Curried Lentil and Potato Soup

This is a thick and hearty stick-to-your-ribs kind of soup that goes well with a crusty piece of bread. Plus, it fills you up without too many calories.

Yield: 8 servings
     1 tablespoon extra-virgin olive oil
     1 cup chopped onions
     3 large garlic cloves, minced
     2 large carrots, peeled and chopped
     1 tablespoon curry powder
     2 bay leaves
     1 carton (32 ounces) organic chicken broth
     1 can (28 ounces) of organic whole tomatoes
     2 sun-dried string figs, cut into small pieces,
        stems removed
     1 cup green lentils, sorted and rinsed
     2 cups diced red potatoes
     ½ teaspoon salt
                                                                                                                        ¼ teaspoon pepper

Heat oil over medium heat in a large soup pot. Add onions, garlic, and carrots and sauté for approximately 10 minutes until onions are translucent and have lightly browned. Add curry and bay leaves and stir to coat onions. Add chicken broth, tomatoes, figs, and lentils, stirring often to break up tomatoes. Bring to a boil, reduce heat, and simmer for 30 minutes, stirring occasionally. Add potatoes, increase heat to medium, and cook uncovered for an additional 30 minutes until potatoes are soft. Remove from heat, discard bay leaves, and place two-thirds of lentil mixture in a food processor. Add salt and pepper and process until mixture has pureed. Add puree back into soup pot, stir, and serve warm.

Nutritional information per serving (1/8 of recipe, 328 grams or approximately 1½ cups soup):
Calories: 187, Fat: 2 g, Cholesterol: 3 mg, Sodium: 633 mg,
Carbohydrate: 33 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 8 g

Pizza with Carmelized Onions and Roasted Tofu

This easy-to-make and highly nutritious pizza is loaded with taste and lacks only the gobs of saturated fat contained in regular pizza. Who knew whole-wheat pizza could taste this good?

Yield: 8 servings
     3 tablespoons extra-virgin olive oil
     2 tablespoons balsamic vinegar
     ¼ teaspoon salt
     ¼ teaspoon black pepper
     1 large red onion, sliced thinly
     7 ounces of firm, cubed tofu (½ a typical container, drained)
     1 tablespoon extra-virgin olive oil
     7 ounces of firm, cubed tofu (½ a typical container, drained)
     1 tablespoon extra-virgin olive oil
     3 large garlic cloves, sliced
     1 large Boboli 100% whole-wheat pizza crust
     2 teaspoons olive oil
     1 packet Boboli pizza sauce
     6 large black olives, pitted and sliced

Toppings:

Preheat oven to high broil. In a large mixing bowl, mix olive oil and balsamic vinegar, salt, and pepper. Line a baking sheet with aluminum foil and spray with olive oil cooking spray. Place onions on baking sheet and baste with balsamic mixture until onions are well coated. Add tofu to balsamic mixture, turn to coat, and set aside. Broil onions for approximately 6 minutes, turning occasionally, until tender and browned. Remove from oven and set aside, reduce heat in oven to 450°F. In a small skillet, add olive oil and garlic and sauté until garlic browns. Remove from heat and set aside.

Pizza:

Baste Boboli pizza crust with 2 teaspoons olive oil. Add packet of tomato sauce and spread evenly. Top sauce with onions, garlic, tofu (discard marinade), and olives. Bake pizza on oven rack or pizza stone for 10 minutes. Serve immediately.

Nutritional information per serving (1/8 of pizza):
Calories: 209, Fat: 12 g, Cholesterol: 0 mg, Sodium: 320 mg,
Carbohydrate: 20 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 7 g

Rachel's Tropical Salad

This recipe is named after my daughter Rachel, the designated "salad marker" in our home.

Dressing:
     2 garlic cloves
     1 tablespoon reduced-fat mayonnaise
     1 tablespoon Dijon mustard
     2 tablespoons water
     ¼ teaspoon white pepper
     ¼ cup balsamic vinegar
     1 teaspoon honey
     ¾ cup canola oil

Mix all ingredients except canola oil in a food processor, slowly drizzle in oil, blending until smooth.



Salad:

Yield: 4 servings
     1 cup baby spinach
     2 cups mixed greens
     1 ripe avocado, sliced
     1 mango, cut into small chunks
     1 cup sliced strawberries
     ½ cup toasted walnuts
     2 tablespoons crumbled goat cheese

Place greens in salad bowl; add avocado, mango, and strawberries. Place walnuts on aluminum foil sheet and toast for 3 minutes or until slightly browned. Add walnuts and cheese to salad. Add desired amount of salad dressing and toss.

Nutritional information per serving (¼ of salad recipe with approximately 1 tablespoon of dressing):
Calories: 339, Fat: 28 g, Cholesterol: 6 mg, Sodium: 74 mg,
Carbohydrate: 20 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 6 g