Creamy Vegetable Chowder
- On January 08, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes, Salad/Vegetables, Soup, Vegetarian
- 0
Craving corn chowder? Try this recipe, featuring even more vegetables, and much less fat!
Creamy Vegetable Chowder
Serves | 6 |
Dietary | Vegetarian |
Meal type | Lunch, Main Dish, Soup |
Misc | Pre-preparable, Serve Hot |
Website | Adapted from twopeasandtheirpod.com |
Ingredients
- 2 tablespoons Smart Balance butter
- 1 Large onion, chopped
- 2 cloves garlic, minced
- 2 stalks celery, chopped
- 1 Large carrot, chopped
- 1 red pepper, diced
- 3 tablespoons poblano pepper, minced (optional)
- 2 Yukon Gold potatoes, washed and diced
- 2 cups vegetable broth
- 2 cups frozen or canned sweet corn
- 1/3 cup all-purpose flour
- 3 1/2 cups skim milk
- 1/2 teaspoon dried thyme
- black pepper and salt to taste
- shredded low-fat cheddar cheese for topping, optional
Note
Love corn chowder? This is a great recipe that includes even more nutritious vegetables, and much less fat, without sacrificing the taste!
Directions
Step 1 | |
In a large soup pot over medium-high heat, add butter, onion, and garlic and saute for 2-3 minutes. | |
Step 2 | |
Add remaining vegetables (expect for corn) and broth to pot, and cook about 10 minutes until vegetables are tender. | |
Step 3 | |
In a medium-sized bowl, whisk flour and milk. Pour into soup pot with vegetables and broth. | |
Step 4 | |
Add corn, thyme, black pepper and salt. Let simmer 20-30 minutes. | |
Step 5 | |
Serve with shredded cheese if desired. |
Crispy and Crunchy Kale Chips…Get your Crunch On!
These kale chips are super easy and and a much healthier choice than classic potato chips!
Crispy Crunchy Kale Chips
Serves | 4 (2 cup servings |
Prep time | 25 minutes |
Cook time | 25 minutes |
Total time | 50 minutes |
Meal type | Appetizer, Side Dish, Snack |
Misc | Child Friendly, Pre-preparable |
Website | eatingwell.com |
Ingredients
- 1 large bunch kale (~16 cups), with stems removed and leaves torn
- 1 tablespoon olive oil
- 1/4 teaspoon salt
Directions
Step 1 | |
Place oven racks in upper third. Preheat oven to 400F. | |
Step 2 | |
Dry kale as thoroughly as possible using a paper towel. Add to a large bowl and drizzle with olive oil and salt. Mix well, massaging oil into kale to make sure it is all covered. Spread kale on baking sheet, making sure it is not overlapping. | |
Step 3 | |
Bake until crisp, about 8-12 minutes, rotating pans once during. |
Mmm…Maple Roasted Root Veggies
Try this medley of root vegetables, roasted to perfection with a tad of maple syrup! Try Brussel’s sprouts, carrots, sweet potatoes, turnips, parsnips, butternut squash, beets, or whatever you have on hand! Quick, easy, delicious, and nutritious!
Maple Roasted Root Vegetables
Serves | 4-6 |
Prep time | 10 minutes |
Cook time | 35 minutes |
Total time | 45 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Salad, Side Dish |
Misc | Child Friendly, Pre-preparable, Serve Hot |
Ingredients
- 1 Large Sweet potato
- 2 cups Brussel's sprouts
- 2 Large Carrots
- 1 Large Parsnip
- 3-4 teaspoons Olive Oil
- 1/2 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 2 tablespoons Maple Syrup
Directions
Step 1 | |
Preheat oven to 450F. Halve Brussel's sprouts, and cube all other vegetables into ~1/2 inch slices. | |
Step 2 | |
Spray a 13x9inch baking dish with cooking spray. Add all chopped vegetables, salt, pepper, and olive oil. Toss to coat. | |
Step 3 | |
Bake for about 10 minutes. Drizzle with syrup and bake for an additional 20 minutes, stirring once during. Enjoy! |
Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Serves | 8 (1 cup) |
Prep time | 10 minutes |
Cook time | 40 minutes |
Total time | 50 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Main Dish, Soup |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | CookingLight |
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
Step 1 | |
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. |