Minestrone Soup

Ingredients

• 1/4 C olive oil
  
• 1 clove garlic, minced or 1/8 tsp garlic powder
  
• 1-1/3 C coarsely chopped onion
  
• 1-1/2 C coarsely chopped celery and leaves
  
• 1 can (6 oz) tomato paste
  
• 1 Tbsp chopped fresh parsley
  
• 1 C sliced carrots, fresh or frozen
  
• 4-3/4 C shredded cabbage
  
• 1 can (1 lb) tomatoes, cut up
  
• 1 C canned red kidney beans, drained and rinsed
  
• 1-1/2 C frozen peas
  
• 1-1/2 C fresh green beans dash hot sauce
  
• 11 C water
  
• 2 C uncooked, broken spaghetti
  

Directions

1. Heat oil in a 4-quart saucepan.
   
2. Add garlic, onion, and celery and sautŽ about 5 minutes.
   
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well
   mixed.
   
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables
   are tender.
   
5. Add uncooked spaghetti and simmer 2-3 minutes only.
   

Yield: 16 servings

Nutrition Facts

Serving Size: 1 cup

Amount Per Serving
Calories: 153

Total fat: 4 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 191 mg

SOURCE: National Heart, Lung, and Blood
Institute, part of the National Institutes of Health and the U.S. Department of
Health and Human Services

Meatball Soup

Ingredients

• 1/2 pound ground chicken
  
• 1/2 pound ground lean beef
  
• 10 cups water
  
• 1 tablespoon annato (achiote)
  
• 1 bay leaf 1 small onion, chopped
  
• 1/2 cup green pepper, chopped
  
• 1 teaspoon mint (yerbabuena)
  
• 2 small tomatoes, chopped
  
• 1/2 teaspoon oregano
  
• 4 tablespoons instant corn flour (masa harina)
  
• 1/2 teaspoon black pepper
  
• 2 cloves garlic, minced
  
• 1/2 teaspoon salt
  
• 2 medium carrots, chopped
  
• 1 medium chayote (christophine), chopped
  
• 2 cups cabbage, chopped
  
• 2 celery stalks, chopped
  
• 1 10-ounce package frozen corn
  
• 2 medium zucchini, chopped
  
• 1/2 cup cilantro, minced
  

Directions

1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper,
   and 1/2 teaspoon of mint. Bring to a boil.
   
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano,
   corn flour, pepper, garlic, and salt. Mix well.
   
3. Form 1-inch meatballs.
   
4. Place meatballs in boiling water and lower heat.
   
5. Cook over low heat for 30 to 45 minutes.
6. Add carrots, chayote, cabbage,
   and celery.
   
7. Cook over low heat for 25 minutes.
   
8. Add corn and zucchini and cook for another 5 minutes.
   
9. Garnish with cilantro and the rest of the mint.
   

Yield: 8 servings–

Nutrition Facts

Serving size: 1 1/4 cups

Amount Per Serving
Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Calcium: 47 mg

Iron: 2 mg

SOURCE: National Heart, Lung, and Blood
Institute, part of the National Institutes of Health and the U.S. Department of
Health and Human Services

Mexican Pozole

Ingredients

• 2 pounds lean beef, cubed
  
• 1 tablespoon olive oil
  
• 1 large onion, chopped
  
• 1 clove garlic finely chopped
  
• 1/4 teaspoon salt
  
• 1/8 teaspoon pepper
  
• 1/4 cup cilantro
• 1 can (15 ounce) stewed tomatoes
  
• 2 ounces tomato paste
  
• 1 can (1 lb. 13 ounce) hominy
  

Directions

1. In a large pot, heat oil. Saute beef.
   
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover
   pot and cook over low heat until meat is tender.
   
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
   
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over
   low heat. If too thick, add water for desired consistency.
   

Option: Skinless, boneless chicken breasts may be used instead of beef cubes.

Yield: 10 servings–

Nutrition Facts

Serving size: 1 cup

Amount Per Serving
Calories: 253

Total fat: 10 g

Saturated fat: 3 g

Cholesterol: 52 mg

Sodium: 425 mg

Calcium: 28 mg

Iron: 3 mg

SOURCE: National Heart, Lung, and Blood
Institute, part of the National Institutes of Health and the U.S. Department of
Health and Human Services

Mango Shake

Homemade Sour Cream

Homemade Turkey Soup

Ingredients

• 6 lb turkey breast. It should have some meat (at least 2 cups) remaining on it to
  make a good, rich soup.
  
