Broccoli and Cheese Soup

Crunchy Salmon Cakes with Greek Yogurt Sauce

Crunchy Salmon Cakes with Greek Yogurt Sauce

Prep: 30 min. + chilling Bake: 15 min.

Yield: 4 Servings

20 15 35

photo by Taste of Home

My note: This was great.  Was not too crazy about the sauce... it was OK.

Ingredients

• 1-1/4 pounds salmon fillet (used canned Salmon and tuna)
• 1/8 teaspoon pepper plus 1/4 teaspoon pepper
• 1 teaspoon Filippo Berio® Extra Virgin Olive Oil
• 1 small onion, finely chopped
• 2 tablespoons minced fresh parsley
• 1-1/2 cups panko (Japanese) bread crumbs, divided
• 1/2 cup reduced-fat mayonnaise
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1 teaspoon hot pepper sauce, optional
• 2 egg whites, lightly beaten
• Cooking spray
• SAUCE:
• 1/4 cup reduced-fat plain Greek yogurt
• 1 teaspoon snipped fresh dill
• 3/4 teaspoon lemon juice
• 1/4 teaspoon capers, drained and chopped

Directions

• Place salmon on a baking sheet coated with cooking spray; sprinkle with 1/8 teaspoon pepper. Bake, uncovered, at 350° for 14-17 minutes or until fish flakes easily with a fork. Cool slightly; remove skin, if necessary. Transfer salmon to a shallow dish; refrigerate, covered, for 2 hours or until chilled.
• In a large skillet, heat oil over medium-high heat. Add onion; cook and stir onion until tender. Stir in parsley.
• In a large bowl, combine 1/2 cup bread crumbs, mayonnaise, lemon juice, salt, remaining pepper and onion mixture; if desired, add pepper sauce. Flake salmon; add to bread crumb mixture, mixing lightly. Shape into eight 2-1/2-in. patties.
• Place egg whites and remaining bread crumbs in separate shallow bowls. Dip salmon patties in egg whites, then roll in crumbs to coat. Place on a baking sheet coated with cooking spray. Spritz tops with cooking spray. Bake, uncovered, at 425° for 14-17 minutes or until golden brown.
• In a small bowl, mix sauce ingredients; serve with salmon cakes. Yield: 4 servings.

Nutritional Facts 2 salmon cakes with 1 tablespoon sauce equals 422 calories, 25 g fat (4 g saturated fat), 82 mg cholesterol, 541 mg sodium, 17 g carbohydrate, 1 g fiber, 29 g protein.

Originally published as Crunchy Salmon Cakes with Greek Yogurt Sauce in Taste of Home October/November 2012, p70

Hearty Cannellini & Sausage Soup

Hearty Cannellini & Sausage Soup
photo by Taste of Home

Prep/Total Time: 30 min.

Yield: 6 Servings

10 20 30

Ingredients

• 12 ounces beef summer or smoked sausage, cut into 1/2-inch pieces
• 4-1/2 cups vegetable broth (or chicken)
• 2 cans (15 ounces each) cannellini or white kidney beans, rinsed and drained (or red kidney beans)
• 4 cups coarsely chopped cabbage
• 3 green onions, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Directions

• In a large saucepan, cook and stir sausage over medium heat until lightly browned; drain. Add the remaining ingredients; bring to a boil. Reduce heat; simmer for 5-10 minutes or until cabbage is tender and flavors are blended. Yield: 6 servings.

Originally published as Hearty Cannellini & Sausage Soup in Taste of Home October/November 2012, p65

Salmon Chowder

Salmon Chowder
from the Health Department

*Seth isn't a salmon fan, but he liked this soup.

¾ C. chopped onion

½ C. chopped celery

1 tsp. garlic powder

2 C. diced potatoes

2 C. carrots, diced

2 C. chicken broth

1 tsp. salt

1 tsp. black pepper

2 (16 oz. cans) salmon

1 (12 oz.) can evaporated milk

1 (16 oz.) bag frozen creamed corn (or I used canned)

½ lb. Cheddar or cheese blend, shredded

Directions:

1. Melt butter in a large pot over medium heat. Saute onion, celery, and garlic powder until tender. Stir in potatoes, carrots, broth, salt, and pepper. Cover and summer 20 minutes.

