How To Prepare
Heat oil in a large nonstick skillet. Brown chicken breasts on both sides and transfer to a plate. Add spices and chopped onion to skillet, and cook until onion has softened. Return chicken to skillet; Simmer for 20 minutes, until chicken is cooked.
How To Prepare
Heat oil in large pot or Dutch oven. Add curry powder and cumin and stir for 1 minute until aromatic.
Add onion and potatoes and saute for 3-4 minutes, stirring constantly. Add squash, green beans and broccoli and cook for 2 minutes. Add tomatoes and tomato sauce. Simmer uncovered for 20 minutes until vegetables are tender and sauce has thickened.
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Low Fat Vegetable Curry
How To Prepare
Heat oil in large Dutch oven or saucepan. Sauté garlic, onions, celery, zucchini and green beans for 5 minutes. Stir in herbs and cook for 1 minute. Add broth, tomatoes and beans. Bring to a boil, then cover and simmer for 20-25 minutes.
Makes 8 cups.
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Italian Vegetable Soup
How To Prepare
Heat large skillet sprayed with cooking spray over medium heat. Add the onion, and cook until tender. Stir in the okra, and season with cumin, ginger, coriander, and pepper. Cook and stir for a few minutes, then reduce the heat to medium-low, and cover the pan. Cook for 20 minutes, stirring occasionally until okra is tender.
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Indian Style Okra
How To Prepare
1. Warm oil in a pot over medium heat. Add onion and sauté until softened, 6 to 8 minutes. Add garlic and curry powder and stir until fragrant, about 1 minute. Raise heat to medium-high, add zucchini, pour in broth. Cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until zucchini is very tender, about 20 minutes. Remove from heat and let soup cool slightly.
2. Working in batches, puree soup in a blender until smooth. Transfer to a large bowl, cover and refrigerate until chilled, at least 2 hours.
3. Just before serving, season with pepper. Ladle into chilled bowls, garnish with cilantro and serve.
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Curried Zucchini Soup
How To Prepare
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
Serve the soup with a dollop of the horseradish and a sprinkle of parsley.
How To Prepare
Toss pork with 1/4 teaspoon pepper. Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, stirring, until just cooked through, 4 to 6 minutes. Transfer to a bowl with a slotted spoon.
Add onion, tomato paste and rice to the pan and cook until the onion softens, about 4 minutes. Add kale and garlic and cook until the kale begins to wilt, 1 to 2 minutes. Stir in broth, vinegar, and paprika. Bring to a boil. Cover, reduce heat and simmer until the rice is done, 15 to 20 minutes. Stir in the reserved pork and black-eyed peas and heat for 1 minute.
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Black-Eyed Peas with Pork Greens
How To Prepare
Directions:
Heat oil in a 12-inch skillet over medium-high heat. Add onion, carrot, celery and garlic and cook until onion is soft, about 8 to 10 minutes. Stir in flour and cook until golden, about 2 minutes. Stir in 1 cup of broth and scrape up any browned bits and smooth out any lumps; transfer to slow cooker.
Stir in remaining broth, water, wine, sage, and bay leaves into the slow cooker. Season turkey with pepper, place skin side up in the slow cooker, cover and cook 5 to 7 hours on low, or until the turkey reaches 165 degrees with an instant-read thermometer.
Transfer turkey to a cutting board tent loosely with with foil and let it rest 20 minutes. Let braising liquid settle for 5 minutes, then remove the fat from the surface using a large spoon or a gravy fat separator. Strain braising liquid into saucepan, discard celery, bay leaves and simmer until thickened, about 15 minutes. Season with pepper to taste.
Discard the skin and carve the turkey and serve in appropriate portion size according to your menu
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Crock Pot Turkey Breast with Gravy
How To Prepare
Coat bottom of a 3-4 quart crockpot with nonstick cooking spray. Place chopped onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix into the juices a little.
Cover and cook on low for 8 hours.
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Low Fat Crockpot Beef and Black Bean Stew
How To Prepare
Prepare rice according to package directions.
Spay skillet with cooking spray, heat. Stir-fry onion, garlic and vegetables 5 minutes (until crisp tender)
Add remaining ingredients and Stir fry until all ingredients are heated through (2-3 minutes)
Serve over rice.
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Tuna Stir-Fry
