Cannery Row Soup
Chicken Salad
Corn Chowder
Gazpacho
Spinach Salad for Spring and Summer
Sunshine Salad
Tuna Salad
Waldorf Salad
Bean and Macaroni Soup
Mexican Pozole
Minestrone Soup
Pupusas Revueltas with Chicken
Cannery Row Soup
Using fish and clam juice makes this tasty soup heart-healthy.
1. Heat oil in large sauce pan. Sauté garlic, carrots, celery, onion, and green
pepper in oil 3 minutes.
2. Add remaining ingredients except parsley and fish. Cover and simmer
10-15 minutes or until vegetables are fork-tender.
3. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes
easily and is opaque. Serve hot.
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Chicken Salad
Chill out with this simple, yet flavorful dish.
1. Bake chicken, cut into cubes, and refrigerate.
2. In large bowl, combine rest of ingredients, add chilled chicken and mix well.
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each
serving is 127 mg.
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Corn Chowder
Using low-fat milk instead of cream lowers the saturated fat content in this
hearty dish.
1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat
to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Pour 1/2 cup of milk into a jar with tight-fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked
vegetables and add
remaining milk.
6. Cook, stirring constantly,
until mixture comes to a
boil and thickens. Serve
garnished with chopped
fresh parsley.
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Gazpacho
This classic chilled tomato soup is chock full of garden-fresh vegetables,
cholesterol-free, and made with very little added oil.
1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives,
and lemon wedges into the blender.
2. Purée.
3. Slowly add the remaining 2 cups of tomato juice to puréed mixture. Add diced
tomato. Chill.
4. Serve icy cold in individual bowls garnished with minced chives and lemon
wedges.
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Spinach Salad for Spring and Summer
This recipe provides 2.5 fruit and vegetable servings per person.
1. Place the spinach and seasonal fruits or vegetables into a large bowl. The more
colors you add to your diet, the more nutrients you’ll get. Toss with the dressing
and serve.
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Sunshine Salad
This recipe provides 2 fruit and vegetable servings per person.
1. Toss all ingredients together in a large bowl. Add dressing and toss again.
Serve immediately.
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Tuna Salad
1. Rinse and drain tuna for 5 minutes. Break apart with a fork.
2. Add celery, onion, and mayonnaise and mix well.
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Waldorf Salad
This recipe provides 2.5 fruit and vegetable servings per person.
1. Wash and cut the apples into quarters, core, then dice into 3/4-inch pieces.
Toss with the lemon juice.
2. Add the celery, walnuts, and mayonnaise dressing. Mix thoroughly.
3. Place the lettuce on four plates or into salad bowls.
4. Scoop the apple mixture onto each salad.
5. Scatter raisins over the top.
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Bean and Macaroni Soup
This cholesterol-free tasty dish is virtually fat-free and is prepared with only
1 tablespoon of oil for 16 servings.
1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic
and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions
on package using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is throughly heated. Stir
occasionally.
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Mexican Pozole
Only a small amount of oil is needed to sauté meat.
1. In a large pot, heat oil. Sauté beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat.
Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over
low heat. If too thick, add water for desired consistency.
Option: Skinless, boneless chicken breasts may be used instead of beef cubes.
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Minestrone Soup
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans,
peas, and carrots.
1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients
are well mixed.
4. Bring to a boil. Reduce heat,
cover, and simmer about
45 minutes or until
vegetables are tender.
5. Add uncooked spaghetti
and simmer 2-3 minutes
only.
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Pupusas Revueltas with Chicken
Ground chicken and low-fat cheese help reduce fat and calories.
1. In a non-stick skillet over low heat, sauté chicken in oil until chicken turns white.
Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is
cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
3. While the chicken mixture is cooling, place the flour into a large mixing bowl and
stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into balls and
flatten each ball into a 1/2-inch-thick circle. Put a spoonful of the chicken mixture
into the middle of each circle of dough and bring the edges to the center. Flatten
the ball of dough again until
it is ½-inch thick.
6. In a very hot, iron skillet,
cook the pupusas on each
side until golden brown.
7. Serve hot with Curtido
salvadoreño.
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