Chicken and Broccoli Soup

Print Recipe

Chicken and Broccoli Soup

Prep Time

15 minutes

Cook Time

25 minutes

Servings

2 cups

Ingredients

• 3 Tbsp unsalted butter
• 1 1/4 cups thinly sliced leek white and green parts only
• 3 medium carrots chopped
• 2 medium celery stalks chopped
• 4 cloves garlic chopped
• 4 Tbsp all-purpose flour
• 4 cups unsalted chicken broth
• 1 1/2 cups whole milk
• 3 cups shredded cooked chicken breast
• 1/2 tsp pepper
• 1/4 tsp salt
• 2 Tbsp lemon juice
• 3 cups broccoli florets about 8 ounces

Prep Time 15 minutes Cook Time 25 minutes Servings 2 cups Ingredients 3 Tbsp unsalted butter 1 1/4 cups thinly sliced leek white and green parts only 3 medium carrots chopped 2 medium celery stalks chopped 4 cloves garlic chopped 4 Tbsp all-purpose flour 4 cups unsalted chicken broth 1 1/2 cups whole milk 3 cups shredded cooked chicken breast 1/2 tsp pepper 1/4 tsp salt 2 Tbsp lemon juice 3 cups broccoli florets about 8 ounces

Instructions

1. Melt butter in a large pot over medium-high heat. Add leek, carrots and celery; cook, stirring occasionally, until softened and translucent, 6 to 8 minutes. Reduce heat to medium, add garlic and flour and cook, stirring constantly, until the garlic is fragrant and the flour has toasted, about 1 minute. Slowly add broth, stirring constantly. Add milk, pepper and salt and bring to a simmer (do not boil) over medium-high heat, stirring often and scraping the bottom of the pot to release any browned bits.
2. Reduce heat to medium to maintain a low simmer; add broccoli florets. Cook, stirring occasionally, until the broccoli is tender, about 8 minutes, adding chicken during the last 2 minutes of cooking. Remove from heat and stir in lemon juice. Serve immediately.

Share this Recipe

Posted in Dinner, Lunch, Recipes

---

Creamy Corn Soup with Crispy Bacon

Print Recipe

Creamy Corn Soup with Crispy Bacon

Prep Time

15 minutes

Cook Time

1 hour

Servings

1 1/3 cups

Ingredients

• 2 Tbsp unsalted butter
• 1 cup chopped onion
• 1 cup thinly sliced celery
• 1/2 cup thinly sliced carrots
• 2 cloves garlic minced
• 1/4 tsp salt
• 1 Tbsp all-purpose flour
• 2 cups fat-free milk
• 2 bay leaves
• 1 can reduced-sodium chicken broth 14.5 ounces
• 2 cups frozen whole kernel corn thawed
• 2 sprigs fresh thyme or 1/2 tsp dried thyme, crushed
• 4 slices lower-sodium, less fat bacon crisp-cooked and crumbled (optional)

Prep Time 15 minutes Cook Time 1 hour Servings 1 1/3 cups Ingredients 2 Tbsp unsalted butter 1 cup chopped onion 1 cup thinly sliced celery 1/2 cup thinly sliced carrots 2 cloves garlic minced 1/4 tsp salt 1 Tbsp all-purpose flour 2 cups fat-free milk 2 bay leaves 1 can reduced-sodium chicken broth 14.5 ounces 2 cups frozen whole kernel corn thawed 2 sprigs fresh thyme or 1/2 tsp dried thyme, crushed 4 slices lower-sodium, less fat bacon crisp-cooked and crumbled (optional)

Instructions

1. In a 4-qt. Dutch oven melt butter over medium. Add the next five ingredients (through salt); cook 10 minutes or until vegetables are softened, stirring occasionally. If desired, remove about 1/2 cup of the vegetables to use as a topper. Stir flour into the remaining vegetables. Cook and stir 1 minute more.
2. Gradually whisk in milk and broth. Stir in corn, thyme, and bay leaves. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring frequently. Remove from heat; cool 10 minutes.
3. Remove and discard thyme sprigs and bay leaves. Using an immersion blender, blend soup until smooth. (Or working in batches, transfer soup to a blender; cover and blend until smooth. Return all of the soup to Dutch oven.) Heat through. Top servings with the reserved vegetables, crumbled bacon, and if desired, black pepper.

