ROASTED CORN & PEPPER SOUP

Roasted Corn and Pepper Soup

 
This is a great recipe when the garden is overflowing. Any leftover soup can be used as a sauce to bake boneless chicken breasts.

INGREDIENTS
4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz chicken broth, low sodium
1 T chives, chopped (optional)


DIRECTIONS
Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 78.5

Total Fat:	0.8g
Total Carbs:	17.1g
Dietary Fiber:	3.3mg
Protein:	3.4g

ROASTED SWEET ONION DIP

ROASTED SWEET ONION DIP

8 servings

Ingredients: 

2 large sweet onions (Vidalia or Walla Walla), peeled and quartered

1 tablespoon olive oil

1 teaspoon salt, divided

1 whole garlic head

1/3 cup nonfat sour cream

1/4 cup fresh cilantro, packed

1 tablespoon fresh lemon juice

Directions:
1. Preheat oven to 425 degrees.

2. Place onion in a medium bowl and drizzle with olive oil then sprinkle with 1/2 teaspoon of the salt. Toss to coat.

3. Remove white paper skin from garlic head but do not peel or separate cloves. Wrap and seal garlic head in foil.

4. Place onion and garlic on a baking sheet and bake for 1 hour. Remove from oven and let cool for 10 minutes.

5. Chop onion and place in a medium bowl. Separate garlic cloves and squeeze out pulp then discard skins.

6. Add 1/2 teaspoon of salt, sour cream, cilantro and lemon juice to onion mixture and mix well. Cover and chill for 1 hour.

7. Serve with fresh vegetable sticks or Garlic Pita Chips

NUTRITION FACTS:
Serving Size: 1/8 of recipe (78 g)
Servings Per Recipe: 8

Amount per serving
Calories 62
Calories from fat 23
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 402 mg
Total Carbohydrates 9 g
Dietary Fiber 1 g
Sugars 1 g
Protein 2 g

ROASTED RED PEPPER DIP

ROASTED RED PEPPER DIP

Makes 3/4 cups

Ingredients: 

2 medium red sweet peppers 

2 tablespoons tomato paste

1 teaspoon sugar

1 teaspoon fresh thyme (or 1/4 teaspoon crushed and dried thyme)

1/4 teaspoon salt

Dash of red pepper flakes

1 clove garlic, chopped

Directions:
1. Roast the peppers:
Cut peppers into quarters and remove stem, seeds, and membranes.
Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
Bake in an oven at 425º for 20 minutes or until skin is blackened and blistered.
Remove peppers from oven and place in a paper bag. Close bag and let cool for 10 minutes.
Peel and discard skins.

2. Place peppers in a food processor, cover and blend until finely chopped.

3. Add tomato paste, sugar, thyme, salt, red pepper flakes and garlic. Cover and blend until smooth.

Options: For a different colored dip, try orange or yellow sweet peppers.

NUTRITION FACTS:
Serving Size: 1 tablespoon (122 g)
Servings Per Recipe: 12

Amount per serving
Calories 36
Calories from fat 2
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 73 mg
Total Carbohydrates 9 g
Dietary Fiber 2 g
Sugars 0 g
Protein 1 g

ROASTED VEGETABLE PIZZA

Prep Time: 15 mins

Cook Time: 45 mins

Total Time: 1 h

Ingredients

• 3 medium pepper(s), red, bell
• 1 medium onion(s)
• cooking spray, olive oil-flavored
• 16 ounce(s) whole wheat bread dough loaf, frozen
• 1/2 teaspoon pepper, red, crushed
• 1 cup(s) cheese, mozzarella, part-skim, shredded
• 1 cup(s) tomato(es), red or yellow, chopped
• 1 cup(s) cheese, queso fresco
• 2 tablespoon basil, fresh

Preparation

1. Halve sweet peppers, removing stems, membranes, and seeds. Place peppers, cut sides down, on a baking sheet lined with foil. Lightly coat onion strips with nonstick cooking spray. Place onion strips around peppers. Bake in a 425° oven for 10 minutes. Remove onions and set aside. Bake peppers for 10 to 15 minutes more or until skin is bubbly and browned. Wrap peppers in the foil; let stand for 15 to 20 minutes or until cool enough to handle. Using a paring knife, gently pull off the skin. Cut peppers into 1-inch-wide strips.

