Makes Approx. 3-4 Servings You’ll need: 1 small butternut squash (about 1 lb.) 1-2 Tbsp. Thai peanut sauce 2 Tbsp. fresh basil, chopped 1/4 cup fat-free salad croutons Salt and pepper Heat oven to 400 degrees. Pierce squash a few times. Place squash on a baking sheet and roast, baking for about 45 minutes to an hour, until “fork tender” (fork inserts easily). Remove roasted squash and let cool. Slice open squash diagonally into two halves. Using a spoon scoop out and completely remove seeds. Peel off the skin of the roasted squash and cut up into chunks. Place squash in a medium pot and mash with a fork. Stir in 1 cup of water and at least 1 Tbsp. peanut sauce. Heat thoroughly over medium heat. Stir in more water, peanut sauce and salt and pepper, if needed, to achieve desired taste and consistency. Dish into soup bowls and top with fresh chopped basil and fat-free croutons.
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Servings: 8-12 You’ll need: 1-2 lbs. chicken, precooked leftover and cut up (I used my Perfect Slow Cooker Chicken, debone it and use only what I need*) 12 oz. wide egg noodles (cooked according to package directions, drain and set aside) 3 Tbsp. olive oil 1/2 large onion, finely chopped 1 Tbsp. garlic, minced 3-4 celery stocks, diced small 3-4 carrots, diced 24 oz. low sodium chicken broth 1-2 cups water 1 Tbsp. parsley flakes Salt and Pepper to desired taste In a large Dutch oven or stock pan add olive oil and heat to med.-high. Add diced onion and stir until translucent. Add the minced garlic and stir, add carrots and celery. Continue to stir for about 5-10 minutes. Slowly add and stir in the low sodium chicken broth, parsley flakes and cut up chicken. Set heat to med.-low, cover and cook vegetables and chicken simmering for about 20-30 minutes. Stir in the precooked wide egg noodles and add 1-2 cups of hot water and salt and pepper to desired taste. Serve with crackers or hard rolls. *Karen’s Note: It works best if you use either dark chicken meat or mostly dark meat with maybe half as much white meat. Also, if you make this recipe immediately after cooking a slow cooker chicken you can make chicken broth using the skin and bones leftover and add 3 cups of hot water, salt and pepper and simmer on low in a covered pot for about one hour prior to making this soup. However, it would be low in fat or sodium. Servings: 5-6 5-6 boneless chicken thighs, about 1.25-1.5 lbs. 2 14 oz. cans low fat chicken broth, no MSG 1 cup water 1 large onion, chopped 2 bay leaves 3 carrots, peeled and chopped 3 ribs celery, chopped 1 tsp. garlic, minced 1 15 oz. can garbanzo beans (chickpeas), rinsed 1 15 oz.. can diced tomatoes 1 tsp. paprika 1/4 tsp. red-pepper flakes 3-4 oz. thinly sliced smoked ham, finely chopped 1 pkg. Simply Potatoes®, diced with onion, sliced or red potato wedges Salt and pepper (optional) 2 Tbsp. parsley, finely chopped (optional) Combine chicken, broth and water in Dutch oven. Bring to a boil over medium-high heat, cover and simmer, until chicken is done, about 20-25 minutes. Remove thighs to a plate and allow to slightly cool. Cut up into “bite-size” pieces (about 1/2 x 1 inch). Return chicken to cooking pot of broth that is still hot. Add cut-up onion, carrot, celery, garlic, bay leaves, chickpeas, tomatoes, paprika and red-pepper flakes. Bring to a boil. Reduce heat, cover and simmer, until vegetables are fork-tender, about 15 minutes. Next, add diced potatoes and cut-up ham. Simmer an additional 10 minutes. Season to taste with (optional) salt and pepper. Sprinkle with (optional) chopped parsley, before serving. Karen’s Note: To make this dish less spicy add 1/8 tsp. red-pepper flakes, but for my family (we like it spicier), so 1/2 tsp. red-pepper flakes are added. Serving Suggestion: Serve with homemade warm cornbread, Karen’s Yellow Corn Cake or low fat – low sodium crackers. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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