Share this Recipe

Posted in Dinner, Lunch, Recipes

---

Cauliflower-Broccoli Gratin

Print Recipe

Cauliflower-Broccoli Gratin

Prep Time

15 Minutes

Cook Time

45 Minutes

Servings

Ingredients

• 1 broccoli crown trimmed and cut into 1-inch florets (about 4 cups)
• 1/2 head cauliflower trimmed and cut into 1-inch florets (about 4 cups)
• 2-3 Tbsp extra-virgin olive oil divided
• 1 medium onion thinly sliced
• 3 Tbsp all-purpose flour
• 3/4 tsp salt
• 1/4 tsp white or black pepper
• 2 1/2 cups low-fat milk
• 1 1/2 cups fresh whole-wheat breadcrumbs or 1/2 cup shredded or crumbled cheese

Prep Time 15 Minutes Cook Time 45 Minutes Servings Ingredients 1 broccoli crown trimmed and cut into 1-inch florets (about 4 cups) 1/2 head cauliflower trimmed and cut into 1-inch florets (about 4 cups) 2-3 Tbsp extra-virgin olive oil divided 1 medium onion thinly sliced 3 Tbsp all-purpose flour 3/4 tsp salt 1/4 tsp white or black pepper 2 1/2 cups low-fat milk 1 1/2 cups fresh whole-wheat breadcrumbs or 1/2 cup shredded or crumbled cheese

Instructions

1. Position racks in upper and lower third of oven; preheat to 425 degrees F.
2. Toss broccoli and cauliflower in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer. Roast the vegetables, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat.
4. When the vegetables are done, remove from the oven. Preheat the broiler.
5. Transfer half the vegetables to a 2-quart, broiler-safe baking dish. Spread half the sauce over the vegetables. Add the remaining vegetables and top with the remaining sauce.
6. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
7. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.

Share this Recipe

Posted in Recipes

---

Air Fryer Crispy (Un) Fried Chicken

Print Recipe

Air Fryer Crispy (Un) Fried Chicken

Course

Main Dish

Prep Time

45 minutes

Cook Time

15 minutes

Servings

Ingredients

• 1/2 cup All-purpose flour
• 2 tablespoons Parsley minced
• 1/2 teaspoon Ground oregano
• 1/4 teaspoon Black pepper
• 1/4 teaspoon Cayenne pepper
• 1/2 to 1 cup Low-fat buttermilk
• 1/2 tablespoon Red hot-pepper sauce
• 1/2 cup Parmesan cheese shredded or grated
• 4 4 ounces each Boneless, skinless chicken breast all visible fat removed
• 1/3 cup Whole grain crackers or whole grain crispers crushed
• Cooking spray

Course Main Dish Prep Time 45 minutes Cook Time 15 minutes Servings Ingredients 1/2 cup All-purpose flour 2 tablespoons Parsley minced 1/2 teaspoon Ground oregano 1/4 teaspoon Black pepper 1/4 teaspoon Cayenne pepper 1/2 to 1 cup Low-fat buttermilk 1/2 tablespoon Red hot-pepper sauce 1/2 cup Parmesan cheese shredded or grated 4 4 ounces each Boneless, skinless chicken breast all visible fat removed 1/3 cup Whole grain crackers or whole grain crispers crushed Cooking spray

Instructions

1. Preheat the air fryer to 390 degrees F.
2. In a shallow pan or dish, whisk together the flour, parsley, oregano, pepper and cayenne.
3. In a separate shallow pan or dish, whisk together the buttermilk and hot sauce. In a third shallow pan or dish stir together the crispbread crumbs and Parmesan. Set the dishes and a large plate in a row, assembly-line fashion. Dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on the plate. Cover and refrigerate for 30 minutes to 4 hours.
4. Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Cook for 10 to 15 minutes or until the chicken is no longer pink in the center and the top coating is golden brown, turning once halfway through and lightly spraying with the cooking spray.

Share this Recipe

Posted in Dinner, Lunch, Recipes

---

Winter Crisp

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Print Recipe

Winter Crisp

Cuisine

American

Prep Time

10 minutes

Cook Time

50 minutes

Servings

Ingredients

• 1/2 cup sugar
• 3 tablespoons all-purpose flour
• 1 teaspoon lemon peel
• 3/4 teaspoon lemon juice
• 5 cups apples, unpeeled, sliced
• 1 cup cranberries

For topping:

• 2/3 cups rolled oats
• 1/3 cup brown sugar, packed
• 1/4 cup whole wheat flour
• 2 teaspoons ground cinnamon
• 1 tablespoon soft margarine, melted

Cuisine American Prep Time 10 minutes Cook Time 50 minutes Servings Ingredients 1/2 cup sugar 3 tablespoons all-purpose flour 1 teaspoon lemon peel 3/4 teaspoon lemon juice 5 cups apples, unpeeled, sliced 1 cup cranberries For topping: 2/3 cups rolled oats 1/3 cup brown sugar, packed 1/4 cup whole wheat flour 2 teaspoons ground cinnamon 1 tablespoon soft margarine, melted

Instructions

1. Preheat oven to 375 °F.
2. To prepare the filling: In a medium bowl, combine the sugar, flour, and lemon peel. Mix well. Add the lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
3. To prepare the topping: In a small bowl, combine the oats, brown sugar, whole-wheat flour, and cinnamon. Add the melted margarine; stir to mix.
4. Sprinkle the topping over the filling. Bake for 40 to 50 minutes, or until the filling is bubbly and the top is brown. Serve warm or at room temperature.

