Sunday, July 24, 2011
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
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
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
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
Monday, March 8, 2010
Food log - March 9 / 2010
| Breakfast | |||||
| Blueberry Cereal | A | 27 | 100 | ||
| Milk, Reduced Fat, Fluid, 2% Milkfat - With Added Vitamin A | A- | 122 | 61 | ||
| Blueberries | A | 100 | 57 | ||
| Lunch | |||||
| Strawberries | A | 100 | 32 | ||
| Bread, Mixed-grain - (Includes Whole-grain, 7-grain) | A | 43 | 114 | ||
| Brick Cheese | C | 45 | 167 | ||
| Leeks, (Bulb And Lower Leaf-portion) - Cooked, Boiled, Drained, Without Salt | A | 95 | 30 | ||
| Butter - Without Salt | D- | 3 | 22 | ||
| PLAIN Yogourt 2% | C+ | 100 | 63 | ||
| Sour Cherry Jam | 25 | 67 | |||
| Snacks | |||||
| Spinach - Raw | A | 25 | 6 | ||
| Avocados | B+ | 100 | 160 | ||
| Chia Seeds, Dried | A | 15 | 74 | ||
| Juice Drink - Summer Fruits, Light | 200 | 6 | |||
| Syrups, Maple | C+ | 17 | 44 | ||
| Blueberries - Frozen, Unsweetened | A | 100 | 51 | ||
| Bananas | A | 144 | 128 | ||
| Total Calories Consumed | 1,181 | ||||
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