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Traditional Vegetable Soup Recipe With Versatile Food
Traditional Soup Recipe Ingredients:
1 leek (only white parts), sliced thinly
7 ounce tomatoes, un-drained, stewed
½ medium sweet potatoes, peeled and cut into ½ inch cubes
1 ½ medium carrot, sliced thinly
1 cup red cabbage, shredded
2 stalk celery, sliced
½ cup green beans
¼ cup parsley
2 teaspoon bouillon, vegetable
½ medium apple, cored and chopped coarsely
1 tablespoon lemon juice, freshly extracted
¾ teaspoon garlic, minced
½ teaspoon olive oil
4 cups water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Method:
- Heat olive oil in a medium size Dutch oven. Cook garlic along with leeks in the hot oil for about 2 to 3minutes or until the leeks are tender, yet firm.
- Add water in this mixture (add water carefully as the oil in the oven is very hot and the steam can burn your skin). Stir in un-drained tomatoes, sweet potato, carrots, celery, bouillon cubes or granules and apples.
- Bring the contents to a boil over medium heat. After a boil reduce the heat and cover the container. Simmer the vegetables on low heat, covered for about 15 minutes.
- Uncover the container and add red shredded cabbage and green beans. Season with salt and freshly grounded black pepper as per taste.
- Return the contents to a boil; reduce heat after a boil and cover the container. Simmer on low flame for about 10 minutes or till the vegetables are tender.
- As the vegetables are done add freshly extracted lemon juice and parsley. Serve hot. This recipe makes 4 servings.
- Little edition in versatile vegetable soup recipe can change the recipe to Tex-Mex chicken vegetable soup recipe. For this add ½ teaspoon cumin seeds along with garlic in the first step while you sauté leeks. Also add ½ cup cooked bite size boneless chicken, ½ cup loose pack frozen corn kernel, 1 ½ teaspoon fresh snipped cilantro, and 2 ounce can chopped green Chile peppers along with lemon juice and heat through. Before serving garnish the Tex-Mex chicken vegetable soup with fresh cilantro sprig and a lemon wedge.
Health Tip:
- This is a low calorie, diabetes friendly, healthy recipe which provides about 138 calories, 8 gm proteins and 3 gm total fat per serving.
- Versatile vegetable soup provides about 790 mg sodium per serving. So if you are on sodium restricted diet then balance your sodium intake in other foods accordingly.
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Spinach Dip Recipe With Italian Spinach
Spinach Soup Ingredients:
½ pound beef, crosscut shanks
6 ounce ham hock, skin removed
4 ounce white kidney beans, dry, rinsed well
½ tablespoon beef bouillon, instant granules
2 cups spinach, washed and trimmed
1 ½ medium carrot, chopped
7 ounce tomatoes, un-drained and diced
1 ½ medium onion, chopped
½ cup fennel wedges
3 cups water, tap water
1 bay leaf
½ tablespoon olive oil
1 teaspoon fresh thyme or ¼ teaspoon dried thyme
1 teaspoon garlic, minced
1 teaspoon fresh rosemary or ¼ teaspoon dried rosemary
1/8 teaspoon salt plus ¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
Method:
- Combine the rinsed beans along with 3 cups of water in a medium size Dutch oven. Bring the contents to a boil over medium heat. After a boil reduce the heat and simmer the bean and water mixture uncovered on low heat for about 2 minutes. Remove the container from heat. Cover the lid and let the bean mixture stand for about an hour. You can also place the beans in water in the Dutch oven and keep it in a cool place covered for overnight or for 6 to 8 hours. Drain the beans in a colander and set aside.
- Sprinkle pepper and 1/8 teaspoon salt evenly all over the beef. Heat oil in a medium Dutch oven over medium heat and add beef as the oil gets warm. Sauté and cook beef for about 5 minutes or until it turns golden brown, turning once after 2 to 3 minutes to ensure even cooking. As the beef turns brown transfer it in a plate.
- To the same Dutch oven add carrots, onions, celery or fennel and garlic and cover the oven. Cook for about 10 minutes or till the vegetables are tender yet firm, stir occasionally.
