Mild Red Pepper and Tomato Soup (from a Montreal Gazette clipping, date unknown)

Mild Red Pepper and Tomato Soup (serves 6)

1 cup chopped onion
2 cups chopped sweet red peppers
2 tablespoons olive oil
1 can (19 once/540 ml) of tomatoes, drained and chopped
1 1/2 cups water
1 teaspoon grated lemon peel
1 teaspoon salt
Freshly ground pepper to taste
Sour cream
Parsley

In a 3L pot, heat olive oil and sauté onions and red peppers over medium heat until tender. Add tomatoes and simmer, uncovered for 10 minutes. Place in a blender with water and spin quickly until blended but not completely smooth. Add lemon peel, salt and pepper. Return to pot, cover partially and bring to a simmer. Serve topped with sour cream and chopped parsley.

Approximately (excluding sour cream):
125 calories per serving
Fat: 9g
Protein: 2g
Carbohydrates: 12g
Dietary fiber: 3g

Green Soup (from a Montreal Gazette clipping)

Green Soup (serves 8)

1 tablespooon butter
1 1/2 cups sliced leeks (white part only)
1 small onion, sliced
6 cups chicken stock
1 small coarsely chopped potato
Salt and pepper to taste
1 bunch fresh spinach, rough stems removed
2 bunches watercress, rough stems removed
1/2 cup milk (optional) - or add a dollop of sour cream to each bowl

In a large pot, melt the butter, add the leeks and onions, sauté for 5 minutes on medium heat.
Stir in the stock, potato, salt and pepper. Bring to a boil.
Reduce the heat and simmer, uncovered, until the potato is done (about 20 minutes).
Ten minutes before the end of cooking, add the spinach and 1 1/2 bunch of the watercress. Cool slightly, pulse carefully in a food processor, adding the remaining watercress. Return the soup to the pot, add the milk and heat gently.

Approximate nutritional value:
Calories: 50
Protein: 2g
Fat: 2g
Carbohydrates: 8g
Fiber: 2g

Creamy Chicken and Mushroom Fettuccine (adapted from ilovepasta.org)

12 oz fettuccine, uncooked
8 oz boneless, skinless chicken cut into 1/2-inch cubes (I use chicken breast)
8 oz mushrooms, sliced
1/2 cup dices red bell pepper
1 1/2 cup low-fat mayonnaise
3/4 cup skim milk
1/4 cup Parmesan cheese
1/2 tespoon paprika
Salt and pepper to taste

Cook the pasta al-dente.
Coat a large pan with cooking spray. Add the chicken and sauté over medium-high heat, stirring frequently, until the chicken is golden brown and cooked through, about 4 minutes. Remove the chicken from the pan. Recoat the skillet with cooking spray. Add the mushrooms and the red peppers and sauté until tender (about 5 minutes).

In a 500 mL jar, combine the mayonnaise, milk, cheese, paprika and S&P. Pour over the vegetables, add the chicken and heat over medium-low heat until thoroughly heated.

When the pasta is done, drain and return to the pasta pot. Add the pan conteent and mix well. Serve immediately.

Approximate nutritional value:
Calories: 563
Protein: 26g
Carbohydrates: 90g
Fat: 10g