Originally Answered: Dieting, need new recipes?
Here’s a great veg soup. Skip the cheese or go with a low-fat/ fat free for less calories. You get protein from the beans and veggies, so you don’t need to add any chicken. You’ll have plenty for several meals and it freezes well too. Fish- you just need to add some lemon pepper on white filets and salmon. We have fish like that at least once a week. The Spanish Cod is one of my all-time favorite fish recipes- it works great with red snapper and tilapia too. Snacks- I splurge on the salsas (completely fat-free) from the deli. They cost more than the jarred, but they taste so much better and no preservatives. I’ll have the salsa with whole grain Tostitos, baked Tostitos, pita bread, or sunchips. I also like hummus- the spicy red pepper by Sabros is my fav. Quaker white cheddar rice cakes and caramel rice cakes are good. Sometimes, I’ll make a meal or snack on a steamer bag of frozen veggies. I have frozen veggies always available. They never spoil- there’s no prep work- just throw in the microwave and they’re ready in a couple of minutes. It has helped me so much. Sometimes, I don’t want to mess with fresh produce- and because of that I’ll make bad choices. Plus, frozen veggies are harvested at their peak and quickly frozen. It may actually be fresher than what is in the produce section- you don’t know how long the stuff has been sitting there and how long it was in transport. Other easy options for snacks, meals- whole grain bread with natural peanut butter (I love Smucker’s natural), and canned beans rinsed well and mixed with lite Italian dressing, whole grain pasta & veggies tossed with lite Italian dressing, whole grain pasta with spaghetti sauce- add chicken or add veggies like zuchinni, mushrooms, onions, chickpeas- good with sliced black olives too.
Quick Vegetable Bean Soup
From Taste of Home
3 cans (15-1/2 ounces each) great northern beans, rinsed and drained
4 cups water
2 cans (15-1/2 ounces each) hominy, rinsed and drained
1 package (16 ounces) frozen shoepeg corn
1 can (15 ounces) crushed or diced tomatoes, undrained
1 can (11-1/2 ounces) condensed bean and bacon soup, undiluted
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 medium onion, chopped
1 medium green pepper, chopped
1 tablespoon dried cilantro flakes
1 tablespoon dried parsley flakes
1 teaspoon ground cumin
2 bay leaves
1 cup (4 ounces) shredded cheddar cheese
In a Dutch oven or soup kettle, combine the first 13 ingredients. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Discard bay leaves. Sprinkle with cheese. Makes 4 quarts.
- - - - - - -
1 tablespoon butter
1 tablespoon olive oil
1/4 cup finely chopped onion
2 tablespoons chopped fresh garlic
1 cup tomato sauce
15 cherry tomatoes, halved
1/2 cup chopped green olives
1/4 cup deli marinated Italian vegetable salad, drained and coarsely chopped (I use marinated artichoke hearts)
1 dash black pepper
1 dash cayenne pepper
1 dash paprika
6 (4 ounce) fillets cod fillets
Heat butter and olive oil in a large skillet over medium heat. Cook and stir onions and garlic until onions are slightly tender, being careful not to burn the garlic. Add tomato sauce and cherry tomatoes, and bring to a simmer. Stir in green olives and marinated vegetables, and season with black pepper, cayenne pepper, and paprika. Cook fillets in sauce over medium heat for 5 to 8 minutes, or until easily flaked with a fork. Serve immediately.