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Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
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Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

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Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

0004_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

0001_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

 

Skinny Cheesecake

When we were in high school The Cheesecake Factory was all the rage. In fact, if a guy from our high school wanted to impress a girl, he could score mega points by taking her to The Cheesecake Factory. As we were graduating high school and heading to college, one of our girlfriends reported back to us after a first date at The Cheesecake Factory: the date was great, but she was never going back to The Cheesecake Factory—apparently she found out that one slice of her fave cheesecake contained more calories than she should get in the entire day– eeks!

So now that we live in New York City and our clients are requesting lower calorie versions of their favorite dessert (cheesecake), we figured we better get on the case! Here’s our lightened up creation!
(Psst… we’re always creating lightened up dishes, so if you would like to try more, please feel free to search this site! And here are a few to try… our  Chicken Wafflewich, our our Maryland inspired Crab Cakes, our Southern- inspired Not-So-Fried Chicken and our apple inspirations like our no sugar- added Apple Pie.
And now we made this light version of a New York cheesecake!   Enjoy this, and try to take your time and savor it, it’s so delish!

 

Skinn_Cheesecake_EB_logo

So when Eggland’s Best, who we just happen to be the spokespeople for because we love that they use a proprietary hen feed so that their eggs have more nutrients (like 4 times the vitamin D and twice the omegas of other eggs and 25% less saturated fat!), announced they were having a contest inspired by your state, we couldn’t have been more excited! We started thinking New York…Cheesecake, apples, bagels, the list goes on and on! We started with this cheesecake for fun, but stay tuned for the New York-inspired dish we share with EB!

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Enjoy this, and try to take your time and savor it, it’s so delish, it’s hard to resist eating it any slower than in a New York Minute!

Skinny Cheesecake
Makes 16 servings

Ingredients
Oil in a spray container
9 whole graham crackers, broken in half
2 tablespoons unsalted butter, melted
2 tablespoons water
1 8-ounce packages low-fat Neufchatel cream cheese, softened (or low-fat cream cheese)
3 8-ounce package fat free cream cheese, softened
¾ cup sugar
1 cup nonfat plain Greek yogurt
2 large eggs plus 3 egg whites (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
2 tablespoons all-purpose flour
1 teaspoon vanilla extract
2 teaspoons finely grated lemon zest
Pureed strawberries, optional
Directions:
1. Preheat the oven to 350 degrees F. Spritz a 9-inch spring-form pan with oil until lightly coated.
2. Pulse the graham crackers in a food processor until crumbled. Add the butter and water and pulse until moistened. Firmly press the crumbs onto the bottom of the pan. Bake for 8 minutes; allow to cool while you prepare the filling.
3. In a large mixing bowl, beat both cream cheeses and the sugar on medium-high speed for 5 minutes or until smooth. Add the yogurt and beat on low.
4. In a small bowl, whisk together the 2 eggs and 3 egg whites and add to the cheese mixture. Next add the flour, vanilla and lemon zest. Beat for 3 minutes on medium-high until creamy and fluffy. Pour over the crust.
5. Place cheesecake in the oven. On the rack below the cheesecake, place a shallow dish or pan filled halfway with warm water. Bake until the cake is set but the center still jiggles, about 1 hour. Turn off the oven. Keep the door closed and let the cheesecake sit inside for 20 minutes.
6. Remove the cake and transfer to a cooling rack. Run a knife around the edge, and let cool to room temperature. Refrigerate overnight or about 8 hours. Enjoy!

