Greek Lentil Soup with Mint-Yogurt Sauce

When I got this at our recipe group, I must admit, it sounded weird, and didn't look much better.  But it surprised us all and was an amazingly light and fresh tasting soup.  And the flavor was wonderful!!  This is easily now my favorite soup of all time.

(If you are in a hurry, you can just prepare the Mint-Yogurt Sauce and serve it in some warmed up Progresso Lentil Soup.  It's just as good.)

2 tsp olive oil
1 cup chopped onion
1/2 cup chopped carrot
2 cups vegetable broth
1/4 tsp pepper
1/8 tsp salt
2 (15 oz) cans lentils
Mint-Yogurt Sauce (below)
Fresh mint or cilantro sprigs (optional)
Tortilla Chips (optional)

Heat oil in a dutch oven over medium-high heat.  Add onion and carrot.  Cook 4 minutes or until vegetables are lightly browned, stirring occasionally.  Stir in broth and next 3 ingredients.  Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes or until carrot is tender.  While soup simmers, prepare Mint-Yogurt Sauce.

Mint-Yogurt Sauce
1/2 cup plain fat-free Greek yogurt
1 Tbsp chopped fresh mint
1 Tbsp chopped fresh cilantro
1 tsp ground cumin
1 tsp grated lemon rind
2 garlic cloves, minced

Combine all ingredients in a small bowl.

Ladle soup into bowls.  Top with Mint-Yogurt Sauce and, if desired, fresh mint or cilantro.  Serve with tortilla chips if desired.

Tomatillo Chicken

 Alex couldn't stop praising this dish.  Doesn't look like much, but the flavor is stupendous!  Serve on top of the Coconut-Lime Rice (recipe below) and you have an amazing and simple meal!

2 tsp ground cumin
1/2 tsp salt
1/2 tsp freshly ground black pepper
4 (6 oz) skinless, boneless chicken breast halves
Cooking spray
1 Tbsp olive oil
1 1/2 cups chopped tomatillos (about 4 tomatillos)
2 Tbsp minced seeded jalapeno pepper (1 pepper)
(Can substitute 1 3/4 cups ready-to-serve tomatillo salsa or salsa verde for the 2 ingredients above)
Lime wedges (optional)

Combine first 3 ingredients in a small bowl; rub mixture over chicken.

Place a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add chicken; cook 6 minutes on each side or until done.  Remove chicken from pan, and keep warm.

Add oil to pan.  Stir in tomatillos and jalapeno pepper (or salsa).  Cook, stirring constantly, 3 minutes or until tender and saucy.  Place a chicken breast half on each of 4 plates.  Spoon sauce evenly over chicken.  Garnish with lime wedges, if desired.

Yield: 4 servings.

Coconut-Lime Rice

Yes, it is as good as it sounds.

1 cup light coconut milk
1 cup water
1/4 tsp salt
1 cup long-grain rice
2 Tbsp chopped fresh cilantro
1 tsp grated lime rind

Combine the first 4 ingredients in a medium saucepan.  Bring to a boil; cover, reduce heat, and simmer 10 minutes.  Keep pan covered, and remove from heat.  Let stand 5 minutes or until liquid is absorbed.  (I just placed the 4 ingredients in a rice cooker, and it worked great.)  Uncover; stir in cilantro and lime rind.  Fluff with a fork, and serve immediately.

Ribboned Vegetables

2 medium carrots
2 small zucchini
2 small yellow summer squash
1 Tbsp butter
2 tsp lemon juice
1 tsp prepared horseradish
1/2 tsp salt
1/8 tsp pepper

With a vegetable peeler or metal cheese slicer, cut very thin slices down the length of each vegetable.  Melt butter and saute vegetables until tender.  Add the rest of the ingredients and toss to coat. 

Tortellini Bake

2 pkgs (9 oz each) refrigerated cheese tortellini
2 small zucchini, diced
2 small yellow squash, diced
1 medium onion, diced
2 medium sweet red peppers, diced
2 tsp dried basil
1 tsp salt
1 tsp pepper
2 Tbsp olive or vegetable oil
2 cups (8 oz) shredded mozzarella cheese
2 cups half-and-half cream

Cook tortellini according to package directions.  Meanwhile, in a skillet, saute zucchini, squash, onion, red pepper and seasonings in oil until vegetables are crisp-tender.  Drain tortellini and rinse under hot water.  Combine the tortellini, vegetable mixture, mozzarella and cream.  Transfer to a greased 3 qt. baking dish.  Bake, uncovered, at 375 degrees for 30 minutes or until heated through.

Antipasto Salad

2 pkgs (1 lb each) spiral pasta
4 cups chopped green peppers
4 cups chopped seeded tomatoes
2 cans (15 oz each) garbanzo beans, rinsed and drained
3 cups chopped onions
1 lb thinly sliced Genoa salami, julienned
1 lb sliced pepperoni, julienned
1/2 lb provolone cheese, cubed
1 cup pitted ripe olives, halved
1 1/2 cups olive oil
1 cup red wine vinegar
1/2 cup sugar
2 Tbsp dried oregano
2 tsp salt
1 tsp pepper

Cook pasta according to package directions.  Drain and rinse in cold water.  In large bowls, combine the pasta, green peppers, tomatoes, beans, onions, salami, pepperoni, cheese, and olives.

