Terry Ambrose

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Healthified Broccoli Cheddar Soup

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healthified broccoli cheddar soup
Original image from https://www.foodnetwork.com

I don’t know about you, but around our house, we’ve gone into winter soup mode. This Healthified Broccoli Cheddar Soup takes a bit of work, but it’s chock full of good-for-you broccoli and there’s less fat than in other recipes. If you’re looking for a tasty soup for a cold winter night that won’t break your calorie budget, this one might just be exactly what you want.

healthified broccoli cheddar soup

Healthified Broccoli Cheddar Soup

5 from 1 vote
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Course Soup

Ingredients
  

  • 1 bunch broccoli
  • 1 small onion finely chopped
  • 1 medium red-skinned potato diced
  • 1/4 cup all-purpose flour
  • 3 cups low-sodium chicken or vegetable broth
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 tsp freshly grated nutmeg
  • 1 cup grated extra-sharp Cheddar
  • 1 tsp Worcestershire sauce
  • One 12-ounce can fat-free evaporated milk
  • 2 scallions thinly sliced

Instructions
 

  • Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
  • Saute the broccoli stems, onions and potatoes until softened (about 7 to 10 minutes).
  • Working quickly, add the flour and cook, stirring constantly, until lightly toasted, about 2 minutes.
  • Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
  • While simmering the broth, combine the reserved florets and 1/2 cup water in a small saucepan and bring to a boil. Cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes.
  • Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat.
  • Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Notes

This recipe requires you to work very quickly once you start cooking. Take your time getting all of the prep work done and make sure all of your ingredients are measured and ready-to-go. The original recipe and photo came from foodnetwork.com 
Keyword vegetarian

Coconut Matcha Pie from The Daring Kitchen

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Coconut Matcha Pie
A piece of green tea cake. One piece of matcha tea cake with cream frosting and mint leaf served on a white plate. Delicious dessert for tea or coffee time. Image courtesy of The Daring Kitchen.

Looks yummy, right? This Coconut Matcha Pie recipe was contributed by Ligia Lugo, who runs The Daring Kitchen blog. Her blog is focused on tasty, but healthy recipes and buying guides. Some of her reviews might be useful – even for this recipe. For example, in this review, you can find a selection of the best oven mitts on the market. Click here for an index for all my recipes.

This coconut matcha pie is prepared with the healthiest ingredients to give you the much-needed vitamins, fiber, minerals, and energy. Don’t forget the ingredients that bring out the real taste of a pie to give you an enjoyable munching experience.

Coconut and Matcha combination basically come together to tantalize your taste buds. The tropical sweetness is paired up with a combination of floral notes and some yummy toppings of your favorite flavor – tea powder, vanilla extract, and whipping cream.

Before you start, you should gather the necessary equipment such as an oven, oven mitt, bowl, and a pie pan. With everything in place, let’s get right into the recipe part. 

Ligia Lugo

Coconut Macha Pie

The flavors of coconut, macha, and lightly sweetened whipped cream come together in this unique dessert.
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Course Dessert

Ingredients
  

Pie Crust

  • 1 ¼ cup all-purpose flour
  • 8 tbsp unsalted butter
  • Pinch of Salt
  • 1 large egg
  • 2 tbsp confectioners sugar
  • 1 tbsp cornstarch
  • Flour to dust

Matcha Filling

  • 2 cups unsweetened coconut milk
  • 1 tsp vanilla essence or vanilla extract
  • 2 tbsp corn flour
  • ½ cup granulated sugar
  • 4 large egg yolks
  • 2 tbsp sifted matcha tea powder
  • ½ cup dried coconut flakes
  • 2 tbsp unsalted butter
  • Pinch of Salt

Coconut Topping

  • 1 cup heavy or whipping cream
  • 7 tbsp sifted confectioner’s sugar
  • 1 tsp matcha tea powder sifted
  • ½ tsp vanilla essence or vanilla extract
  • Additional matcha tea powder or coconut flakes for serving.

Instructions
 

Dough

  • Take a bowl and sift flour and sugar together. Take out cold butter from the refrigerator and with the help of your fingers mix flour and butter together till mixture becomes crumbly. Now add the egg and use your hands to incorporate it completely into the dough till it rolls up into a ball. The dough shouldn’t be too dry neither too sticky.
  • In order to get the perfect texture of the crust, make sure that the dough is flattened out and refrigerated for at least an hour before it is baked in the oven.
  • Now dust the surface on which you plan to roll out the dough with the help of a rolling pin. The rolled out dough should neither be too thick or too thin. With the help of your hands transfer the dough into the pie pan and make sure that the excess dough hanging out of the pan should be removed. Pop the pan in the refrigerator again for an hour as it will help add up to the flakiness of the pie crust.
  • Meanwhile preheat your oven at 200 degrees C. Cover the dough with foil or parchment paper and place red kidney beans on the top. Bake it blind for at least 20 minutes or till the dough is absolutely set.

