Hearty Potato Soup

Recipe Courtesy of Southern Living 1998

Ingredients

• 6  potatoes, peeled and cut into 1/2-inch cubes (2 1/2 pounds)
• 2  medium onions, diced
• 2  carrots, thinly sliced
• 2  celery ribs, thinly sliced
• 2  (14 1/2-ounce) cans low-sodium fat-free chicken broth
• 1  teaspoon  dried basil
• 1  teaspoon  salt
• 1/2  teaspoon  pepper
• 1/4  cup  all-purpose flour
• 1 1/2  cups  fat-free half-and-half
• Italian Bread Bowls

Preparation

Combine first 8 ingredients in a 4 1/2-quart slow cooker.

Cook, covered, at HIGH 3 hours or until vegetables are tender.

Stir together flour and half-and-half; stir into soup. Cover and cook 30 minutes or until thoroughly heated. Serve in Italian Bread Bowls, and garnish, if desired.

Nutritional Information

Calories:

207

Fat:

0.3g

Cholesterol:

0.0mg

Sodium:

365mg

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Chicken Cutlets with Tomato saute

Recipe courtesy of Real Simple August 2008

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  Ingredients

  • 1 1/2 pounds small chicken cutlets (8 to 12)
  • kosher salt and pepper
  • • 2 tablespoons olive oil
    • 1 1/2 pints grape or cherry tomatoes
    • 3/4 cup dry white wine (such as Sauvignon Blanc)
    • 4 scallions, sliced
    • 2 tablespoons fresh tarragon leaves, chopped

Directions

1. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the oil in a large skillet over medium-high heat. Working in 2 batches, cook the chicken until browned and cooked through, 2 to 3 minutes per side; transfer to plates.
2. Add the tomatoes to the skillet and cook over medium-high heat, stirring occasionally, until they begin to burst, 2 to 3 minutes.
3. Add the wine and simmer until the liquid is reduced by half, 2 to 3 minutes. Stir in the scallions and tarragon and serve with the chicken.

Lean Pulled Pork from a Pressure Cooker

Recipe courtesy of NoFoodLeftBehind.blogspot.com


 The real key to success for this is that the moist cooking in the pressure cooker really counteracts the lack of fat in the tenderloin. I loved this because I knew it was lean and yet it had just as much moisture as the regular pulled pork with all that fat from the butt.

Pulled Pork
Originally uploaded by Food Fanatic.

2 lb. pork tenderloin
2 Tbsp olive oil
1 onion, finely diced
2 cloves garlic, minced
1 cup ketchup
2 Tbsp brown sugar
2 Tbsp Worcestershire sauce
2 Tbsp apple cider vinegar
1/4 tsp dry mustard
1/4 tsp chili powder
1 tsp. salt
1 tsp. pepper
1/4 cup water

In a 6-quart pressure cooker, brown the pork tenderloin in the olive oil over medium-high heat. Add the onion and garlic, and sauté until softened. Add the remaining ingredients and mix to combine. Bring to a boil, cover the pressure cooker and bring to pressure. Cook for 45 minutes at 15 psi. Release the pressure and, using two forks, pull the pork into shreds. Toss the shredded pork in the pan drippings, if desired. Serve hot on rolls.

Adapted from “Speedy Pulled Pork” by Ronda L. Carnicelli athttp://www.seasoned.com

Oven Fried Chicken

Recipe Courtesy of Cooking Light, October 2006

I love this recipe because it gives you the flavor of fried chicken without all the grease.

Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

Ingredients

• 1  cup  low-fat buttermilk
• 2  large egg whites, beaten
• 1  cup  all-purpose flour (about 4 1/2 ounces)
• 1/3  cup  cornmeal
• 1  teaspoon  salt, divided
• 3/4  teaspoon  freshly ground black pepper
• 1/4  teaspoon  ground red pepper
• 2  chicken breast halves, skinned (about 1 pound)
• 2  chicken thighs, skinned (about 1/2 pound)
• 2  chicken drumsticks, skinned (about 1/2 pound)
• 2  tablespoons  canola oil
• Cooking spray

Preparation

Preheat oven to 425°.

Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.

Nutritional Information

Calories:

450 (28% from fat)

Fat:

13.8g (sat 2.5g,mono 6.1g,poly 3.6g)

Protein:

43.5g

Carbohydrate:

35.3g

Fiber:

1.7g

Cholesterol:

109mg

Iron:

3.2mg

Sodium:

803mg

Calcium:

88mg