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Parsnip Soup

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Ingredients

  • 1 Tablespoon vegetable oil
  • 1 white or yellow onion (chopped)
  • 1/2 cup celery (chopped)
  • 3 cloves garlic (chopped or 3/4 teaspoon garlic powder)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 cups parsnips (chopped, about 1 pound)
  • 1 cup potato (peeled and cubed)
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 1 Tablespoon margarine (unsalted, or butter)
  • 1 teaspoon ranch or Italian seasoning
  • 1/2 cup cheddar cheese (optional)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Heat the oil in a large saucepan over medium heat. Add the onion and celery and cook until soft, about 5 minutes.
  3. Add the garlic, salt, and pepper. Cook for 1 minute.
  4. Stir in the parsnips, potato, broth, and water. Bring to a boil, then reduce heat to simmer for 20 minutes or until the parsnips and potatoes are soft. 
  5. Stir in the margarine or butter and let the soup sit uncovered for 5 minutes.
  6. Puree the soup in batches in a blender, using the manufacturer’s directions for pureeing hot liquids.
  7. Return soup to the pot. 
  8. Heat the soup before serving, stirring in water if it seems too thick.

Makes 6 servings

Cabbage Pancakes with Dill Sauce

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Ingredients

Pancakes

  • 4 eggs
  • 1/2 cup flour
  • 2 cups shredded cabbage
  • 1 small carrot, grated
  • 2 green onions, thinly sliced
  • 1/2 cup shredded cheese
  • 1 teaspoon canola oil

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Blend eggs. Add flour and mix until it resembles a loose batter. If the batter is thick and does not easily run off a spoon, at 1/4 cup of water.
  3. Add the vegetables and mix together until vegetables are coated.
  4. In a medium skillet, heat oil on medium heat. Reduce to medium-low
  5. Once hot, add 1/2 cup of cabbage mixture in a mound. Cover and cook for 3-5 minutes, until bottom begins to brown.
  6. Carefully flip and cook for another 3-5 minutes until both sides are brown and center is cooked through.
  7. Repeat with remaining mixture to make 4 pancakes.
  8. Top with yogurt sauce.

Makes 4 pancakes

Ingredients

Yogurt Sauce

  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon dry dill
  • 2 Tablespoons lemon juice
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a small bowl, mix together yogurt, dill, lemon juice, pepper, and garlic. 
  3. Spread on top of savory pancakes.

Chicken Blueberry Salad with Grapefruit Vinaigrette

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Ingredients

For the salad

  • 2 ½ cups chopped lettuce
  • 1 cup of cooked or canned chicken in chunks or cubes
  • 1 cup fresh blueberries
  • 2 Tablespoons nuts of choice
  • ¼ cup dressing (try the grapefruit vinaigrette in the next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Combine ingredients in a large bowl.
  3. Divide between smaller bowls and serve.

Makes 2-3 servings

Download recipe

Ingredients

For Grapefruit Vinaigrette

  • ½ cup oil
  • ¼ cup grapefruit juice
  • 2 teaspoons vinegar
  • 1-3 teaspoons honey
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • Salt and pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.

  2. Place ingredients in a jar, then seal and shake. Alternatively, mix ingredients in a glass or stainless steel bowl with a fork or whisk.

  3. Place in the refrigerator and let stand 15 minutes or longer to blend flavors.

  4. Use to dress cold or warm salads, marinate meat or vegetables, or pour over vegetables 30 minutes before roasting.

  5. Store extra dressing in the refrigerator and use within 3 days. After 3 days, freeze or discard remaining dressing.

     

Makes 1 cup

Ham & Black Bean Soup with Peach Salsa

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Ingredients

For the soup

  • 2 15-ounce cans black beans, drained and rinsed
  • 1 teaspoon canola oil
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 1½ cups diced cooked ham
  • 1 10-ounce can tomatoes and green chilies or diced tomatoes, undrained
  • 2 cups low-sodium broth
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper or red chili flakes (optional)
  • Juice of 1 lime (or 2 Tablespoons lime juice or lemon juice)
  • Salt and pepper to taste
  • Garnishes: low-fat sour cream, low-fat shredded cheese, peach salsa (see next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Rinse and drain beans.
  3. Place beans in a bowl and partially mash with a potato masher or fork, or pulse in a blender or food processor. Set aside.
  4. Heat oil in a medium-sized pot. Add onion, garlic, and ham and cook until lightly browned, about 5 minutes.
  5. Add beans, tomatoes and green chilies, broth, and spices. Cover and simmer for about 30 minutes, stirring occasionally. You may need to add water if soup is too thick.
  6. Stir in lime/lemon juice, salt, and pepper.
  7. Serve warm with garnishes.

Makes 6 1-cup servings

Ingredients

For peach salsa

  • 2 tomatoes, chopped or 1 cup canned
  • ¼ onion, diced
  • 1 cup canned peaches, drained and chopped
  • 1 Tablespoon cilantro, chopped
  • Salt and lemon/lime juice to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mix all ingredients in a bowl. Toss well to blend. Chill before serving.
  3. Enjoy with fresh vegetables, whole grain chips, whole wheat crackers or on top of soup.

Makes 2 cups

Veggie Stuffed Pitas

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Ingredients

  • 2 zucchinis (medium, 2 1/2 cups chopped)
  • 4 carrots (medium, 1 1/4 cups grated)
  • 2 cups broccoli (chopped)
  • 12 ounces cheddar cheese, low-fat
  • 1/2 teaspoon oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable oil
  • 12 mini pitas (6 inch)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.
  3. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.
  4. Grate the cheese and put into a separate bowl. Measure oregano, pepper, garlic powder, onion powder and mix together.
  5. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, remove from heat.
  6. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.

Makes 12 servings

Stuffed Peppers with Lentil Meat Sauce

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Ingredients

  • 5 large peppers
  • 1 1/2 cups brown rice 
  • 1 1/2 cups CNP Meat Sauce with Lentils  
  • 5 Tablespoons low-fat cheese
  • 1 Tablespoons CNP Mexican Seasoning (optional)
  • Chopped jalapeños or carrots (optional)
  • 1 4-ounce can chopped black olives (optional)
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Cook rice and set aside.
  3. Preheat oven to 350°F. Spray a baking sheet (any size) with nonstick spray.
  4. Wash peppers. Cut off tops and scoop out seeds. To help them stand up, take a small slice off of the bottom. Trim around the stem of the peppers. Throw away the stem. Chop the trimming and bottom parts of the pepper, then set aside. 
  5. Mix CNP Mexican Seasoning into CNP Meat Sauce with Lentils for extra spice.
  6. Place peppers in 9×13-inch baking dish coated with nonstick spray. 
  7. Layer inside each pepper a Tablespoon of low-fat cheese, and then even amounts of rice and lentil sauce until the peppers are mostly filled. Sprinkle each top with chopped pepper from the trimmed top and bottom along with any desired extra ingredients like chopped jalapeños, carrots, or black olives.
  8. Cover with foil and bake at 350°F for 4o minutes. The peppers will change to a deeper color as they cook.
  9. If desired, sprinkle a little more cheese on each pepper after the 40 minutes, and then bake for another 5-8 minutes, or until cheese is melted. 

Makes 5 servings

1 pepper per serving

 

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