Filling

  • Take unsweetened coconut milk in a pan and add vanilla essence. Bring it to a boil and let it simmer for at least 10 minutes. In a separate bowl, whisk egg yolks and sugar together till the mixture becomes pale yellow in color.
  • Add cornstarch in the yolk mixture and whisk it again till it is fully incorporated. Now slowly add the yolk mixture into the milk and whisk it rigorously while you are pouring it in so that the filling is not at all lumpy.
  • Let the mixture boil till it thickens. Make sure you are whisking it till the mixture becomes thick. Now remove the pan and stir in butter. Once the butter is completely dissolved and mixed into the mixture, add in coconut flakes and matcha tea powder.
  • Refrigerate the filling in the fridge, however, make sure that the top of the pan is covered properly to avoid the skin from forming on the top of the filling.

Topping

  • Beat the heavy or whipping cream till soft peaks form. Add in the confectioner sugar and matcha tea powder, while you’re beating it. Do not overbeat the cream as will start losing its consistency.

Assembling the Pie

  • Make sure the dough is cooled completely. Pour the matcha filling in the pie and refrigerate it again till it is set. Now spread the topping evenly on top of the filling with the help of a spoon. Add coconut flakes or matcha powder on top before serving.

Greek Penne and Chicken—a weeknight favorite

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Need a quick weeknight dish? This Greek Penne and Chicken recipe is one of our standbys because it’s easy to make in as little as twenty minutes, we almost always have the ingredients in the pantry, and it’s delicious!

Greek Penne and Chicken

Greek Penne and Chicken

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Prep Time 15 mins
Cook Time 15 mins
Course Main Course
Cuisine Mediterranean
Servings 2 people

Ingredients
  

  • 1/2 16 oz pkg penne pasta 1 Tbsp Olive Oil
  • 1/4 cup chopped red onion minced
  • 1 clove garlic
  • 1/2 lb skinless, boneless chicken breast cut into bite-size pieces

Vegetables

  • 1/2 14 oz can artichoke hearts in water cut into large chunks
  • 1 tomato chopped
  • 1 1/2 tbsp chopped fresh parsley can also substitute 1 tsp. dried parsley
  • 1/2 tsp dried oregano
  • 1 tbsp lemon juice

Finish

  • 1/4 cup crumbled feta cheese ground black pepper to taste

Instructions
 

Preparation

  • Begin heating the pasta water. If it comes to a boil before finishing the preparation steps, just turn it off and cover with a lid.
  • Prepare the onion and garlic.
  • Cut the artichoke hearts and tomato and combine with the spices and lemon juice in a small bowl.
  • Dice the chicken and set aside.

Cooking

  • In a large pot with boiling salted water cook penne pasta according to package instructions. Drain.
  • Meanwhile, in a large skillet over medium-high heat melt butter, add onion and garlic and cook for 2 minutes. Add chopped chicken and continue cooking, stirring occasionally until golden brown, about 5 to 6 minutes.
  • Reduce heat to medium-low. Add the artichoke hearts, chopped tomato, fresh parsley, lemon juice, and dried oregano. Stir to combine, the add the drained penne pasta. Cook until heated through, about 2 to 3 minutes.
  • Add feta cheese and mix. Don't let cheese melt too much Season with salt (optional) and ground black pepper. Serve warm.

Notes

During the summer or when I’m in a hurry, I barbecue the chicken in advance. The night I’m making the dish, I dice it and heat it with the sautéed onion and garlic for a minute or two. Recipe courtesy of allrecipes.com.
Keyword pasta

Hawaiian Potato-Mac Salad for a taste of the islands

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Hawaiian Potato-Mac Salad
This is a delicious dish for those hot summer days when you’d love a taste of the islands, but just can’t get away.

On these hot summer days, I’d love to hop on a jet and fly to Hawaii. But, given that Hawaii’s basically closed to tourists, I’ve got to settle for second best. A Hawaiian Potato-Mac Salad with gentle hints of curry, cool vegetables, and a blend of macaroni and potatoes sure to please any island-lovers palate!

