Sausage Potato Soup

Sausage Potato Soup will put some zing on your dinner table that your family and friends will love. You control the spice when you make the sausage yourself.

Sausage Potato SoupPrep Time: 15 min
Cook Time: 20 min
Ready In: 35 min

Servings: 2

Ingredients
1 tsp Olive Oil
½ tsp Butter
½ cup chopped Onion, steamed
1 clove Dry Roasted Garlic
1 oz crumbled cooked Mock Chorizo
¼ tsp Celery Seed
2 Yukon Gold Potatoes, peeled and diced into 1-inch pieces
½ cup fat-free Chicken Broth
1½ cups Mock Cream (recipe below)
1 tsp White Wine Vinegar
1 tsp Vanilla Extract
Optional seasonings to taste: Fresh Parsley, Sea Salt and freshly Ground Black Pepper

Mock Cream
Ingredients
1 cup Skim Milk
¼ cup Non-fat Dry Milk
Directions
Process ingredients in blender until mixed. Use as a substitute for heavy cream.
Yields 1¼ cup

Directions
In saucepan, heat olive oil and butter over medium heat. Add onion, roasted garlic, chorizo, celery seed and potatoes; sauté until heated.
Add chicken broth; bring to a boil. Cover saucepan, reduce heat and maintain simmer for 10 minutes, or until potatoes are tender.
Add Mock Cream and heat.
Remove pan from burner and stir in vinegar and vanilla.

Tips & Notes
Skim the Fat: You can remove fat from soups and stews by dropping ice cubes into the pot. The fat will cling to the cubes as you stir. Be sure to take out the cubes before they melt.
Fat also clings to lettuce leaves; simply sweep them over the top of the soup. Discard ice cubes or leaves when done.
Watch the carb count with Yukon Golds. A medium sized Yukon Gold has 26 grams of carbohydrates. It also has insoluble fiber and a medium-sized potato has about 3g. It also has about 100 calories.
Yukon Gold potatoes contain 45 percent of the recommended daily value of vitamin C, an antioxidant vitamin. Not only does vitamin C help the body absorb iron, but it also promotes wound heeling and boosts collagen which is beneficial to bone and skin health.
Yukon Golds do not contain any saturated fat or cholesterol. Keep in mind that the way you prepare your potatoes can change this. If you slice them up and fry them in butter or oil, the fat content will become higher. This especially holds true if you deep fry them.

Nutritional Information Per Serving
Calories: 326
Protein: 17g
Carbohydrates: 53g
Fat: 6g
Saturated Fat: 2g
Cholesterol: 19mg
Sodium: 259mg
Fiber: 3g

Source: NetPlaces.com

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Crunchy Baked Catfish Fillets

Crunchy Baked Catfish Fillets offers a healthy alternative to a fried version, but has just as much flavor and full-blown taste. Catfish is a favorite because it has the hint of a sweet flavor to it.

Crunchy Baked Catfish FilletsPrep Time: 15 min
Cook Time: 6-12 min
Ready In: 21-27 min

Servings: 4

Ingredients
1 Egg White (from a large egg), room temperature
¼ cup Bread Crumbs
¼ cup enriched White Cornmeal
1 tsp grated Lemon Zest
½ tsp crushed Dried Basil
¼ cup All-purpose Flour
⅛ tsp Kosher or Sea Salt (optional)
¼ tsp Lemon Pepper

Directions
Preheat oven to 450°F; treat shallow baking pan with nonstick spray. Rinse catfish and dry between layers of paper towels.
In shallow dish, beat egg white until frothy. In another dish, combine bread crumbs, cornmeal, lemon zest and basil. In third dish, combine flour, salt (if using) and lemon pepper.
Dip fish into flour mixture to coat 1 side of each fillet. Shake off any excess flour mixture, then dip flour-covered side of fillet into egg white. Next, coat covered side of fillet with bread-crumb mixture.
Arrange prepared fillets side by side, coated-sides up, on prepared baking pan. Tuck in any thin edges.
Bake 6 to 12 minutes, or until fish flakes easily with a fork.

Tips & Notes
Grated lemon or lime zest is a great way to give added citrus flavor to a crunchy bread-crumb topping for fish.
Many people enjoy the flavor of catfish, but it offers a variety of health benefits as well. Including the nutritious fish in your diet helps you meet your protein needs and boosts your intake of vitamins and healthy fats and fatty acids. Consider catfish regularly in your meal planning.
Eating catfish is a tasty way to boost your intake of omega-3 and omega-6 fatty acids. One serving of this fish provides 220 mg of omega-3 fatty acids and 875 mg of omega-6.
You will not find federal guidelines on the consumption of these fatty acids, although the American Heart Association suggests including fish in your diet several times each week to increase the amount of fatty acids you eat. Both of these nutrients play a part in heart and cognitive health.