Share this Recipe

Posted in Dessert, Recipes

---

Cream of Broccoli Soup 

By
Stephanie Kinturi

Print Recipe

Cream of Broccoli Soup 

Servings

people

Ingredients

• 4 Tbsp butter or margarine
• 1 whole white onion diced
• 3 Tbsp all-purpose flour
• 4 cups 98% fat free, low sodium chicken broth (about 32 oz)
• 1 16-oz package frozen broccoli thawed
• 1/2 cup fat free sour cream
• 1 - 2 pinches salt and pepper to taste

Servings people Ingredients 4 Tbsp butter or margarine 1 whole white onion diced 3 Tbsp all-purpose flour 4 cups 98% fat free, low sodium chicken broth (about 32 oz) 1 16-oz package frozen broccoli thawed 1/2 cup fat free sour cream 1 - 2 pinches salt and pepper to taste

Instructions

1. Melt the butter in a large soup pot over medium high heat
2. Sauté the onions in the butter until tender. Add the flour and whisk until  incorporated (mixture will be lumpy). Gradually whisk in the chicken broth and  stir until free of lumps.
3. Add the broccoli and simmer for 20 minutes until thickened.
4. Transfer soup to a blender and puree until creamy and most of the chunks a  broken down. (Be careful as soup is hot. Hold a dishtowel on top of the lid to  prevent burns from steam.)
5. Add the sour cream and season with salt and pepper. Stir to combine.
6. Serve with a sandwich or slice of whole grain toast.

Recipe Notes

*This soup freezes well for up to 3 months.

Share this Recipe

Posted in Dinner, Recipes

---

Zucchini ­Carrot Bread

By
Stephanie Kinturi

Print Recipe

Zucchini ­Carrot Bread

Servings

people

Ingredients

• 1 1/2 cups all-purpose flour
• 3/4 cup light brown sugar
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 2 large eggs beaten (or four egg whites)
• 1/2 cup canola oil
• 1/2 cup carrots grated
• 1 3/4 cups zucchini grated
• 1/2 cup golden raisins
• 1/4 cup crushed pineapple drained thoroughly

Servings people Ingredients 1 1/2 cups all-purpose flour 3/4 cup light brown sugar 2 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 2 large eggs beaten (or four egg whites) 1/2 cup canola oil 1/2 cup carrots grated 1 3/4 cups zucchini grated 1/2 cup golden raisins 1/4 cup crushed pineapple drained thoroughly

Instructions

1. Preheat oven to 365 degrees F. Grease and flour an 8x3” loaf pan. Set aside.
2. In a medium bowl, combine the eggs, oil and brown sugar. Mix well with a wire  whisk.
3. Sift the dry ingredients into a large bowl.
4. Gently stir the wet ingredients into the dry ingredients. Fold in the carrots, zucchini, raisins, and pineapple to the mixture. Stir until combined.
5. Pour the batter into the loaf pan and bake for approximately 50­60 minutes or until a toothpick inserted near the center comes out clean.
6. Remove from the oven to cool on a wire rack. Cool for 5 minutes, the remove  from pan and return to rack until completely cooled.
7. Slice and serve with a drizzle of honey and a sprinkle of powdered sugar.

Recipe Notes

Honey, powdered sugar, optional for garnish

Share this Recipe

Posted in Breakfast, Recipes

---

Healthy Apple Walnut Muffins with Apple Butter

By
Stephanie Kinturi

Print Recipe

Healthy Apple Walnut Muffins with Apple Butter

Servings

people

Ingredients

• 3/4 cup all-purpose flour
• 3/4 cup whole wheat flour
• 1 1/2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 cup low fat buttermilk
• 1 cup bran cereal
• 2 Tbsp wheat germ
• 1/4 cup packed brown sugar
• 2 Tbsp canola oil
• 1 large egg (or egg beater's equivalent)
• 1/2 cup roasted walnuts chopped

