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Recipes
Chicken Macaroni Salad
By KrisR
Combine all except lettuce
- 4 oz diced cooked chicken breast
- 1 cup cooked elbow macaroni
- 1 chopped tomato
- 5 sliced kalamata olives
- 1/4 cup greek yogurt
- 2 tsp lemon zest
- 1 cup shredded lettuce
Leek, Asparagus, & Herb Soup
By KrisR
1.Heat oil in a large saucepan over medium-low heat
- 1 tablespoon extra-virgin olive oil
- 2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
- 2 cloves garlic, minced
- 1/2 pound new potatoes, scrubbed and diced (about 1 2/3 cups)
- 2 cups reduced-sodium chicken broth, or vegetable broth
- 1 pound fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
- 2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
- 3 tablespoons chopped fresh chives, divided
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 tablespoon chopped fresh dill
- 2 teaspoons chopped fresh chervil, (see Ingredient note) or flat-leaf parsley, plus sprigs for garnish
- 2 cups 1% milk
- 1 tablespoon lemon juice
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1/3 cup low-fat plain yogurt, for garnish
Corn Bread Muffins
By KrisR
1. Preheat oven to 350. In a small saucepan, mix milk and tomatoes
- 3/4 cup skim milk
- 1/2 cup sun dried tomatoes, chopped
- 1/2 cup fine corn flour
- 1/2 cup white whole wheat flour
- 1 tsp baking powder
- 1 cup fresh or frozen corn
- 1 jalepeno pepper, seeded and minced
- 2 egg whites
- 1 Tbs honey
- cooking spray
- 1 1/2 oz low fat cheddar cheese, grated (1/4c)
Hearty Lentil Soup
By KrisR
1. Rinse lentils and pick through, discarding any debris or small stones; drain
- 1 cup dried red lentils
- 2 Tbs olive oil
- 1 onion, chopped
- 1 red bell pepper, chopped
- 1/4 tsp cumin
- 1/4 tsp red pepper flakes
- 1/4 cup brown rice
- 1/2 tsp sea salt
- 1 Tbs Fresh lemon juice
Garlic, Oil & Herb Sauce with Variations
By KrisR
One sauce, 3 different entrees
- 1/4 cup low-sodium vegetable broth
- 1/2 tsp arrowroot
- 1/8 tsp fine sea salt, or more to taste
- 1/4 cup olive oil
- 1/2 tsp Dijon mustard
- 4-6 cloves garlic, minced
- 1 Tbs fresh margoram, chopped
- 1 Tbs fresh oregano, chopped
- 1 Tbs fresh sage, chopped
Cream of Chicken Substitute
By KrisR
In a medium saucepan over medium high to high heat, bring all ingredients to a boil
- 1 3/4 cup cool water
- 5 TBS white bean flour (dried white beans ground in wheat grinder- on coarse setting)
- 2 TBS Chicken or Faux-Chicken Seasoning (paste works great) (TO TASTE)
Corn Cakes
By KrisR
Gently fried in a non-stick skillet, these savory cakes are satisfying as a main dish or a great side with beans an
- 1 C cornmeal
- 2 1/2 tsp baking powder
- 1 Cup unsweetened soymilk
- 1 T Miso or soy sauce
- 6 oz. firm tofu
- 1/3 Cup chopped red bell pepper
- 1/2 Cup frozen corn kernels
- 1 green onion
Uncle Bens Chicken and Wild Rice Casserole
By KrisR
Combine contents of box and water in 2-quart casserole dish
- 1 6 oz box Uncle Ben’s long grain and wild rice
- 2 cups hot water
- 2 cups cut up, cooked chicken
- 2 cans cream of mushroom soup
- ¾ can of milk
- ½ cup sliced almonds
Clean Alfredo Cream Sauce with Variations
By KrisR
one sauce, 3 entrees
- 1 cup 2% milk
- 2 1/2 tsp arrowroot
- 2/3 cup grated Parmesan cheese
- 3/4 cup low-fat plain yogurt or greek for more protein
- 1/4 tsp nutmeg, ground
- 1/4 tsp pepper
Risotto with Mushrooms and Peas
By KrisR
from Giada
- 8 cups canned low-salt chicken broth
- 1/2-ounce dried porcini mushrooms
- 1/4 cup unsalted butter
- 2 tablespoons olive oil
- 2 cups finely chopped onions
- 10 ounces white mushrooms, finely chopped
- 2 garlic cloves, minced
- 1 1/2 cups Arborio rice or short-grain white rice
- 2/3 cup dry white wine
- 3/4 cup frozen peas, thawed
- 2/3 cup grated Parmesan
- Salt and freshly ground black pepper, optional