Chicken and Dumpling Soup

Ingredient List: 

2 tablespoons olive oil
2 cups carrot, sliced
1 cup onion, chopped
1 cup celery, chopped, including some leaves
2 quarts low-sodium chicken broth
2 cups cooked chicken, shredded
1/2 teaspoon black peppercorns
1/2 teaspoon dried thyme
2 bay leaves
1 to 2 cups fresh spinach leaves, coarsely chopped (optional)

1 cup whole wheat flour
1 cup all-purpose flour
1/4 teaspoon salt
3/4 cup low-fat milk
1 egg

Heat oil in Dutch oven or soup kettle over medium-high heat.  Saute carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme and bay leaves.  Reduce heat to low; simmer, partially covered for 20 minutes.

Meanwhile, in a small bowl, mix dumpling ingredients until well blended.  Drop small spoonfuls of dumpling dough into simmering soup.  Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).Read more

Wheat Berry Tuna Salad

Ingredient List: 

1 cup wheat berries
4 cups water
1/2 teaspoon salt
1 cup cherry tomatoes, diced
1/2 cup celery, diced
1/2 cup cucumber, diced
2 cans Albacore tuna, packed in water, drained
2 eggs, hard boiled, chopped (optional)
2 tablespoons flat leaf parsley, coarsely chopped
1/2 cup Italian dressing
1/8 teaspoon salt
1/8 teaspoon fresh ground pepper

Place the wheat berries, water and salt in a saucepan and simmer for 60 to 90 minutes until tender when you bite down on them.  Drain well and allow to cool.

In a large bowl, toss together with the remaining ingredients.  Serve chilled.Read more

Caprese Pasta Salad

Ingredient List: 

1 (13.25 ounce) box whole-wheat penne (or other shape) pasta
4 medium tomatoes, chopped or 1 pound grape tomatoes, halved
½ pound fresh low-fat, mozzarella cheese, in ½” cubes or fresh mozzarella “pearls”
1/3 cup chopped fresh sweet basil
¼ cup olive oil
1 tablespoon Italian seasoning
1 tablespoon balsamic vinegar
½ teaspoon salt (optional)

Cook pasta according to package directions.  Rinse with cold water and drain.  Add tomatoes, cheese and sweet basil.

In a separate small bowl, combine oil, seasoning, vinegar and salt (if using).  Add to pasta mixture and chill.

Servings:  10

Calories/Serving 266
Nutrition:  One serving provides approximately:  9 g Protein, 31 g Carbohydrates, 4 g Fiber, 12 g Fat (4 g saturated), 18 mg Cholesterol, 1 mcg Folate, 1 mg Iron, 22 mg Sodium

Wheat Berry and Wild Mushroom Soup with Whole-Wheat Pasta

Ingredient List: 

1 cup uncooked wheat berries
2 cups boiling water
½ cup dried porcini or shitake mushrooms (about ¾ ounce)
½ cup finely chopped fresh parsley
3 garlic cloves, minced
1 ½ teaspoons olive oil
1 cup diced onion
4 carrots, sliced
6 cups reduced sodium chicken broth
½ cup white wine (or unsweetened apple juice can be substituted for wine)
1 tablespoon tomato paste
1 ½ cups cooked whole-wheat pasta such as penne
5 ounces fresh spinach
½ teaspoon salt
¼ teaspoon black pepper
6 tablespoons (1 ½ ounces) grated fresh Parmesan cheese

Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries.  Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender.  Drain.

Combine 2 cups boiling water and mushrooms in a bowl; cover and let stand 30 minutes.  Drain mushrooms, reserve soaking liquid.  Discard mushroom stems; thinly slice mushroom caps.

Combine parsley and garlic; divide into 2 equal portions.
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Chicken Noodle Soup

Ingredient List: 

2 teaspoons olive oil
4 carrots, sliced
3 stalks celery, sliced
1 cup diced onion
2 cups sliced mushrooms
2 cloves garlic, minced
2 teaspoons fresh thyme leaves or 1 teaspoon dry
2 teaspoons chopped fresh sage or 1 teaspoon dry
1 teaspoon Italian seasoning
½ teaspoon dry oregano
½ teaspoon ground black pepper
6 cups reduced sodium chicken broth
2 cups water
3 cups cooked shredded or roughly chopped chicken (cooked leftovers or rotisserie chicken are options)
2 cups dry whole-wheat wide noodles (like egg noodles)

Heat oil in a large soup pot.  Add carrots, celery and onion and sauté for a few minutes; add sliced mushrooms and next 6 ingredients (through black pepper).  Stir to combine.  Cook for about a minute to allow flavors to combine.

