Ingredients:
3 teaspoons olive oil (light preferred
) 2 cups thinly sliced sweet onions (Vidalia preferred) (2 large)
3 cups 1/2-inch-think sliced carrots (about 5 large)
4-cups chicken broth from American Heart Association Low-Salt Cookbook or commercial low sodium broth
Dash of cayenne
2 teaspoons unsalted shelled pumpkins seeds or dry-roasted sunflower seeds (optional)
Chopped green onions (green part only) (optional)
Instructions:
Heat a stockpot or Dutch oven over medium heat. Add oil and swirl to coat bottom. Cook onions for 2-3 minutes or until translucent, stirring occasionally. Add carrots and cook for one to two minutes, stirring occasionally. Add broth. Increase heat to high and bring soup to a boil, 6 to 8 minutes. Reduce heat and simmer, uncovered, for 30 minutes, or until tender. Remove from heat. Stir in cayenne. Working in batches, process soup in a blender or food processor until smooth. Ladle into soup bowls and sprinkle with pumpkin seeds and green onions.
Chicken and Pasta Salad
Ingredients:
1 5-ounce package salad macaroni, cooked and drained
1 1/2 cups chopped, cooked chicken
1 cup chopped celery
1/2 cup sliced radishes
1/4 cup sliced green onions 1/2 cup mayonnaise (may use lowfat)
1/2 cup sour cream (may use lowfat)
1 teaspoon seasoned salt
1/4 teaspoon pepper
1 tomato, chopped
4 slices crisp fried bacon, optional (can also substitute lean beef or turkey bacon)
Instructions:
Combine macaroni, chicken, celery, radishes and green onions in bowl, mix well. Gently stir in mixture of mayonnaise, sour cream, seasoned salt and pepper. Chill, covered until serving time. Sprinkle with tomato and bacon just before serving.
Nutrient Analysis: Calories 262; Protein 16g; Carbohydrates 21g; Total fat 24g (with pork bacon); Fiber 1g; Sodium 453 mg.
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