Roasted Vegetable Soup

Real prep time: 30 minutes
Cook time: 45 minutes
Serves: 6
Side dish suggestions: Brown rice, applesauce

Supplies:

• Baking sheet
• Cutting board
• Soup pot
• Small pot or rice cooker

From the fridge:

• 1 lb. asparagus, ends snapped and chopped in 1-inch chunks
• 2 medium zucchini, sliced in 1/2 inch rounds
• 2 medium carrots, sliced in 1/2 inch rounds on diagonal
• 1 red bell pepper, chopped
• Meat from rotisserie chicken, optional

From the pantry:

• 1 tbl basil
• 1 tbl olive oil
• 1 tsp salt
• 1/4 tsp pepper
• 4 c chicken broth
• 28 oz diced tomatoes
• 1 c brown rice

Preparation:

1. Preheat oven to 450 degrees. Coat a large baking sheet with cooking spray.
2. Cook rice according to package directions.
3. In a large bowl, combine vegetables, olive oil, salt, and black pepper. Toss to coat. Transfer to baking sheet and roast for 20 minutes.
4. In a large pot, combine broth, tomatoes, and basil (and chicken, if using). Bring to boil. Add vegetables, reduce heat to medium, and simmer for 5 minutes.
5. Scoop rice into bowls and ladle soup over rice.

This one-pot dinner is so healthy and yummy. It is great on a rainy day. It is modified from Robin Miller's Quick Fix Meals cookbook. I have frozen this (without the rice) and it reheats nicely.

Mango Wraps

Real prep time: 25 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: black beans with lime, garlic, and cilantro

Supplies:

• Medium skillet

From the freezer:

• 1# london broil, chicken breast, or pork loin, sliced

From the pantry:

• 4 whole wheat tortillas
• cooking oil

Fresh:

• 4 oz spinach leaves, washed and dry
• 1 mango, peeled and thinly sliced
• 1 red bell pepper, thinly sliced
• 1/4 c sour cream
• 1/2 tsp cumin
• 1 tsp lime juice
• Optional: shredded carrot

Preparation:

1. Heat oil in skillet over medium-high heat. Cook meat until no longer pink (8-10 minutes). Set aside on a paper towel on a plate.
2. Meanwhile, whisk together sour cream, cumin, and lime. Add mango and bell pepper and toss to coat (also add carrot; optional)
3. On tortillas, layer spinach leaves and mango/pepper mixture. Top with meat. Roll and slice diagonally.
4. Serve warm or refrigerate and eat cold.

Approx calories: 350 for one wrap as shown (london broil, no carrot)

Turkey Chili

Real prep time: 10 minutes
Cook time: 15 minutes to all day
Serves: 4
Side dish suggestions: corn bread, spinach strawberry salad


Supplies:

• Large pot

From the freezer:

• 1# ground turkey

From the pantry:

• 1 can kidney beans
• 1 can chili (your preference)
• 1 small can tomato sauce
• 1 can diced tomatoes
• 1 packet taco seasoning

Preparation:

1. In a large pot, brown ground turkey.
2. Add remaining ingredients and 1/2 c water.
3. Simmer until ready to eat. Yum!

Optional: top with shredded cheese and/or sour cream.
Approx. calories: 450 for 1 c chili plus 2 tbl shredded low-fat cheddar cheese

Fish Tacos

Real prep time: 15 minutes
Cook time: 10 minutes
Serves: 2

Supplies:

• Large skillet

From the freezer:

• 1# firm white fish (tilapia, sturgeon)

From the pantry:

• 4 whole wheat tortillas
• salt and pepper
• cooking oil

Fresh:

• 1/4 red cabbage, shredded or sliced thinly
• 1/2 c sour cream
• 1 tbl lime juice
• 1/4 c green onions, sliced thinly

Preparation:

1. Cut fish into 1-inch strips. Season with salt and pepper.
2. Heat skillet to medium heat. Add oil. Lay strips of fish in skillet; cook for 4 minutes. Turn strips and cook until slightly browned on all sides, about another 4 minutes.
3. Meanwhile, whisk together sour cream and lime juice. Pour half of the sour cream mixture over cabbage and green onions in a small bowl. Toss to combine and season with salt and pepper.
4. Warm tortillas. Add 3-4 strips of fish. Top with cabbage slaw and drizzle with additional sour cream mixture.