2. Stir in salmon, evaporated milk, corn, and cheese. Cook until heated through.

Makes approximately 8 servings.


Variations:

May add 2-3 Tbsp. butter.

May add whole wheat tortilla cut into strips or pieces.

May use any other meat or vegetable combinations.

Tortellini Vegetable Soup

Tortellini Vegetable Soup
Healthy Pregnancy Cookbook
Brewer Pregnancy Diet
birthingnaturally.net

Estimated Servings of
Milk: 0
Eggs: 0
Protein: 0
Greens: 0
Grains: 1
Fruits & Veggies: 1


An easy soup to make ahead and enjoy for lunch or a quick snack through the week. But it cooks so fast you don't need to make it ahead. Add a salad for a light dinner.

Ingredients

12 oz turkey sausage, crumbled
2 quarts chicken broth
1/2 tsp garlic powder
9 oz tortellini pasta
16 oz frozen mixed vegetables, thawed

Procedure

1. In large pot, over medium-high heat, cook sausage until browned; drain.
2. Add Chicken broth and garlic powder; bring to a boil. Add pasta; boil 5 minutes.
3. Stir in vegetables. Simmer uncovered for 10 minutes or until pasta is tender.

Serves 8. Per Serving: Calories 241; Calories from fat 98(41%); Fat 11g; Carbohydrates 24g; Sugar .5g; Fiber 3g; Protein 13g

Doc's Corn-and-Potato Chowder

Doc's Corn-and-Potato Chowder
From Southern Living


Prep Time: 25 minutes
Cook Time: 45 minutes
Stand: 10 minutes
Yield: Makes 6 to 8 servings (about 8 cups)
Ingredients

* 2 cups peeled, diced Yukon gold potatoes (about 2 lb.) (or regular)
* 2 tablespoons butter (or olive oil)
* 1 (10-oz.) package frozen diced onion, red and green bell pepper, and celery
* 1 cup chopped yellow onion
* 2 cups milk
* 1 (12-oz.) can evaporated milk
* 1 (11-oz.) can yellow-and-white whole kernel corn, drained (only yellow works)
* 1 (10 3/4-oz.) can cream of mushroom soup with roasted garlic (reg cm soup works)
* 1/2 cup thinly sliced green onions
* 1 tablespoon chopped fresh parsley
* 1 to 2 tsp. hot sauce
* Salt and pepper to taste
* Garnish: thinly sliced green onions

NOTE: I could not find the packaged frozen diced onion, red, and green bell pepper and celery so I just added those in fresh.

Preparation

1. Bring potatoes and water to cover to a boil in a Dutch oven over medium-high heat. Cook potatoes 10 to 15 minutes or until tender. Drain and place in a large bowl.

2. Melt butter in Dutch oven over medium-high heat. Stir in frozen vegetables and chopped yellow onion; sauté onion mixture 6 to 8 minutes or until tender.

3. Add 2 cups milk, next 6 ingredients, and potatoes. Reduce heat to medium, and bring to a boil; reduce heat to low, and simmer, stirring occasionally, 15 minutes or until thoroughly heated. Season with salt and pepper to taste. Let stand 10 minutes before serving. Garnish, if desired.

Note: For testing purposes only, we used McKenzie's Seasoning Blend for diced onion, red and green bell pepper, and celery and Campbell's Cream of Mushroom with Roasted Garlic Soup.

Corn-and-Potato Seafood Chowder: Prepare recipe as directed through Step 2. Omit 2 cups milk in Step 3, and add 1 lb. fresh crabmeat, drained, and 2 (6 1/2-oz.) cans minced clams, undrained, with evaporated milk, next 5 ingredients, and potatoes. Proceed with recipe as directed.