2. Meanwhile, lightly coat two 12-inch pizza pans with nonstick cooking spray. Divide bread dough in half. Pat half of the dough into an 11-inch circle in each pizza pan, building up edges slightly. Prick bottom of crust with a fork. Do not let rise. Bake in a 425° oven about 10 minutes or until browned. Remove from oven; cool on wire racks.

3. Lightly coat each crust with nonstick cooking spray; sprinkle with crushed red pepper. Top with mozzarella cheese, roasted peppers, roasted onion, and tomato. Sprinkle with queso fresco or feta cheese.

4. Bake in a 425° oven about 7 minutes or until cheese is melted and crusts are crisp. Sprinkle with basil or oregano.

 

Nutritional Info (Per serving):

Calories: 252, 

Saturated Fat: 1g, 

Sodium: 474mg, 

Dietary Fiber: 3g, 

Total Fat: 9g, 

Carbs: 32g, 

Cholesterol: 21mg, 

Protein: 14g

Exchanges: 

Vegetable: 0.5, 

Starch: 2, 

Lean Meat: 0.5

Carb Choices: 2

ROASTED PORK SALAD W/ GINGER-PINEAPPLE DRESSING

Roast Pork Salad With Ginger-Pineapple Dressing

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 12 ounce(s) pork, tenderloin
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 2 tablespoon mustard, honey
• 6 cup(s) lettuce, romaine
• 2 cup(s) pineapple
• pepper, cracked black
• 1/4 cup(s) dressing, low-fat mayonnaise-based
• 1/4 cup(s) pineapple juice, unsweetened
• 1 tablespoon mustard, honey
• 1 teaspoon ginger, fresh, grated

Preparation

Roast Pork Salad:
1. Preheat oven to 425° F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.

2. Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160° F.

3. To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.

Makes 4 servings.

Ginger-Pineapple Dressing:
In a small bowl, combine 1/4 cup low-fat mayonnaise dressing, 1/4 cup unsweetened pineapple juice or orange juice, 1 tablespoon honey mustard, and 1 teaspoon grated fresh ginger. Cover; chill until serving time.

Nutritional Info (Per serving):

Calories: 240, 

Saturated Fat: 2g, 

Sodium: 219mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 22g, 

Cholesterol: 60mg, 

Protein: 19g

Exchanges: 

Vegetable: 1, 

Fruit: 1, 

Lean Meat: 2.5, 

Fat: 1.5

Carb Choices: 1.5

APPLE & FENNEL ROASTED PORK TENDERLOIN

Apple-and-Fennel Roasted Pork Tenderloin

Prep Time: 15 mins

Cook Time: 1 h

Total Time: 1 h 15 mins

Ingredients

• 2 large apple, red, tart-sweet, such as Fuji or Braeburn, sliced
• 1 large fennel bulb(s), trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
• 1 large onion(s), red, sliced
• 1 2/3 tablespoon oil, canola, divided
• 1 pounds pork, tenderloin, trimmed
• 1 teaspoon salt, Kosher
• 1/4 teaspoon pepper, black ground
• 3 tablespoon vinegar, cider

Preparation

1. Position racks in upper and lower thirds of oven; preheat to 475°F.


2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds. 

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 2g, 

Sodium: 371mg, 

Dietary Fiber: 5g, 

Total Fat: 10g, 

Carbs: 23g, 

Cholesterol: 74mg, 

Protein: 25g

Carb Choices: 1

ROASTED BUTTERNUT SQUASH SOUP

Roasted Butternut Squash Soup

 

At our first Before & After gathering at the Downtown Disney Hilton in Orlando, we held our special dinner at Wolfgang Puck’s Grand Café. One of our chef-created, bariatric friendly, first courses was this amazing soup. We happily slurped it up and I was thrilled to be able to snag the recipe. It’s so simple, and truly delicious! – Susan Maria