• 2 medium onions
  
• 3 stalks of celery
  
• 1 tsp dried thyme
  
• 1/2 tsp dried rosemary
  
• 1/2 tsp dried sage
  
• 1 tsp dried basil
  
• 1/2 tsp dried marjoram
  
• 1/2 tsp dried tarragon
  
• 1/2 tsp salt to taste black pepper
  
• 1/2 lb Italian pastina or pasta 1.
  

Directions

1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
   
2. Peel onions, cut in large pieces, and add to pot.
   
3. Wash celery stalks, slice, and add to pot also.
   
4. Simmer covered for about 2-1/2 hours.
   
5. Remove carcass from pot.
   
6. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
   
7. After cooling, skim off fat.
   
8. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
   
9. Add turkey meat to skimmed soup along with herbs and spices.
   
10. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes
    until pastina is done.
    
11. Serve at once or refrigerate for later reheating.
    

Yield: About 4 quarts of soup (16 servings)–

Nutrition Facts

Serving Size: 1 cup

Amounts Per Serving
Calories: 226

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 93 mg

Sodium: 217 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services).

Fresh Salsa

Frozen Lemon Pie Bars

Cooking Time: 
Number of Servings:  

Ingredients

Directions

1. Beat 6 egg yolks until light.

2. Mix in 1/2 cup Xagave and 1/2 cup lemon juice

3. Cook mixture on stovetop until it becomes a custard, stirring
constantly (can be microwaved stopping to stir every minute). 

4. Cool.

5. Beat 6 egg whites until stiff

6. Add 3 Tbs. Xagave and continue beating until very stiff

7. Add to cooled custard, mix well.

8. Fold in 2 cups whipping cream, that has been whipped until stiff.

9. Line bottom of 9 X 15 pan with 6 oz (1/2 a standard package) crushed
vanilla wafers.

10. Add lemon mixture and freeze until set.  Can be made a day ahead.

Nutrition Facts

Source: Xagave.com

Gazpacho

Ingredients

• 4 C tomato juice
• 1/2 medium onion, peeled and coarsely chopped
  
• 1 small green pepper, peeled, cored, seeded, and coarsely chopped
  
• 1 small cucumber, peeled, pared, seeded, and coarsely chopped
  
• 1/2 tsp Worcestershire sauce
  
• 1 clove garlic, minced
  
• 1 drop hot pepper sauce
  
• 1/8 tsp cayenne pepper
  
• 1/4 tsp black pepper
  
• 2 Tbsp olive oil
  
• 1 large tomato, finely diced
  
• 2 Tbsp minced chives or scallion tops
  
• 1 lemon, cut in 6 wedges
  

Directions

1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives,
   and lemon wedges in the blender
2. Puree
3. Slowly add the remaining 2 cups
   of tomato juice to pureed mixture
4. Add chopped tomato
5. Chill.
6. Serve icy cold in individual bowls garnished with chopped chives and lemon wedges.
   

Yield: 6 servings

Nutrition Facts

Serving Size: 1 cup

Each serving provides:

Calories: 87

Total fat: 5 g

Saturated fat: less than 1 g Cholesterol: 0 mg

Sodium: 593 mg*

*To cut back on sodium, try low-sodium tomato juice. SOURCE: National Heart, Lung,
and Blood Institute (part of the National Institutes of Health and the U.S. Department
of Health and Human Services).

Diabetic Almond Macaroons

Preparation Time: 20 minutes

Cook: 60 minutes

74 calories per serving 4 dozen

Ingredients

• 1 each egg white
  
•  1/4 cup sugar or (replace sugar with 1/16 Tsp Stevia plus 1/3 cup unsweetened applesauce)
  
• 1 teaspoon almond extract
  
•  1/4 cup wheat germ
  

Directions

1. Preheat oven to 325 degrees F.
   
2. In a deep bowl, beat egg whites on low speed of an electric mixer until frothy.
   
3.  Beat on high speed until stiff.
   
4.  Gradually beat in sugar (or Stevia) and then almond extract.
   
5. Fold in wheat germ (and applesauce.)
   
6. Drop mixture by 1/2 teaspoonsful onto a cookie sheet that had been sprayed with
   a nonstick cooking spray and dusted lightly with flour.
   
7.  Put the cookies in the oven and immediately reduce the temperature to 200
   degrees F
   
8. Bake 1 hour.
   
9. Turn off heat, and leave cookies in oven to cool.
   

Nutrition Facts

Serving Size 20g

Amount per Serving

Calories 74

9% of calories from fat % Daily Value*

Total Fat 1.0g 1%

Saturated Fat 0.0g 1%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 1mg 0%

Total Carbohydrate 16.0g 5%

Dietary Fiber 1.0g 4%

Sugars 12.0g

Protein 2.0g 3%

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may
be higher or lower depending on your calorie needs.

SOURCE: http://recipeland.com