Broccoli and Cheese Soup
Serves 4 to 6.
Note: Use caution when blending hot liquids in a blender; do only small amounts at time and put a kitchen towel over the tightly covered top. From "Emeril 20-40-60," by Emeril Lagasse.
• 2 tbsp. olive oil
• 11/2 c. thinly sliced yellow onions
• 1 tbsp. sliced garlic
• 1 tsp. salt
• 1/4 tsp. cayenne pepper
• 5 c. chicken stock or canned low-sodium chicken broth
• 4 c. broccoli florets
• 11/2 c. (6 oz.) shredded medium-sharp Cheddar cheese
• Croutons, if desired
Directions
Heat olive oil in a 6-quart stockpot over medium heat. When hot, add the onions, garlic, salt and cayenne. Sauté until onions are soft and translucent, 4 to 5 minutes.
Add chicken stock and bring to a boil. Once stock is boiling, add the broccoli and cook until fork-tender, about 5 minutes.
Remove soup from heat and let cool slightly. Then purée soup, in batches, in a blender, adding the cheese in three additions while blending. Adjust seasoning if necessary, garnish with croutons, if desired, and serve hot.
Nutrition information per serving of 6:
Calories216Fat15 gSodium646 mgCarbs9 gSaturated fat7 gCalcium188 mg
Protein13 gCholesterol30 mgDietary fiber2 g
Diabetic exchanges per serving: 2 vegetable, 1 1/2 medium-fat meat, 1 1/2 fat.
Fish Tacos With Black Bean Salsa
Makes 8.
Note: Adapted from "Emeril 20-40-60," by Emeril Lagasse.
• 1 (15-oz.) can black beans, rinsed and drained
• 3/4 c. olive oil, divided
• 1 jalapeño, minced (and seeded, if you want a milder salsa)
• 1 tbsp. freshly squeezed lime juice
• 1 tsp. minced garlic
• 1/2 tsp. salt, divided
• 2 lb. skinless firm white fish fillets (such as snapper), trimmed and cut into 3-in. pieces
• 1/2 tsp. freshly ground black pepper
• 1/2 c. cornmeal
• 8 (6-in.) flour tortillas
• 3 c. thinly sliced or shredded romaine lettuce
• 4 lime wedges
•1/2 c. sour cream
Directions
In a medium bowl, combine black beans, 1/4 cup olive oil and jalapeño, lime juice, garlic and 1/4 teaspoon salt. Set aside.
Season fish evenly with remaining 1/4 teaspoon salt and black pepper. Dredge quickly in cornmeal, shaking to remove any excess, and set aside.
Heat a 12-inch sauté pan over high heat. Toast each tortilla for 30 seconds on one side in the hot sauté pan. Transfer to a plate and cover loosely with a clean kitchen towel to keep warm. In the same sauté pan, heat remaining 1/2 cup olive oil over medium-high heat. Add half the fish fillets, and sauté until just cooked through, about 2 minutes per side. Transfer to paper towels to drain. Repeat with remaining fillets.
To assemble tacos, divide shredded lettuce among them. Spoon black bean mixture onto lettuce and divide the fish fillets among the tortillas. Squeeze the lime wedges over the fish, dollop with sour cream, and fold tortillas to close. Serve immediately.
Nutrition information per serving:
Calories475Fat26 gSodium417 mg
Carbs29 gSaturated fat5 gCalcium87 mg
Protein29 gCholesterol72 mgDietary fiber5 g
Cheesy Breaded Pork Tenderloin Steaks
Serves 4. From "Sara Moulton's Everyday Family Dinners," by Sara Moulton.
• 1 pork tenderloin, trimmed (1 to 11/4 lb.)
• 1/2 c. seasoned Italian bread crumbs
• 1 oz. Parmesan cheese, grated
• 1 egg
• 3 tbsp. extra-virgin olive oil, divided
• Lemon wedges for garnish
Directions
Slice pork diagonally at a 45-degree angle into 8 pieces, each about 3/4 -inch thick. Don't worry if the pieces are not all the same size, but make sure they are all the same thickness.
Combine the bread crumbs and cheese in a shallow bowl. Lightly beat the egg with 1 tablespoon water in another shallow bowl. Dip each piece of pork into beaten egg, letting the excess drip off, then into the bread crumbs, packing the crumbs on all side.
Heat 11/2 tablespoon olive oil in a large skillet over high heat. Reduce the heat to medium and add pork pieces. Cook for 3 minutes, turn the slices, add the rest of olive oil to pan and cook for 3 minutes more, or until pork is golden.
Remove skillet from heat and let pork stand in the pan for 5 minutes. Serve with lemon wedge.
Nutrition information per serving:
Calories285Fat17 gSodium200 mg
Carbs7 gSaturated fat4 gCalcium92 mg
Protein26 gCholesterol87 mgDietary fiber1 g
Diabetic exchanges per serving: 1/2 bread/starch, 3 lean meat, 1 fat.
Spicy Pork Stir-Fry With Green Beans
Serves 4. Note: Hoisin sauce is a thick, sweet sauce found with the Asian foods at the supermarket. From "Emeril 20-40-60," by Emeril Lagasse.
• 3 tbsp. soy sauce, divided
• 1/4 tsp. freshly ground white pepper
• 1 lb. ground pork
• 1/4 c. chicken stock or canned low-sodium chicken broth
• 31/2 tbsp. hoisin sauce
• 1/2 tsp. crushed red pepper
• 1 tbsp. rice wine vinegar
• 1/2 tsp. cornstarch
• 1/4 c. peanut oil
• 12 oz. green beans, rinsed, ends trimmed, cut into 4-in. lengths
• 3 tbsp. thinly sliced garlic
• 11/2 tsp. dark Asian sesame oil
• Cooked white rice, for serving
Directions
In a mixing bowl, combine 2 tablespoons soy sauce, white pepper and ground pork. Mix well to combine, then set aside.
Make sauce by combining chicken stock, hoisin sauce, crushed red pepper, rice vinegar, cornstarch and remaining 1 tablespoon soy sauce in a bowl. Set aside.
Heat a wok or sauté pan over high heat until hot. Add peanut oil and when the oil is smoking, add green beans and cook, stirring frequently, until they are slightly wrinkled, 3 to 5 minutes. Using a slotted spoon, transfer the beans to a paper towel-lined plate, and set aside.
Add garlic to wok and cook briefly until fragrant, about 10 seconds. Add ground pork and stir-fry until no longer pink, about 11/2 minutes. Stir sauce mixture, add it to wok, and stir to combine. Bring liquid to a boil and cook until it begins to thicken, about 45 seconds.
Return green beans to wok and drizzle with sesame oil. Cook briefly until warmed through. Serve immediately, over hot rice, if desired.
Nutrition information per serving:
Calories436Fat32 gSodium960 mg
Carbs15 gSaturated fat8 gCalcium59 mg
Protein23 gCholesterol72 mgDietary fiber3 g
Diabetic exchanges per serving: 1 bread/starch, 3 medium-fat meat, 3 1/2 fat.
Peek inside homes for sale in the Twin Cities area.
