lucky♣plate

Minestrone Soup

1 T extra-virgin olive oil
2-3 strips of bacon, chopped
1 medium Spanish onion, chopped
3 medium carrots, chopped
2 celery stalks (with leaves), chopped
3 cloves garlic, minced
1 medium zucchini, chopped
Bag of shredded cabbage
Large can whole, peeled tomatoes, roughly chopped
1.5 - 2 boxes low sodium chicken broth
1/3 cup small pasta
1 can cannellini beans, rinsed and drained
1-2 t dried oregano
1-2 t dried basil
1 t fennel seed, ground
Salt and freshly ground black pepper
Freshly grated Parmesan

Heat the oil in a large pot over medium-high heat. Add the bacon and cook, stirring, until slightly crisp and the fat has rendered. Lower the heat to medium, add the onion, carrots, celery, dried herbs and garlic and cook, covered, stirring occasionally, until the vegetables are somewhat soft, about 15 minutes. Add the zucchini and cook, covered, stirring occasionally, for 3 minutes. Add the cabbage and cook, uncovered, stirring, until wilted, about 3 minutes more.

Stir in the tomatoes and broth and bring to a boil. Stir in the pasta, lower to a simmer, and cook until the pasta is tender, about 10 minutes.

In a small bowl, mash half of the beans with a fork. Add the mashed and whole beans to the soup and cook, stirring, about 3 minutes. Add salt and pepper to taste.

Divide among warm soup bowls and sprinkle with Parmesan.

Modified from a Food Network recipe.

Zucchini Casserole

6 cups sliced zucchini (about 3-4, cut into ribbons lengthwise)
1 large onion, chopped
1 T olive oil
3 garlic cloves, minced
1 jar low-fat spaghetti sauce
1 t dried basil
1 t dried oregano
2 C fat-free cottage cheese
2 large eggs plus 1 egg white, lightly beaten
Cooking spray
1/2 cup dry breadcrumbs
1 package preshredded light mozzarella cheese

Preheat oven to 350°. Bring water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool.

Heat olive oil in skillet, add onion and garlic; cook over medium-high heat. Cook until softened. Stir in the spaghetti sauce, cook for 1 minute. Remove from heat.

Combine the cottage cheese, basil, oregano and eggs in a medium bowl.

Arrange half of zucchini in a shallow 3-quart casserole coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture over breadcrumbs; cover with half of the sauce mixture and half of the mozzarella. Repeat the layers. Bake at 350° for about 40 minutes.

From: Modified from Cooking Light (note: original used ground beef, no onion)

Walnut No-Knead Bread

2.5 C white flour
1/2 C whole wheat flour
1/4 t quick yeast
1 1/2 t salt
1 C chopped walnuts
3/4 C water (room temp)
1/2 C darker lager (room temp)
1 T white vinegar

Whisk flour, yeast, salt and walnuts in large bowl. Add water, beer, and vinegar. Using rubber spatula, fold mixture, scraping up dry flour from bottom of bowl until a "shaggy" ball forms (it should look wet; don't over mix. Add a splash more beer if dough looks dry and mix in). Cover bowl with plastic wrap and let sit at room temperature for about 18 hours.

Lay a sheet of parchment paper inside 10-inch skillet and spray with nonstick cooking spray. Transfer dough to lightly floured work surface and knead 10 to 15 times. Shape dough into ball by pulling edges into middle. Transfer dough, seam-side down, to parchment-lined skillet and spray surface of dough with nonstick cooking spray. Cover loosely with plastic wrap and let rise at room temperature until dough has doubled in size and does not readily spring back when poked with finger, about 2 hours.

Thirty minutes before baking adjust oven rack to lowest position, place a heavybottomed Dutch oven (with lid) on rack and heat oven to 500 degrees. Lightly flour top of dough and, using razor blade or sharp knife, make one 6-inch-long, 1/2-inch-deep slit along top of dough. Carefully remove pot from oven and remove lid. Pick up dough by lifting parchment overhang and lower into pot (let any excess parchment hang over pot edge). Cover pot and place in oven. Reduce oven temperature to 420 degrees and bake covered for 30 minutes. Remove lid and continue to bake until loaf is deep brown and instant-read thermometer inserted into center registers 205-210 degrees, about  20 minutes longer. Carefully remove bread from pot; transfer to wire rack and cool to room temperature (about 2 hours).

By: K2

Frisée Salad with Maple & Bacon Dressing

6  cups  torn frisée leaves
4  cups  diagonally cut Belgian endive (about 3 heads)
1  small head  thinly sliced radicchio
8 slices center-cut bacon
1/2  cup  chopped shallots (I used reg onion)
4 tablespoons  champagne vinegar
2  teaspoons  maple syrup
2  teaspoon  extra-virgin olive oil
2 teaspoon  Dijon mustard
Salt
Black pepper
3  ounces  (about 3/4 cup) crumbled blue cheese

1. Combine first 3 ingredients in a large bowl (I doubled dressing amount; reflected in amounts above). Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings; crumble. Add shallots to drippings in pan; cook 30 seconds, stirring constantly. Remove from heat; stir in champagne vinegar, maple syrup, extra-virgin olive oil, Dijon mustard, salt, and freshly ground black pepper. Pour dressing over salad greens; toss well to combine. Add crumbled bacon and cheese to greens; toss gently.