- Return the browned beef to the Dutch oven as the vegetables get tender. Stir in drained beans, water, bay leaf, dried or fresh thyme, dried or fresh rosemary, bouillon granules and ham hocks. Bring the contents to a boil. Reduce heat after a boil and simmer the contents covered for about 60 to 70 minutes. Add un-drained tomatoes and return to boiling. Simmer for more 30 minutes or until the meat and beans are tender, yet firm.
- Remove beef and ham hocks and let them stand until they are cool enough to handle. Remove bones from the meat and discard them. Cut the meat into 1 inch bite size pieces and return them back to the soup. Skim off any fat layer formed on the top of the soup. If you are using fresh herbs (thyme and rosemary) then stir them at this stage along with spinach. Heat through for 5 to 6 minutes. Serve hot. This recipe makes 5 servings.
Health Tip:
- This recipe provides about 169 calories, 13 gm protein and 3 gm total fat.
- Use extra lean cuts of meat in this recipe to make it further healthy.
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Easy Pork Chop Recipes For Dinner
Pork Chop Recipe Ingredients:
1 pound shoulder roast pork, boneless cut into ¾ inch pieces
1 can tomatoes (14 to15 ounce can), diced and un-drained
1 ½ tablespoon all purpose flour
½ medium sweet potato, peeled and sliced
1 medium red potato, chopped
½ medium onion, chopped
1 cup frozen green beans, thawed
1 medium carrot, sliced
1 tablespoon cilantro
1/8 cup water, tap water
½ teaspoon freshly ground ginger
1 tablespoon cooking oil
½ teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon sugar
½ teaspoon salt
¼ teaspoons freshly ground black pepper
¼ cup plain yogurt, fat free or low fat
Method:
- Combine cumin and all purpose flour in a re-sealable plastic bag. Add chopped pork pieces and shake the bag well to coat the flour and cumin mixture over the pork pieces.
- Heat oil in a medium size Dutch oven and cook meat and onion in it half at a time to ensure even browning of the meat and onions. Drain off any excess fat after the meat is browned and return the meat and onion mixture back to the Dutch oven.
- Preheat the oven to 350 degree Fahrenheit.
- In the Dutch oven along with the meat and onions stir in ginger, un-drained tomatoes, salt, black pepper, sugar, cinnamon, and water. Add sweet potatoes, red potatoes, carrots, and green beans and stir well. Over medium heat boil the pork and vegetable mixture.
- Cover the container and bake in the preheated oven for about 60 to 70 minutes or until the vegetables and meat are tender. Over individual servings sprinkle parsley or cilantro. Serve with plain low fat yogurt if desired. This recipe makes 4 servings.
- If you use slow cooker to make this recipe then coat the pork and brown the onion as mentioned above in step 1 and 2. In a medium size slow cooker combine red potatoes, sweet potatoes and carrots. Stir in browned pork and onion mixture. Then add water, salt, tomatoes, black pepper, sugar, ginger, and cinnamon. Cover the cooker and cook for 8 to 10 hours on low heat setting or for 4 to 5 hours on high heat setting. Add green beans for the last 30 minutes of cooking. Serve as directed above.
Health Tip:
- Spiced pork stew is a diabetes friendly recipe which provides about 245 calories, 17 gm protein, 22 gm carbohydrates and 9 gm total fat per serving.
- To make this recipe heart friendly and further healthy, only opt for extra lean cuts of pork.
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Best Ciopinno Recipe For Seafood Cuisine
Seafood Ciopinno Ingredients:
1 pound fish fillet, firm fleshed, boneless and skinless, cut into 4 pieces preferably thicker pieces (fishes like mahi mahi, tilapia or black cod can be chosen)
½ pound large sea scallops
½ pound shrimps, peeled and deveined, large tails on
1 pound mussels, scrubbed and de-bearded (about 20)
4 snow crab claws, optional (you may even opt for split legs – cut them into 3 inch pieces)
1 dozen cherrystone clams
3 tablespoon red onion, diced
3 medium plum tomatoes, diced (about 15 ounces)
2 cloves garlic, chopped
2 tablespoon white wine
2 tablespoon butter, unsalted
½ teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 tablespoon basil, sliced thinly, plus 4 extra basil sprigs for garnish purpose
Method:
- Take a thick bottomed saucepan, at least 2 inch deep saucepan and heat butter over low heat. As the butter melts stir in onions, garlic and fish and cook for a minute.
