Black Bean Soup (2)

Black bean soup is a favorite of ours. The simple Mexican flare and warm spices make it a wonderful comfort food, especially on the cool days of fall. We enjoy flour tortillas alongside, with maybe a bit of sour cream stirred into each serving of the soup. This recipe makes less soup than the recipe posted on 5/16/2012 and is a little different in the preparation technique. Both soups are mildly spiced, which helps when serving the children at your table. Blessings...

Recipe:

1/2 cup chopped onion
1 large garlic clove, minced
1 tbsp. olive oil
2 cups chicken broth, divided
3 cans (15 ounces each) black beans, rinsed and drained, divided
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 tsp. ground cumin

1. In a saucepan, saute onion and garlic in oil for about 3 minutes or until tender.
2. In a blender or food processor, place 1/2 cup chicken broth and 1 can beans; cover and process until smooth. Add to onion mixture.
3. Stir in the remaining ingredients and bring to a boil. Reduce heat; cover and simmer for 10 - 15 minutes to blend flavors. Simple and delicious!

Yield: about 6 cups
190 calories per cup
11 grams fiber per cup

This recipe is another favorite from a "Taste of Home" cookbook.

Herbed Green Beans

The recipe for this simple, tasty way to prepare fresh green beans came from mccormick.com, via our local newspaper, a few weeks ago. The blend of balsamic vinegar, olive oil, and a few herbs stirred into cooked green beans and warmed over a low flame is so good. This is a very easy, mild tasting vegetable dish to get on the table for the family. Blessings...

Recipe:

1 lb. tipped and tailed green beans, cut into 1-inch pieces
1 tbsp. balsamic vinegar
2 tsp. olive oil
1/2 tsp. finely crushed rosemary leaves
1/2 tsp. thyme leaves
1/4 tsp. sea salt
1/8 tsp. ground black pepper

1. Place beans in a medium saucepan. Add enough water to cover beans. Bring to boil. Reduce heat to low; simmer four to six minutes or until tender-crisp. Drain. Return beans to saucepan.
2. Toss with vinegar, oil, rosemary, thyme, sea salt and pepper. Cook and stir over low heat one to two minutes or until heated through.

Yield: 4 to 6 servings
Note: I completely forgot to figure out the calorie count when I made this last evening; I'll have to do it the next time!

Italian Broccoli Salad

This recipe for a very easy broccoli salad uses only four ingredients and some bottled dressing. Fast and simple to get on the table after a short stay in the fridge to blend the flavors. And, it tastes great the next day if you make extra and have leftovers. Blessings...

Recipe:

2 cups chopped fresh broccoli florets and thin stems
2/3 cup chopped Roma tomato (1 3-oz tomato)
1/4 cup sliced black olives (8 olives)
1/4 cup chopped onion, white or red
1/2 cup lite Italian dressing (see note)
freshly grated Parmesan cheese, optional

1. Place chopped vegetables in a bowl and pour dressing over; stir to combine and cover.
2. Refrigerate salad for an hour, or more, to blend flavors.
3. Sprinkle individual servings with Parmesan cheese, if desired.

Yield: 2-1/2 cups
63 calories per 1/2 cup serving
1 gm. fiber
Note: I use Ken's Steak House Northern Italian with Basil and Romano Dressing and figured the calorie count accordingly.

Raspberry Chocolate Tart

A few weeks ago I pinned this recipe from www.rightathome.com onto my "recipes to make" board at Pinterest. My husband sure was glad that I did! I made it for our dessert last evening, and for the next four days, and he loved it. My husband's favorite fruit in all the world is raspberries, coupled with chocolate, and he was in heaven. This tart is nothing more than a thick layer of chocolate ganache over a layer of fresh raspberries and a chocolate cookie crust. So rich and delicious! Blessings...

Recipe:

Crust
1-1/2 cups Oreo Cookie Crumbs or chocolate wafer crumbs
1/4 cup sugar
4 tbsp. melted butter
10" tart pan with removable bottom or 9" pie plate

Filling
16 oz. semisweet chocolate chips
1 tbsp. light corn syrup
1 cup heavy cream
2 pints fresh raspberries
whipped cream for garnish, optional

1. Preheat oven to 350 degrees
2. Mix together the cookie crumbs, melted butter, and sugar and press evenly into tart pan or pie plate.
3. Bake for 20 minutes. Cool completely on wire rack before filling.
4. Heat the cream in a medium saucepan over low heat until very hot, but not boiling.
5. Add the chocolate chips and corn syrup; cover pan a let sit for 4 minutes until chocolate is melted.
6. Whisk mixture until cream and chocolate are combined, and mixture is shiny and smooth.
7. Spread one pint of the berries over the cookie crust.
8. Gently pour the chocolate over the raspberries, and smooth out the top, if necessary.
9. Refrigerate for 2 hours until ganache is set.
10. Decorate the top with the other pint of raspberries.
11. If desired, top each slice with a dollop of whipped cream.