One 4-pound butternut squash – halved, seeded, peeled, and cut into large chunks
2 Golden Delicious apples, peeled and cut in half, core removed
1 large Vidalia or sweet onion, peeled and cut in half
2 tablespoons olive oil
1 teaspoon garam masala spice blend – you can order this special blend from Penzeys.com or instead substitute Curry Powder (as long as you buy a fresh container!)
Kosher salt and freshly ground black pepper
4 cups chicken broth – Swanson Healthy Request Organic is very good

Preheat oven to 350 degrees. Arrange squash, apples, and onion in a large roasting pan. Drizzle with the olive oil, sprinkle with the garam masala, and season with salt and pepper. Roast until very soft, 45 to 60 minutes. Allow roasted vegetables to cool 10 to 15 minutes before proceeding. Puree the vegetables (plus any good stuff in the roasting pan) in a blender or food processor, adding enough chicken broth to blend smoothly. This soup is best when silky and creamy.

Pour into heavy saucepan and heat; adding remaining broth to adjust texture. Season with salt and pepper. Garnish with a tablespoon of toasted pumpkin seeds – called pepitas. Toast the pepitas in a little butter in a nonstick skillet with a sprinkle of salt and pinch of garam masala.

Makes 2 quarts
Per 2/3 cup serving:
Calories 155,
fat 2 g,
carbs 9 g,

protein 3 g

Thyme-Roasted Asparagus

Prep Time: 20 mins

Cook Time: 10 mins

Rest Time: 20 mins

Total Time: 30 mins

Ingredients

• 1 medium pepper(s), red, bell
• 2 tablespoon oil, olive
• 1 teaspoon thyme, fresh
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black
• 1 pounds asparagus
• 1 ounce(s) cheese, Parmesan, shaved
• 2 tablespoon parsley, fresh
• oil, olive
• pepper, cracked black

Preparation

1. Preheat broiler. Line a baking sheet with foil; set aside. Halve sweet pepper lengthwise; discard stem, membranes, and seeds. Place sweet pepper, cut sides down, on prepared baking sheet. Broil 4 to 5 inches from heat for 8 to 10 minutes or until blackened and blistered. Carefully bring foil up and around pepper halves to enclose. Let stand about 20 minutes or until cool enough to handle. Peel skin off sweet pepper. Cut sweet pepper into 1/2-inch-wide strips. Set strips aside.

2. Preheat oven to 400°F. In a small bowl, combine oil, thyme, salt, and freshly ground black pepper; pour over asparagus spears. Toss lightly to coat. Arrange spears in a single layer in a 15x10x1-inch baking pan. Bake, uncovered, for 10 to 12 minutes or until lightly browned and tender, turning asparagus once.

3. Arrange asparagus spears and sweet pepper strips on warm serving platter. Top with Parmesan cheese and parsley. If desired, drizzle with olive oil and sprinkle with cracked black pepper. Serve immediately.

Nutritional Info (Per serving):

Calories: 110, 

Saturated Fat: 2g, 

Sodium: 269mg, 

Dietary Fiber: 2g, 

Total Fat: 9g, 

Carbs: 5g, 

Cholesterol: 5mg, 

Protein: 4g

Exchanges: 

Vegetable: 1, 

Fat: 2

Carb Choices: 0.5

SESAME-ROASTED MUSHROOM & SCALLIONS

Sesame-Roasted Mushrooms and Scallions

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

• 2 tablespoon oil, toasted sesame
• 2 tablespoon soy sauce, reduced-sodium
• 1 tablespoon ginger, fresh, grated
• 1 tablespoon garlic, minced
• 4 teaspoon vinegar, rice
• 1/2 teaspoon pepper, black ground
• 1 1/2 pounds mushrooms, shiitake, oyster and white, thickly sliced
• 2 bunch(es) scallion(s) (green onions), cut into 2-inch pieces
• 1 tablespoon sesame seeds

Preparation

1. Preheat oven to 450°F.


2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan.

3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds. 