Quick Hamburger Soup

Quick Hamburger Soup
From everydayhealth.com. After having the meat cooked, I placed it all in the crockpot on high for 3-4 hours.

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Ingredients

* 8 ounce(s) beef, extra-lean ground
* 8 ounce(s) turkey, ground
* 2 medium onion(s)
* 2 carrot(s)
* 2 stalk(s) celery
* 2 clove(s) garlic
* 6 cup(s) broth, reduced-sodium beef
* 29 ounce(s) tomatoes, diced (may try tomato sauce next time)
* 1 tablespoon sage, fresh
* 2 teaspoon thyme, fresh
* 1 teaspoon rosemary, fresh
* 1/4 teaspoon salt
* 1/4 teaspoon pepper, black ground
* 2 medium potato(es)
* 1 teaspoon sage

Preparation
1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage (and shredded cheddar).

Quick Info:
Servings
Good for Leftovers
Contains Red Meat
Diabetes-Friendly

Nutritional Info (Per serving):
Calories: 103, Saturated Fat: 1g, Sodium: 418mg, Dietary Fiber: 1g, Total Fat: 2g, Carbs: 10g, Cholesterol: 19mg, Protein: 10g
Exchanges: Vegetable: 1, Starch: 0.5, Lean Meat: 1
Carb Choices: 0.5

Spinach Tortellini Soup

Spinach Tortellini Soup
From allrecipes.com - it was said that it tastes even better the next day.

* 1 (10 ounce) package frozen chopped spinach
* 2 (14.5 ounce) cans chicken broth
* 1 (9 ounce) package cheese tortellini
* 1/4 tablespoon dried basil
* 1/4 tablespoon garlic powder
* salt and pepper to taste

Directions

1. In a large pot over high heat, combine the spinach and chicken broth. Heat to boiling, then reduce heat to low. Stir in tortellini, and simmer for 10 to 15 minutes, or until the tortellini is cooked to desired tenderness. Season with basil, garlic powder, salt, and pepper.

Creamy Vegetable Soup

Creamy Vegetable Soup
This is from http://www.shirleyj.com/ as Garden Vegetable Soup, but I have modified it some. I also doubled it for our family of 4 and to allow for some leftovers for lunch. Beans, chicken, or tuna may be a good addition. Also,

1/4 c dried onion flakes (or 1/2 C. yellow onions)
½ c celery (cut into ¼ inch pieces)
1 c. creamed corn (or fresh or whole canned corn)
1/4 c dried carrots (diced) (or 1/2 C. fresh diced carrots)
1 c. potatoes (diced and cooked)
½ t thyme
¼ t black pepper
1 c. Shirley J Universal Sauce
6 c. water
½ t. Shirley J Chicken Bouillon

Directions:
In a pot with 2 cups of the water, boil the onions, celery, potatoes and carrots until the potatoes are tender. Then add the remaining water, Shirley J Universal Sauce and Shirley J Chicken Bouillon. Stir until powder has dissolved and mixture starts to thicken. Cook for about 3 minutes on medium heat. Turn the soup down to low and add corn, thyme and pepper. Keep on low until it is served.

Pure Cream of Tomato Soup

Pure Cream of Tomato Soup

Edited From http://www.epicurious.com/recipes/food/views/Pure-Cream-of-Tomato-Soup-40044

yield: 7 cups
double for a family of 4

Cream of tomato soup should be gentle and soothing. This is a perfect example. Adding baking soda to the tomatoes keeps the milk from curdling.


5 tablespoons olive oil
1/2 cup chopped onion (or 1/2 tsp. onion powder)
4 tablespoons flour
3 cups milk 1 C. chicken broth in place of 1 C. water for milk)
1/2 bay leaf
1 1/2 teaspoons sugar
1 1/2 teaspoons salt
1/2 teaspoon baking soda
4 cups tomatoes, chopped (fresh or canned)

Preparation
Cook the tomatoes first to soften. Melt the butter in a soup pot. Add the onion and cook over medium heat, stirring, until the onion is softened but not browned. Sprinkle the flour over the butter mixture and continue to stir and cook for 1 to 2 minutes. Slowly add the milk, bay leaf, sugar, and salt and continue to cook and stir until slightly thickened. Stir the baking soda into the tomatoes. Add the tomatoes to the milk, and bring just to a simmer. Remove from the heat and put through a strainer. Taste and correct seasonings. Reheat before serving.