In a bowl, whisk the oil, vinegar, sugar, oregano, salt, and pepper.  Pour over pasta salad and toss to coat.  Cover and refrigerate for 4 hours or overnight.

Asian Noodle Salad

1 lb thick spaghetti
1/2 cup soy sauce
1/3 cup rice vinegar
1 cup creamy peanut butter
2 Tbsp honey
A few shakes of hot sauce
1/2 cup cashews
Snow peas
Sliced carrots

Combine wet ingredients including peanut butter into a sauce.  Make noodles as directed and toss in fresh ingredients.  Mix all with sauce.

Chocolate-Zucchini Snack Cake

When she saw me grate up the zucchini to put into this cake, my daughter immediately condemned the dessert as, "Bleh!."  She changed her tune after trying a piece.  This cake was moist, chocolaty, and absolutely delicious!!!  It makes you feel good that it's fairly healthy too.

1 3/4 cups whole wheat pastry flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 eggs
1/2 cup sugar
1/2 cup low-fat vanilla yogurt
1/3 cup canola oil
1 tsp vanilla extract
1 1/2 cups shredded zucchini
3 cups semisweet chocolate chips, divided

Preheat oven to 350 degrees.  Coat an 8x11 baking pan with cooking spray.

Combine flour, baking powder, baking soda, and salt in a large bowl.

Whisk the eggs, sugar, yogurt, oil, and vanilla extract in a medium bowl.  Whisk in the zucchini and 1 1/2 cups of the chips.  Stir into the flour mixture just until blended.  Spread into the prepared pan and bake for 30 minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.

Remove from the oven and sprinkle the remaining 1 1/2 cups chips over the cake.  Spread with a small spatula as they melt to form an icing, placing back into the warm oven, if needed, for about 1 minute. 

Note:  When the cake completely cools, the "frosting" will harden, so you might want to precut all the pieces while the icing is still soft.

Mediterranean Pizza Wrap

1 whole wheat wrap (10" diameter) (We used tortillas just fine.)
2 Tbsp hummus (store bought or recipe posted under Sauces)
1 plum tomato, seeded and chopped
1/4 cucumber, peeled and chopped
1 Tbsp chopped red onion
1 Tbsp crumbled feta cheese
1 Tbsp tapenade (store bought or recipe posted under Sauces)

Place the wrap on a work surface.  Spread the hummus in a line across the center of the wrap, leaving a 1 1/2" border at each end.  Top the hummus with the tomato, cucumber, onion, cheese, and tapenade.

Fold the right and left sides of the wrap so that they cover the very edges of the filling, then fold the bottom over and roll up burrito-style.

Hummus

1 can (15.5-19 oz) garbanzo beans, rinsed and drained
1/2 cup tahini
4 cloves garlic
1/4 cup freshly squeezed lemon juice
1/4-1/2 cup water
1/4 tsp salt

Place the beans, tahini, garlic, lemon juice, 1/4 cup of the water, and salt in a blender.  Process until smooth.  Add more water, if needed, until the hummus reaches the desired consistency.

Tapenade

Alex hates olives, but he loved this tapenade (olive spread) on his Mediterranean Pizza Wrap (recipe will be posted).  Serve it on the wraps, or use as a Sandwich spread, or as a pasta sauce (lightly, like a pesto sauce.)  Anyway you serve it, it tastes great! 

Tapenade
2 cups Nicoise olives, pitted (I couldn't find these so I used 1 cup black and 1 cup green olives.  Tasted great)
2 tsp capers, rinsed and drained
3 cloves garlic
2 Tbsp olive oil
1 Tbsp freshly squeezed lemon juice
1/4 tsp freshly ground black pepper

Combine the olives, capers, and garlic in a blender.  Pulse until coarsely chopped.  Combine the oil and lemon juice in a measuring cup.  With the machine running, add the oil mixture through the feed tube to blend into a rough paste.  Add the pepper and pulse to combine.

Transfer to an airtight container.  Refrigerate for up to 2 weeks.

Tangy Turkey Tostadas

1 1/4 lbs lean ground turkey
1/2 cup chopped onion
1 cup chopped green pepper
2 garlic cloves, minced
3/4 cup sliced fresh mushrooms
1 can (16 oz) kidney beans, rinsed and drained
1 cup salsa
1 can (4 oz) chopped green chilies
1 Tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
4 drops hot pepper sauce
1 1/2 cups (6 oz) reduced-fat Mexican cheese blend
1/2 cup frozen corn, thawed
16 corn tostadas (5 inches)
2 cups shredded lettuce
1 cup chopped tomatoes
1/4 cup minced fresh cilantro

In a large nonstick skillet, cook turkey over medium heat until no longer pink; drain.  Add the onion, green pepper and garlic.  Cook and stir for 3 minutes or until onion is tender.  Stir in the mushrooms; cook 1 minute longer.  Stir in the beans, salsa, chilies, chili powder, cumin, salt, and hot pepper sauce.  Cook for 5 minutes or until heated through.  Stir in cheese and corn; heat though.  Spread about 1/3 cup filling on each tostada shell.  Sprinkle with lettuce, tomatoes and cilantro.

