Nutrition per serving: Calories = 417; Total Fat = 9 g; Cholesterol = 61 mg; Sodium = 518 mg; Carbohydrate = 3 g; Fiber = 3 g; Protein = 5 g
Ingredients 10 tomatoes, cored 1 tablespoon olive oil 1 medium onion, small diced 1 small jalapeno, seeded and roughly chopped (do not remove the seeds if you prefer a spicier dish) 2 garlic cloves, crushed 1 teaspoon cumin 2 1/2 cups nonfat low-sodium chicken broth, or more as needed juice and zest of 1 lime 2 avocados, pitted, peeled, and small diced 1/4 cup chopped fresh cilantro sea salt and freshly ground pepper to taste
Directions Preheat the oven to 500F.
Line a baking sheet with aluminum foil and place the tomatoes. Roast the tomatoes in the oven until the skins begin to char, turning once, about 7 minutes per side. Set aside to cool for 15 minutes, then remove the skins and discard.
While the tomatoes are charring, place a large saucepan over medium heat. Add the oil followed by the onion and jalapenos then cook until tender. Add the garlic and cumin then continue cooking until the garlic becomes brown and fragrant. Add the tomatoes, broth, salt, and pepper, then bring to a boil. Reduce to a simmer and cook for 15 minutes to allow the flavors to marry.
Using an immersion blender or working in a blender one small batch at a time, puree the soup until smooth. Strain the soup, add more broth, salt, and pepper as needed, and place over a medium heat until hot. Garnish the soup with lime zest, juice, avocados, and cilantro.
Hearty Beef Stew with Mushrooms and Green Beans
Makes: 4 servings
Nutrition per serving: Calories = 202; Total Fat = 8 g; Cholesterol = 34 mg; Sodium = 501 mg; Carbohydrate = 5 g; Fiber = 4 g; Protein = 18 g
Ingredients 2 tablespoons olive oil, divided 1/2 pound boneless sirloin, trimmed of visible fat and cut into 1/2-inch cubes 1 pound cremini mushrooms, sliced 2 stalks celery, thinly sliced on the diagonal 1 small onion, small diced 1 clove garlic, minced 1 tablespoon tomato paste 1 tablespoon Worcestershire sauce 3 cups fat free low-sodium beef broth, or more if necessary 1 bay leaf 1/4 teaspoon dried thyme 8 ounces green beans, trimmed and cut into 1-inch sections 1/4 cup chopped fresh parsley sea salt and freshly ground pepper to taste
Directions Place a large saucepan over medium-high heat. Season the beef with salt and pepper. Add 1 tablespoon of oil followed by the meat and cook until well seared on all sides, about 10 minutes. Transfer the meat to a plate and set aside.
Add the remaining 1 tablespoon of oil followed by the mushrooms and cook until browned, about 6 minutes. Reduce the heat to medium then add the celery and onion. Cook until the onion is tender, then add the garlic and tomato paste and cook for 2 minutes longer. Pour in the Worcestershire sauce and broth then add the bay leaf, thyme, reserved beef, salt, and pepper. Cook until the beef just starts to become tender, about 20 minutes, then add the green beans and cook an additional 10 minutes. Garnish the stew with fresh parsley and serve.
Hearty Fish Stew with Tomatoes and Dill
Makes: 4 servings
Nutrition per serving: Calories = 398; Total Fat = 9 g; Cholesterol = 212 mg; Sodium = 420; Carbohydrate = 14 g; Fiber = 3 g; Protein = 42 g
Ingredients 2 tablespoons olive oil 1 red bell pepper, seeded and cut into 1/4-inch strips 1 onion, thinly sliced 1 clove garlic, minced 3 roma tomatoes, small diced 1/4 teaspoon dried thyme 4 cups low-sodium fish stock or fat-free chicken broth 1 pound skinless sea bass, cut into 1-inch chunks 1 pound large shrimp, peeled and deveined 1 pound sea scallops 1/4 cup chopped fresh dill sea salt and freshly ground pepper to taste
Directions Place a large saucepan over medium heat. Add the oil followed by the bell pepper and onion, then cook until tender. Add the garlic and cook just until you can smell its aroma. Add the tomatoes, thyme, salt, and pepper, then continue cooking until the tomatoes begin to break down. Add the broth and bring to a boil, then reduce to a gentle simmer for another 10 minutes.
Add the seafood to the tomato mixture and simmer until the fish is cooked through, gently stirring occasionally, about 7 minutes. Season stew with salt and pepper again if needed, garnish will dill, then serve.
Spicy Chipotle-Butternut Squash Soup
Makes: 4 servings
Nutrition per serving: Calories = 106; Total Fat = 7 g; Cholesterol = 0 mg; Sodium = 312 mg; Carbohydrate = 9 g; Fiber = 3 g; Protein = 2 g
Ingredients 1 tablespoon olive oil 1 small butternut squash, peeled, seeded, and roughly chopped into approximately 1/2-inch chunks 1/2 small onion, small diced 1 jalapeno, seeded and roughly chopped (leave seeds for a spicier dish) 1 tablespoon ground chipotle 2 1/2 cups fat free low-sodium chicken broth, or more as needed 1/4 cup chopped fresh cilantro sea salt and freshly ground pepper to taste
Directions Place a large saucepan over medium heat. Add the oil followed by the squash, onion, jalapeno, chipotle, salt, and pepper. Cook until the onion becomes tender. Pour in the chicken broth then bring to a boil. Reduce the heat to a simmer and cook until the squash becomes very tender, about 15 minutes.
Puree the soup in small batches in a blender or immersion blender. Strain and return the soup to a medium heat until hot. Season the soup with salt and pepper, if necessary. Garnish with cilantro and serve.
Pumpkin-Tomato Soup with Ham and Parmesan
Makes: 4 servings
Nutrition per serving: Calories = 396; Total Fat = 11 g; Cholesterol = 108 mg; Sodium = 545 mg; Carbohydrate = 4 g; Fiber = 4 g; Protein = 9 g
Ingredients 2 tablespoons olive oil, divided 1 small onion, small diced 2 cloves garlic, minced 1 teaspoon cumin 1 tablespoon tomato paste 3 roma tomatoes, cored and roughly chopped 15 ounces pumpkin puree 2 1/2 cups fat-free, low-sodium chicken broth, or more as needed 4 ounces turkey ham, cut into 1/2-inch cubes 1/4 cup freshly grated Parmesan cheese sea salt and freshly ground pepper to taste
Directions Place a large saucepan over medium heat. Add 1 1/2 tablespoons of oil followed by the onion and cook until tender. Add the garlic, cumin, and tomato paste and continue cooking for 2 minutes longer. Add the tomatoes, pumpkin, broth, salt, and pepper. Bring to a boil, then reduce to a simmer and cook for 15 minutes to allow the flavors to marry.
Using an immersion blender or working in a blender one small batch at a time, puree the soup until smooth. Strain then return the soup to the heat until hot.
While the soup is heating, place a small skillet over medium-high heat. Add the remaining 1/2 tablespoon oil followed by the ham and cook until crisp, about 6 minutes. Transfer to a paper towel lined plate to drain.
Garnish the soup with Parmesan and ham, then serve.
