Spring Tonic Quiche

Posted by deliciousonadollar in Brunch, Main Dish, Pies, Pastry and tagged with Asparagus, brunch, cheese, eggs, fiddleheads, food, quiche, recipe, vegetarian June 4, 2013

Spring Tonic Quiche

This may seem like an odd name for a recipe, but it comes from Barbara Kingsolver’s excellent book, Animal, Vegetable, Mineral: A Year of Food Life. In it she describes a winter of relying on root vegetables and home-grown canned goods, so the first green shoots to emerge from the earth in the spring were pounced upon by her family. The minerals contained in these new shoots were believed to provide renewed vigor and energy for bodies tired of being cooped up all winter.

This recipe uses fresh young asparagus but if you’re in an area where fiddleheads** are available they would be a wonderful replacement for the asparagus. The quantity of the recipe is designed to fit into a 9″ or 10″ pie pan. If you’re using a shallower quiche pan use 3 eggs and cut back the buttermilk to 3/4 cup.

The buttermilk called for in this recipe gives the custard a “tang” that is typical of buttermilk. If you prefer a more traditional flavored filling you may use regular milk instead with equally good results. This quiche cuts and hold its shape vey well especially it you let it rest for about 15 minutes before serving as the recipe suggests.

SPRING TONIC (ASPARAGUS ) QUICHE

Asparagus, chives, cheese, buttermilk, eggs and Worcestershire sauce make the filling.

Yield: 8 slices

Ingredients:

1 single recipe pie dough, or use 1/2 package refrigerator pie dough
2 1/2 cup asparagus spears or fiddleheads, bias sliced into 1/2″ pieces
1/2 cup chopped fresh chives
1 1/2 cup grated cheese ( your choice, but Swiss, Parmesan and/or Asiago are good)
3 to 4 four large eggs
3 Tablespoons all-purpose flour
1 cup buttermilk
1/4 teaspoon Worcestershire sauce

1. Preheat the oven to 425*F. Line a 9 or 10-inch pie pan or 10-inch quiche pan with the pastry. Chill the lined dish while the oven comes up to temperature. This will minimize shrinking while it bakes.

2. Bake the chilled crust for 10 minutes; remove from the oven and reduce the temperature to 375*.

3. For the Filling: Spread the sliced asparagus over the crust. Place the tips around the outside edge for a nice effect. Sprinkle the chives and cheese on top.

Layer asparagus, chives and cheese in the crust.

Whisk together the eggs, flour, buttermilk, and Worcestershire and pour over the vegetables and cheese.

Egg mixture poured over the vegetables.

I used the asparagus tips to decorate the top.

4. Place the dish on a baking sheet to catch any spills and bake for 40 – 45 minutes, until the custard is firm 3″ in from the edge and a knife inserted in that spot comes out clean. Remove from the oven and cool for 15 minutes before slicing.

Out of the oven and cooling.

This makes a nice light meal served with a salad.

**A note about fiddleheads: These are the tops of ostrich ferns, and they appear in shady woodland spots in early May. They look like green, fuzzy bumps; below the brown stalks of last year’s growth.

English: Photo of fiddleheads emerging in the spring (taken in Rindge, New Hampshire). (Photo credit: Wikipedia)

They emerge tightly curled and covered in a brown, scaly papery covering. They can easily be snapped off when they are no more than 3 or 4 inches high. To clean them, wash well and remove the papery covering. Cook in boiling salted water until you can just pierce them with a fork. Drain and rinse and treat them as you would asparagus.

SOURCE: The Baking Sheet, King Arthur Flour.

Banana Bread Waffles

Posted by deliciousonadollar in Breakfast, Brunch and tagged with bananas, breakfast, brunch, food, recipe, waffles June 3, 2013

Banana Bread Waffles

Banana Bread. Waffles. Think about those words, say them slowly out loud so you get the full impact. Banana Bread Waffles!