Tips for Healthier Recipes

• Cut the fat in half (it usually won't affect the recipe)
• Reduce the sugar in recipes by 1/4 to 1/3 without affecting the recipe much
• Puree mashed potatoes with chicken stock and mustard instead of butter or cream
• Rub lemon or lime juice, rather than butter, into chicken or turkey before baking.  Don't remove the skin until the bird is cooked.  Makes a moister, more flavorful, and less fatty dish.
• Add chopped or pureed carrots, spinach, zucchini, etc. to meat loaf, lasagna, or pasta sauce
• Use evaporated skim milk in place of half-and-half.  (less fatty and not as perishable)
• Reduce the salt in non-yeast baking recipes
• Add drop of lemon juice to water for pasta instead of salt
• Substitute up to half of shortening in recipes with applesauce, pureed prunes, mashed bananas, or yogurt.  Also reduce the oven temp by 25 degrees and check for doneness early, since lower fat content can cause baked goods to dry out quicker
• Use whole grain products

Penne with Spinach Sauce

Presented by Janet Schlosser

Ingredients
1 lbs whole wheat or multi grain penne
3 garlic cloves
2 oz goat cheese
1 oz reduced fat cream cheese
3//4 tsp salt
1/2 tsp freshly ground black pepper
6 oz fresh baby spinach leaves
2 Tbsp freshly grated Parmesan

Directions
Bring a large pot of salted water to boil. Add the penne and cook until it is tender but still firm to the bite, stirring occasionally, about 12 minutes.

Mince the garlic in a food processor. Add the goat cheese, cream cheese, salt, pepper, and half of the spinach leaves. Blend until the mixture is smooth and creamy. Set the cheese and spinach mixture aside.

Meanwhile, place the remaining spinach leaves in a large bowl.

Drain the pasta, reserving 1 cup of the cooking liquid. Spoon the pasta atop the spinach leaves in the bowl. Scrape the cheese and spinach mixture over the pasta mixture and toss to coat, adding enough reserved cooking liquid to moisten. Season the pasta, to taste, with salt and pepper. Sprinkle the Parmesan over and serve.

Fresh Pico De Gallo

Submitted by Heather Sheehan

Chop finely:
1 Red onion
2-3 tomatoes (avoid using Steak tomatoes-little flavor.)
1 c. Cilantro
2 ripe but firm avocados
1 c. mango, peaches, or pineapple; any one. (Canned may be used if fresh is not available. Strain the juice.)

Add:
1 can of corn
1 can black beans (strained and rinsed.)
Salt and pepper to taste
1/4 c. lime juice

For more of a kick, finely dice 1 Jalapeno pepper. Remove the seeds and membrane to avoid too much heat, unless that's your desire!

Strawberry Vinegrette

1 package (16 oz) frozen unsweetened strawberries, thawed
6 Tbsp lemon juice
1/4 cup sugar
2 Tbsp cider vinegar
2 Tbsp olive oil
1/8 tsp poppy seeds

Place the strawberries in a blender; cover and process until smooth. Add lemon juice and sugar. While processing, gradually add vinegar and oil in a steady stream; process until thickened. Stir in poppy seeds. Transfer to a bowl or jar; cover and store in the refrigerator. Yield: 2 1/2 cups

Caramelized Onion Broccoli Quiche

1 unbaked pie crust
3 cups sliced sweet onions
1 tsp sugar
1/2 tsp salt
2 tsp olive oil
2 cups frozen shredded hash brown potatoes, thawed
1 package (10 oz) frozen chopped broccoli, thawed and drained
1 cup (4 oz) crumbled feta cheese
2 eggs
2 egg whites
3/4 cup milk

In a large nonstick skillet, cook the onions, sugar and salt in oil over low heat for 40 minutes or until onions are softened and liquid has evaporated. Turn heat to medium-low; add hash browns. Cook 8-10 minutes longer or until potatoes are golden. Remove from heat and set aside.

Using your favorite pie crust recipe prepare an unbaked pie crust in a 9-in. pie plate. Spoon onion mixture into crust. Top with broccoli and cheese.

In a bowl, whisk together eggs, egg whites, and milk; pour over cheese (pie plate will be full). Bake at 350 degrees for 40 minutes. Cover edges with foil. Bake 10-12 minutes longer or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.

Yield: 6 servings

Spinach & Pear Salad w/Dijon Mustard Vinaigrette

Submitted by Nicole Sizemore

2 Tbsp Water
2 tsp Dijon Mustard
1 1/2 Tbsp Orange Juice
1 Tbsp Olive Oil
1 Tbsp Honey
1/2 tsp Black Pepper
2 Pears, cored & sliced lengthwise
8 cups torn fresh Spinach
1/4 cup red onion, thinly sliced

1. In small bowl, whisk all wet ingredients.

2. In large bowl, add pear slices & 2 Tbs of vinaigrette. Toss & Coat.

3. Add spinach & dressing before serving