Vegetable Chowder  ½ cup onion, chopped  ½ cup red bell pepper, chopped  1 cup celery, chopped  1 cup cauliflower, chopped  1 cup carrots, diced  1 cup fresh broccoli, chopped  ¼ cup butter or margarine  2 cups shredded cheddar cheese  1 ½ cups 2% milk  3 cups water  3 chicken bouillon cubes  ½ cup flour  1 […]

Chicken Roasted with Turmeric and Sweet Potatoes  4 skinless chicken drumsticks (on the bone)  4 skinless chicken thighs (on the bone)  2 sweet potatoes (or yams)  2 large shallots  2 cloves garlic, minced  2 teas. ground turmeric  1 teas. garlic powder  1 teas. ground ginger  2 teas. kosher salt  ½ teas. Herbs de Provence (or […]

General Tso’s Chicken  1 lb. boneless skinless chicken breasts  2 medium scallions, separate whites and greens  ¼ cup reduced sodium soy sauce  1 large egg white  1 1-inch piece peeled fresh ginger  2 cloves garlic  3 Tbsp. hoisin  1 teas. sriracha sauce  ¼ cup cornstarch  1 cup reduced sodium soy sauce  1 Tbsp. plus 1 […]

Cream Cheese and Smoked Salmon Frittata  2 oz. smoked salmon  2 oz. low-fat cream cheese  1 ½ cups egg substitute  2 Tbsp. low-fat milk  2 Tbsp. chopped chives  1 Tbsp. chopped fresh dill  2 teas. olive oil  salt and pepper to taste  Place rack in center of oven.  Preheat oven to 375 degrees F.   In […]

Corn Chowder with Bacon and Cheddar  1 lb. frozen corn kernels, thawed  6 strips center-cut bacon, chopped  2 small onions, chopped  2 small potatoes, diced  1 12-ounde wedge cauliflower, stem intact  1 cup whole milk  3 ½ cups low sodium chicken broth  4 oz. shredded sharp cheddar cheese  2 cloves garlic, minced  ¼ teas. turmeric  […]

Halibut Stew  12 oz halibut fillets (or any firm white fish)  1 medium onion, chopped fine  1 14.5 oz can petite diced tomatoes  2 cups low sodium vegetable broth  ½ cup white wine (optional)  2 cups fresh spinach, shredded  ¼ cup fresh parsley  1 Tbsp. olive oil  salt and pepper to taste  Cut fish into […]

Slow Cooker Taco Chicken Stew  2 boneless skinless chicken breasts  1 medium onion, chopped  1 16 oz. can black beans, rinsed and drained  1 16 oz. can kidney beans, rinsed and drained  1 16 oz. can corn kernels, rinsed and drained  1 8 oz. can tomato sauce  2 14.5 oz. cans diced tomatoes with green chilies  1 […]

Slow Cooker Pork Roast with Sauerkraut  2 ½ lb. boneless pork loin roast  1 15oz, sauerkraut, drained  1 medium onion, sliced  ½ cup brown sugar  ½ cup apple juice  ½ Tbsp. ground cinnamon  ½ Tbsp. caraway seed  Place the pork loin roast in the slow cooker and place the sauerkraut over the top of the […]

Pumpkin Pancakes  1 cup canned pumpkin puree  2 cups whole wheat pastry flour  ¼ cup brown sugar  1 egg yolk  3 egg whites  2 cups fat-free milk  3 Tbsp. apple butter  2 teas. baking powder  1 teas. baking soda  ½ teas. ground nutmeg  ½ teas. ground ginger  Whisk the flour, baking powder, baking soda, nutmeg, and ginger […]