Skinny Cheesecake
 
Author:
Serves: 16
Ingredients
  • Guiltless Cheese Cake
  • Makes 16 servings
  • Ingredients
  • Oil in a spray container
  • 9 whole graham crackers, broken in half
  • 2 tablespoons unsalted butter, melted
  • 2 tablespoons water
  • 1 8-ounce packages low-fat Neufchatel cream cheese, softened, (or low-fat cream cheese)
  • 3 8-ounce package fat free cream cheese, softened
  • ¾ cup sugar
  • 1 cup nonfat plain Greek yogurt
  • 2 large eggs plus 3 egg whites
  • 2 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • 2 teaspoons finely grated lemon zest
  • Pureed strawberries, optional
Instructions
  1. Directions:
  2. Preheat the oven to 350 degrees F. Spritz a 9-inch spring-form pan with oil until lightly coated.
  3. Pulse the graham crackers in a food processor until crumbled. Add the butter and water and pulse until moistened. Firmly press the crumbs onto the bottom of the pan. Bake for 8 minutes; allow to cool while you prepare the filling.
  4. In a large mixing bowl, beat both cream cheeses and the sugar on medium-high speed for 5 minutes or until smooth. Add the yogurt and beat on low.
  5. In a small bowl, whisk together the 2 eggs and 3 egg whites and add to the cheese mixture. Next add the flour, vanilla and lemon zest. Beat for 3 minutes on medium-high until creamy and fluffy. Pour over the crust.
  6. Place cheesecake in the oven. On the rack below the cheesecake, place a shallow dish or pan filled halfway with warm water. Bake until the cake is set but the center still jiggles, about 1 hour. Turn off the oven. Keep the door closed and let the cheesecake sit inside for 20 minutes.
  7. Remove the cake and transfer to a cooling rack. Run a knife around the edge, and let cool to room temperature. Refrigerate overnight or about 8 hours. Enjoy!
Nutrition Information
Serving size: 1 piece Calories: 188 Fat: 5 g Saturated fat: 3 g Carbohydrates: 26 g Sugar: 23 g Sodium: 297 mg Protein: 9 g

Nutrition Facts Per Serving (without topping): 188 Calories, 5 g Fat, 3 g Saturated Fat, 69 mg Cholesterol, 297 mg Sodium, 26 g Carbohydrate, 0 g Fiber, 23 g Sugar, 9 g Protein

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Skinny_Cheesecake_collage

Lentil Vegetable Soup

We have the fondest memories of coming home to our Mom’s homemade soup. She always creates great, hearty soups from scratch, and once a week was soup night at our house. We’d come home from a long day of school followed by soccer practice, and we were always so hungry when we got home that we could barely wait to dive in to what we knew would be a delicious meal. Her soups are always hearty and super satisfying, yet packed with veggies. One of our faves was (and still is!) her Lentil Soup, so this Lentil Vegetable Soup is inspired by it. And it’s great if you’re trying to add more vegetarian meals to your repertoire or if you’re in search of a great meal for Meatless Monday!

 

Psst…

Love comfort food, but hate the calories and what it does to your waistline? Try some of these lightened-up comfort food recipes:

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

Lentil Soup2

 

This soup is warm and comforting. And unlike many stews and casseroles that are packed with fat and calories and may contribute to weight gain as they rely on fatty cuts of meat, lots of cheese or butter to make them flavorful, this soup is only 194 calories! The red lentils in this recipe break down during cooking to create a thick and creamy soup—without any added fat (or the calories that come with it!). Lentils are rich in fiber and protein, so they‘re great for weight loss since they keep you satisfied until your next meal. Not only that, lentils, beans, and other legumes are an inexpensive (and healthy!) way to add protein to a dish without any meat.

More nutritional bonuses?

The flavorful spice, turmeric’s active compound, curcumin, is a potent antioxidant with powerful anti-inflammatory properties.¹ It has been shown to support cognitive function, ease bloating and gas caused by indigestion, and help stabilize blood glucose levels.² With its savory flavor and bright yellow color, turmeric powder makes a great addition to your list of pantry staples! Serve this soup with a green salad on the side for a complete and healthy meal!

 

Lentil Soup1

 

Lentil Vegetable Soup

Makes 6 servings

 

Ingredients

1 ½ cups red lentils

1 tsp. turmeric powder

1/2 tsp. sea salt

1/2 tsp. cayenne pepper

1 Tbs. cumin powder

1 heaping tsp. Mexican oregano*

4 cloves garlic, finely chopped

2 carrots, diced

2 celery stalks, diced

1 onion, diced

5 cups water

Sliced green onions for garnish, optional

 

Directions:

Clean lentils by discarding any moldy beans or small rocks, then rinse until the dirty water runs clear. In a clean bowl, add lentils and cover with filtered water; soak overnight.

Rinse and drain lentils. In a medium pot, combine all ingredients. Bring to a boil, reduce heat, and simmer for about 20-25 minutes or until lentils are tender. While the lentils are cooking, keep the pot partially covered and stir occasionally. Enjoy!

