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Smoked Salmon Split Pea Chowder

Smoked Salmon Split Pea Chowder

Smoked Salmon Split Pea Chowder Makes 8, 1-cup servings Download PDF Ingredients 2 cups yellow or green split peas 1 Tablespoon extra virgin olive oil 2 cups onion, diced 1 cup carrot, diced 2 bay leaves 6 cups water or stock 1/3 cup Dijon mustard 8 ounces smoked...
Stormy Weather Chowder

Stormy Weather Chowder

Stormy Weather Chowder Serves 4-6 Download PDF Ingredients 2 cups low-sodium chicken broth 1½ cups broccoli, chopped 1 large sweet potato, peeled and cubed 1 cup mushrooms, sliced 1 medium onion, chopped 1 Tablespoon olive oil 2 Tablespoons all-purpose flour 2 cups...
Slow-Cooker Cinnamon Chocolate Chili

Slow-Cooker Cinnamon Chocolate Chili

Slow-Cooker Cinnamon Chocolate Chili Serves 10 Download PDF Ingredients 1 large onion, diced 2 yellow or red peppers, diced 6 garlic cloves, minced 1 Tablespoon chili powder 2 teaspoon cumin 1 Tablespoon unsweetened cocoa powder 2 teaspoon cinnamon ½ teaspoon salt ¼...
Susan’s Chicken Stock

Susan’s Chicken Stock

Susan’s Chicken Stock Serves 6 Download PDF Ingredients 1 chicken or turkey carcass 1 garlic clove, whole or crushed ½ large onion cut into thick wedges 1 carrot cut in 1-2” pieces 1 celery stalk, including leaves, cut in 1-inch pieces ½ small lemon ½ small yam cut...
Rustic Curry Cauliflower Soup

Rustic Curry Cauliflower Soup

Rustic Curry Cauliflower Soup Makes 6 cups Download PDF Ingredients 2 Tablespoon olive oil 1 cup thinly sliced leek (white and light green parts) 2 Tablespoon curry powder ½ teaspoon turmeric (optional) ½ teaspoon salt 1 head cauliflower trimmed and chopped (about 2...
Tangy Beet Soup

Tangy Beet Soup

Tangy Beet Soup Serves 4 with leftovers Download PDF Ingredients 1 pound beets 1 Tablespoon olive oil 1½ cups onions, chopped 2 garlic cloves, minced 1½ cups red cabbage, shredded 1 14.75-ounce can tomatoes, diced 1½ cups chicken broth, fat free 2 cups water ¼ cup...
Portuguese Lentil Soup

Portuguese Lentil Soup

Portuguese Lentil Soup Serves 6 Download PDF Ingredients ½ pound spicy chicken sausage (about 3 links), sliced into ½-inch pieces 1 small onion, diced 1 cup lentils, picked over and rinsed 3 cups water 2 cups low-sodium chicken broth ½ bunch kale, collards, or Swiss...
Traditional Hot and Sour Soup

Traditional Hot and Sour Soup

Traditional Hot and Sour Soup Serves 4 Download PDF Ingredients 1 teaspoon toasted sesame oil 1 garlic clove, minced ½ small onion, cut lengthwise into 1/4-inch slices 2 ounces shiitake mushrooms, stemmed and ¼-inch slices 4 cups low-sodium vegetable broth, or chicken...
Popeye’s Spinach and Bean Soup

Popeye’s Spinach and Bean Soup

Popeye’s Spinach and Bean Soup Serves 4 Download PDF Ingredients 1 15-ounce can low-sodium kidney or navy beans, drained and rinsed 1 24-ounce can low-sodium tomatoes, chopped, undrained 2 cups low-sodium vegetable or chicken broth 1 medium onion, chopped 1 teaspoon...
Healthy Hot Cereal