Serves: 8
Calories:96 (original)
Fat:6g
Fiber:2g

From: Cooking Light

Spicy Tofu Bento Bowl

Spicy Tofu:
1/4 cup low-sodium soy sauce
1/4 cup hot chili-garlic sauce (I used some hot chili sauce and some sweet Thai type)
2 Tbs. dark sesame oil
Package extra-firm tofu, cubed
5 green onions, finely chopped (about 1/2 cup)
1/4 cup nonfat yogurt (I used 1/2 cup)
2 Tbs. lemon juice
 
Salad:
1/4 cup low-sodium soy sauce
2 Tbs. lemon juice
1 Tbs. minced fresh ginger
1 tsp. hot chili-garlic sauce
2 cups cooked short-grain brown rice
4 1/2 cups mixed baby greens (I used finely shredded romaine)
2 carrots, peeled
1 cucumber, sliced (about 1 1/2 cups)
1 avocado, peeled and sliced
1 Tbs. toasted sesame seeds (un-toasted works fine, too)

1.To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to remaining chili mixture. Toss with tofu.
2.To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl. Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve with sauce.

From: Vegetarin Times
Serves: 6
Calories 297
Total fat 15.5g

Turkey Chili

1 tablespoon olive oil
2 medium onions, chopped
1-2 t dried oregano
1-2 t ground cumin
2 pounds lean ground turkey
1/4 cup chili powder
Hot pepper flakes to taste
1 tablespoon unsweetened cocoa powder
1 1/2 t salt
Dash ground cinnamon
1 28-ounce can whole tomatoes
4 cups beef stock or canned beef broth
1 8-ounce can tomato sauce
3 15-ounce cans small white beans, rinsed, drained

Chopped red onion to top in bowl
Spaghetti if want to serve it Cincinnati style

Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add oregano and cumin; stir 1 minute. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, cocoa powder, salt and cinnamon. Add tomatoes with their juices, breaking up with back of spoon. Mix in stock and tomato sauce. Bring to boil. Reduce heat; simmer 45 minutes, stirring occasionally.

Add beans to chili and simmer until flavors blend, about 10 minutes longer.

From Epicurious with a few modifications

Veggie Hoagies

1/4 cup thinly sliced red onion, separated into rings
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1 medium tomato, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 16- to 20-inch-long whole wheat baguette
2 slices provolone cheese (about 2 ounces), halved
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini

1. Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
3. To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini. Cover with the baguette tops.

From: EatingWell
Serves: 4
Calories: 264 calories
Fat: 8 g fat

Sausage and Spinach Soup

Package spicy turkey or chicken Italian sausage
Cooking spray
1.5 C  chopped onion
2  cloves garlic, minced
1/2 C water (or more to cover onions)
Box of small shell pasta, cooked and drained (used about 1/2 of it in the soup)
2  (14.5-ounce) cans diced tomatoes
1 to 2 cartons fat-free, low sodium chicken broth
1 package baby spinach
Chopped fresh basil
Dried oregano
Grated Romano cheese

Cook sausage in a large saucepan coated with cooking spray over high heat until browned (or on the grill!). Let cool, use your hands to tear into bite sized pieces. Heat saucepan with more oil, add onion and garlic; cook until soft. Stir in 1/2 cup water and let steam for 2 minutes. Add cooked pasta, tomatoes and broth. Cover and bring to a boil. Reduce heat to low and add sausage and cook for about 10 minutes. Remove from heat and stir in spinach, basil and oregano. Ladle into bowls and sprinkle with cheese.

Serves: 4
Modified from Cooking light recipe
Calories: 261 (original)
Fat: 8.6g (original)

Rocket (Arugula) and Sun Dried Tomato Pasta

1-2  T  olive oil (or use spray)
1  medium red onion sliced thinly
1-2 bag of baby arugula (I liked a lot so used 1.5)
1/2  C vegetable broth
3/4 C  chopped sun-dried tomatoes, dehydrated first in hot water
Ground red pepper to taste
Salt and pepper to taste
2  garlic cloves, minced
1 package cooked Bucatini pasta (like spaghetti but hollow)
1/4 - 1/3  C  grated Asiago cheese

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 4 minutes or until tender. Add arugula, broth, sun-dried tomatoes, red pepper, salt, pepper and garlic; cook until wilted. Add pasta and cook until thoroughly heated. Sprinkle with cheese; toss well.

From: Modified from a Cooking Light recipe
Calories:339
Fat:10.2g
Fiber: 2g

Roasted Corn Chowder

1 T olive oil
1 C small diced onions
1 C small diced red pepper
1 C small diced green pepper
1 1/2 C small diced potatoes (used pearl variety and left skins on)
1 carton veg or chicken broth (low sodium)
16 oz frozen roasted corn (I get at TJs; I actually ended up using 1 1/2 bags)
6 strips bacon, cooked and crumbled
2 C skim milk
1/4 - 1/2 C Greek yogurt
1 t dried thyme
Dash of Tabasco
Dash of turmeric
Pepper to taste

Heat oil in soup pan. Add onions and peppers. Cook until soft. Add potatoes and cook about 5 minutes more. Add broth, corn except 1 1/2 C and potatoes; cook for about 10 minutes. Blend saved corn with milk. Return to chowder. Add thyme, Tabasco, turmeric and pepper. Right before serving add yogurt, warm a bit, add bacon and serve.

By: K2