Laura's notes, some from comments on the page:
*Yum! A winner for everyone!
*Straining it would be more appealing, but it is still good with the pulp.
*Try using 1 C. or more of chicken sotck as liquid in recipe
*Be sure to cook the flour in oil for at least 2 minutes (foamy) otherwise your resulting soup may taste a bit floury. Don't forget baking soda! It's important!
*Try adding a little less flour
*Can also use celery, carrots, and broccoli, blended in.
*Can serve over noodles
*Mix baking soda in with hot tomatoes to make the smoothest soup
*Make white sauce part separate from tomatoes first
*If too foamy, using a little less baking soda may help


Canning instructions:
- Do everything except milk, which can be added later when about ready to use.
- Fill pint-sized hars (this recipe fills 2 jars)
- For every pint used, add 1 1/2 C. milk and reheat.
- Leave 1" headspace, 10 lbs. pressure, 20 minutes

Chicken-Butternut Squash Soup

Chicken-Butternut Squash Soup

From http://www.bhg.com/recipe/soups/chicken-butternut-squash-soup/

Start to finish about 45 minutes

Ingredients
1-1/4 lb. butternut squash, peeled, seeded, and cut in 3/4-inch pieces (4 cups)
1 small red onion, cut in 1/2-inch wedges
1 Tbsp. curry powder
1 Tbsp. olive oil
3 14-oz. cans reduced-sodium chicken broth
1 15- to 16-oz. can garbanzo beans (chickpeas), rinsed and drained
1/3 cup dried apricots, snipped
1/2 cup chopped walnuts
1 tsp. olive oil
1/4 tsp. freshly grated or ground nutmeg
1 deli-roasted chicken, cut up
Fresh cilantro leaves
Directions
1. Preheat oven to 425 degrees F. In shallow roasting pan toss squash and onion with curry powder and the 1 tablespoon oil. Roast, uncovered, 20 minutes or until tender. Reduce oven temperature to 350 degrees F.

2. In 4-quart Dutch oven combine roasted vegetables, broth, beans, and apricots. Bring to boiling; reduce heat. Simmer, covered, 10 minutes. Cook about 5 minutes. Transfer half the soup to food processor or blender. Cover; process or blend until smooth. Return to Dutch oven; heat through.

3. Meanwhile, in bowl toss walnuts with 1 teaspoon oil and the nutmeg. Spread nuts on baking sheet. Bake 7 minutes or until golden and toasted. Reheat chicken according to package directions, if needed.

4. To serve, top soup with nuts, chicken, and cilantro. Makes 6 main-dish servings.

Nutrition Facts
Calories 577, Total Fat (g) 35, Saturated Fat (g) 9, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 5, Cholesterol (mg) 167, Sodium (mg) 1905, Carbohydrate (g) 30, Total Sugar (g) 11, Fiber (g) 6, Protein (g) 44, Vitamin C (DV%) 32, Calcium (DV%) 7, Iron (DV%) 25, Percent Daily Values are based on a 2,000 calorie diet

Kathy's Hearty Minestrone

Kathy's Hearty Minestrone
This was given to us by Charlie's Mom from a recipe in a cookbook she found. This is delicious! The whole family liked it. The heading says, "Here's another recipe for you, and it might just be the best minestrone soup on the planet. Don't let the number of ingredients intimidate you - almost everything is in a can. If you can find the courage to make this once, it is going to be one of your favorite recipes. It makes a big enough pot of soup that you'll be able to eat ten or twelve bowls of it. Don't leave out the fennel seeds, even if you've never heard of fennel. Fennel is what makes this recipe so good."

