Whole Wheat Pasta Bean Soup

What You Need:

2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
14 oz. chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped

How to Make It:

Place 1 tsp of the oil into a heavy 5 qt. pot.
Place the pot over medium high heat and stir in the onions.
Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender.
Stir in 2 tsp of the minced garlic and cook 30 seconds or until fragrant.
Pour in 4 C of the water and the chicken broth and stir well.
Bring the liquid to a brisk boil then stir in the pasta and carrots and boil for 5 minutes.
Remove 3/4 C of the cannellini beans and set aside.
Place the remaining cannellini beans into the pot.
Stir in the broccoli, zucchini and green beans.
Bring the mixture back to a brisk boil and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic and water into the blender.
Add the parsley leaves and Parmesan cheese and puree until smooth.
Remove the soup from the heat and stir in the tomatoes and puree mixture.

Makes 4 servings

Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve with soup with crusty whole grain bread for a delicious lunch or dinner idea.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds

Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g;
Cholesterol 2 mg; Sodium 361 mg

Watercress Chicken in Mustard Sauce

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What You Need:

3 tsp olive oil, divided
1 pint of grape tomatoes
1/2 tsp garlic minced
4 boneless, skinless chicken breasts
1/2 C of flour
3/4 C of chicken broth
3 tbsp Dijon mustard
3 tbsp sour cream
1 tbsp chives, snipped
1 bunch of watercress

How to Make It:

Place 1 tsp of the oil into a skillet placed over medium high heat.
Add the tomatoes to the oil and cook, shaking the pan a few times, for 3 minutes or until just beginning to soften.
Stir in the garlic and cook 30 seconds.
Remove the tomatoes and garlic to a serving bowl.
Coat the chicken breasts with the flour shaking off any excess flour.
Place the remaining oil into the same skillet.
Place the coated chicken into the heated oil and cook 5 minutes.
Turn and continue cooking 5 minutes or until the chicken is no longer pink and the juices run clear.
Remove the chicken to a plate and keep warm.
Pour the chicken broth into the skillet and stir to scrap any brown pieces from the bottom of the skillet.
Add the mustard and sour cream and whisk until well blended.
Simmer the mixture for 1 minute or until just starting to thicken.
Remove the sauce from the heat and stir in the chives.
Place the watercress on a plate and arrange the chicken over the watercress.
Place the tomatoes over the top of the chicken and cover with the sauce.

Makes 4 servings

This chicken dish is a great quick meal for a weeknight dinner. To clean watercress, cut about 1 in. off the bottom of the bunch before untying it. Wash it under cold water and let it drain well. Tear into smaller pieces or leave it whole if you prefer. Watercress has a slight pepper taste making a great match to this chicken and mustard sauce meal.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 14 minutes 30 seconds
Total Time: approximately 24 minutes 30 seconds

Nutritional Information: (approximate amounts per serving)
Calories 215; Fat 6g; Saturated Fat 2g; Carbohydrates 9g; Protein 29g; Fiber 1g;
Cholesterol 70 mg; Sodium 451 mg

Sweet Pepper Cheeseburger

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What You Need:

1 tsp olive oil
1 green bell pepper, sliced thin
1 sweet red bell pepper, sliced thin
1 sweet yellow bell pepper, sliced thin
1 onion, sliced thin
1 garlic clove, minced
1 tbsp balsamic vinegar
4 slices of mozzarella cheese
1/4 C of mustard
4 hard rolls, split and toasted
8 lettuce leaves
1 tomato, sliced thin

How to Make It:

Preheat the broiler.
Pour the oil into a skillet and place the skillet over medium heat.
Add all the peppers, onions and the garlic and sauté 5 minutes or until crisp tender.
Drizzle the vinegar over the vegetables and toss to coat.
Spread the mustard over the top of roll.
Spoon the vegetables over the bottom of each roll.
Place a slice of cheese over the vegetables.
Place the bottom of the rolls on a broiler pan.
Place the pan in the broiler and broil 4 inches from the heat for 2 minutes or until the cheese melts.
Top each sandwich with a couple slices of tomato and a lettuce leaf and cover with the top of the bun.

Makes 4 sandwiches

This tasty burger is great for those who are trying to cut back on their meat intake. The sautéed vegetables give it a low fat twist. For something a little different try a couple of fresh basil leaves on each sandwich instead of the lettuce leaves. You can also make a great sauce by mixing together 1/4 C of mayonnaise and 1/2 tsp of horseradish together and spreading it on the buns instead of the mustard.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 7 minutes
Total Time: approximately 22 minutes

Nutritional Information: (approximate amounts per serving)
Calories 278; Fat 10g; Saturated Fat 3g; Carbohydrates 39g; Protein 9g; Fiber 3g;
Cholesterol 13 mg; Sodium 456 mg

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