SOUPER SATURDAY

It's that time of year when I start to crave soup. It warms your "innards" and satisfies your comfort food cravings. Usually I just put together my own version of Veggie Soup which turns out a little different each time I make it. The base is sauteed onion, garlic, and celery. Then I usually add a large carton of chicken broth, a large can of tomatoes and a small can of tomato sauce, next a can of kidney beans (drained),and 2 pkg. frozen soup mix (I love the one that includes okra). After it simmers slowly for awhile I usually add some form of pasta (something I have leftover in cabinet) and let it cook until the pasta is done. I use my largest pot and enjoy the soup for a few days after. Actually I think it's better warmed over. It also freezes well.
Today I will share another soup recipe that I tried this week.It is hearty and delicious! This one came from TASTE OF HOME. I recommend it as an excellent magazine.

VEGETABLE CHICKEN SOUP
1 large sweet onion
1 c. sliced baby portobello mushrooms (I left these out)
1/2 c. chopped green pepper
1/2 c. chopped sweet red pepper
1 tbsp. butter
1 tbsp. olive oil
5 garlic cloves-minced
3/4 pound boneless skinless chicken breasts- cut into 1/2 inch cubes
1 can (49 1/2 oz) chicken broth
1 can (28 oz.) crushed tomatoes-undrained
2 medium carrots- cut into 1/4 inch slices
1/2 c. medium pearl barley (I have no idea if the barley I used was "medium" but it worked just fine)
1 3/4 tsp. Italian seasoning
1 1/2 tsp. pepper
1/2 tsp. salt (I omit the salt)

• In a large skillet, saute the onion, mushrooms and peppers in butter and oil until tender. Add garlic , cook 1 minute longer.

• Transfer to a 5 qt. slow cooker. Cook on low for 5-6 hours or until chicken and barley are tender. My slow cooker was too small so I had to cook it on top of the stove in a large pot simmering slowly.

YIELD: 7 servings 1 1/2 cup= 212 calories, 6 g. fat (2 g sat.) 36 mg cholesterol, 1,236 mg sodium-use no sodium broth and tomatoes and omit salt  and this will be much lower., 27 carbs., 6 g. fiber, 15 g. protein

FRIDAY'S FAMILY FAVORITES

There are some dishes that we go back to time after time and today's choice is a perfect example. It combines ease of preparation, healthy ingredients, and a "comfort food" feel. I have various recipes for Chicken Pot Pie but use this one most of the time. I hope you'll enjoy it as well!

 CHICKEN POT PIES (the recipe makes 2 pies)
 2 cans (9 3/4 oz each) chunk white chicken, drained
1 can (15 1/4 oz) lima beans, drained (substitute peas if you're finicky!)
 1 can sliced carrots (15 oz.), drained
1 jar (4 1/2 oz.) sliced mushrooms, drained (the hubby doesn't like mrooms so I delete them)
1 can (14 1/2 oz.) sliced potatoes, drained
1 can (10 3/4 oz) condensed cream of mushroom soup, undiluted (look for healthier choices)
1 can condensed cream of chicken soup, undiluted
1 1/2 tsp. rubbed sage
1/4 tsp salt (I omit-there's enough salt in the other ingredients)
1/4 tsp. pepper
2 pkg. (15 oz. each) refrigerated pie crust
1 tbsp. butter, melted

• In a large bowl, combine the first 10 ingredients. Line 2- 9 inch pie plates with bottom crusts. Add filling. Roll out remaining pastry to fit tops of pies; place over filling. Trim, seal and flute edges. Cut slits in pastry; brush with butter.
• Cover and freeze one pie for up to 3 months. Bake the remaining one at 375 for 35-40 minutes or until golden brown. Let stand for 10 minutes before cutting.
• TO USE THE FROZEN PIE: Remove from the freezer 30 minutes  before baking. Cover edges of crust loosely with foil; place on a baking sheet.

Bake at 425 for 30 minutes. Reduce heat to 375, remove foil. Bake 55-60 minutes longer until golden brown. Let stand for 10 minutes before cutting.
YIELD: 2 pies (6 servings each)

THIRSTY THURSDAY

In an effort to add fruits and vegetables to our diet and to substitute healthy snacks for potato chips and cookies I stumbled across smoothies. Smoothies have been around for a long time (as usual I'm a little behind)!
They can be complicated or simple. I prefer simple! Really all you need is a good blender, some yogurt, a source for ice, and fruit-fresh or frozen. Today I will include a few of our favorite variations on this theme.

BANANA
Blend 2 bananas, 1/2 c. each vanilla yogurt and milk, 2 tsp. honey, a pinch of cinnamon and 1 cup ice. (285 calories)

STRAWBERRY BANANA
Blend 1 banana, 1 cup strawberries, 1/2 c. each vanilla yogurt and milk, 2 tsp. honey, a pinch of cinnamon and 1 cup ice. (310 calories)

BLUEBERRY-BANANA
Blend 1 banana, 1 c. blueberries, 1/2 c. unsweetened coconut milk, 1 tbsp. each honey and lime juice, 1/4 tsp. almond extract and 1 cup ice.