Approx calories: 300 per taco

Cayenne Chicken with Cucumber-Avocado Salsa

Real prep time: 15 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: tomato rice, mango slices

Supplies:

• Large skillet
• Small bowl

From the freezer:

• 4 boneless skinless chicken breasts, thawed

From the pantry:

• 1 tbl chili powder
• 1 tsp ground cayenne pepper
• 1/4 tsp salt
• 1/4 tsp black pepper

Fresh:

• 1 cucumber, seeded and chopped
• 1 avocado, diced
• 1/4 c chopped cilantro
• 1 tbl lime juice

Preparation:

1. Mix spices together; rub all over chicken.
2. Heat oil in a large skillet over medium-high heat. Add chicken. Cook 4-5 minutes per side, until cooked through.
3. Meanwhile, mix together fresh ingredients.
4. Top chicken with cucumber-avocado salsa to serve.

Approx. calories: 200 for one six-ounce chicken breast and 1/2 c salsa

Whole Wheat Pizza

Real prep time: 25 minutes, including adding toppings
Bake time: 20 minutes
Serves: 8
Side dish suggestions: fresh vegetables, Caesar salad

Supplies:

• Pizza stone, pizza pan, or large baking sheet

From the pantry:

• 1 1/4 c whole wheat flour
• 1/4 c cornmeal
• 1 tbl olive oil
• 1/4 tsp salt
• 1 1/2 tsp gluten, optional
• 1 tsp sugar
• 1 1/4 tsp yeast

Fresh or from the freezer:

• Your choice pizza toppings, sauce, and cheese

(Pizza shown with Ragu pizza sauce, mozzarella cheese, turkey pepperoni, turkey sausage, and black olives.)

Preparation:

1. Add yeast, sugar, and 1/2 c warm water to bowl. Let stand 5 minutes. Preheat oven to 425 degrees. (Measure out the other ingredients while you're waiting!)
2. Add remaining crust ingredients and knead dough until well blended. Let stand 10 minutes. (Prepare pizza toppings while you're waiting!)
3. Roll out dough to 12" pizza crust. Dough will be thin. Move dough to baking sheet. Add toppings. Stop and refrigerate here until ready to bake.
4. Bake for 18-20 minutes on lower rack in the oven. Slice into eighths. Serve hot.

Approx. calories: 75 calories crust only, or 325 calories with toppings as shown

Blackened Pork Chops

Real prep time: 5 minutes
Cook time: 10 minutes
Serves: 2
Side dish suggestions: mixed vegetables and red potatoes

Supplies:

• Large skillet

From the freezer:

• 2 boneless pork loin chops, thawed and trimmed of fat

From the pantry:

• 1 tbl cooking oil
• 1 tbl chili powder
• 1 tsp cumin
• 1 tsp salt
• 1 tsp minced garlic
• 1/2 tsp black pepper

Preparation:

1. Mix all spices together. Rub over pork chops.
2. Heat cooking oil in large skillet over medium-high heat.
3. Cook pork chops 4-5 minutes each side or until cooked through. Serve.

Approx calories: 210 per pork chop

Balsamic Salmon Filets

Real prep time: 5 minutes
Cook time: 8 minutes
Serves: 4
Side dish suggestions: roasted red potato wedges, peas or corn on the cob

Supplies:

• 13x9 metal or glass pan
• aluminum foil
• small bowl

From the freezer:

• 4 - 6 oz skinless salmon filets

From the pantry:

• 1/4 c olive oil
• 1/4 c balsamic vinagrette
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme, optional

Preparation:

1. Place aluminum foil in pan for easy clean-up. Heat oven broiler (set to low if your oven has two settings). Set oven rack about 8-10 inches from the top.
2. Whisk together all pantry ingredients.
3. Place salmon filets in pan. Pour half of the marinade over the top. You can either let this set all day in your refrigerator or cook immediately.
4. Broil filets for 3-4 minutes. Remove from oven, turn over, pour remaining marinade on top, and return to oven for 3-4 minutes longer.

Approx calories: 250 per serving (6 oz salmon filet)
Cooking tip: If you are preparing roasted red potatoes as well, zap them in the microwave for a few minutes first. Then make a divider with your aluminum foil in the pan. Spread the red potatoes on the other side of the foil divided. Cook alongside the salmon. Yum! :)

Chili Pork Chops with Raspberry Sauce

Real prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: couscous (buy a box mix), broccoli and cauliflower with Parmesan cheese

Supplies:

• Large skillet

From the freezer:

• 4 boneless pork loin chops, thawed

From the pantry:

• 2 tbl raspberry preserves (use no sugar added if you're counting carbs)
• 1/4 c beef broth
• 1 tsp cornstarch
• 1 tbl chili powder
• 1 tsp Kosher salt
• 1 tsp dried thyme
• 1/4 tsp black pepper
• cooking spray

Preparation:

1. Mix chili powder, salt, thyme, and pepper together in small bowl. Rub all over pork chops.
2. Heat skillet to medium high. Spray with cooking spray and immediately add pork chops.
3. Cook 4 minutes on each side, until no pink remains in the center.
4. While pork chops are cooking, combine beef broth and cornstarch.
5. Remove pork chops from skillet. Turn heat to low. Pour in beef broth mixture and add raspberry preserves. Stir until smooth and thickened, about one minute.
6. Pour raspberry sauce over pork chops and serve.

