Creamy Corn Soup with Crispy Bacon

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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.

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Ground Beef and Potatoes Skillet

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Ground Beef and Potatoes Skillet

Prep Time

10 minutes

Cook Time

30 minutes

Servings

Ingredients

• 3 Tbsp extra-virgin olive oil divided
• 1 lb 90% lean ground beef
• 2 tsp ground cumin
• 1/4 tsp ground pepper
• 1/4 tsp salt
• 1 medium yellow onion, chopped
• 1 yellow bell pepper diced into 1/2 inch cubes
• 1 poblano pepper diced into 1/2 inch cubes
• 2 cloves garlic minced
• 1 bunch lacinato kale stemmed and roughly chopped
• 2 plum tomatoes cored and diced (1/2 inch)
• 1 scallion thinly sliced crosswise (optional)

Prep Time 10 minutes Cook Time 30 minutes Servings Ingredients 3 Tbsp extra-virgin olive oil divided 1 lb 90% lean ground beef 2 tsp ground cumin 1/4 tsp ground pepper 1/4 tsp salt 1 medium yellow onion, chopped 1 yellow bell pepper diced into 1/2 inch cubes 1 poblano pepper diced into 1/2 inch cubes 2 cloves garlic minced 1 bunch lacinato kale stemmed and roughly chopped 2 plum tomatoes cored and diced (1/2 inch) 1 scallion thinly sliced crosswise (optional)

Instructions

1. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add beef, cumin, salt and pepper; cook, stirring often to break up the meat, until evenly browned, about 6 minutes. Using a slotted spoon, transfer the beef to a paper-towel-lined plate; do not wipe out the pan. Add 1 tablespoon oil to the drippings in the pan. Add potatoes; cook, stirring occasionally, until the potatoes begin to caramelize and are tender, about 20 minutes. Transfer the potatoes to the plate with the beef.
2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add onion, bell pepper and poblano; cook, stirring occasionally, until tender, about 6 minutes. Add garlic; cook, stirring often, until aromatic, about 1 minute. Add kale and tomatoes; cook, stirring often, until the kale is wilted, and the tomatoes are heated through, about 3 minutes. Stir in the beef and potatoes. Sprinkle with scallions, if desired.

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Garlic Butter Salmon Bites

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Garlic Butter Salmon Bites

Prep Time

15 minutes

Cook Time

15 minutes

Servings

Ingredients

• 2 Tbsp unsalted butter melted
• 2 Tbsp lemon juice
• 2 tsp garlic grated
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 lb center-cut salmon filet skinned and cut into 1- inch pieces
• chopped fresh herbs for garnish

Prep Time 15 minutes Cook Time 15 minutes Servings Ingredients 2 Tbsp unsalted butter melted 2 Tbsp lemon juice 2 tsp garlic grated 1/4 tsp salt 1/4 tsp pepper 1 lb center-cut salmon filet skinned and cut into 1- inch pieces chopped fresh herbs for garnish

Instructions

1. Combine butter, lemon juice, garlic, salt and pepper in a medium bowl. Add salmon pieces and toss to coat well. Let marinate at room temperature for 15 minutes.
2. Preheat broiler to high.
3. Place the salmon pieces on a rimmed baking sheet. Drizzle any remaining marinade from the bowl over the salmon. (If the butter has solidified, microwave for 3 to 5 seconds to warm.) Broil the salmon 4 inches from the heat source until just cooked through, 4 to 5 minutes. Sprinkle with fresh herbs, if desired.

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Healthy Garlic Green Beans

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Healthy Garlic Green Beans

Prep Time

10 minutes

Cook Time

20 minutes

Servings

Ingredients

• 1 1/2 lbs fresh green beans
• 2 Tbsp olive oil
• 3 cloves garlic minced
• 2 tsp Italian seasoning
• 1/8 tsp salt
• 1/8 tsp pepper

Prep Time 10 minutes Cook Time 20 minutes Servings Ingredients 1 1/2 lbs fresh green beans 2 Tbsp olive oil 3 cloves garlic minced 2 tsp Italian seasoning 1/8 tsp salt 1/8 tsp pepper

Instructions

1. In a 15x10x1-in. baking pan, toss green beans, oil, garlic and Italian seasoning until beans are well coated. Bake, uncovered, at 450° for 12-15 minutes or until beans are crisp-tender and lightly browned, stirring occasionally. Sprinkle with salt and pepper.

