablespoon instant chicken bouillon
2 tablespoons flour
1/2 teaspoon celery salt
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In a large saucepan, bring two cups of water to a boil. Add the cauliflower and onions; heat back to boiling then reduce the heat, cover and simmer for about 10 minutes (until tender); do not drain.
2. Pour everything into a blender container (in more batches if necessary) and blend on high speed until smooth.
3. In a large saucepan, heat the butter until melted.
4. Stir in the flour; cook, stirring constantly, until the mixture is smooth and bubbly. Remove from the heat.
5. Stir in 1 cup water. Bring to a boil, stirring constantly; boil and stir for one minute.
6. Stir in the cauliflower mixture, chicken bouillon, celery salt, salt and pepper; heat just to boiling.
7. Stir in the half and half cream; heat just until hot, do not reboil.
8. Sprinkle each serving with nutmeg and serve.


Nutritional information for one serving:
Calories: 127
Calories from fat: 77
Total fat: 8.6g
Cholesterol: 25mg
Total carbs: 10.7g
Protein: 3.6g

Chilled Avocado and Cucumber Soup

Ingredients:
4 small cucumbers (or 1/2 English cucumber)
1 avocado
1/2 cup yogurt
1 jalapeno pepper or 2 teaspoons cayenne pepper
1 1/2 cups ice-cold water
1 clove garlic
1 green onion
3 tablespoons chopped cilantro
2 tablespoons lime juice
2 tablespoons sugar
1 1/2 teaspoons salt
1/4 teaspoon pepper

Preparation:
1. If using a jalapeno pepper, remove the seeds and chop coarsely.
2. Peel and chop the cucumbers and avocado into small cubes.
3. Place everything in a blender or food processor and process until smooth.
4. Thin the mixture to the desired consistency with extra water, then season again with salt and pepper to taste.
5. Chill in the refrigerator for about 2 hours before serving.
6. Garnish options: sprig of mint, couple of cilantro leaves, chopped tomatoes, couple of grilled shrimp or scallops, or some sour cream.


Nutritional information for one serving:
Calories: 134
Calories from fat: 76
Total fat: 8.4g
Cholesterol: 3mg
Total carbs: 14.9g
Fiber: 3.9g
Protein: 2.5g
WW points: 3

Seared Scallops with Cabbage and Leeks

Ingredients:
12 large sea scallops (about 1 pound), tough side muscles removed
1 large leek (white and pale green parts only)
1 lb green cabbage (about 1/2 medium head)
1/3 cup low sodium chicken broth
3 tablespoons olive oil
coarse salt
fresh ground pepper
sliced lemons (to garnish)

Preparation:
1. Half the leek lengthwise, thinly slice crosswise and rinse well.
2. Half the cabbage lengthwise, core it and thinly slice crosswise.
3. In a large non-stick frying pan, heat 4 1/2 teaspoons oil over medium high heat until hot (but not smoking).
4. Add the leek, cook until soft (about 1-2 minutes).
5. Stir in the cabbage, and add the stock.
6. Cook (stirring occasionally) until the cabbage is slightly soft (about 5 minutes).
7. Stir in 1/2 teaspoon salt and season with fresh ground pepper; set aside.
8. Sprinkle the scallops with 1/4 teaspoon salt and season with freshly ground pepper.
9. In another large non-stick frying pan, heat the remaining 2 1/2 teaspoons oil over medium heat until hot (but not smoking).
10. Add the scallops and cook, turning once, until dark golden (about 4 minutes on each side).
11. Divide the cabbage mixture between four plates and top each serving with 3 scallops; garnish with lemon slices.