Hawaiian Potato-Mac Salad

On those hot summer days when you'd love a taste of the islands, but just can't get away, look no further than this Hawaiian Potato-Mac Salad.
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Prep Time 30 mins
Cook Time 30 mins
Course Salad, Side Dish
Cuisine American
Servings 6 servings

Ingredients
  

  • 4 large potatoes We prefer red potatoes because of their texture. However, you can substitute any other type of potato and adjust the cooking time.
  • 3/4 cup elbow macaroni
  • 2 hard-boiled eggs
  • 1 shredded/grated carrot
  • 3/4 cup mayonnaise
  • 1 tsp. rice vinegar
  • 1/2 tsp. curry powder
  • 1/2 tsp. celery seed
  • salt and pepper to taste
  • 1/2 cup frozen peas cooked and drained 1 green onion, finely sliced

Instructions
 

  • Wash and rinse 4 large red potatoes, place in a pot and cover with water. Cover the pan and bring the water to a boil.
  • Boil potatoes for about 20-40 minutes. (Check doneness with a metal cake tester or a turkey lacer.) For small potatoes, begin checking around 20 minutes. For larger, at about 30 minutes. When potatoes are done, chill for at least 3 hours.
  • Cook macaroni according to package directions while potatoes are cooking, then drain and chill for at least 3 hours.
  • Place two eggs in a small pot and cover with 1” of water. Bring water to a boil. Lower the heat when the water comes to a boil for about 2 minutes. Then turn off the heat and let the eggs sit for another 10 minutes.
  • Cook and drain the frozen peas. Cool and set aside.
  • Cube the potatoes when they are chilled. This will prevent them from breaking apart.
  • Whisk together the mayonnaise, vinegar, curry powder, celery seed, salt, and pepper in a bowl.
  • Combine all ingredients in a large serving bowl and enjoy!

Notes

This recipe can be made to be gluten-free or not, depending upon your needs. Simply substitute gluten-free versions of the pasta and mayonnaise. Especially if you’re using gluten-free pasta, it’s important to make sure the pasta is done. I was recently told by one of my readers that she had Chinese-Hawaiian neighbor who once told her, “cook da mac til it fat.” Wise words if you don’t like hard pasta!
Keyword Easy, pasta, vegetarian

Like this recipe? Take a look at last month’s Weeknight Pasta & Roasted Veggies

Weeknight Pasta & Roasted Veggies

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Pasta & Roasted Veggies Image from https://www.loveandlemons.com/easy-dinner-ideas/#wprm-recipe-container-42169
Photo from https://www.loveandlemons.com/easy-dinner-ideas/#wprm-recipe-container-42169

In most cases, I’m not big on reheated pasta for dinner. Let’s face it. Gluten-free pasta doesn’t do well the second time around. The original recipe for this dish was for four people. That recipe also called for fresh herbs we simply don’t usually have in the house. So, after making it the first time, I immediately set about modifying the recipe. I wanted to make it for two people, simplify the instructions, and streamline the cooking process. Voila! Here’s my version of a Weeknight Pasta & Roasted Veggies dish for two that I think you’ll love.

Need another easy weeknight dinner for two? Try my Chile-Lime Cream Fish Tostadas — a weeknight favorite

Image from https://www.loveandlemons.com/easy-dinner-ideas/#wprm-recipe-container-42169

Weeknight Pasta & Roasted Veggies

With pasta, herbs, and veggies, this is a great weeknight dish that's light and delicious, too!
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Prep Time 15 mins
Cook Time 35 mins
Course Main Course
Cuisine American
Servings 2

Ingredients
  

  • 2 carrots cut into 1-inch pieces
  • 1/2 red onion cut into 1-inch pieces
  • 1-2 zucchini cut into 1-inch pieces. If the zucchini is large, you can use just 1.
  • 6 cherry tomatoes
  • 1/2 tbsp extra-virgin olive oil more for drizzling
  • 1/2 tbsp sherry vinegar
  • 1 garlic clove Minced
  • 1 1⁄2 tsp herbes de Provence
  • 1 tsp. Dried thyme leaves
  • 8 oz penne pasta Cook according to package instructions
  • 1/4 cup crumbled feta cheese
  • 1/4 cup fresh basil more for garnish, We seldom have fresh basil in the house, so you can always substitute 1 tsp. dried basil leaves
  • Juice of 1/4 lemon If you prefer a stronger lemon taste, increase to 1/2 lemon Pinches of red pepper flakes
  • Sea salt and freshly ground black pepper