I know, they sound impossibly good don’t they? Well, just to let you know, they are! As usual when bananas are involved it all starts with a few over-ripe ones. There they were lying sadly, neglected, past their prime. What would YOU do with them? Make banana bread most likely, and so would I. Nothing too original there. But I wasn’t in a baking mood, so all day I looked at them and felt guilty. By evening I made up my mind that something must be done with them. And since the next meal we would be eating would be breakfast and the next day was Saturday, waffles came to mind.

Waffles for breakfast. What a treat!

Let me say at the start that they are not all that sweet. I used a basic waffle recipe, added mashed banana, some sour cream and the typical spices used in banana bread. The resulting waffle was crisp on the outside, with a thick and soft interior, a lot like the end piece from a loaf of banana bread. I left the sweetness to be managed by the maple syrup added at the table. For your further information, the leftover waffles were just great toasted and spread with a little peanut butter, a riff on the favorite Elvis Prestley sandwich!

BANANA BREAD WAFFLES

Yield: about 6 round waffles

INGREDIENTS:

2 cups all-purpose flour
Typical ingredients for banana bread.
1 Tbsp. dark brown sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1/8 tsp. ginger
pinch cloves
2 eggs, beaten lightly
1/4 cup butter, melted
1 cup milk
1/2 cup sour cream, or greek yogurt
1 cup mashed banana ( about 3 medium )

1. In a large bowl (A batter bowl works well because you can pour from it directly onto the waffle iron.), combine the flour, sugar, baking powder, baking soda, the spices and salt. Whisk to combine well.

2. In another bowl, whisk together the eggs, butter, milk, sour cream and banana. Add to dry ingredients and stir to combine, but do not over mix.

3. Heat your waffle iron and bake the waffles as per the manufacturer’s directions until golden brown and crisp.

Bake in a heated waffle iron till brown and crispy.

Serve with butter and syrup.

Add some butter and syrup at the table for a little added sweetness.

SOURCE: Inspiration came from a variety of sources with the basic waffle recipe from Better Homes and Gardens New Cook Book.

Cappuccino Bars

Posted by deliciousonadollar in Appetizers, Cakes and tagged with cake mix, cappuccino, Chocolate cake, coffee, dessert, food, recipe May 31, 2013

Cappuccino Bars

If they look like cake and taste like cake, they must be cake, right? Well, not necessarily! The recipe calls them “bars”, so I will, too. Although I must admit I expected them to be more chewy, like brownies. Once I got past the unexpected texture of these cake/bars I really loved the flavor. It was the promise of chocolate, coffee, and cinnamon all blended together that drew me to making them in the first place.

The word cappuccino comes from the Italian “capuchin”, a monk who wore dark brown robes; since the color of coffee frothed with chocolate and cinnamon resembles the color of the monk’s robe, the drink became known as cappuccino.

Beside the flavor combination of this recipe, I liked the idea of using a cake mix as the basis for the recipe. I see nothing wrong with using a good quality cake mix to get a jump start on a recipe if the end result is especially note-worthy. I think this recipe meets that criteria. I also liked baking them in a 13 x 9 ” pan, –and I have one with a cover–so I could carry them easily to a picnic where everyone thought they were delicious. Not exactly patriotic in color, I decorated the tops with “stars and stripes” sprinkles and a little flag to dress them up for the Memorial Day holiday.

CAPPUCCINO BARS

Yield: about 28 bars, more if you cut them smaller.

Ingredients:

2 large eggs
1/2 cup (1 stick) butter, melted or vegetable oil
1/2 cup each packed brown sugar and water
1 Tablespoon each ground cinnamon and vanilla extract
2 teaspoons instant coffee
1/2 teaspoon ground nutmeg
1 package (18.25 oz.) chocolate cake mix. ( I used Devil’s Food)

1. Preheat oven to 350*F. Grease and flour a 13 x 9 – inch baking pan.

2. In a large mixing bowl combine all the ingredients except the cake mix. Mis well to combine. Stir in cake mix. and beat to incorporate well.. Batter will be thick.