Nutritional information for one serving:
Calories: 173
Calories from fat: 97
Total fat: 10.8g
Cholesterol: 14mg
Total carbs: 10.8g
Protein: 9.9g

Spicy Thai Soup (Tom Yum)

Ingredients:
1 lb shrimp or chicken, cut up
1 1/2 cups mushroom, sliced
1/4 cup tomatoes, chopped
4-5 tablespoons fish sauce
4-5 kaffir lime leaf
2 tablespoons red chili pepper (or to taste), freshly ground
7-8 tablespoons lime juice
1 stalk lemongrass, cut into 1/2-inch pieces
1 tablespoon chili paste, in soy bean oil
3 cups water

Preparation:
1. In a medium saucepan, pour the water and place over high head on stove; bring to a boil and add the kaffir lime leaves and lemon grass; cook for about 2 minutes.
2. Reduce the heat to low, add the fish sauce, chili paste in soy bean oil, fresh ground red chili and lime juice.
3. Add the mushrooms and tomatoes; cook for several minutes.
4. Add the shrimp or chicken; turn the heat to high (do not stir).
5. When the shrimp or chicken is cooked, continue to cook for about 2 more minutes.
6. Serve with hot rice.


Nutritional information for one serving:
Calories: 143
Calories from fat: 19
Total fat: 2.1g
Cholesterol: 172mg
Total carbs: 5.7g
Protein: 25.1g

Crab Rangoon

Ingredients:
1 (3 5/8 ounce) envelope premium crabmeat, drained
14 wonton wrappers
1/8 teaspoon Worcestershire sauce
3 ounces reduced-fat cream cheese
1 green onion, chopped
1/8 teaspoon garlic salt

Preparation:
1. In a small bowl, combine the cream cheese, Worcestershire sauce and garlic salt until smooth.
2. Stir in the crab and green onion.
3. Place 2 teaspoonfuls in the center of each wonton wrapper.
4. Moisten the edges with water; bring the corners to the center over the filling, and press the edges together to seal.
5. Place on a baking sheet coated with nonstick cooking spray; lightly spray the wontons with nonstick cooking spray.
6. Bake at 425° F for about 8-10 minutes (or until golden brown). Serve warm.


Nutritional information for one serving:
Calories: 87
Calories from fat: 22
Total fat: 2.5g
Cholesterol: 14mg
Total carbs: 10.3g
Protein: 5.5g

Sweet Tomato Pizza Sauce

Ingredients:
1 (28ounce) can tomato puree
3 cloves fresh minced garlic
1/2 tablespoon minced carrots
1 teaspoon dried onions, minced or chopped
2 tablespoons olive oil
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 1/2 tablespoons honey
2 tablespoons brown sugar
1/4 teaspoon salt
fresh ground pepper, to taste

Preparation:
1. In a large pot, heat the olive oil over medium heat.
2. Add the tomato puree.
3. Add all the other ingredients and simmer uncovered on low heat, stirring frequently, for about 30-60 minutes (until the desired consistency).


Nutritional information for one serving:
Calories: 68
Calories from fat: 17
Total fat: 2.0g
Cholesterol: 0mg
Total carbs: 12.4g
Protein: 1.7g

Zucchini Frittata

Ingredients:
6 large eggs
8 cups shredded unpeeled zucchini (about three pounds)
1/2 cup grated Parmesan cheese, divided
1 teaspoon butter
1 garlic clove, minced
2 tablespoons finely chopped onion
1 tablespoon olive oil
2 tablespoons milk
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper
1 pinch cayenne or hot pepper sauce

Preparation:
1. Place the shredded zucchini in a towel or several layers of cheese cloth; gather the ends and twist hard, squeezing out as much liquid as possible.
2. In a large oven proof skillet, heat the oil and butter, and saute the garlic and onion for about 30 seconds.
3. Add the zucchini and cook the vegetables over moderately low heat, stirring often, until the zucchini is just tender. Pour off any liquid that collects in the pan.
4. Meanwhile, in a medium bowl, beat together the milk, eggs, seasonings, and 2 tablespoons of the Parmesan cheese.
5. Add to the zucchini mixture and cook, stirring often, until the eggs begin to set.
6. Sprinkle the frittata with the remainder Parmesan cheese and place the pan under the broiler or in a very hot oven until the top of the frittata is lightly browned (keep a close watch so it doesn’t burn).
7. Let stand for a few minutes before slicing into wedges.


