Category Archives: soups & sides

Healthy Corn Chowder

Corn Chowder
serves 4
(from Charise)
2 tblspns olive oil
1 small onion, diced
1 large carrot, diced
1 stalk celery, diced
1 bay leaf
3 cups skim milk
3 cups low-sodium, fat-free chicken broth
2 medium yukon gold potatoes, peeled and diced
4 ears of sweet corn, kernels removed from cob (reserve cobs; see step 2 of this post for the best way I’ve found to remove kernels)
1/2 red bell pepper, chopped
salt & pepper and thyme to taste (I used Penzey’s mural of flavor instead of thyme)

 

1. Saute onions in a stock pot or dutch over in oil over medium heat for a few minutes; add celery and carrots and saute a few more.

 

2. Pour in milk and broth; break cobs in half and add to pot along with bay leaf. Bring to boil and reduce to a simmer; cover and cook about 20 min

 

3. Remove cobs and bay leaf; add potatoes and bell pepper, along with some salt and pepper. Bring back to a boil and then reduce to a simmer, cooking until potatoes are done, about 15-20 min.

 

4. Optional: Use immersion blender to puree to desired consistency (I leave it part chunky, part smooth). You could also dump half the mixture into a regular blender, or just leave it all broth and whole vegetables.

 

5. Add corn and thyme; once again bring to a boil and then reduce to let simmer about 5 min.

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Easy Chili

I love chili, even when it is warm outside!

Easy Chili
(from Phe/MOM/enon)

3/4 pound ground beef or turkey
1 teaspoon canola oil
2 cups water
1 1/2 cups frozen whole-kernel corn
1 cup of your favorite salsa
2 Tablespoons chili powder
1 Tablespoon sugar
2 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1 (16-ounce) can dark red kidney beans, drained and rinsed
1 (16-ounce) can chili beans, undrained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained

Cook the ground beef or turkey in a large Dutch oven or pot that has been oiled with the canola oil. Cook over medium heat until beef or turkey is browned and cooked through, stirring occasionally.

Stir in the water and remaining ingredients; bring the mixture to a boil. Reduce heat; simmer over low heat 25 minutes, stirring occasionally.

– Makes approximately 6 servings (about 1 cup each) –

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Crash Hot Potatoes

Crash Hot Potatoes
(from Carrie’s Sweet Life)

Red Potatoes
Olive Oil
Kosher Salt
Black Pepper
Herb of choice

Begin by bringing a pot of salted water to a boil.

Add in as many potatoes as you wish to make, and cook them until they’re fork-tender

Next, generously drizzle olive oil on a sheet pan.

This will mean the difference between the potatoes sticking and not sticking, so don’t be shy here.

When the potatoes are tender, place them on the cookie sheet…

…Giving them plenty of room to spread out.

Next, grab your potato masher and gently press down on the potato until it slightly mashes…

Then rotate the masher 90 degrees and finish flattening it. Of course, you don’t want to absolutely smash it into the pan-you want it almost to resemble a cookie.

Repeat until all are flattened. And really, I don’t know why you couldn’t use the bottom of a glass for this step if you don’t have a potato masher. The surface might not be as textured and interesting, but I think it still might work.

Next, brush the tops rather generously with olive oil.

Next, grab some Kosher salt. You can use regular salt, but I’d really recommend using kosher. It adheres to the potatoes more easily and really flavors them nicely without getting too salty.

Remember: potatoes need salt. Don’t skimp!

Be ye ever as generous with fresh ground black pepper.

Now, you can grab some chives…or thyme…or whatever herbs you have available.

Whatever herb you use, just chop it pretty finely and sprinkle over the top.

Now throw them onto the top rack of a very hot (450-degree) oven, and cook them for 20-25 minutes…

…Or until they’re golden and crispy and sizzling.

*recipe, and recipe text copied from Pioneer Womans Blog.

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Busy Day Mexican Chicken Soup

Busy Day Mexican Chicken Soup

(from Penny Thoughts)

1 medium onion, chopped
1 medium green bell pepper, seeded and chopped
1 can Rotel tomatoes (diced tomatoes with green chilies)
1 can black beans, rinsed and drained
1 can kidney beans, rinsed and drained
2 cans chunk chicken breast (use cooked fresh chicken breasts if you have more time)
2 to 3 cans chicken broth, depending on how soupy you like your soup
1 teaspoon chili powder, or more to taste (I like more)
1 teaspoon cumin, or more to taste (I like more of this too)

Step 1: Put all ingredients into a pot, bring to a boil, reduce heat, and simmer until veggies are tender.  This won’t take long at all-just a few minutes.

Step 2: Uh, that’s it!  Serve with chopped fresh cilantro.  (Tortilla chips and cheese are good too, though not at all healthy.)

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Colorful Coleslaw

Colorful Coleslaw
(from The Cookbook Junkie)
1/3 cup light mayonnaise
1/3 cup fat-free plain yogurt
2 tablespoons apple cider vinegar
1 tablespoon fat-free milk
2 teaspoons sugar
4 cups packed shredded cabbage
3 ½ cups packed shredded red cabbage
½ cup shredded carrots
½ cup chopped fresh parsley
¼ cup red onion slivers
¼ cup chopped whole green onion
¼ teaspoon salt, or to taste
Black pepper

Whisk the mayonnaise, yogurt, vinegar, milk and sugar in a large resealable container. Add the green and red cabbage, carrots, parsley, red onion, and green onion. Stir until well combined. Season with salt and pepper to taste. Seal the container and refrigerate for 3 hours to 2 days.

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Moist Corn Bread

Moist Corn Bread
(from The Cookbook Junkie)

Vegetable oil cooking spray
1 cup all-purpose flour
½ cup cornmeal
1/3 cup sugar
1 tablespoon baking powder
1 teaspoon salt
1 tablespoon canola oil
1 egg, lightly beaten
1 cup nonfat milk
1 teaspoon melted butter

Preheat oven to 375 degrees F. Spray an 8- or 9-inch baking pan with cooking spray.

Stir together the flour, cornmeal, sugar, baking powder and salt.

Combine the canola oil, egg and milk. Add to the dry mixture and mix just until moist. Pour into the prepared pan and bake for 20 minutes.

Brush with melted butter to keep the top soft.

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Crockpot Creamed Corn

Crockpot Creamed Corn
1 bag frozen white corn
1 can corn
1 T butter
1 T cream cheese
2 T flour (she used Pamela’s baking mix.)
3 T fat free milk
1/4 t black pepper
In a small saucepan, melt your butter and cream cheese over low heat on the stove top and make a rue, adding your flour slowly and wisking until there aren’t any lumps. Add your milk and the liquid from the can of corns to the mix and wisk some more. The cream cheese is pretty thick, and you may need the liquid in the saucepan before the flour will melt nicely for you. Mix in the black pepper. Empty the contents of the frozen bag of corn and the rest from the can of corn into your crockpot. Cover with the sauce.
Cook on low for 4-6 hours or on high for 3-4.

This is done when everything is hot and melty.

 

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