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Oven-Roasted Squash with Garlic & Parsley

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Oven-Roasted Squash with Garlic & Parsley

Prep Time

10 Minutes

Cook Time

45 Minutes

Servings

Ingredients

• 5 lbs winter squash
• 2 tbsp extra-virgin olive oil
• 1 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 3 cloves garlic minced
• 2 tbsp Italian parsley chopped

Prep Time 10 Minutes Cook Time 45 Minutes Servings Ingredients 5 lbs winter squash 2 tbsp extra-virgin olive oil 1 1/2 tsp salt 1/4 tsp freshly ground black pepper 3 cloves garlic minced 2 tbsp Italian parsley chopped

Instructions

1. Preheat oven to 375 degrees F.
2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash)
3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

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Cannellini Beans with Spinach and Prosciutto

By Stephanie Kinturi

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Cannellini Beans with Spinach and Prosciutto

Servings

Ingredients

• 1 medium red onion diced
• 1 clove garlic diced
• 2 - 3 Tbsp olive oil
• 1/4 cup tomato paste
• 2/3 cup low sodium chicken stock
• 2 19-oz cans cannellini beans (white kidney beans) rinsed and drained
• 1 tsp salt to taste
• 1/2 tsp pepper to taste
• 1 cup frozen cut leaf spinach thawed and drained
• 3 oz thin deli prosciutto shredded
• 1/4 cup fresh basil leaves cut julienn (like french fries)

Servings Ingredients 1 medium red onion diced 1 clove garlic diced 2 - 3 Tbsp olive oil 1/4 cup tomato paste 2/3 cup low sodium chicken stock 2 19-oz cans cannellini beans (white kidney beans) rinsed and drained 1 tsp salt to taste 1/2 tsp pepper to taste 1 cup frozen cut leaf spinach thawed and drained 3 oz thin deli prosciutto shredded 1/4 cup fresh basil leaves cut julienn (like french fries)

Instructions

1. Over medium low heat, sauté the onions and garlic in the olive oil until browned. Add the tomato paste and stir making sure that the paste does not burn.
2. Add the chicken stock and scrape the browned bits from the bottom of the pan.
3. Add the beans, seasonings, and spinach. Cook until most of the liquid has cooked  off and until heated through. (Approx 15 minutes)
4. Add proscuitto. Stir to combine. Remove from heat.
5. Top with fresh basil. Serve immediately

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Asparagus and Sugar Snap Pea Salad

By Stephanie Kinturi

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Asparagus and Sugar Snap Pea Salad

Servings

people

Ingredients

Salad

• 1 bunch asparagus trimmed and chopped into 2-3 inch pieces
• 1 bag 8-oz fresh sugar snap peas
• 2 whole shallots finely sliced
• 1 clove garlic finely sliced
• 1 bag mixed lettuce
• 1 - 2 pinches salt and pepper to taste
• 1 - 2 Tbsp olive oil
• 1 pinch red pepper flakes (optional)

Lemon Vinaigrette

• 1 whole lemon (the juice and zest)
• 1 Tbsp red wine vinegar
• 1 1/2 Tbsp Dijon mustard
• 1/3 cup olive oil

Servings people Ingredients Salad 1 bunch asparagus trimmed and chopped into 2-3 inch pieces 1 bag 8-oz fresh sugar snap peas 2 whole shallots finely sliced 1 clove garlic finely sliced 1 bag mixed lettuce 1 - 2 pinches salt and pepper to taste 1 - 2 Tbsp olive oil 1 pinch red pepper flakes (optional) Lemon Vinaigrette 1 whole lemon (the juice and zest) 1 Tbsp red wine vinegar 1 1/2 Tbsp Dijon mustard 1/3 cup olive oil

Instructions

1. Sauté veggies in olive oil for 3­4 minutes until heated through but still crisp. Add  salt, pepper and red pepper flakes as desired. Toss. Remove from heat.
2. Pour salad mix into a large bowl. Top with sautéed vegetables. Drizzle lemon  vinaigrette over vegetables and salad greens. Serve immediately.

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Tuscan Salad

By Stephanie Kinturi

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Tuscan Salad

Servings

Ingredients

Dressing

• 1/4 cup red wine vinegar
• 1/3 cup extra-virgin olive oil
• 1 Tbsp dried onion flakes
• 1 clove garlic minced
• 1 tsp salt to taste
• 1/2 tsp gresh ground pepper to taste

Salad

• 1 bag baby spinach
• 1 jar stuffed green olives drained
• 1 - 2 cans kidney beans rinsed
• 1 cup English cucumber cut in half and chopped diagonally
• 1 cup grape tomatoes halved
• 1 small red onion sliced and separated into "rings"
• 1/2 loaf Italian round bread cut into bite sized cubes
• 1/4 cup extra-virgin olive oil
• 1/8 tsp salt to taste