3. Spread into prepared pan and bake at 350* for 30 minutes or until a toothpick inserted in the center comes out clean. Cool completely.

4. Frost or decorate the top as desired. A drizzle of melted white or dark chocolate is nice, or frost lightly with frosting of your choice. My version is frosted with butter cream and decorated with sprinkles.

These are not heavy, chewy bars, but instead are light and airy with a complex flavor that will have people asking, “what is that flavor?”

SOURCE: Baking at Home; Bars, Cakes and Cookies

Shrimp Taco Dip

Posted by deliciousonadollar in Appetizers and tagged with Appetizer, cream cheese, dip, food, recipe, Shrimp, taco seasoning May 30, 2013

If you’re getting the idea that I made a lot of appetizers recently, you’d be right. The holiday weekend brought with it invitations to two cookouts and when that happens I like to volunteer the same kinds of dishes to both events. So it was appetizers and desserts that I brought to each cookout.

Shrimp Taco Dip with Tortilla Chips.

This particular appetizer was one that I found in a new cookbook that I got when I was on vacation last fall. It fuses the flavors of a shrimp cocktail with a taco dip. I must say that it turned out to be very popular and it disappeared quite quickly. I find that when I bring a dish to a gathering, I either forget to take a picture of it, or when I do remember it has already been half eaten, which is the case here. So please forgive the lack of a decent photograph of this yummy dip that I served with reduced-fat baked tortilla chips. All the ingredients in the dip are on the low end of the calorie/fat scale so that I could enjoy having some along with everyone else.

Over half gone by the time I got to take this picture!

I would also like to tell you about this cookbook that I found in a little gift shop when I was in North Carolina last fall. It is one of a series whose titles all begin with the words, “Any Bitch can —” with Bitch being an anachronym for Babe in Total Control of Herself My book is called “Any Bitch can lose it”. That is meant in a good way!

SHRIMP TACO DIP

Yield: about 2 cups

Just a few ingredients go into this delicious dip.

Ingredients:

8 – oz. less-fat cream cheese
2 T. skim milk
1/2 cup chili sauce
2 T. Taco seasoning
1 (4 – oz.) can tiny shrimp, drained, rinsed
4 scallions, chopped
1/4 cup chopped red or green bell pepper
1 cup grated part-skim mozzarella cheese

1. Mix the cream cheese and milk in a mixing bowl until smooth. Stir in the chili sauce and taco seasoning, and combine well.

2. Add in the shrimp, scallions, green pepper and cheese. Stir to incorporate evenly. Chill at least 1 hour before serving.

3. Spoon into a serving bowl and surround with reduced-fat tortilla chips.

Shrimp Taco Dip with Tortilla Chips.

SOURCE: Any Bitch can Lose it.

Horseradish and Caramelized Onion Pork Sandwiches

Posted by deliciousonadollar in Sandwichs and tagged with baguette, focaccia, food, horseradish, onions, pork, recipe, sandwich May 29, 2013

Horseradish and caramelized onion pork sandwich.

As a spin-off from my recipe for Herb-Crusted Pork Tenderloin, I used the remainder of the meat to make these hearty sandwiches. They worked into my menus for the week on an evening when Mr. D. was working late and I needed to go out before he got home. I was able to make his sandwich and mine leaving his covered in the refrigerator for his convenience when he got home. His comment when I saw him later in the evening was that “it was an outstanding sandwich”. I had to agree with him.

Sweet onions ( I used a large Vidalia) are slowly caramelized with some complimentary seasonings and then paired with a spicy-hot creamy sauce in this fancy sandwich. The recipe calls for using a small French bread split lengthwise, but I used a small focaccia loaf. Its heartiness and rustic texture seemed to suit the sandwich better, but the choice is yours as to what kind of bread you make it on,

HORSERADISH AND CARAMELIZED ONION PORK SANDWICHES

Yield: 4 servings, 1-quarter of a loaf

Ingredients:

