Month: February 2019

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Won Ton Soup In Under 2 Minutes

My love affair with  Won Ton Soup started my senior year in college, when I would eat a can every  night!  I was young, and on a budget, and didn’t think about the high  sodium, or MSG, that is often found in canned soup.  I just knew it tasted great and filled me up, and before I knew it I was sooooo skinny!  Now I know why …. each serving in this soup has only 75 calories!   So remember those soup bowls in the first of our “SOUPer Bowl” series?  Well go ahead and serve these up in one of those, and then have some ice cream for dessert.

 

 

Ingredients serves 6 Cost
1 8 Chicken pot stickers defrosted $1.14*
2  1 box Organic Chicken Stock $1.99
3 5 ounces white mushroom slices $1.00*
4

 

 3 scallions chopped

 Total

 $ .0.30*

$4.43 ($1.10 per serving)
You can purchase bread bowls at
  Panara Bread for $1.99

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

Nutrition Facts Per Serving ( does not include bread bowl)
Calories 75
Carbs 9.1g
Fats 1.3g
Protein 5.4g
Sugar 0.5g
Fiber 1.4g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Defrost 8 pot stickers in microwave. ( if you would like three per person calories will go up)

Step 2:   While pot stickers are defrosting slice 3 scallions.

Step 3:  Add the scallions and half the carton of mushroom slices to your pot .

Step 4:  Pour in the entire box of the  organic chicken stock, and add the pot stickers as well to the pot.

Step 5:  Heat on m/h until soup is boiling.

Step 6: Enjoy!

 

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Mock Wedding Soup In Under 3 Minutes

Here is our version of a quick and easy wedding soup you can throw together in under 3 minutes. By substituting the veal meatballs for cut up sausages, you save time without skimping  on flavor  Using the riced cauliflower instead of  acini de pepe  saves you calories and carbs,  a win win. So when  you are in the mood for a  nice hot soup, on a cold winter night, this high protein soup will hit the spot.

Ingredients serves 4 Cost
1 1 package  garlic chicken sausages $2.99
2  1 box free range chicken broth $1.99
3 1/2 bag spinich $1.00*
4

 

 1 bag frozen riced cauliflower

 Total

 $ 1.99

$7.97($1.99 per serving)

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

Nutrition Facts Per Serving 
Calories 200
Carbs 4.3g
Fats 9g
Protein 25.3g
Sugar 1.6g
Fiber 1.9g
Source: MyFitnessPal

 

Directions

Step 1:  Cut all five sausages into bite size pieces.

Step 2:   Pour the whole carton of soup into your pot, and add half a bag of spinach as well as your cut up sausages.

Step 3:  While soup is warming  microwave your cauliflower in a microwave safe dish.  When it is ready remove any water if any and add to soup.

Step 4:  Heat till boiling.

Step 5: Enjoy!

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Lentil Soup in under 4 minutes

 

Sometimes I come up with a recipe for a Whats in the Fridge Wednesday, or a Fun Tip Friday and it is so good, that I turn it into a Min Din. That is the case with this Lentil Soup Recipe.  It is quick, easy, low cal,delicious, and so cost friendly.  When you need to warm your tummy, on a cold winter night, this hearty soup is your go to recipe. ( I felt it needed some salt and pepper to taste so add to your bowl to your liking.)

Ingredients serves 6 Cost
1 1 package  precooked lentils $3.29
2  1 box hearty vegetable soup $1.99
3 1 carton white mushroom slices $1.99
4

 

 3/4 container diced yellow onions

 Total

 $ 1.79

$9.03 ($1.50 per serving)
You can purchase bread bowls at
  Panara Bread for $1.99

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

Nutrition Facts Per Serving ( does not include bread bowl)
Calories 118
Carbs 20.1g
Fats 0g
Protein 9.3g
Sugar 3.7g
Fiber 7.5g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Place the lentils in a large pot sprayed with a bit of olive oil spray.

Step 2:   Add the mushrooms to the lentils and start breaking the lentils and mushrooms up with a handy dandy chopping tool. ( See Top Pick Section for tool.)

Step 3:  Add the onions and give it all a good stir.

Step 4:  Pour in the entire box of the hearty vegetable soup.

Step 5:  Heat on m/h until soup is boiling.

Step 6: Enjoy!

 

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Soycatash Soup Bowls

It’s “Souper” Bowl month!!!  This is the first of 4 soup recipes to warm your tummy on cold winter nights.  When I planed to do a whole month of soup recipes, I didn’t  know that February 4 is National Soup Day.  Since i don’t believe in coincidences,  I know this was divine intervention to bring you just what the Dr. ordered.  This soup only has 3 ingredients and can be prepared  in under 5 minutes.   Serve them up with some crusty french bread, or in a cute little soup bowl, no matter what you choose, I am sure you will enjoy.
Ingredients serves 5 Cost
1 1 package  Apple Chicken Sausage $3.99
2  1 box Roasted Tomato Corn Soup $2.99
3 1 bag frozen Soycatash $2.29
  Total $9.27 ($1.85 per serving)
You can purchase bread bowls at
  Panara Bread for $1.99

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Facts Per Serving ( does not include bread bowl)
Calories 298
Carbs 35.4g
Fats 11.1g
Protein 18.4g
Sugar 16.8g
Fiber 26.6g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Cut your sausage in bite size pieces.

Step 2:   In a large pot pour entire box of soup .

Step 3:  Add the whole bag of soykatash, and cut up sausages.

Step 4:  Put lid on pot and heat till boiling.

Step 5:  If desired, prepare bread bowl by cutting a circle in the top and then removing some of the bread inside.  Or serve with your favorite bread, or crackers.

Step 6: Enjoy!

 

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Zucchini Sausage Boats

I have always loved the idea of serving food in vegetables, or fruit for that matter.  In fact at every party I have thrown over the years it seems to be a pattern.  Whether it was pumpkin soup in pumpkins or lemon sorbet in lemons, it gives your food a touch of elegance.  Hence I bring you sausage in zucchini boats.  Don’t worry, since nothing goes to waste in the kitchen, you can use the inside of your zucchini for so many great things, from zucchini muffins to the little zucchini hearts  you can find on our Instagram page.  With Valentine’s day around the corner, it’s a great time to serve this up, and then surprise your loved ones with some homemade zucchini hearts.

Ingredients serves 4 Cost
1 1 package  Jalapeno Chicken Sausage $2.99
2 2 long Zucchini $1.78 (.89 a piece)
3 1 C  Roasted Garlic Marinara Sauce $0.66*
4 4 ounces Almond Mozzarella Style Shreds $1.75*
   Total $7.18 ($1.79per serving)
 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Facts Per Serving
Calories 214
Carbs 13.5g
Fats 10.5g
Protein 18.5g
Sugar 5g
Fiber 2.5g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Cut your zucchini in half length wise and  microwave for 5 minutes.

Step 2:   With a spoon carefully remove the center of zucchini, and save for later use.

Step 3:  Spray a fry pan with some olive oil spray and place each zucchini in pan and add one sausage to the center of each zucchini vessel.

Step 4:  Pour the sauce evenly over all of the boats.

Step 5: Sprinkle the almond cheese on top, and cover with a lid till all the cheese melts and ingredients are all hot.

Step 6: Enjoy!