Approx calories: 180 per serving - 1 pork chop and 2 tbl sauce
If you're making the couscous, start the water boiling before step 1. Add the couscous when you start cooking the pork chops and it will be done by the time they are!

Fast Fiesta Soup

Real prep time: 5 minutes
Cook time: 5-20 minutes
Serves: 4 medium bowls
Side dish suggestions: corn muffins or cheese quesadillas, green salad

Supplies:

• Can opener
• One medium pot

From the pantry:

• 1 can black beans, rinsed and drained
• 1 can whole kernel corn, drained
• 1 can diced tomatoes and green chilies
• 1 can (5.5 oz) V8 juice

Preparation:

1. Dump all ingredients into pot.
2. Heat through and serve.

*Also great topped with shredded cheese and sour cream... but then it's not so healthy!
Approx calories: 200 per serving

Caribbean Pork Chops

Real prep time: 30 minutes
Cook time: 10 minutes
Servings: 2 - easy to double
Side dish suggestions: wild rice, cheesy cauliflower

Supplies:

• Large skillet
• Lemon zester or cheese grater

From the freezer:

• Boneless pork loin chops, 2

From the pantry:

• 3/4 tsp chili powder
• 1/4 tsp garlic salt
• 1/8 tsp allspice
• 1 tbl canola oil
• 1 tsp mint
• 2 tsp sugar
• 1/4 tsp red pepper flakes, optional

Fresh:

• 1 mango, peeled and diced
• 1 medium lemon

Prep:
Up to one day in advance

1. Combine chili powder, garlic salt, and allspice. Rub evenly over both sides of pork. Return pork to fridge if not cooking immediately.
2. Grate 1/2 tsp lemon rind into small bowl. Add 1 tbl fresh lemon juice, mango, mint, sugar, and red pepper flakes.

When ready to serve

1. Heat skillet over medium-high. Add canola oil and swirl to spread around in pan. Add pork chops; cook 4-5 minutes on each side or until done.
2. Top with mango salsa to serve.

Approx. calories per serving: 225

Porky Bean Soup

Real prep time: 10 minutes in the morning, 10 minutes in the evening
Cook time: 8.5 hours
Serves 8
Side dish suggestions: biscuits, assorted raw veggies and dip

Supplies:

• Slow cooker

From the freezer:

• 2.5 lb boneless pork shoulder, thawed and trimmed of excess fat

From the pantry:

• 2 c dried navy beans
• 2 tsp dried sage, divided
• 2 tsp kosher salt, divided
• 8 garlic cloves or 4 tsp minced garlic from the jar
• 4-6 c water, divided

Optional:

• 1/2 c shredded carrot

Prep:

1. The night before you're going to have this for dinner... rinse navy beans and place in a bowl with water 2 inches above the beans. In the morning... drain beans.
2. In the morning... combine 1 tsp sage, 1 tsp salt, and half the garlic. Rub over pork shoulder. Place pork in slow cooker.
3. Pour beans over pork. If using shredded carrot, sprinkle over beans. Mix remaining 1 tsp sage, 1 tsp salt, and half garlic into 4 c water and pour over top.
4. Set slow cooker for 8 hours on high.

When ready to eat:

1. Take lid off slow cooker. Shred pork inside cooker with two forks. Stir in additional water if soup is too thick for your taste. If adding water, turn cooker to low and let cook through, stirring occasionally.

Approx calories: 400 per serving

Taco Soup

Real prep time: 15 minutes
Cooking time: 15 minutes or all day
Serves 4
Side dish suggestions: tortilla chips, rice and beans, green salad

Supplies:

• Large saucepan

From the freezer:

• 1# ground beef or turkey

From the pantry:

• 1 can red kidney beans, drained
• 1 can diced tomatoes
• 1 packet taco seasoning
• 1 small can tomato sauce

Optional extras (all, one, or some!):

• Shredded cheese, cheddar or monterey jack
• Tortilla chips, crushed
• Sour cream
• Salsa
• Cilantro

Prep:

1. Brown ground beef in large saucepan. Drain.
2. Add remaining ingredients plus 1/2 to 1 c water (your preference for thicker or thinner soup).
3. Heat till bubbly.
4. Serve now or turn heat to low and let simmer all day.