Nutritional Information Per Serving (without salt)
Calories: 244
Protein: 21g
Carbohydrates: 18g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 53mg
Sodium: 248mg
Fiber: 1g

Source: NetPlaces.com

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Sweet Potatoes

Sweet Potatoes with Onions and Apple is a dish best served, well, anytime. You don’t have to wait for a holiday to enjoy this delicious sweet potato recipe.

Sweet PotatoesPrep Time: 10 min
Cook Time: 30 min
Ready In: 40 min

Servings: 6

Ingredients
1 lb Sweet Potatoes (about 2 large)
½ tsp Canola Oil
1 cup Onion, thinly sliced
1 Apple, peeled and chopped
½ cup low-sodium Chicken Broth

Directions
Wash and dry sweet potatoes; pierce skins several times with fork. Microwave on high 5 to 8 minutes, or until tender.
While sweet potatoes are cooling, heat oil in large nonstick skillet over medium-high heat. Add onions; sauté until golden brown, about 10 minutes.
Add apple and chicken broth; cook until onions are tender and have caramelized.
Scoop cooked sweet potatoes from skins into microwave-safe dish; mash lightly.
Cover and microwave on high 1 to 2 minutes, or until potatoes are heated.
Top with sautéed onions and serve.

Tips & Notes
Sweet potatoes are a good food choice for diabetics as they are high in fiber and have a low glycemic index. Foods with a low glycemic index have less of an immediate impact on blood glucose levels, and therefore can help diabetics control their blood sugar.
The method used to cook sweet potatoes will affect their glycemic index; certain cooking methods spike the glycemic index of sweet potatoes and render them less desirable for diabetics.
Boiled or mashed sweet potatoes, for instance, are not recommended as they are digested faster, thus increasing their glycemic index and possibly causing blood sugar levels to spike. Similar to fiber, fat will slow the rate of digestion and therefore maintain the low glycemic index.
Sweet potatoes are good for diabetics because they contain a good deal of fiber, particularly when the skins are left on. The amount of fiber in a food slows down the rate of digestion of the starches. This action in turn lowers the glycemic index of the sweet potato and helps keep blood sugar levels within a manageable range.

Nutritional Information Per Serving
Calories: 127
Protein: 2g
Carbohydrates: 28g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 1mg
Sodium: 144mg
Fiber: 4g

Source: NetPlaces.com

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Vegetable and Bean Chili

Vegetable and Bean Chili is a delicious way to get a taste as big as Texas without adding the longhorn. This vegetable and bean variety is a must-try. Your family and friends will come back for seconds.

Vegetable and Bean ChiliPrep Time: 15 min
Cook Time: 30 min
Ready In: 45 min

Servings: 8

Ingredients
4 tsp Olive Oil
2 cups cooking Onions, chopped
½ cup Green Bell Pepper, chopped
3 cloves Garlic, chopped
1 small Jalapeño Pepper, finely chopped (include the seeds if you like the chili extra hot)
1 tbsp Chili Powder
1 tsp ground Cumin
1 (28 oz) can unsalted Tomatoes, chopped and undrained
2 Zucchinis, peeled and chopped
2 (15 oz) cans unsalted Kidney Beans, rinsed
1 tbsp chopped Semisweet Chocolate
3 tbsp chopped fresh Cilantro

Directions
Heat heavy pot over moderately high heat. Add olive oil, onions, bell pepper, garlic and jalapeño; sauté until vegetables are softened, about 5 minutes.
Add chili powder and cumin; sauté for 1 minute, stirring frequently to mix well.
Add tomatoes with juice and zucchini; bring to a boil. Lower heat and simmer, partially covered, for 15 minutes, stirring occasionally.
Stir in beans and chocolate; simmer, stirring occasionally, for additional 5 minutes, or until beans are heated through and chocolate is melted.
Stir in cilantro, and serve.

Tips & Notes
Beans are a nutritious choice for anyone—they’re low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they’re also a source of soluble fiber.
Soluble fiber binds to carbohydrates and slows their digestion and absorption all the way from belly to bloodstream, says Karen Collins, a nutrition adviser to the American Institute for Cancer Research, in Washington, DC.
This slow rise helps prevent wide swings in blood glucose levels. Soluble fiber may also help lower total and LDL (bad) cholesterol levels, which are risk factors for heart disease — a concern for folks with diabetes, who are at increased risk.
Keep in mind that beans are still carbohydrates, so you’ll need to factor them into your daily meal planning and carb counting, advises Ann Albright, a registered dietician. And when using canned beans, rinse and drain them to remove up to 40 percent of the sodium.

Nutritional Information Per Serving
Calories: 205
Protein: 12g
Carbohydrates: 35g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 156mg
Fiber: 13g

Source: NetPlaces.com

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