Bean Soup – Quick and Low Fat – #TuesdayTip

I’ve hit the magic number of 40 pounds lost and a big part of it is adjusting what I eat, including family favorite recipes! In the winter we often have a big bowl of soup for dinner, but it has to be hearty in order to be filling. Now it also has to be healthier and so I’ve adapted our original recipe to lower the calories and boost the protein. In addition, with our busy schedules, it’s got to be a recipe that we can make quickly!

This bean soup is loaded with fiber, protein, and with a change from regular kielbasa to turkey kielbasa, lower calories. Plus you can make it in about half an hour! What could be better?

Quick Low Fat Bean Soup

Ingredients

    4 ounces Turkey Kielbasa (smoked sausage) sliced (freeze and save the rest of the ring for another meal)
    1 onion chopped
    2 carrots sliced
    1 celery rib chopped
    1 clove garlic finely chopped
    1 16 ounce can cannellini beans (drained)
    2 cups chopped spinach
    32 ounces Chicken Bone Broth
    Salt and pepper to taste

Directions

Saute celery and carrots for about 3 minutes to soften them a little. Add onions and saute until translucent. Add sausage and saute for another few minutes. Add broth and bring to a low boil for about five minutes. Add cannellini beans and spinach and simmer for another 10 minutes or so.

What to change things up? Use escarole, kale, or swiss chard instead of spinach. Don’t have any fresh greens handy? Use frozen spinach.

Like things spicier? Saute some red pepper flakes along with the onions or add a shot or two of hot sauce.

Don’t like sausage? Substitute slices of chicken instead.

Why use turkey sausage and bone broth? Turkey sausage has about 70 Calories per serving compared to 170 for the beef version. As for bone brother, it has 9 grams of protein per serving versus 1 gram for regular brother. Also look for low-salt or unsalted. Nobody wants a sodium bomb to eat.

Hope you liked today’s Tuesday Tip!
Quick Low Fat Bean Soup

Zucchini Cheese Waffles #FoodieFriday

Admit it. We all have this gadget sitting in a cabinet somewhere and take it out once or twice a year. The waffle maker. The must-have gadget given at every bridal shower or wedding. I’m guilty of ignoring this poor kitchen appliance, but I’ve been inspired this week by two things: a recipe shared at one of my groups and the Food Network Ultimate Thanksgiving Challenge. In the show I watched while on the elliptical at the gym (yes, ironic much), the contestants were challenged to make a meal without using a stove or oven. So they had fryers, etc. and of course, the waffle maker. So here goes with my version of Zucchini Waffles. Want to make a full meal? About some grilled chicken served over the zucchini waffle? Want to make it keto? Substitute almond or some other kind of flour for the regular flour.

Ingredients

    3 cups grated/spiraled Zucchini
    1 cup flour
    1 cup grated cheese (cheddar, manchego, fontina, asiago are all good choices)
    2 eggs
    1 tsp black pepper
    2 tsp salt
    1/4 tsp baking powder
    1 tsp onion powder (not onion salt)

Directions

Grate/spiralize Zucchini. If you spiralize, chop the noodles down into manageable lengths. Place in colander and sprinkle with 1 tsp salt. Toss so salt gets all over. Let sit for at least 30 minutes. This is to take some of the moisture out of the zucchini.

Place zucchini in sturdy paper towels, clean dishcloth, or cheesecloth and strain out more moisture.

In mixing bowl, add all dry ingredients and remaining 1 tsp salt and mix. Then add two beaten eggs, cheese, and finally, the zucchini. Mix well.

Pre-heat your waffle maker and spray with cooking spray. Place about a cup of the zucchini/cheese/flour mixture in the middle and cook. Your waffle maker normally has a light that goes green when it’s done.

Top with parmesan cheese, spaghetti sauce or that grilled chicken I mentioned earlier!

Good eats, my friends!

Original Zucchini Image by Bruno Glätsch from Pixabay

Original Waffle Image by Coco Zinva from Pixabay

#FoodieFriday – Cook’s Treat

I love to cook and if I have the time, I’ll be in the kitchen trying something new or whipping up an old favorite for my family. To share that love with you I’ve got an entire page on the website which has many of the recipes I’ve shared with you. You can find my Cook’s Treat page with all the recipes at bit.ly/CooksTreat. Since SOUTH BEACH LOVE has a lot of food going on as the two rival chefs try to outdo each other, I’m also sharing the recipes you might see in the book on bit.ly/SouthBeachLove. If you like to cook, I hope you’ll try out some of those recipes! Have a great weekend!
Cooks treat free recipes

Original Pot Image by engin akyurt from Pixabay
Original Vegetable Board Image by TeeFarm from Pixabay

#ThrowbackThursday – Visits to the Green Market

One of the things I love is visiting the Green Market on Wednesdays to see what fresh local produce they have. I love picking up some nice greens, turnips, beets, carrots or more to cook at home. There definitely is a real taste difference when your food is that fresh! Yesterday I picked up some candy cane beets that I’m busy roasting for dinner tonight. As for the beet greens, I’ve cleaned them and put them away to cook with some olive oil and garlic tomorrow as a side dish. Nom nom nom. Check out the other photos from some of my other visits to the market.

