Chick Pea & Red Pepper Soup with Quinoa

February is Heart Month!  This soup is heart healthy full of nutrients and fiber.  It is super simple to make and tastes great!!

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WHAT YOU NEED:

1/2 cup quinoa
2 tablespoon olive oil
3 cloves garlic, minced
1 stalk celery, chopped
1/2 cup carrots, chopped
1 large red peppers, chopped
2 cup vegetable broth
1 16-oz can drained Chickpeas (garbanzo beans)
DIRECTIONS:

Cook the quinoa according to package directions.

Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot. Add the garlic, carrot, and celery and cook, covered, stirring occasionally, for 6 minutes.

Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute. Add the peppers and cook, stirring occasionally, for 5 minutes.

Add the chickpeas, broth, and 1 cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes. Stir in the cooked quinoa. Serve topped with parsley, if desired.

NUTRITION INFO:

1 Serving = 1 Cup

  • 258 Calories
  • 10g Fat
  • 0 Cholesterol
  • 440mg Sodium
  • 34g Carbohydrate
  • 8g Fiber
  • 8g Protein
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Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

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WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

  • 146 Calories
  • 2 g Fat
  • 0 Cholesterol
  • 840 mg Sodium
  • 25 g Total Carbohydrate
  • 9 g Fiber
  • 2 g Sugar
  • 8 g Protein

Skinny Pasta Salad

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WHAT YOU NEED:

  • 2 cups dry pasta
  • 1 small cucumber, peeled and chopped
  • 1 medium tomato, chopped
  • 1/2 can black olives, drained and sliced
  • 4 oz low-fat cheddar cheese, cubed
  • 1 cup fat-free Italian dressing
  • 1 tsp. salad supreme

DIRECTIONS:

Cook pasta according to box directions.  Drain and rinse.  Mix pasta and all other ingredients in a large bowl.  Chill.

NUTRITION INFO:

135 Calories, 3 gm Fat, 20 gm Carb, 7 gm protein per serving

Skinny Black Beans & Rice Salad

This dish is a perfect side for a healthy Cinco de Mayo meal plan!!

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What You Need:

  • 1 cup cooked long grain rice
  • 1 can black beans, drained and rinsed
  • 1/2 cup red pepper, chopped
  • 1 teaspoon chili powder
  • 3/4 cup fat free ranch dressing

 Directions:

Mix all ingredients in a bowl and refrigerate.  That’s it!  Makes 8 servings.

Nutrition Information:  per serving

133 Calories, 1 gm fat, 0 cholesterol, 400 mg sodium, 26 gm carbohydrate, 4 gm fiber, 5 gm protein

 

Skinny Corn Bread

Cornbread is a generic name for a quick bread containing cornmeal.  It is a common bread in southern cuisine, but enjoyed by many for it’s texture and aroma.  Here is a recipe for a healthy version of cornbread.

INGREDIENTS:

  • 1 cup corn meal
  • 1 cup whole wheat white flour
  • 1/4 cup sugar
  • 3 teaspoons baking powder
  • 1 cup fat free milk
  • 1 egg, beaten
  • 1/4 cup canola oil

DIRECTIONS:

In a bowl, combine first 4 ingredients.  Add the milk, egg and oil.  Stir until blended.  Pour into  a 8×8 baking dish coated with cooking spray.  Bake at 425 degrees for 20-25 minutes or until golden brown.  Cut into 16 squares.

NUTRITION INFO:  (per serving)

102 Calories; 4 gm fat; 14 gm carbohydrate; 1 gm fiber; 3 gm protein; 13 mg sodium; 12 mg cholesterol

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