Healthy Hot Cereal

Healthy Hot Cereal Serves 4 Download PDF Ingredients 3 cups water 1½ cups rolled oats ¼ cup wheat germ 2 Tablespoons ground flax seeds ½ cup raisins 1 teaspoon cinnamon Seasoned Cook: Double the hot cereal recipe on the weekend and microwave portions weekdays. Flax...
Mac’s Hearty Beef Stew

Mac’s Hearty Beef Stew

Mac’s Hearty Beef Stew Serves 4 Download PDF Ingredients 2 Tablespoons whole wheat unbleached flour ½ teaspoon each, dried rosemary, sage and thyme 1 teaspoon ground black pepper 1 Tablespoon olive oil 8 ounces lean beef steak in ¾-inch cubes 1 cup beef broth,...
Fruit Salad with Yogurt and Honey

Fruit Salad with Yogurt and Honey

Fruit Salad with Yogurt and Honey Serves 4 Download PDF Ingredients 1 cup nonfat plain yogurt 2 tablespoons honey ½ teaspoon vanilla 1 apple, diced 1 orange, bite-sized pieces, pith removed 1 cup grapes, cut in half 1 pear, diced 1 banana, sliced 1 Tablespoon lemon...
Lickety-Split Green Pea Soup

Lickety-Split Green Pea Soup

Lickety-Split Green Pea Soup Serves 4 Download PDF Ingredients 1 Tablespoon olive oil 1 medium onion, chopped 1 garlic clove, minced 2 carrots, diced 2 celery stalks, chopped 1 teaspoon rosemary 3 cups low-sodium vegetable or chicken broth 1 Tablespoon Worcestershire...
Rainbow Pesto Fish

Rainbow Pesto Fish

Rainbow Pesto Fish Serves 4 Download PDF Ingredients 4 cups vegetables, cut into 2-inch pieces (bell pepper, yellow squash and red onion) 1 pound firm white fish (halibut, Pacific cod or rockfish) Pesto 2 cups combinaton of fresh herbs, such as basil, mint, cilantro...
Party Paella

Party Paella

Party Paella Serves 6 Download PDF Ingredients 1 medium onion, chopped 2 red bell peppers, chopped 6 ounces low-sodium turkey or chicken sausage, cubed ½ pound boneless, skinless chicken breast, cubed 3 cups cooked brown rice, moist 1½ cups frozen peas, thawed 3...
Lettuce Gazpacho

Lettuce Gazpacho

Lettuce Gazpacho Serves 2 Download PDF Ingredients 1 Tablespoon olive oil ¼ teaspoon Kosher salt 1 bunch green onions or about 1 cup yellow onion 4 garlic cloves, peeled and smashed 3 cups chicken or vegetable stock, low-sodium 8 ounces mixed leaves, such as spinach,...
Pan-Asian Salmon with Caramelized Bok Choy

Pan-Asian Salmon with Caramelized Bok Choy

Pan-Asian Salmon with Caramelized Bok Choy Serves 4 Download PDF Ingredients 1¼ cups water 1 cup low-sodium chicken stock ¾ cup lentils 2 garlic cloves, crushed 1 Tablespoon olive oil 8 large shiitake mushrooms, ¼-inch slices, about ¼ pound or 32 slices dried...
Rustic Fruit Tart

Rustic Fruit Tart

Rustic Fruit Tart Serves 12 Download PDF Ingredients 1 teaspoon extra-light olive oil 2 Tablespoons unseasoned bread crumbs or panko 4 large egg whites ¼ cup plain yogurt 2/3 cup granulated sugar pinch salt ½ teaspoon ground ginger ½ teaspoon cinnamon 2 Tablespoons...
Mediterranean Fish Packets

Mediterranean Fish Packets

Mediterranean Fish Packets Serves 4 Download PDF Ingredients 4 sheets of foil or parchment (about 12 x 12 inches each) 1 zucchini, sliced into ¼-inch rounds (at least 8 pieces) 1 onion, thinly sliced 4 teaspoons garlic, minced (about 3 large cloves) 1 14.5-ounce can...