Nov - Dec 2020

Ideas and Recipes from a Healthy Kitchen

By Margaret Furtado, MS RD LDN CYT and Joseph Ewing, RD LDN

 

The holidays are a wonderful time for getting into the kitchen and trying some favorite recipes.  You can even purchase pretty bottles or containers and give these two treats as gifts. Enjoy!

Broccoli & Cheddar Soup (a recipe for your slow cooker)
Prep Time: 5 minutes
Cook Time: ~ 2 hours 20 min
Servings: 6
 
Ingredients
3 lbs fresh broccoli, chopped with stems discarded
1 Tbsp extra virgin olive oil
1/2 tsp black pepper
1 tsp garlic powder
2 cups fat- free milk
1/2 cup reduced – fat cheddar cheese, cubed
 
Method of Preparation
1.    Place broccoli, oil, pepper, and garlic in 4-quart or larger slow cooker and add enough water* to cover.
2.    Cover and cook on high for 1 – 2 hours.
3.    Add milk and continue to cook for 15 minutes
4.    Finally, stir in cheese and continue cooking until cheese is melted.

* To add more flavor, try using a store bought low-sodium chicken broth.

Nutritional Information
Calories 190, protein 14 grams, total fat 7 grams, carbohydrates 20 grams, dietary fiber 6 grams, sugars 8 grams, sodium 280 milligrams
 
 
Tzatziki Greek Style Cucumber & Yogurt Dip
 
Prep Time: 20 minutes
Servings Size: 2 tablespoons
Servings: ~ 30 (can vary depending on size of the cucumbers)
 
Ingredients
2 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar
2 cloves garlic, minced finely
1/2 tsp kosher salt
1/4 tsp white pepper
1 cup low-fat Greek yogurt, strained
1 cup fat-free sour cream
2 medium cucumbers, peeled, seeded and finely diced
1 tsp fresh dill, chopped
 
Method of Preparation
1.    Combine olive oil, vinegar, garlic, salt, and pepper in a bowl, mix well.
2.    Using a whisk, blend the yogurt with the sour cream until smooth.
3.    Next, combine olive oil mixture to the yogurt mixture.
4.    Finally, add the cucumber and chopped fresh dill.
5.    Chill for at least two hours before serving.
 
* Try serving as a condiment for burgers, chicken and lamb. This can also be used as a dip for warm pita bread and vegetables.

Nutritional Information
Calories 25, protein 1 grams, total fat 1 gram, carbohydrates 2 grams, dietary fiber 0 grams, sugars 1 gram, sodium 40 milligrams