Servings Ingredients Dressing 1/4 cup red wine vinegar 1/3 cup extra-virgin olive oil 1 Tbsp dried onion flakes 1 clove garlic minced 1 tsp salt to taste 1/2 tsp gresh ground pepper to taste Salad 1 bag baby spinach 1 jar stuffed green olives drained 1 - 2 cans kidney beans rinsed 1 cup English cucumber cut in half and chopped diagonally 1 cup grape tomatoes halved 1 small red onion sliced and separated into "rings" 1/2 loaf Italian round bread cut into bite sized cubes 1/4 cup extra-virgin olive oil 1/8 tsp salt to taste

Instructions

1. Combine first 6 salad ingredients in a large bowl and set aside. Toss bread cubes in olive oil and sprinkle with salt until coated in a separate bowl. Transfer to a  non­stick cooking sheet and place into a 375 degree preheated oven for 15  minutes or until crispy and golden brown.
2. While croutons are cooking, make the salad dressing by combining all ingredients and stirring briskly with a wire whisk.
3. Remove croutons from oven and add to salad while hot. Pour dressing over  croutons to coat and fold into salad. Serve immediately.

Recipe Notes

*Salad is best when eaten promptly before croutons get soggy, so if making ahead, add
croutons and dressing last.

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Three Bean Firehouse Chili

By Stephanie Kinturi 

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Three Bean Firehouse Chili

Cuisine

Mexican

Servings

people

Ingredients

• 2 medium cloves garlic minced
• 1 medium red onion chopped
• 1 pound lean ground round 4% fat
• 2 15-oz cans pinto beans drained and rinsed
• 2 15-oz cans black beans drained and rinsed
• 2 15-oz cans kidney beans drained and rinsed
• 2 14.5-oz cans petite diced tomatoes with smoked chipotle
• 1 14.5-oz can crushed tomatoes
• 1 6-oz can tomato paste
• 2 tsp salt
• 1 tsp black pepper
• 1/2 Tbsp ground cumin
• 1 Tbsp ground mexican style chili powder
• 2 1/2 cups water

Cuisine Mexican Servings people Ingredients 2 medium cloves garlic minced 1 medium red onion chopped 1 pound lean ground round 4% fat 2 15-oz cans pinto beans drained and rinsed 2 15-oz cans black beans drained and rinsed 2 15-oz cans kidney beans drained and rinsed 2 14.5-oz cans petite diced tomatoes with smoked chipotle 1 14.5-oz can crushed tomatoes 1 6-oz can tomato paste 2 tsp salt 1 tsp black pepper 1/2 Tbsp ground cumin 1 Tbsp ground mexican style chili powder 2 1/2 cups water

Instructions

1. Combine minced garlic, chopped onions and ground beef. Brown in a large stew  pot. (Beef is very lean and will not need to be drained. Any drippings will add  flavor and will allow the onion and garlic to brown.)
2. Add all other ingredients. Stir to combine.
3. Simmer over medium low heat until heated through. (30 minutes is recommended)
4. Serve hot with tortillas. Garnish with fat free cheese, sour cream etc.

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Roasted Red Pepper Soup 

By Stephanie Kinturi

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Roasted Red Pepper Soup 

Servings

people

Ingredients

• 1 clove garlic roughly chopped
• 1 whole red onion diced
• 1 sprig fresh rosemary
• 2 Tbsp light olive oil
• 2 16-oz jars roasted red peppers drained
• 1 32-oz box chicken stock (or vegetable stock if you prefer)
• 3 Tbsp tomato paste
• 1/2 cup heavy cream
• 1 - 2 pinches salt and pepper to taste
• few springs fresh parsley optional for garnish
• a dollop fat free sour cream optional for garnish

Servings people Ingredients 1 clove garlic roughly chopped 1 whole red onion diced 1 sprig fresh rosemary 2 Tbsp light olive oil 2 16-oz jars roasted red peppers drained 1 32-oz box chicken stock (or vegetable stock if you prefer) 3 Tbsp tomato paste 1/2 cup heavy cream 1 - 2 pinches salt and pepper to taste few springs fresh parsley optional for garnish a dollop fat free sour cream optional for garnish

Instructions

1. Heat the olive oil in a deep saucepan. Add the onion, garlic and rosemary and  sauté for 5 minutes or until translucent. Discard the rosemary.
2. Add the red peppers and chicken stock to the pan and bring mixture to a boil. Lower the heat and let simmer for 15 minutes.
3. Stir in the tomato paste. Soup will thicken.
4. Carefully pour the hot soup into a blender and puree. Stir in the heavy cream and  season with salt and pepper to taste.
5. Serve hot or cold. Garnish with fresh chopped parsley and a dollop of sour cream.

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