Courtesy of Mommy Noire. All are $3.00 (US) or less. Nutrition information is at the end of each recipe.
Curried Red Lentil Soup
INGREDIENTS 1 tablespoon canola oil 1 large onion,chopped 3 cloves garlic,minced 2 tablespoons minced fresh ginger 1 jalapeño pepper, seeded and minced 1 1/2 tablespoons curry powder 1 teaspoons cinnamon 1 teaspoon ground cumin 2 bay leaves 1 1/2 cups red lentils, rinsed and picked over (see Note) 8 cups reduced-sodium chicken broth 3 tablespoons chopped fresh cilantro, or parsley 2 tablespoons lemon juice 2 tablespoons mango chutney Salt & freshly ground pepper, to taste 1/3 cup plain nonfat yogurt
PREPARATION Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes. Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.
NUTRITION Per serving: 233 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 18 g protein; 13 g fiber; 756 mg sodium; 910 mg potassium.
Broccoli, Ham and Pasta Salad
INGREDIENTS
CREAMY HERBED DRESSING 1/2 cup low-fat mayonnaise 1/3 cup nonfat plain yogurt 1/4 cup reduced-fat sour cream 3 tablespoons rice vinegar or white-wine vinegar 1 tablespoon Dijon mustard 1 tablespoon honey, or more to taste 1 1/2 teaspoons dried minced onion or dried chopped chives 1 1/4 teaspoons dried tarragon or dill 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each White pepper to taste
SALAD 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry) 4 cups chopped broccoli florets (about 1 1/2 large heads) 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium 1 large red or yellow bell pepper (or a combination), diced 1/4 cup diced red onion, plus slices for garnish 1/3 cup raisins Freshly ground pepper to taste 4 cups spinach leaves 1 cup torn radicchio leaves
PREPARATION To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days. Serve on a bed of spinach and radicchio, garnished with slices of red onion.
TIPS & NOTES Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.
NUTRITION Per serving: 306 calories; 7 g fat ( 2 g sat , 2 g mono ); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium.
Tomato, Tuna & Tarragon Salad
INGREDIENTS 1/2 cup diced red onion 1/3 cup reduced-fat mayonnaise 1/4 teaspoon kosher salt Freshly ground pepper to taste 2 6-ounce cans chunk light tuna in olive oil, drained (see Note) 2 stalks celery, thinly sliced (about 1 cup) 1/4 cup packed coarsely chopped fresh tarragon leaves 8 cups torn lettuce, or mixed greens 1 pound small ripe tomatoes, cut into wedges 1 lemon, cut into 8 wedges
PREPARATION Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.
TIPS & NOTES Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.
NUTRITION Per serving: 259 calories; 10 g fat ( 2 g sat , 3 g mono ); 15 mg cholesterol; 15 g carbohydrates; 28 g protein; 3 g fiber; 667 mg sodium; 731 mg potassium.
Turkey, Corn & Sun-Dried Tomato Wraps
INGREDIENTS 1 cup corn kernels, fresh (see Tip) or frozen (thawed) 1/2 cup chopped fresh tomato 1/4 cup chopped soft sun-dried tomatoes (see Shopping Tip) 2 tablespoons canola oil 1 tablespoon red-wine vinegar or cider vinegar 8 thin slices low-sodium deli turkey (about 8 ounces) 4 8-inch whole-wheat tortillas 2 cups chopped romaine lettuce
PREPARATION Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl. Divide turkey among tortillas. Top with equal portions of the corn salad and lettuce. Roll up. Serve the wraps cut in half, if desired.
TIPS & NOTES Tip: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.
Shopping Tip: Look for soft sun-dried tomatoes (not oil-packed) in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.
NUTRITION Per serving: 321 calories; 12 g fat ( 1 g sat , 5 g mono ); 35 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 19 g protein; 4 g fiber; 682 mg sodium; 325 mg potassium.
Sweet Potato-Peanut Bisque
INGREDIENTS 2 large sweet potatoes (10-12 ounces each) 1 tablespoon canola oil 1 small yellow onion, chopped 1 large clove garlic, minced 3 cups reduced-sodium tomato-vegetable juice blend or tomato juice 1 4-ounce can diced green chiles, preferably hot, drained 2 teaspoons minced fresh ginger 1 teaspoon ground allspice 1 15-ounce can vegetable broth 1/2 cup smooth natural peanut butter Freshly ground pepper to taste Chopped fresh cilantro leaves for garnish
PREPARATION Prick sweet potatoes in several places with a fork. Microwave on High until just cooked through, 7 to 10 minutes. Set aside to cool. Meanwhile, heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in juice, green chiles, ginger and allspice. Adjust the heat so the mixture boils gently; cook for 10 minutes.