Nutritional information for one serving:
Calories: 167
Calories from fat: 96
Total fat: 10.8g
Cholesterol: 221mg
Total carbs: 7.3g
Protein: 11.8g

Royal Thai Rice

Ingredients:
1 cup Mahatma Jasmine rice
2 fresh red chilies, seeded and chopped
1/4 cup chopped green onions
1/4 cup roasted peanuts
1 1/2 cups chicken broth
1 tablespoon butter or margarine
1 tablespoon chopped fresh cilantro
1 teaspoon minced gingerroot
1/8 teaspoon turmeric
2 tablespoons lime juice

Preparation:
1. In a medium saucepan, combine the Mahatma Jasmine rice, green onions, margarine, chicken broth, chiles, cilantro, ginger root and turmeric.
2. Bring to a gentle boil; cover.
3. Reduce the heat and simmer for about 15 minutes.
4. Fold in the peanuts and lime juice.
5. Serve hot.


Nutritional information for one serving:
Calories: 200
Calories from fat: 64
Total fat: 7.2g
Cholesterol: 5mg
Total carbs: 29.6g
Protein: 6g

British-Style Pancakes

Ingredients:
2 eggs
50 g butter
200 ml milk, mixed with 75 ml water
110 g plain flour, sifted
1 pinch salt

- To serve:
lemon wedges, to taste
lemon juice, to taste
caster sugar, to taste

Preparation:
1. Sift the flour and salt into a mixing bowl.
2. Make a well in the center of the flour and break the eggs into it, then whisk the eggs into the flour.
3. Slowly add small quantities of the milk and water mixture, whisking all the while to get the lumps out of the flour (the batter should be like a thin cream when you’re done).
4. Melt the butter in a frying pan.
5. Spoon 2 tablespoons of the melted butter into the batter and whisk it in, then pour the rest into a bowl and use it to grease the pan (using a bit of paper towel to smear it round before you make each pancake).
6. Heat up the pan over high heat, then turn the heat down to medium.
7. Spoon the batter into the pan, using just less than 1/4 cup for a 10″ pan (don’t make the pancakes too big, or they’ll be hard to flip).
8. As soon as the batter hits the hot pan, tip it around from side to side to get the base evenly coated with batter - it will only take a few seconds to cook.
9. When it is golden brown underneath, flip to the other side and cook for a few more seconds.
10. Place the pancake on a plate and cover with a clean kitchen towel to keep warm while you make the rest.
11. To serve, sprinkle each pancake with freshly squeezed lemon juice and caster sugar, fold in half, then in half again to form triangles (or simply roll them up). Serve sprinkled with a little more sugar and lemon juice and extra sections of lemon.


Nutritional information for one serving:
Calories: 94
Calories from fat: 44
Total fat: 4.9g
Cholesterol: 46mg
Total carbs: 9.6g
Protein: 2.8g

Sushi Poppers

Ingredients:
1 cup freshly cooked short-grain rice
3 tablespoons seasoned rice vinegar
2 tablespoons toasted sesame seeds or black sesame seeds

- Assorted fillings
1/4 lb fresh small shrimp
1 large ripe mango
1 (7 1/2ounce) can of solid tuna in water
1/2 cup smoked salmon, chopped small
1 small fresh cucumber
wasabi paste

Preparation:
1. In a large shallow dish, spread the cooked rice and sprinkle with seasoned rice vinegar and sesame seeds.
2. Using a wooden spoon, toss gently to combine (do not stir, or the rice will clump).
3. Keep the rice covered with a damp cloth if not using immediately.
4. Using your wet fingers, place a rounded teaspoonful of rice in the palm of your hand and roll into a ball.
5. Make an indentation in the center with your finger.
6. Place the desired filling of your choice in the indentation.
7. Dip your fingers into water and pack the rice firmly around the filling, to make a small ball.
8. Repeat with the remaining rice and the filling of your choice.
9. Sprinkle each popper with toasted sesame seeds and a dot of wasabi paste; place on a platter.
10. Cover with plastic wrap and keep at room temperature until ready to serve.