1 pound Polish sausage (hot or mild)
2 Tbsp. olive oil
1 lg. onion, chopped
4 large cloves garlic, chopped
4 (14-oz.) cans chicken broth
1 (28 oz.) can diced tomatoes
1 (10 oz.) box chopped frozen spinach (make sure it's chopped!)
1 1/2 C. sliced carrots
2 tsp. dried basil
1 tsp. dried oregano
2 tsp. fennel seeds
1/2 tsp. red pepper flakes
1 (19 oz.) can red beans
1 C. small dried pasta (shells if you can find them)
1 (10 oz.) package frozen cut green beans
Grated Parmesan cheese, for topping

Pierce the skins of the sausages with a fork; place them in a saucepan and cover with water. Bring to a boil, then cover and let simmer for 15 minutes or until cooked. Drain the liquid into a separate bowl. When the sausages are cool enough to touch, cut them into small slices.
In a large pot over medium-high heat, lightly brown the sausage slices in hot olive oil. Add the onions and the garlic, and cook until the onions are softened. Add the chicken broth, diced tomatoes (including liquid), frozen spinach, carrots, basil, oregano, fennel seeds, and red pepper flakes. Bring mixture to a boil; reduce the heat and let it simmer, covered, for 10 minutes, or until the vegetables are almost tender.
Add the red beans (including liquid), the pasta, and the frozen beans. Let mixture simmer 5 to 7 minutes more, or until the pasta is tender but firm. Season the soup to taste. (It can be thinned with additional chicken broth or with the water from boiling the sausages, if necessary). Serve topped with grated Parmesan cheese.
Serves 10 to 12.

About 15 grams protein per serving?

Spicy Black Bean Soup

Spicy Black Bean Soup
Adapted by Laura Cannon from Taste of Home

12 ServingsPrep: 25 min. Cook: 40 min.

Ingredients
1 large onion, chopped
1 medium sweet red pepper, chopped
1 jalapeno pepper, seeded and minced or 1/2 tsp. Sambal
2 tablespoons Crisco® Pure Olive Oil (didn't use any, used water from frozen pepper)
3 garlic cloves, minced
3 cans (15 ounces each) black beans, rinsed and drained
4 cups vegetable or chicken broth
1 can (14-1/2 ounces) Tomato Sauce
1 can (4 ounces) chopped green chilies
2 tablespoons minced fresh cilantro
1/2 cup fat-free sour cream or plain yogurt (optional)
1 -2 cups shredded cheddar cheese

Directions
Saute onion and peppers in oil until tender. Add garlic; cook 1 minute longer.
Stir in the beans, broth, tomatoes and chopped green chilies. Bring to a boil. Reduce heat; simmer, uncovered, for 25 minutes. Add cilantro and cheese; cook 5 minutes longer. Remove from the heat; cool slightly. Place half of soup in a blender; cover and process until pureed. Return to the pan and heat through. Top each serving with 2 teaspoons sour cream (optional).

Yield: 12 servings (3/4 cup each).


Nutrition Facts: 3/4 cup equals 150 calories, 3 g fat (1 g saturated fat), 4 mg cholesterol, 667 mg sodium, 23 g carbohydrate, 5 g fiber, 7 g protein.

No Fuss Potato Soup

No-Fuss Potato Soup

Fix-it and Forget it Cookbook

6 C. diced, peeled potatoes

5 C. water

2 C. diced onions

½ C. diced celery

½ C. chopped carrots

¼ C. butter

4 tsp. (or 4 cubes) of chicken bouillon granules

1 tsp. salt

¼ tsp. pepper

12 oz. can evaporated milk

3 Tbsp. chopped fresh parsley (or dried)

8 oz. cheddar, or Colby, cheese, shredded

1. Combine all ingredients except milk, parsley, and cheese in slow cooker.
2. Cover. Cook on High 7-8 hours, or until vegetables are tender.
3. Stir in milk and parsley. Stir in cheese until it melts. Heat thoroughly.

Makes 8-10 servings

Variations:

1. For added flavor, stir in 3 slices bacon, browned until crisp, and crumbled.
2. Top individual servings with chopped chives.