Instructions
 

  • Preheat the oven to 400°F. Preheat a large stainless steel skillet or a large baking sheet in the oven. If using a baking sheet, you may want to line with parchment paper just before adding vegetables.
  • Add 1 tablespoon of olive oil to a large mixing bowl, season with salt and pepper, and stir.
  • Add the carrots and onions to the mixing bowl, mix well, then transfer to hot skillet. Return skillet to oven for 10 minutes.
  • Add 1 tablespoon of olive oil to mixing bowl, season with salt and pepper, and stir. Add zucchini and tomatoes and mix.
  • Remove hot skillet from oven, stir carrots and onions, then add the zucchini and tomatoes. Return hot skillet to oven for 20-30 minutes.
  • While vegetables are roasting, prepare sauce In the large mixing bowl. Combine 1 tablespoon of olive oil with the sherry vinegar, garlic, herbes de Provence, thyme, 1⁄4 teaspoon salt, and several grinds of black pepper.
  • Using the directions on the package, start cooking the pasta so it will finish shortly after the vegetables are due to be done.
  • When vegetables are golden brown around the edges and the tomatoes are lightly bursting, remove from oven and add to mixing bowl with sauce.
  • When pasta is done to your liking, drain and transfer to the large bowl with the roasted vegetables and toss to coat.
  • Add the feta, basil, lemon juice, and red pepper flakes and gently toss. Season to taste with more salt, pepper, and lemon juice, as desired.
  • Garnish with more fresh basil and generous drizzles of olive oil.

Notes

This roasted vegetable pasta is one of our go-to weeknight easy dinner ideas. The nice thing about this dish is that it can be made using one skillet and one large mixing bowl. Get all the prep work done ahead of time and this one’s a breeze!
Keyword Easy, pasta, vegetarian

Chile-Lime Cream Fish Tostadas — a weeknight favorite

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The great thing about these Chile-Lime Cream Fish Tostadas is that they’re light, but filling. In our house, we try to watch the fats so it was a challenge finding a recipe that didn’t call for a lot of mayonnaise to create the cabbage slaw that many recipes call for. You can get creative each time you make them and always have a slightly different presentation.

Chili Lime White Fish Tostadas

Chili-Lime Cream Fish Tostadas

A delicious alternative to high-calorie fish tostadas.
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Prep Time 15 mins
Cook Time 10 mins
Course Main Course
Cuisine Mexican
Servings 4 servings
Calories 250 kcal

Equipment

  • Oven-safe nonstick skillet
  • Chef's knife
  • Cutting board
  • Mixing and serving bowls
  • Spoon or spatula for mixing chili-lime cream

Ingredients
  

Basics

  • 1 lb fresh tilapia or cod fillets
  • 1 tsp cooking oil
  • 1 1/2 tsp paprika
  • 1 1/2 tsp brown sugar
  • 1 tsp dried oregano
  • 3/4 tsp garlic powder
  • 3/4 tsp ground cumin
  • 1/8 tsp cayenne pepper
  • 1 1/2 tsp salt
  • 4 tortillas use approx. 6", corn or flour

Chili and Lime Sauce

  • 1/2 tsp chili powder
  • 2 tsp lime juice
  • 1/2 cup sour cream plain greek yogurt (optional)
  • 1/2 tsp garlic powder

Accompaniments

  • 2 cups shredded cabbage mix
  • 1 avocado halved, seeded, peeled, and sliced (optional)
  • 1 cup cherry tomatoes quartered (optional)
  • 1/2 lime cut into wedges

Instructions
 

Prep Work

  • Put the oven-safe nonstick skillet in the oven and preheat oven to 425 degrees.
  • Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper, and salt.
  • Rub the fish with a little oil, then sprinkle with the spice mix.

Chili and Lime Sauce

  • Combine the reserved lime juice, sour cream, garlic powder, and remaining chili powder; set aside.

Time to Cook!

  • Heat shells or tortillas in foil on lowest rack of oven.
  • Carefjully remove the nonstick skillet from the oven and add the fish to the pan. Turn the fish over after about five minutes. Fish is done when it flakes with a fork.
  • Break fish in chunks and layer on top of hot tortillas.
  • Serve with cabbage mix, chili-lime cream, avocado, tomatoes, lime, and pepper sauce.

Video

Notes

By using tortillas instead of a fried tostada shell, you’ll cut out a lot of fat and calories. You can serve these tostadas with your favorite accompaniments. Substitute for the avocado, tomatoes, and pepper sauce to meet your needs.
Original recipe from bhg.com 
Keyword Easy, White Fish