1 Tablespoon. olive oil
These seasonings really compliment the onions.
4 cups vertically sliced onion (about 1 1/4 pounds)
1 1/2 Tablespoons sugar
1 Tablespoon red wine vinegar
1 Tablespoon low-sodium soy sauce
1 teaspoon chopped fresh thyme, or 1/2 tesp. dried
1/4 teaspoon ground red pepper
2 garlic cloves, minces
2 Tablespoons reduced-fat sour cream
1 Tablespoons low-fat mayonnaise
1 Tablespoon prepared horseradish
1 ( 8-oz. ) loaf French bread, halved lengthwise
1 cup torn lettuce leaves
1 large tomato, sliced
1 1/2 cup thinly sliced Herb-Crusted Pork Tenderloin (about 8 oz.), or any other sliced roast pork

Cooked roast pork, thinly sliced for a sandwich.

1. Heat oil in a large nonstick skillet over medium heat. Add onion and next 6 ingredients (through garlic) to pan; cook 30 minutes or until onions are golden, stirring occasionally. Remove from heat, let cool.

The small of these onions slowly cooking is fantastic.

2. Combine sour cream, mayonnaise, and horseradish; spread a layer evenly over cut side of bottom half of bread. Arrange lettuce over the top, then onions.

Lettuce is the first layer, followed by the onions.

Arrange the sliced pork over the onions,

Sliced pork goes on next, to be topped by sliced tomatoes.

top with sliced tomatoes, and spoon on remainder of sauce. Cover with top half of bread.

A handful of sandwich. So good!

SOURCE: COOKING LIGHT

Bacon Guacamole Deviled Eggs

Posted by deliciousonadollar in Appetizers and tagged with Appetizer, avocado, deviled eggs, food, guacamole, picnic foods, recipe May 28, 2013

When I think of picnics and cookouts I think of deviled eggs. The dad of my husband’s family loves deviled eggs and we always have them at every gathering; usually made the traditional way with mayonnaise, mustard, a little sour cream and a sprinkle of paprika on top. This is the way it’s always been and we just don’t mess with a good thing.

Bacon guacamole deviled eggs, awesome!

Along comes yours truly who’s always tampering with recipes and I saw this idea for mixing guacamole with the deviled egg filling; and since bacon also goes with eggs why not add some of that too? Two great foods that we love can only get better when combined, right? No matter how you look at it these had to be a match made in heaven. Well, turns out I was right on that score. Just about everyone at our cookout loved my new-fangled deviled eggs—except the dad. I made a few the way he likes them just for him!

If you like deviled eggs and you also like guacamole, then I think you’re going to like these eggs very much! Make a lot, they will disappear quickly.

BACON GUACAMOLE DEVILED EGGS

Servings: 6 Increase ingredients accordingly for larger amounts.

Ingredients;

6 eggs, boiled, peeled and cut in half
Hard-cook the eggs, remove yolks and mix with other ingredients.
1 large ripe avocado, mashed
2 Tbsp. bacon, cooked and crumbled
1 Tbsp. jalapeño, finely chopped
2 Tbsp. diced tomato
1 Tbsp. red onion, finely diced
1 Tbsp. lime juice ( ~ 1/2 lime)
1 Tbsp. cilantro, chopped
salt, and pepper and cayenne to taste
pinch chili powder for garnish

1. Scoop the yolks out of the eggs and mash in a bowl with the avocado. Add the bacon, jalapeño, onion, tomato, lime juice and cilantro. Season with salt, pepper and cayenne.

2. Place a tablespoon of the mixture back into the holes left by the egg yolks and serve garnished with a pinch of chili powder.

Green eggs but no ham!

SOURCE: Adapted from a recipe on ZIP LIST

Hoisin Barbecued Chicken and Broccoli

Posted by deliciousonadollar in Main Dish, Quick Meals and tagged with Barbecue chicken, Broccoli, chicken, dinner, food, grilled, hoisin sauce, quick meal, recipe May 27, 2013

Hoisin BBQ Chicken and Broccoli with Rice Pilaf.

