Karina's Tomato Basil Soup
2 tablespoons olive oil
1 medium onion, peeled and chopped
2 medium carrots, peeled and chopped
2 cloves garlic, chopped
1 15-ounce can cannellini (white) beans, drained and rinsed
1 28-ounce can crushed tomatoes (low sodium, if possible)
3 cups low sodium chicken broth
1 bay leaf
1/2 teaspoon red pepper flakes (optional)
Salt & Pepper to taste
Basil for garnish
1. In a large soup pot, heat the olive oil over medium-high heat
2. Add the onion, carrots, and garlic and cook until the vegetables are tender, about 8-10 minutes.
3. Add the beans, tomatoes, broth, bay leaf, and red pepper flakes.
4. Bring the soup to a boil over high heat, then reduce the heat to low and simmer for 30 minutes, covered.
5. Remove and discard the bay leaf.
6. Puree the soup in a blender or food processor in batches.
7. Return the soup to a soup pot and keep warm over low heat.
8. Season with salt and pepper.
Easy Vegetables with Lemon and Garlic
Prep: 10 min, Cook: 15 min.
1-1/3 cups small cauliflower florets
1-1/3 cups broccoli florets
2 tsp. olive oil
1 Tbs. plus 1 tsp. lemon juice
1 clove garlic, minced
1-1/4 tsp. fresh parsley, chopped
Steam cauliflower and broccoli florets for 10 minutes, or until tender. In a small saucepan, place olive oil, lemon juice, and garlic. Cook over low heat for 2-3 minutes.
Put vegetables in a serving dish. Pour lemon and garlic sauce on top. Garnish with parsley.
Per serving: calories 45, fat 2.6g, 45% calories from fat, cholesterol 0mg, protein 2.2g, carbohydrates 4.8g, fiber 2.5g, sugar 1.6g, sodium 19mg, diet points 1.1.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.8, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0
Prep: 5 min.
1 freshly pitted mango, or 1/4 cup frozen mango juice
2 cups 1% milk
1 small ripe banana, peeled
1-2 scoops favorite protein powder
2-4 ice cubes
Place all ingredients in a blender and blend until foamy.
Per serving: calories 149, fat 1.7g, 10% calories from fat, cholesterol 5mg, protein 4.9g, carbohydrates 31.1g, fiber 2.7g, sugar 27.3g, sodium 64mg, diet points 3.1.
Dietary Exchanges: Milk: 0.6, Vegetable: 0.0, Fruit: 1.7, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0
Add serving calories and nutritional facts of selected protein powder into the above ratings.
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