Saturday, September 24, 2011

3 Delicious 100 Calorie Soups and 4 Mouth-Watering Entrees

This week's menu is something to celebrate. 3 budget friendly soups that are under 100 calories and take no more than 30 minutes to prepare. In addition, the ingredients for each of these soups cost under $7.
 All the ingredients for this week's menu can be purchased for under $50. Save time, money and unwanted calories with myfoodplans. Enjoy!

1. Cream of Mushroom and Barley Soup

2tbsp butter
2tbsp olive oil
1 large onion coarsely chopped
3 cloves of garlic
2 ribs of celery
1 large carrot
1 pound baby bellas (cremini mushroom)
1/2 cup barley
6 cups of chicken, beef or vegetable broth
1 cup heavy cream
Salt and black pepper to taste
1/4 cup chopped  Parsley for garnish

1.Saute onions, garlic, celery, carrots in butter and olive oil for 3 minutes on medium high stirring frequently. Add mushrooms, barley and broth. Boil for one minute, turn down heat, cover soup and simmer for 35minutes. Meanwhile, chop parsley for garnish.
2.Working in batches, blend soup with the center portion of blender top removed to allow steam to escape. Remember to cover the hole on blender top with a towel and place your hand over it while blending. Pour heavy cream into the blender while pureeing soup.
3.Return blended soup to pot and heat for 3-5 minutes before serving to thicken. Ladle soup into bowls and sprinkle with parsley. Enjoy!

2. Creamed Spinach Soup
Inspired by 1000 Low Fat Salt Sugar Cholesterol Healthy Recipes 
1 tbsp olive oil
3 cloves of garlic, chopped
1 yellow onion, diced
1 leek, sliced
2 yellow potatoes, diced 
6 cups chicken broth
2 bay leaves
10-16 oz spinach
salt and pepper to taste
4 tbsp half and half or heavy cream

1. Heat oil in a soup pot and add garlic, onion and leeks. Saute for 3-5 minutes stirring constantly.
2. Add potatoes, broth and bay leaves, season with salt and pepper, cover, bring to a boil and reduce to med-low heat and simmer for 25-35minutes.
3. Remove bay leaves and add spinach. Cook for 3 more minutes. Remove soup pot from heat and allow to cool for 10 minutes.
4. Using the blender, Puree soup in batches, taste and season as desired.
5. Ladle soup into bowls and top each with a tbsp of cream.

3. 10 Minute Spicy Black Bean Soup

26oz. Can of black beans (drained and rinsed)
1/4 of a large onion (chopped)
1/2 a green bell pepper (chopped)
3 garlic cloves
2 cups of white wine and herb chicken broth
1-2 chipotle peppers in adobo sauce
1/4 cup of canned crushed tomatoes

1. Sauté sofrito (garlic, onions and green peppers). Add beans, chipotle peppers (whole) and broth.
2. Simmer for 5 minutes. Blend soup in batches.
3. Add a scoop of brown rice or sour cream to the soup and serve:)


4. Mangu (A Dominican Delight! Mashed Green Plantains topped with pickled onions and Fried Eggs over easy)

3 unpeeled plantains, cut into pieces
1 quart water
1/4 cup olive oil
1 whole sliced red onion
1 1/2 tablespoons salt
4tbsp Canola Oil
4-6 Jumbo Eggs
  1. Toss a whole sliced red onion in vinegar and set aside. Place plantains and water in a saucepan. Bring to a boil, and cook 20 minutes, until plantains are tender but slightly firm. Drain, reserving 1 cup of the liquid. Cool plantains, and peel.
  2. Heat the olive oil in a skillet over medium heat, and saute the onion until tender (2-3 minutes).
  3. In a bowl, use a fork to mash the plantains with the reserved liquid and salt. Set aside.  
  4. Heat canola oil in a frying pan and gently break each egg into the pan. Spoon hot oil over the top of each egg to create a thin skin over  the yolk. When the edges of the eggs appear crispy carefully remove them from the pan.
  5. Plate a large spoonful of mashed green plantains and top with an egg and pickled onions.

5. Camarones al Ajillo (Cuban Lemon Garlic Shrimp) served with Brown Rice
Inspired by A Taste of Old Cuba

1 cup Spanish olive oil
16 large shrimp
10-14 garlic cloves
1/4 cup fresh lemon juice
1.5 tsp salt
1/2 tsp pepper
2-3 sprigs chopped parsley

Heat oil until fragrant. Add shrimp and garlic and saute for 2-3 min. Add lemon juice, salt and pepper. Saute two more min. Transfer to a dish and sprinkle with parsley. Spoon over brown rice and serve.

6. Broccoli Chicken Casserole 

4 skinless, boneless chicken breast halves
1 pound broccoli florets, cooked
1.5 cups of cream of mushroom and barley soup
1 tablespoon mayonnaise
1 cup shredded Sharp Cheddar cheese
1/2 cup panko

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Boil chicken until tender (reserving liquid for soup) and shred or cut into bite size pieces. Meanwhile, steam broccoli until crisp but tender.
  3. In a small bowl mix together the soup and mayonnaise. Set aside. In a 9x13 inch baking dish layer the chicken, broccoli, soup mixture, and cheese. Sprinkle panko over the top and bake in the preheated oven for 25-30 minutes. 

7. Spanish Chorizo Golden Potato Bake
 Inspired by 1000 Low Fat Salt Sugar Cholesterol Healthy Recipes 
 1 lb golden organic potatoes
 4 tbsp olive oil
 1 sliced organic yellow onion 
 2 cloves of garlic
 14 oz. canned chopped tomatoes
 3-4 medium or one large skinned and sliced chorizo  
1 green bell pepper cut in strips
1/2 cup pitted black olives 
8-10 Jumbo Eggs
1 tbsp chopped fresh parsley for garnish 
salt, pepper and paprika to taste

1. Preheat oven at 425F. Boil diced potatoes for 10min. Drain and set aside.
2. Sautee sliced onion and garlic in olive oil in a large saute pan for 2 min. Add tomato sauce and cook down for 10 minutes. Stir in potatoes, chorizo, bell pepper, paprika and olives. Cook for 5 more minutes while stirring constantly. Transfer mixture to a lightly greased glass baking pan.
3. Make 8-10 small hollows at the top of the potato mixture. crack one egg at a time into each hollow. 
4. Place pan in preheated oven for 5-8 minutes or until egg whites appear white and a bit stiff. Sprinkle casserole with parsley and serve hot!


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