This holiday weekend is pretty well accepted as the start of the summer cook-out season, and we are no exception. On Saturday we cooked out at home, and on Sunday we attended a family cookout. After the parade today there will be another cookout. Of course I always bring along a variety of goodies to these events. This week I’ll be telling you about my contributions, but to start the week off I’d like to share with you this recipe for Hoisin Barbecued Chicken and Broccoli.

The flavors in this dish will remind you of Chinese takeout, but my goodness, so much better!. But you’ll have to make it to believe it. The Hoisin Barbecue Marinade is addictive, it will have you licking your fingers. You may want to double it to serve as a dipping sauce on the side or to drizzle over some rice. I’m sure it would also be delicious with grilled pork or shrimp. The chicken cooks quickly because you pound boneless chicken breasts out to about 1/2-inch thickness. In my version I used skinless, boneless thighs and just pounded them a little for uniform thickness.

HOISIN BARBECUED CHICKEN AND BROCCOLI

Yield: Makes about 1 1/2 cup marinade, serves 4

Boneless thighs, broccoli and all the seasonings for the marinade.

Ingredients for marinade:

1/2 cup hoisin sauce
1/4 cup barbecue sauce (any kind you like)
2 Tablespoons low-sodium soy sauce
2 Tablespoons rice vinegar
2 teaspoons toasted sesame oil
2 teaspoons grated fresh ginger
4 cloves garlic, minced
1/2 teaspoon red pepper flakes

4 cups broccoli florets
4 boneless, skinless chicken breasts, pounded to 1/2-inch thickness
1 teaspoon toasted sesame seeds

1. In a small bowl, combine all of the marinade ingredients and whisk to blend.

2. Place the broccoli florets in a zip-top plastic bag and add 1/2 cup of the marinade. Seal the bag, toss to coat, and set aside to marinate. Place the chicken in another zip-top bag and pour in remaining marinade. Seal the bag, toss to coat, and marinate at room temperature for about 15 minutes.

3. Prepare a hot fire in your grill. Spray a grill wok or other grill pan with cooking spray.

4. Place the wok in the kitchen sink. Pour the broccoli and sauce into the grill wok and let drain. (You can reuse the marinade from the broccoli, if desired.) Place the grill wok on a foil-lined baking sheet. Remove the chicken from the marinade and place on the baking sheet beside the wok. Discard the chicken marinade. Take the baking sheet out to the grill.

Broccoli goes on first to get a head-start on cooking.

5. Place the wok on the grill and close the lid for about 2 minutes. Open the grill and toss the broccoli with wooden paddles or tongs several times while grilling, for a total of 12 – 15 minutes. Place the chicken on the grill and cook for 2 1/2 to 3 minutes per side.

Chicken pieces browning up nicely.

This is Mr.D. doing his “grill” thing.

When everything is done, place the food on the baking sheet and bring into the kitchen to serve.

6. Place broccoli in a bowl, sprinkle with the toasted sesame seeds and toss. Arrange the chicken on a platter around the broccoli. This meal is nice with a serving of lemon rice, or other kind of rice pilaf.

SOURCE: Weeknight Grilling with the BBQ Queens

Blueberry Lemon Cornmeal Cakes with Lemon Sauce

Posted by deliciousonadollar in Cakes, Desserts, Dressings, Sauces and tagged with Blueberries, cake, dessert, food, lemon sauce, recipe May 24, 2013

Blueberry Lemon Corn Cakes with Lemon Sauce

This recipe makes the cutest little individual cakes, with a creamy lemon sauce poured over them. More cake-like than muffin and not very sweet they are surprisingly sophisticated for your most elegant summer gatherings. The addition of cornmeal to the batter provides some crunchiness and the zesty lemon flavor combines perfectly with the delicate flavor of blueberries.

Slightly crunchy from cornmeal, and studded with blueberries.