Add broth and water to the pot and turn heat to high.  When broth begins to simmer, stir in chicken and noodles.  Reduce heat to medium low, cover and simmer for about 8 minutes or until noodles are tender.

Ladle into bowls and serve. 

Servings:  8
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Wheat and Barley Risotto

Ingredient List: 


1 cup wheat berries
1/2 cup pearl barley
2 Tbsp. olive oil 
2 cup mushrooms, sliced
2 shallots, minced
2 large garlic cloves, minced
1/2 c. Parmesan cheese, freshly grated
1 Tbsp. parsley, chopped
1 Tbsp. chives, chopped
1 tomato, chopped
Salt and freshly ground black pepper to taste

Add 3 cups of salted water to 2 separate pots and bring to a boil. Add wheat berries to 1 saucepan and barley to the other. Cook until tender, approximately 50 to 60 min.
In a small frying pan, heat 1 Tbsp. of the oil over medium-high heat. Add the mushroom, shallots and garlic; sauté until softened and fragrant, about 3 min. 
Stir in the cooked wheat berries, barley, mushroom mixture, cheese and 1 Tbsp. oil; mix to combine. Fold in herbs and tomato. Add salt and pepper to taste and serve immediately.

Note: Serving size is 1 cup
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Onion Soup Gratinee in a Bread Bowl

Ingredient List: 

2 large, sweet onions such as Vidalia, thinly sliced
1 tablespoon butter
1 cup dry white wine
2 ¼ cups low sodium beef broth
¾ cup apple cider
Freshly ground black pepper
4 4-inch hard rolls
1 cup grated gruyere cheese

Melt butter in a large skillet over very low heat. Add the onions, sprinkle with salt and stir. Cover the skillet and let the onions cook very slowly until they have wilted completely, about 20 minutes. Remove the lid, stir the onions and let them cook another 20 minutes or so, stirring regularly until they become a deep caramel brown.

Add white wine and turn the heat up to high. Let the wine boil until it is reduced to a syrup. Add the broth and cider, bring to a simmer, add pepper. Cover and keep it hot while you prepare the bread.

Preheat the oven to 400 degrees F.Read more

Zesty Couscous Salad

Ingredient List: 

1 2/3 cups chicken broth (14 ounce can), fat-free, reduced sodium
1 cup couscous, uncooked
3/4 cup canned garbanzo beans, drained
1/2 cup cucumber - chopped, seeded, unpeeled
1/4 cup sweet red bell pepper, diced
2 tablespoons green onions, chopped
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon Dijon mustard
1/2 teaspoon lemon peel
1/4 teaspoon black pepper
1/2 teaspoon lemon pepper

In a medium saucepan, bring broth to a boil; stir in couscous. Remove from heat, cover, and let stand for 5 minutes. Fluff with a fork; let cool for 10 minutes. In a large bowl, lightly toss couscous with garbanzo beans, cucumber, red pepper and onions.

Mix balsamic vinegar, olive oil, mustard, lemon peel and black pepper. Add to couscous mixture and toss. Garnish with lemon pepper.

Servings: 4

Calories/Serving: 290Read more

Toasted Corn & Bulgur Salad

Ingredient List: 

3/4 cup dry bulgur
1 1/3 cups water
1 teaspoon salt
1 cup fresh corn, cut from 2-3 ears; OR
1 cup frozen corn, thawed and drained
1 tablespoon olive oil
1 pint cherry tomatoes, halved
1/3 cup chopped scallions
2 tablespoons red wine vinegar, or to taste
1 teaspoon pepper

In a large, heavy, dry skillet, toast bulgur over medium heat 5 to 10 minutes, stirring occasionally until lightly browned. Add water and salt and bring to a boil. Reduce heat and simmer covered, 5 to 10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes covered. Transfer to bowl and cool in refrigerator.

If using fresh corn, cut corn from ears and sauté in oil in a heavy skillet 5 to 7 minutes or until tender. Cool.Read more

Southwestern Couscous

Ingredient List: 

2 tablespoons olive oil
4 green onions, chopped
1/2 cup red or green pepper, coarsely chopped
1/2 cup sliced fresh mushrooms
1/2 cup carrots, chopped
1 clove garlic, minced
1 3/4 cups chicken broth
1 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chick-peas, rinsed an drained
3/4 cup uncooked Couscous

In a large saucepan, heat olive oil over medium-high heat. Add onion, pepper, mushrooms, carrots and garlic; sauté 2 minutes. Mix in chicken broth, cumin, salt, pepper, cilantro and chick-peas. Bring to a boil. Stir in Couscous, remove from heat and cover; let stand 5 minutes or until liquid is absorbed. Fluff with a fork and serve immediately.

Servings: 6

Calories/Serving: 246Read more

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