Meanwhile, peel the sweet potatoes and chop into bite-size pieces. Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth. Add the puree to the pot and stir well to combine. Thin the bisque with water, if desired. Season with pepper. Heat until hot. Garnish with cilantro, if desired.
TIPS & NOTES Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with water before reheating, if desired.
NUTRITION Per serving: 291 calories; 16 g fat ( 3 g sat , 8 g mono ); 0 mg cholesterol; 30 g carbohydrates; 1 g added sugars; 10 g protein; 6 g fiber; 474 mg sodium; 1011 mg potassium.
Italian Vegetable Hoagies
INGREDIENTS 1/4 cup thinly sliced red onion, separated into rings 1 14-ounce can artichoke hearts, rinsed and coarsely chopped 1 medium tomato, seeded and diced 2 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil 1 teaspoon dried oregano 1 16- to 20-inch-long baguette, preferably whole-grain 2 slices provolone cheese, (about 2 ounces), halved 2 cups shredded romaine lettuce 1/4 cup sliced pepperoncini, (optional)
PREPARATION Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.
NUTRITION Per serving: 264 calories; 8 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 39 g carbohydrates; 14 g protein; 8 g fiber; 624 mg sodium; 174 mg potassium.
Ravioli & Vegetable Soup
INGREDIENTS 1 tablespoon extra-virgin olive oil 2 cups frozen bell pepper and onion mix, thawed and diced 2 cloves garlic, minced 1/4 teaspoon crushed red pepper, or to taste (optional) 1 28-ounce can crushed tomatoes, preferably fire-roasted 1 15-ounce can vegetable broth or reduced-sodium chicken broth 1 1/2 cups hot water 1 teaspoon dried basil or marjoram 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat 2 cups diced zucchini, (about 2 medium) Freshly ground pepper to taste
PREPARATION Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.
TIPS & NOTES Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.
NUTRITION Per serving: 264 calories; 9 g fat ( 3 g sat , 3 g mono ); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.
Pizza Roll-Ups
INGREDIENTS 1 8-inch whole-wheat flour tortilla 2 tablespoons prepared pizza sauce 12 leaves baby spinach 3 tablespoons shredded part-skim mozzarella
PREPARATION Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired.
TIPS & NOTES Make Ahead Tip: Cover and refrigerate the pizza roll-up for up to 1 day.
NUTRITION Per serving: 217 calories; 7 g fat ( 2 g sat , 1 g mono ); 14 mg cholesterol; 26 g carbohydrates; 1 g added sugars; 10 g protein; 3 g fiber; 427 mg sodium; 18 mg potassium.
Curried Chicken Pitas
INGREDIENTS 6 tablespoons nonfat plain yogurt 1/4 cup low-fat mayonnaise 1 tablespoon curry powder 2 cups cooked, cubed chicken breast (see Tip) 1 ripe but firm pear, diced 1 stalk celery, finely diced 1/2 cup dried cranberries 1/4 cup sliced or slivered almonds, toasted (see Tip) 4 4- to 5-inch whole-wheat pita breads, cut in half 2 cups sprouts
PREPARATION Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.
TIPS & NOTES Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days. Tip: If you don’t have cooked chicken, poach about 12 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
To toast sliced or slivered almonds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION Per serving: 323 calories; 7 g fat ( 1 g sat , 3 g mono ); 58 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 352 mg sodium; 372 mg potassium.
Spaghetti Frittata
INGREDIENTS 8 ounces spaghetti, (or 4 cups leftover cooked spaghetti) 4 teaspoons extra-virgin olive oil 3 onions, chopped 2 large eggs 2 large egg whites 1/2 cup skim milk 1/3 cup freshly grated Parmesan cheese 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1 tomato, diced (optional)
PREPARATION Cook spaghetti in a large pot of boiling salted water until tender but firm. Drain and refresh with cold water. Heat oil in a large nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until golden, 10 to 12 minutes. Transfer the onions to a small bowl and let cool slightly. Wipe out the pan.
Whisk together eggs, egg whites and milk in a large bowl. Stir in the onions, Parmesan, parsley, basil, salt and pepper. Add the spaghetti. Spray the pan well with nonstick cooking spray and place over medium heat. Pour in the egg mixture and distribute evenly in the pan. Cook until the underside is golden, moving the pan around on the burner to ensure even cooking, about 6 minutes. Invert a large platter over the skillet, grasp the platter and skillet with oven mitts and carefully turn over. Lift off the skillet and spray it again with nonstick cooking spray. Slide the frittata back into the skillet and cook until the bottom is golden. Slide the frittata onto a platter. Garnish with tomatoes if using.
NUTRITION Per serving: 178 calories; 7 g fat ( 2 g sat , 4 g mono ); 75 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 9 g protein; 2 g fiber; 516 mg sodium; 216 mg potassium.
Submitted June 17, 2015 at 10:18PM by threeb_1973 http://ift.tt/1TuvtGn EatCheapAndHealthy
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