SERVES 6

Nutritional Info (Per serving):

Calories: 109, 

Saturated Fat: 1g, 

Sodium: 205mg, 

Dietary Fiber: 4g, 

Total Fat: 6g, 

Carbs: 12g, 

Cholesterol: 0mg, 

Protein: 5g

Carb Choices: 1

ROASTED SALMON

Roasted Salmon

 

Ingredients
2 5-ounce pieces salmon with skin
2 teaspoons extra-virgin olive oil
1 tablespoon chopped chives
1 tablespoon fresh tarragon leaves (optional)
Directions

Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with
2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is
cooked through, about 12 minutes. (Check if fish flakes easily with fork after
it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal
spatula, lift salmon off skin and place salmon on serving plate. Discard skin.
Sprinkle salmon with herbs and serve.

Serves 2

Nutritional Analysis
(per serving)
Calories 241 Cholesterol 78 mg
Protein 28 g Sodium 62 mg
Carbohydrate trace Fiber trace
Total fat 14 g Potassium 698 mg
Saturated fat 2 g Calcium 18 mg
Monounsaturated fat 7 g

ROASTED SALMON W/ SHIITAKE, LEEK, & ARUGULA SALAD

Roasted Salmon with Shiitake, Leek & Arugula Salad

Need to eat and run? No problem. Roasting the fish and vegetables in one pan keeps cleanup to a minimum. 

Serves 4

1/2 lb. shiitake mushrooms, stemmed and sliced 1/4 inch thick
1 medium leek, white and light-green parts only, halved lengthwise, rinsed well, and sliced 1/8 inch thick
3 Tbs. extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 medium lemon
4 skinless salmon fillets, 6 to 8 oz. each
3 lightly packed cups (3 oz.) baby arugula

---

Position a rack in the center of the oven and heat the oven to 450°F. Line a large rimmed baking sheet with parchment.
In a medium bowl, toss the mushrooms, leek, oil, 1/2 tsp. salt, and 1/4 tsp. pepper.
Finely grate the lemon zest. In a small bowl, mix the zest with 1 tsp. salt and 1/4 tsp. pepper.
Arrange the salmon on the baking sheet, rub the lemon zest mixture on the tops and sides of the fillets, and scatter the mushrooms and leeks around the fish in a single layer.
Roast until the vegetables are tender and the fish is opaque in the center, about 15 minutes. If the fish finishes cooking before the vegetables, transfer it to a plate and continue to roast the vegetables until tender, 3 to 5 minutes more.
Combine the arugula and roasted vegetables in a large bowl. Squeeze about 1 Tbs. juice from the lemon onto the vegetables and toss to combine. Season to taste with salt, pepper, and more lemon juice. Divide the mixture among four serving plates. Top each salad with a piece of the fish and serve.

Serving Suggestions

Serve with Honey-Lemon-Glazed Cauliflower.

nutrition information (per serving):
Calories (kcal): 410; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 1.5; Protein (g): 41; Monounsaturated Fat (g): 9; Carbohydrates (g): 8; Polyunsaturated Fat (g): 3.5; Sodium (mg): 530; Cholesterol (mg): 105; Fiber (g): 2;

ROASTED RED PEPPER HUMMUS

Roasted Red Pepper Hummus


Healthy spread of pureed chick peas, tahini, yogurt, and spices.

Ingredients

1/2 cup canned garbanzo beans (chickpeas), unsalted , drained
1 tbsp tahini
1 oz plain yogurt
2 medium garlic cloves , minced
1 tbsp minced onion
1 pinch ground cayenne (red pepper) (to taste)
1 pinch black pepper (to taste)
2 oz roasted red peppers with brine (2 peppers)

Directions 1 Add the canned chickpeas, roasted red peppers, and sesame tahini in a blender and mix until smooth.
2 When finished, pour in the rest of the ingredients and blend until smooth.

Nutrition Facts
Makes 12 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	24.5
Total Carbs	3 g
Dietary Fiber	0.5 g
Sugars	0.5 g
Total Fat	0.9 g
Saturated Fat	0.1 g
Unsaturated Fat	0.8 g
Potassium	31.5 mg
Protein	1 g
Sodium	20 mg