Yield: 10 servings
460 calories per slice
6 gms. fiber
Note: The crust is easier to cut, because the butter softens, if the tart sits at room temperature for at least 1/2 hour before serving.

Turkey Salsa Skillet

Ground turkey is a great low-calorie, low-fat substitute for ground beef in this simple skillet meal. If you use mild salsa, as I do, this makes a good kid-friendly meal on a busy weekday night. Blessings...

Recipe:

3/4 lb. ground turkey
1/4 cup diced onion
1 clove garlic, minced
1 cup instant brown rice
1 16-oz. jar thick and chunky salsa
1/4 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon salsa salad seasoning or chili powder
1 16-oz. can black beans, rinsed and drained
1 cup frozen corn
1 cup water

1. In large skillet over medium heat, cook turkey, onion and garlic until turkey is no longer pink and onion is transparent.
2. Add remaining ingredients to skillet; stir to combine and bring to a boil. Reduce heat to low; cover and simmer for 15 minutes, or until rice and corn are tender.

Yield: 6-3/4 cups
249 calories per cup
6 gms. fiber

Tip: 1/4 teaspoon garlic powder can replace the fresh garlic.

Zesty Zucchini

When I was growing up, especially during the summer months when zucchini was growing like weed in our garden, my mom made a zucchini dish cooked in canned tomatoes and topped with cheddar cheese. I thought I would adapt what mom taught me and make the dish with a Mexican flair. The zucchini cooks crisp-tender in a cumin-scented tomato sauce and is topped with gooey Mexican cheese. We loved it. Blessings...

Recipe:

1 tbsp. olive oil
3 cups sliced zucchini, 2 medium zucchini sliced into 1/4-inch slices
1 clove garlic, minced
1/2 cup chopped onion
1 can (14.5-oz.) diced tomatoes, undrained
1/4 tsp. salt
1 tsp. ground cumin
1/8 tsp. ground coriander
1/4 tsp. ground black pepper
1 cup Mexican Four Cheese Blend

1. In a 12-inch skillet over medium-low heat, saute onion and garlic in oil for 5 minutes, or until golden and fragrant.
2. Add zucchini, tomatoes, and spices; stir to combine and bring to a boil. Reduce heat to low; cover and simmer for 10 minutes, or until zucchini is crisp-tender.
3. Sprinkle with cheese, cover and simmer 3 - 4 minutes more, or until cheese is melted.

Yield: 3-1/4 cups
175 calories per approximately 3/4-cup serving
2 gms. fiber

Chunky Potato Soup

This yummy soup is full of chunks of potato and ham, and has a nice cheddar cheese broth. The soup is perfect for a fall lunch or dinner served with Brown Soda Bread; recipe for the soda bread is posted on 9/5/2014. The cheese broth is not thick, heavy, and gooey, but rather is a true broth consistency, which we really like. This kid-friendly recipe comes from "Grandma's Kitchen: Treasured Family Recipes". Blessings...

Recipe:

3 medium red or Yukon Gold potatoes (2-1/2 cups cubed potato pieces)
2 cups water
1/4 tsp. salt
1/2 cup chopped onion
3 tbsp. butter
3 tbsp. flour
1/8 tsp. crushed red pepper flakes
3 cups milk
1 cup shredded medium or sharp cheddar cheese, lightly packed (2 oz.) (see note)
1 cup cubed cooked ham (4-1/2 oz.)

1. Peel potatoes and cut into 1/2-inch cubes.
2. Place 2 cups water, 1/4 tsp. salt and potato cubes in a 4 qt. saucepan; bring to a boil and cook until tender, about 8 minutes. Drain, reserving liquid. Set potatoes aside.
3. Measure 1 cup of the cooking liquid, adding more water if needed; set aside.
4. In saucepan, saute the onion in the butter over low heat, don't brown. Add flour, pepper flakes and ground black pepper to taste. Cook and stir 3-4 minutes. Gradually add the reserved 1 cup cooking liquid; stir well. Add potatoes and milk. Add the cheese and ham.
5. Simmer over low heat 30 minutes, stirring frequently to melt cheese and prevent scorching. Taste and add more salt if needed.

Yield: 6 cups
224 calories per 1 cup serving
1 gm. fiber
Note: for stronger cheese flavor add 1 - 2 oz. more cheese.