Beef and Asparagus Stir Fry – #TuesdayTip

One of the things I love about an Asian-inspired stir fry is that you can do it as simply or as complicated as you’d like. I often use it to clean out the fridge of veggies that need to be cooked. The most important thing to do before you start cooking is what chef’s call mise en place (which literally means “putting in place” in French). Why is it important? Well not all veggies and meats cook in the same amount of time and you don’t want one thing overdone and another raw. You also don’t want to be scrambling to chop, etc. In this dish I do the meat first to keep the crispy coating crispier and then start cooking all the other veggies in order of how long it takes to cook them before finishing up with the addition of the sauce. Hope you enjoy today’s recipe!

Sauce

1/2 teaspoon gochu-jang (red chili paste)(and if you haven’t gathered this is my new go-to seasoning!)
2 tablespoons hoisin sauce
2 tablespoons soy sauce (low sodium preferably)
1 tablespoon sesame seed oil
1/2 teaspoon grated ginger

Ingredients

2 tablespoons corn starch or flour or Wondra flour
1 cup thinly sliced strips of beef (a tender cut or one which needs to cook fast, like flank or skirt steak)
10 asparagus spears cut on the bias into one inch pieces
2 cloves garlic finely minced
1/4 cup red pepper in thin strips
1/4 cup sliced scallions (and include some of the green tops too!)
1/4 chopped walnuts (or peanuts or cashews)

Directions

Toss the beef with the corn starch and/or flour to lightly dust it. You don’t want a lot of flour/corn starch on the meat.

In a large skillet and/or wok heat 1 tablespoon peanut oil. Once it is shimmering and very hot, toss in the meat. Cook for a minute or so until the outside is light brown and flip. When the other side is light brown, remove from the pan and set to the side.

Add another tablespoon of peanut oil and heat until shimmering. Toss in the red pepper and asparagus. Cook for about 3 minutes and then add a 1/2 cup water and let the veggies steam until almost all the water has evaporated. Add the garlic and cook for about a minute. Add back the meat and add the sauce. Stir for another minute or two before adding the scallions and walnuts. Shut off the heat and serve.

The nice thing is you can also mix things up by adding other vegetables. Mushrooms, but cook them first after the meat at high heat since they release a lot of moisture. Baby corn. Thinly sliced carrots. Broccoli. You name it. Make this recipe your own!
Beef and Asparagus Stir Fry

Hibiscus Lemonade

The first time I had anything with hibiscus was in a margarita while I was visiting Mexico. It was tasty and tart and who knew hibiscus was so good for you! Those colorful flowers are loaded with anti-oxidants and polyphenols which can help with lowering your blood pressure, losing weight, lowering bad cholesterol, and even boosting your immune system. So why not try this Hibiscus Lemonade recipe for a refreshing summer drink?

Hibiscus Lemonade

3 cups boiling water
3 hibiscus tea bags
2 cups cold water
1 cup freshly squeezed lemon juice
sugar/honey to taste

Directions

Boil water and then add hibiscus tea bags and let the tea steep for at least 15 minutes (or even until the water is at room temperature). If you’re going to use sugar, add at this stage so it will dissolve in the warmer water.

Add cold water and lemon juice. Chill and serve. You can also add some sliced strawberries for some additional color and flavor! Change things up by using lime juice!

Hibiscus Lemonade

Tasty Tacos – #TacoTuesday #TuesdayTip

I love tacos and Mexican food in general. I just crave the combination of spices, vegetables, cheeses, and sour cream. So tasty! So today I’m sharing links to some awesome taco recipes.

    Taste of Home: 24 Recipes to Make for Taco Tuesday – http://bit.ly/2W2f0PC
    Tacos with Avocados: http://bit.ly/2W2PIAW
    Food Network Taco Recipes: http://bit.ly/2W0oCud
    Real Simple Tacos: http://bit.ly/2W0Grt9
    Food and Wine Best Taco Recipes: http://bit.ly/2W2Qm1k

If you make some tonight, please let me know which recipe and how you liked it! For party time, check out my layered taco dip at https://www.caridad.com/2006/12/13/caridads-tex-mex-dip/.
Taco Tuesday

Original Taco Image by ALFONSO CHARLES from Pixabay