This is the dessert I mentioned in yesterday’s post that completed the pork tenderloin meal, but I think these would also be great for an outdoor picnic too. Most people seem to enjoy it when they are served their own perfect little cake, so bake these in small custard cups or ramekins that hold between 5 – 6 ounces. To serve them, turn upside down on a serving plate or shallow dessert dish, and spoon some of the lemon sauce over the top. I particularly enjoy them when they are still somewhat warm; or they could be briefly heated in the microwave before serving.

BLUEBERRY LEMON CORNMEAL CAKES

Yield: makes 8 small cakes

Ingredients:

1 1/4 cups all-purpose flour
1/4 cup cornmeal
1/2 cup sugar
2 tsp. baking powder
1/4 tsp. salt
1/2 cup buttermilk or nonfat plain yogurt (not Greek)
2 large eggs
1/2 tsp. lemon extract
1 Tbsp. lemon juice
1 tsp. lemon zest
1/2 cup vegetable oil
1 cup blueberries, rinsed and dried

To Make the cakes:

1. Preheat the oven to 350*F. Lightly grease eight 5 to 6 -ounce ramekins or baking cups.

2. Combine the dry ingredients in a large bowl. Whisk together the remaining ingredients except the berries, then stir into the dry mixture until just combined. Fold in the blueberries. Divide the batter among the baking dishes/ramekins.

3. Bake the cakes for 24 – 26 minutes, until the centers are firm to the touch. Transfer to a rack to cool.

LEMON SAUCE

This recipe for lemon sauce can be made with either water or half milk. The water version has a brighter lemon flavor; when made with milk it’s a little creamier. That is how I made mine.

YIELD: Makes 1 1/2 cups or about 10 servings

Ingredients:

1/2 cup sugar
2 Tablespoons cornstarch
1/8 tsp. salt
1/4 tsp. nutmeg
1/2 cup water
1/2 cup milk 1 Tbsp. butter
1 tsp. grated lemon zest
1/4 cup fresh lemon juice

In a medium saucepan, stir together the sugar, cornstarch, salt and nutmeg. Gradually stir in the water and milk, then bring to a simmer over low heat until the mixture thickens and becomes translucent. Remove from the heat. Stir in the butter, lemon zest and juice and serve.

SOURCES: For the cakes: King Arthur Flour Baking Co.

For the sauce: all recipes.com

Herb-Crusted Pork Tenderloin

Posted by deliciousonadollar in Main Dish and tagged with Dijon mustard, dinner, food, Panko, pork tenderloin, recipe May 23, 2013

Herb-crusted Pork Tenderloin with Roast Vegetables.

After being disappointed in how my pork tenderloins were turning out I was about ready to give up trying to prepare one that was enjoyable, when I came up with the recipe for Pork Tenderloin with Mushroom Sauce. Since I first posted that recipe back in February I have found another recipe that we like so well, that I have made it twice already. This one keeps all the meat juices inside, by sealing the outside with a layer of mustard, and a coating of well-seasoned bread crumbs.

I’ve used Parmesan cheese in place of the Romano, and honey-mustard instead of Dijon, and it is great either way. A traditional way to serve it would be with mashed potatoes and a salad. However I like to add a mixture of compatible vegetables into the pan with the pork and roast everything together as a one-pan meal, and then serve a side salad.

Succulent is the best description for this pork tenderloin.

HERB-CRUSTED PORK TENDERLOIN

Yield: 4 servings

INGREDIENTS

1/2 cup Panko crumbs
1 Tablespoon fresh parsley, chopped
2 Tablespoons grated Romano cheese
1 tsp. dried thyme
1/4 tsp. salt
1 ( 1-lb. ) pork tenderloin, trimmed
1 small clove garlic, minced
1/2 tsp. fennel seeds, crushed
2 Tbsp. Dijon mustard
cooking spray

1. Preheat oven to 450*F Lightly spray a shallow baking dish, large enough to hold the pork.

2. Combine Panko, parsley, cheese, and thyme in a shallow dish. Sprinkle pork with salt and pepper.

3. Combine Dijon mustard, fennel seeds, and garlic in a small bowl. Rub pork all over with the mustard mixture, then dredge with the crumb mixture, patting to make it adhere.