Servings people Ingredients 3/4 cup all-purpose flour 3/4 cup whole wheat flour 1 1/2 tsp ground cinnamon 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1 cup low fat buttermilk 1 cup bran cereal 2 Tbsp wheat germ 1/4 cup packed brown sugar 2 Tbsp canola oil 1 large egg (or egg beater's equivalent) 1/2 cup roasted walnuts chopped

Instructions

1. Preheat oven to 400 degrees F. In a bowl, combine flours, cinnamon, baking  powder, baking soda and salt.
2. In another bowl combine the buttermilk, bran flakes, wheat germ, brown sugar, oil and egg. Mix thoroughly with a wire whisk.
3. Stir wet mixture into the flour mixture by hand until just moistened. Batter will  still have lumps. (Do not over mix as this will cause muffins to be dense)
4. Stir in the apples and walnuts.
5. Spoon into a greased muffin pan until cups are nearly full.
6. Bake for 15­20 minutes until a wooden toothpick inserted in the center comes out  clean
7. Serve with purchased applebutter and/or jam.

Share this Recipe

Posted in Breakfast, Recipes

---

Crepes a la orange

By
Stephanie Kinturi 

Print Recipe

Crepes a la orange

Servings

people

Ingredients

• 2 large eggs
• 1 cup all-purpose flour
• 1 cup 1% milk
• 1/2 cup water
• 1/4 tsp salt
• 2 tsp butter melted
• 1 Tbsp orange zest (apprx. one orange)
• 2 tsp sugar
• 1 tsp vanilla
• fat free cottage cheese
• sugar free orange marmalade

Servings people Ingredients 2 large eggs 1 cup all-purpose flour 1 cup 1% milk 1/2 cup water 1/4 tsp salt 2 tsp butter melted 1 Tbsp orange zest (apprx. one orange) 2 tsp sugar 1 tsp vanilla fat free cottage cheese sugar free orange marmalade

Instructions

1. Measure all ingredients into a blender. Blend for 30 seconds. Scrape down sides. Blend for 15 seconds more. Cover batter and chill for 1 hour.
2. Heat an 8 inch nonstick crepe pan or skillet over medium heat. Pour just under ¼ cup of the batter into the pan and tilt the pan in all directions so that the batter coats it evenly. Cook about 1 minutes or until the crepe can be shaken loose from  the pan and is lightly browned. Flip and cook on the other side for 30 seconds or until center is set.
3. Place crepes on wax paper and cool completely.
4. Fill crepes with fat free cottage cheese and roll into tubes. Top with marmalade. Serve immediately.

Share this Recipe

Posted in Breakfast, Recipes

---

Cranberry­ Orange Scones

By
Stephanie Kinturi 

Print Recipe

Cranberry­ Orange Scones

Servings

people

Ingredients

• 3 cups all-purpose flour
• 1/3 cup sugar
• 2 Tbsp orange zest (grated orange peel from approx. 2 oranges)
• 2 1/2 tsp baking powder
• 1 tsp salt
• 1/2 tsp bakig soda
• 3/4 cup cold butter cut into cubes
• 1 cup dried cranberries
• 1 cup buttermilk
• 1/2 tsp vanilla extract
• 1/2 tsp orange extract
• 2 Tbsp butter melted
• few pinches ricotta cheese (optional)

Servings people Ingredients 3 cups all-purpose flour 1/3 cup sugar 2 Tbsp orange zest (grated orange peel from approx. 2 oranges) 2 1/2 tsp baking powder 1 tsp salt 1/2 tsp bakig soda 3/4 cup cold butter cut into cubes 1 cup dried cranberries 1 cup buttermilk 1/2 tsp vanilla extract 1/2 tsp orange extract 2 Tbsp butter melted few pinches ricotta cheese (optional)

Instructions

1. Preheat oven to 400 degrees. Grease a baking sheet (unless it is non stick) and set  aside.
2. In a large mixing bowl, combine flour, sugar, orange zest, baking powder, salt and  baking soda. Using a pastry blender, cut in the ¾ cup cold butter until mixture  resembles coarse crumbs. Add the dried cranberries and mix well.
3. Add the buttermilk, vanilla and orange extracts. Stir just until moistened.
4. Turn the dough out onto a floured surface. Knead dough by patting and folding  into a 10 inch circle. Dough will be about 1” thick. With a knife, cut the dough  circle into 8 wedges (like a pie).
5. Place the wedges 2 inches apart on the baking sheet. If desired, brush with melted  butter and sprinkle with the coarse cane sugar (This will add shine and help them  to brown evenly)
6. Bake for approximately 20 minutes or until bottom of the scones are golden. Cool  on a baking sheet for 5 minutes. Serve warm.

Share this Recipe

Posted in Breakfast, Recipes

---