- Add scallops and shrimps to the fish and onion mixture and cook further. Stir occasionally flipping the fish once after 2 to 3 minutes to ensure even cooking.
- Add clams, mussels, crab and tomatoes to the mixture and pour white wine over everything. Toss to mix well. Season with freshly ground black pepper and salt as per taste. Sprinkle with chopped basil.
- Cover the pan and cook for about 5 minutes or until the mussels and clams start to open. You may discard the ones which fail to open up.
- After done remove the saucepan from heat and divide the broth and seafood among 4 large pasta bowls or shallow soup bowls. Serve hot garnished with fresh basil sprig. This recipe makes 4 servings.
Health Tip:
- Seafood cioppino is an easy soup recipe that is rich in proteins and can be prepared in less than 30 minutes.
- This recipe provides about 375 calories and 10 gm fat per serving. Although the fat content per serving is 10 gm this recipe is low in saturated fat and cholesterol that is it provides only 4 gm saturated fat and 11 gm cholesterol per serving.
- As the major ingredient in this recipe is sea food this recipe can be considered a good source of good fats that is omega 3 fatty acids. Omega 3 fatty acids offer many health benefits to the body like decreasing bad cholesterol, increasing the levels of good cholesterol, decreasing the risk of heart disease, diabetes, obesity and many types of cancers.
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Recipe for Vegetable Soup With Tomatoes
Vegetable Soup Ingredients:
7 ounce tomatoes, diced, fire roasted or diced tomatoes, un-drained
1 cup butternut squash, peeled, seeded and cut up
½ medium carrot, chopped
½ cup broccoli florets
½ stalk celery, sliced
½ small zucchini, lengthwise sliced into 2 halves
½ medium onion, chopped
½ can white kidney beans, rinsed and drained (about 8 to 9 ounce)
½ teaspoon garlic, minced
1 ½ chicken broths, reduced sodium and reduced fat (about 7 ounce can)
½ tablespoon olive oil
1/8 teaspoon freshly ground black pepper
1/8 teaspoon salt
½ tablespoon fresh oregano, snipped or 1 teaspoon dried oregano, crushed
Parmesan cheese, shredded
Method:
- Heat oil on medium heat in a Dutch oven. To the heated oil stir celery, carrots, onions, and garlic. Sauté for about 4 to 5 minutes or till the onions are transparent.
- Add chicken broth, un-drained tomatoes and butternut squash and bring the contents to a boil over medium heat. After a boil reduce the heat and cover the Dutch oven. Simmer on low heat for about 20 minutes. Uncover and add the white kidney beans along with broccoli florets, sliced zucchini, fresh or dried oregano. Season with salt and freshly ground black pepper as per taste. Cook on low heat for more 5 minutes. Garnish each serving with freshly grated parmesan cheese if desired. Serve hot. This recipe makes 4 servings.
- If you choose to make this soup in slow cooker version then omit the olive oil from the recipe. Take a medium size slow cooker and combine the vegetables that are onions, carrots, celery, squash, tomatoes, garlic, broth, beans and dried or fresh oregano. Cover the cooker and cook on high heat setting for 3 to 4 hours or on low heat setting for 7 to 8 hours. If you choose to cook on low heat setting then before adding broccoli, zucchini, oregano, salt and pepper turn the cooker on high heat setting. Cover the cooker after adding these ingredients and cook for more 30 minutes or till the vegetables are tender. Serve the soup as mentioned above.
Health Tip:
- Roasted tomato and vegetable soup is a low calorie, diabetes friendly recipe as it provides about only 92 calories and 2 gm fat per serving. The total fat will be further reduced to almost negligible amounts if you choose to prepare this recipe in slow cooker.
- This recipe provides significant amount of sodium per serving that is about 641 mg per serving. So if you are on sodium restricted diet then balance other sodium rich foods in your diet.
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