“Frost” the pork with the mustard mixture, then cover with the seasoned crumbs.

4. Place pork in the prepared pan, and bake at 450* for 25 – 30 minutes or until a thermometer registers 160* (slightly pink). Let stand a few minutes before slicing into 1/4-inch thick slices.

Note: To roast vegetables in the pan with the pork, use a deeper baking dish, and lay the vegetable mixture into the dish. An example mixture might be carrots, sweet potatoes, onion, and fennel all cut into chunks that will cook in the same time as the pork.

Mixed vegetables in the casserole.

Once in the baking dish I drizzle all over with olive oil, and sprinkle with salt, pepper, and an herb mixture. Toss to coat evenly, add about 1/2 cup water to the bottom of the dish, then place the seasoned pork on top of it all.

Place the pork on top.

When I made this meal just recently, my husband declared it to be “fabulous”. For dessert, I made Blueberry Corn Cakes with Lemon Sauce. Stop back tomorrow when I will be describing how to make that perfect ending to a perfect meal.

A feast, indeed!

SOURCE: Cooking Light

Cauliflower-Broccoli-Cheese Soup

Posted by deliciousonadollar in Quick Meals, Soups and tagged with food, Low calorie, low carbohydrate, low fat, recipe, soup, vegetables, vegetarian May 22, 2013

A quick post today featuring a soup that I made this past weekend when I had an abundance of broccoli and cauliflower on hand that needed using up.

Cauliflower-broccoli-cheese soup.

After spending the morning outside spreading mulch and pruning some shrubs, Mr. D. and I were starving and ready for a break. In just about 30 minutes I was able to have this thick, vegetable soup on the table ready for us to devour. If you use frozen vegetables it takes even less time to make. I didn’t realize a “made from scratch” vegetable soup could be ready in such a short time, and be so delicious. It has only 150 calories per serving, and is low in fat and carbohydrates, yet satisfies and is filling. To make it vegetarian, switch out the chicken broth and use vegetable broth instead, and omit the cheese.

CAULIFLOWER-BROCCOLI-CHEESE SOUP

Yield: 4 servings

Total time to make; about 30 minutes

INGREDIENTS:

1 tsp. canola oil
1 large onion, chopped
1 garlic clove, chopped
2 cups low-sodium chicken broth
1 lb. frozen broccoli and cauliflower or 5 cups fresh, chopped
1/2 cup fat free milk
2 oz. reduced-fat cheddar cheese, shredded (1/2 cup)
1/4 tsp. ground black pepper or to taste
1/4 cup seasoned croutons
ground nutmeg for garnish

1. In a large saucepan, heat oil over medium heat, add onion and cook until just beginning to brown. Add garlic and continue cooking until onions are lightly browned.

2. Add chicken broth, broccoli and cauliflower; cover and bring to a boil. Reduce heat and cook for 10 – 15 minutes or until vegetables are tender.

3. Puree mixture with and immersion blender or a regular blender. Return mixture to saucepan, add milk and heat through.

4. Remove from heat and stir in cheese. Season with pepper. Sprinkle each serving with nutmeg and garnish with a few seasoned croutons.

Quick to make; filling and nutritious.

Seasoned croutons add a little crunch to an otherwise smooth soup.

Nutritional Profile: 150 calories, 6g. fat. 2g saturated fat, 15 g. carbohydrates, 4g sugars, 8g protein.

SOURCE: found in a circular from my local grocery store

Delicious on a Dollar

Devoted to the preparation of healthy & economical foods that taste fabulous!

Tag Archives: recipe

Spring Tonic Quiche

Banana Bread Waffles

Cappuccino Bars

Shrimp Taco Dip

Horseradish and Caramelized Onion Pork Sandwiches

Bacon Guacamole Deviled Eggs

Hoisin Barbecued Chicken and Broccoli

Blueberry Lemon Cornmeal Cakes with Lemon Sauce

Herb-Crusted Pork Tenderloin

Cauliflower-Broccoli-Cheese Soup

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