CREAMY PINEAPPLE 
Blend  2 cups chopped pineapple, 1/2 cup cottage cheese (lowfat), 1/4 cup milk, 2 tsp. honey, 1/4 tsp. vanilla, a pinch each of nutmeg and salt (I omit the salt), and 2 cups ice

DRINK UP!

TUESDAY'S TREAT 
Sometimes you just need a special treat! Even in the middle of a busy week it can add a little sparkle to your day! Today's treat has been a favorite of mine for years. It is definitely a "once in a while treat" since it's not on anybody's healthy list. HO HUM! I make it for holidays or for special occasions when you need a lot of sweets. In the past I have made Christmas goodie bags for everyone with these inside. Hope they make your day!
P-NUT BUTTER BALLS
2 sticks margarine
1 c. peanut butter (if you use crunchy omit pecans)
1 1/2 c. oatmeal
1 c. chocolate chips (I like dark chocolate)
1 c. coconut
1 box  powdered sugar 
1/2 c. chopped pecans
Melt margarine, let cool. Mix all other ingredients. Add margarine and mix together with your hands. Form into 1 inch balls. Makes about 50.

ENJOY ALONG WITH A VIGOROUS WORKOUT!
 

CROCKPOT WEDNESDAY

The crockpot is an indispensable tool in the kitchen of a busy cook. It can be used for various tasks including preparing a meal while away from the kitchen, keeping food warm, or serving on a casual buffet. Today's recipe is a party food. The meatballs could be used as a snack or placed on a serving table with hoagie rolls and toppings to make some killer meatball sandwiches.

PARTY MEATBALLS
1 pkg. (38 oz.) frozen cooked meatballs, thawed
1 bottle (14 oz.) ketchup
1/4 c. A.1. steak sauce
1 tbsp. minced garlic
1 tsp Dijon mustard
Place meatballs in a 3 qt. slow cooker. In a small bowl, combine the ketchup, steak sauce, garlic, and mustard. Pour over meatballs. Cover and cook on LOW for 3-4 hours or until meatballs are heated through.
Yield: about 6 dozen
1 meatball=52 calories, 4g. fat (2 sat) 11 mg cholesterol, 193 mg. sodium, 3g. carbohydrate, trace fiber, 2g. protein

MEATLESS MONDAY!
Cutting down on meat in our daily diet has been a challenge. Carnivores rule at our house but you can learn some new tricks to satisfy the savage beast inside. One of these is to have one day when meat is totally absent from the menu and include a satisfying tasty substitute. This veggie and bean simmer provides lots of healthy ingredients and has all the trappings of a comfort food!
COLORFUL VEGGIE AND BEAN SIMMER
1/2 medium onion-chopped
1 1/2 tbsp. garlic-chopped
1 tbsp olive oil
1/2 c. zucchini-chopped
1 c. frozen bell pepper strips
1/2 c. frozen broccoli
1 can (14.5 oz.) diced tomatoes (use no salt added for good health)
1 can garbanzo beans-rinsed and drained
1/8 tsp. ground cumin
pepper to taste
Saute onions and garlic in olive oil over medium heat until lightly browned and tender. Add zucchini, bell pepper and broccoli; cook until veggies begin to soften. Add tomatoes and beans. Add cumin and black pepper to taste. Cover and simmer for 15 minutes, or until all veggies are cooked and some liquid has been reduced. Refrigerate any leftovers. Serves 4

BROCCOLI IN DISGUISE

Broccoli is another one of those 'SUPER FOODS"! However the "SUPER HUBBY" only tolerates it. Since he is my biggest "food critic" and the one who has to eat everything I put in front of him I must find ways to make broccoli more appetizing, Today's recipes received rave reviews from my favorite critic and may strike a chord with your " broccoli hater" as well!

BROCCOLI AND RED PEPPERS

Cook 1 lb. broccoli florets and 1 sliced red pepper in salted boiling water (I omit the salt) just until tender, about 3 minutes; drain and transfer to a bowl of ice water to cool, then drain again. Heat 2 tbsp. olive oil in a skillet over medium heat. Add 1/2 c. chopped walnuts, 2 sliced garlic cloves and 2-4 crushed dried red chiles and cook 30 seconds. Add the broccoli and bell pepper and cook 2 minutes. Season with salt (NOT)

BROCCOLI CHICKEN CASSEROLE

1 1/2 c. water

1 pkg. (6ounces) chicken stuffing mix (low sodium)

2 c. cubed cooked chicken I use 2 cans chicken drained (Kroger brand is good)

1 c. frozen broccoli florets

1 can condensed broccoli cheese soup, undiluted (also low sodium)

1 c. (4 ounces) shredded cheddar cheese

In a small saucepan, bring water to a boil. Stir in stuffing mix. Remove from heat; cover and let stand 5 min. 

Meanwhile, layer chicken and broccoli in a greased 11x7x2in. baking dish. Top with soup. Fluff stuffing with a fork; spoon over soup. Sprinkle with cheese.

Bake, uncovered, at 350 for 30-35 minutes or until heated through. YIELD:6 servings  (great frozen and reheated)