Nutritional information for one serving:
Calories: 52
Calories from fat: 8
Total fat: 0.9g
Cholesterol: 9mg
Total carbs: 7.3g
Protein: 3.6g

Salmon and Asparagus in Foil

Ingredients:
1 lb asparagus
4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)

Preparation:
1. Preheat the oven to 450 degrees F.
2. Snap the ends off the asparagus spears (they will break where tender) and divide into 4 equal portions.
3. Spray the center of each foil sheet with some non-stick cooking spray.
4. Place one salmon fillet in the center of each sheet, top with a serving of asparagus and drizzle with lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the salmon becomes opaque).
9. Serve with lemon wedges on the side.


Nutritional information for one serving:
Calories: 193
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 72mg
Total carbs: 7.6g
Protein: 31g

Cajun Halibut

Ingredients:
4 (4 ounce) halibut steaks
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1 teaspoon black pepper

Preparation:
1. In a small bowl, combine the ground red pepper, garlic powder, paprika, salt and black pepper; mix well and rub evenly over both sides of the fish.
2. Preheat a large non-stick skillet over medium-high heat and spray with cooking spray.
3. Add the fish, and cook for about 3-4 minutes on each side (or until the fish is cooked through and flakes easily with a fork).


Nutritional information for one serving:
Calories: 128
Calories from fat: 24
Total fat: 2.7g
Cholesterol: 36mg
Total carbs: 0.6g
Protein: 23.9g

Cajun Salmon Fillets

Ingredients:
800 g boneless salmon fillet, whole, frozen, with the skin on
1 garlic clove, minced
1 tablespoon olive oil
1 pinch cayenne
1 teaspoon paprika
3/4 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon oregano
1/2 teaspoon dried mustard

Preparation:
1. Thaw the salmon; cut the salmon into the desired number of pieces; place the skin down on a large tray or baking sheet.
2. Combine the olive oil and spices, and spread the mixture on top of the salmon fillet.
3. Grill on the barbecue or bake in a 400 degrees F oven for about 15-20 minutes (or until done).
4. Remove the skin prior to serving.


Nutritional information for one serving:
Calories: 179
Calories from fat: 63
Total fat: 7g
Cholesterol: 69mg
Total carbs: 0.8g
Protein: 26.8g

Garlic Lime Chicken

Ingredients:
4 boneless, skinless chicken breasts

- For the marinade:
1/2 teaspoon dry mustard
1 tablespoon Worcestershire sauce
1/2 cup soy sauce
2 cloves garlic, minced
1/4 cup fresh lime juice
1/2 teaspoon fresh coarse ground black pepper

Preparation:
1. Mix together all the marinade ingredients.
2. Place the chicken breasts in a re-closeable plastic bag.
3. Pour the marinade over the chicken, close the bag.
4. Toss well to coat the chicken with the marinade.
5. Marinate in the refrigerator for at least 2 hours.
6. Drain and discard the marinade.
7. Grill, broil or saute the chicken.


Nutritional information for one serving:
Calories: 162
Calories from fat: 14
Total fat: 1.6g
Cholesterol: 68mg
Total carbs: 4.9g
Protein: 31.3g

Grilled Chicken Satay

Ingredients:
4 boneless skinless chicken breast halves, cubed
2-3 tablespoons curry powder, to taste
2 garlic cloves, minced
1/2 cup low sodium soy sauce
1 teaspoon hot pepper sauce (optional)
3 tablespoons smooth peanut butter
1/2 cup lime juice

Preparation:
1. In a large mixing bowl, combine the garlic, hot pepper sauce, soy sauce, peanut butter, curry powder and lime juice.
2. Place the chicken in the marinade and leave to marinate for about 12 hours (or overnight) in the fridge.
3. When ready to cook, preheat the broiler or grill to high.
4. Put the chicken on skewers and cook for about 5 minutes on each side (or until cooked through).
5. Serve immediately.


Nutritional information for one serving:
Calories: 158
Calories from fat: 47
Total fat: 5.3g
Cholesterol: 45mg
Total carbs: 6.7g
Protein: 21.7g