Thai peanut vegetable soup




4 serving 

Each serving provides (each serving 1 1/2 cups) 

3 greens 
3 condiments
1/4 snack
1/4 healthy fat

4 cups unsalted vegetable stock (reserve 3 Tablespoons for the PB2)
2 cups buttercup squash
1/2 cup roasted red pepper
1 garlic clove minced
1 teaspoon turmeric
1/4 teaspoon salt
2 Tablespoon shallots
1 cup zucchini chunks
1/2 cup lite canned coconut milk
4 Tablespoons PB2
1 cup unsweetened almond milk
1/2 teaspoon red pepper flakes
3 1/2 cups chopped mushrooms
cilantro


Preheat oven to 350. Remove the skin from the buttercup and remove seeds. Cut into medium cubes and put on a cookie sheet. Roast till a fork can go through easily. While the squash is roasting put the broth; garlic; turmeric; roasted red peppers; salt; shallots and the zucchini chunks in a pot. Add your buttercup squash to the pot with everything else and come to a medium boil. Cook for approximately 15 minutes or till everything is tender. Remove from heat and blend till smooth. Add back into the pot and add your coconut milk; red pepper flakes and almond milk. Mix your PB2 with the reserved 3 Tablespoon stock. Add this PB2 mixture to your soup in the pot. Add your sliced mushrooms.  Add some chopped fresh cilantro to each bowl.












Comments

Post a Comment

Popular posts from this blog

Cottage cheese chips

Image
1 serving  Each serving provides  1/2 leaner 1 condiment  3/4 cup 2% cottage cheese  1/2 teaspoon everything but bagel seasoning  Preheat oven to 350. Mixed the 2 items together. Line a cookie sheet with parchment paper and lightly spray with nonstick spray. Put 1/2 teaspoon mounds on cookie sheet and bake for approximately 8 minutes. Always double check oven because every oven is different. It also depends on if you want them more cooked. Cook just till they start to brown around the edges. Take out of oven; cool just for a minute or so then gently pull off. They will get crispy. Approximately 24 chips but that depends on your size and how many you eat before you count!  As you can see some of mine got very brown experimenting with the correct time in oven. 
Read more

Chicken verde casserole

Image
4 servings each serving provides   2 greens  2 3/4 condiments  1 leaner  1 healthy fat INGREDIENTS •             20 oz frozen cauliflower florets (about 4 cups) •             4 oz low-fat cream cheese, softened •             1 lb cooked chicken, shredded •             ½ cup Salsa Verde •             ½ tsp kosher salt •             ⅛ tsp ground black pepper •             1 cup shredded sharp reduced-fat cheddar cheese •             ¼ cup low-fat plain Greek yogurt •             1 Tbsp chopped fresh cilantro (optional) INSTRUCTIONS 1.            Put your cauliflower in a microwave safe dish and cook for 10-12 minutes or until fork tender. Add the cream cheese and microwave for another 30 seconds. Stir. 2.            Add the chicken, salsa verde, salt, pepper, cheddar cheese, greek yogurt, and cilantro. Stir. 3.            Bake in a preheated oven at 375 degrees (F) in an ovenproof casserole dish for 20 minutes. OR you could microwave on high for 10 minutes. 4.            Serve hot.
Read more

Sour Cream Beef Bake

Image
Makes 6 servings Per serving 1 Lean 1 2/3 Green 2 Condiments 1 1/2 Cup cauliflower rice 15 ounces cooked 85-94% lean ground beef 1 1/2 Cup Rao's marinara sauce 1/2 Cup sour cream 1 1/2 Cup 1% cottage cheese 2 Cups reduced fat shredded cheese 1/2 Cup green onion 1/2 Teaspoon salt 1 Teaspoon pepper This recipe can be made into a complete lean and green by increasing the cauliflower rice to 5 cups or 3 cups cauliflower rice and 2 cups zucchini cubes. And increase the Raos to 2 cups.  The breakdown then would be   Serves 6 Each serving provides  1 lean  3 greens 2 condiments  Preheat oven to 350. Place the cauliflower rice in a 2.5-quart baking dish. Microwave 4-5 minutes or until tender but not mushy.  After cooking, set aside (leave in the casserole dish). In a large skillet or pot, cook the ground beef over medium-high heat until browned, 7-10 minutes.  Drain and stir in the tomato sauce, salt, and pepper. In a mixing bowl, stir together the cottage cheese and sour cream. Mix in th
Read more