*Another variety of oregano can be substituted

Nutrition Facts: 194 Calories, 1 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 231 mg Sodium, 34 g Carbohydrate, 7 g Fiber, 2 g Sugar, 13 g Protein

 

Lentil Vegetable Soup
 
Author:
Serves: 6 servings
Ingredients
  • 1 ½ cups red lentils
  • 1 tsp. turmeric powder
  • 2 tsp. sea salt
  • ½ tsp. cayenne pepper
  • 1 Tbs. cumin powder
  • 1 heaping tsp. Mexican oregano*
  • 4 cloves garlic, finely chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 5 cups water
  • Sliced green onions for garnish, optional
Instructions
  1. Clean lentils by discarding any moldy beans or small rocks, then rinse until the dirty water runs clear. In a clean bowl, add lentils and cover with filtered water; soak overnight.
  2. Rinse and drain lentils. In a medium pot, combine all ingredients. Bring to a boil, reduce heat, and simmer for about 20-25 minutes or until lentils are tender. While the lentils are cooking, keep the pot partially covered and stir occasionally. Enjoy! *Another variety of oregano can be substituted
Nutrition Information
Calories: 194 Fat: 1 Saturated fat: 0 Carbohydrates: 34 Sugar: 2 Sodium: 231 Fiber: 7 Protein: 13 Cholesterol: 0

 

Lentil Soup Collage

 

Sources:

¹https://umm.edu/health/medical/altmed/herb/turmeric

²http://draxe.com/turmeric-health-benefits/

Spicy Carrot Fries

 

As you probably know by now, long before the days when we became registered dietitians and personal trainers, we grew up in a very healthy household where our mom, who was basically a hippie (minus the drugs 🙂 ) cooked all of our mostly plant-based meals from scratch. There is one story we always reminisce about nowadays that cracks us up—and we love to give our Mom a hard time…

At five years old when we were on a family road trip, our mom promised us we could stop at McDonald’s for our first time and we could try their hamburger and fries. We were so excited!  We waited in the car with my Dad and my Mom came back to the car, we drove off, and she had conveniently “forgotten” the fries.

Luckily for us, our mom made some pretty delicious healthy fries, so we didn’t feel the urge to get McD’s fries after we tried them.  And thanks to our Mom’s influence, we are always experimenting with our own veggie fries (you may remember our Skinny Zucchini Fries, our Sweet Potato Fries, our Celery Root Fries, our Crispy Homemade Fries, and our Smoked Paprika Chips.)

 

Spicy Carrot Fries 1

And now, we couldn’t resist whipping up these babies!

When it comes to fries, carrots may not be the first vegetable that comes to mind, but these Spicy Carrot Fries are baked, not fried, so they have only a fraction of the fat and calories as traditional fries. One serving also has 509% of your daily value for Vitamin A, an important nutrient for vision, bone health, and a strong immune system.

And these fries may help your weight loss efforts thanks to the cayenne pepper in this recipe that may act as an appetite suppressant. Capsaicin, responsible for the heat in chili peppers, causes a slight increase in metabolism and helps you burn a few extra calories.¹ For an added bonus, try sprinkling a little cayenne in your soups, salad dressings, or dips or make these fries often! 🙂

 

Spicy Carrot Fries 2

Spicy Carrot Fries

These Carrot Fries make a delicious snack with plenty of fiber to keep you full until your next meal, or you can serve them as a flavorful side dish—or even as an appetizer. Feel free to experiment with your favorite herbs and spices!

 

Makes 3 servings

Ingredients

1 lb. carrots

Olive oil spray

1/8 tsp. sea salt

1/2 tsp. garlic powder

2 tsp. chili powder blend

Pinch of cayenne pepper

Directions:

Preheat oven to 400 F. Wash carrots and pat them dry. Cut into even, large-sized strips. Place in a large bowl and spray about 5 times with olive oil spray. Toss to coat, add seasonings and toss again until evenly coated. Place on a large baking sheet lined with parchment paper and bake for 20-25 minutes or until tender. Cool for a few minutes then enjoy!

Nutrition Facts: 71 Calories, 1 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 213 mg Sodium, 16 g Carbohydrate, 5 g Fiber, 7 g Sugar, 2 g Protein

 

Spicy Carrot Fries
 
Prep time
Cook time
Total time
 
Author:
Serves: 3 servings
Ingredients
  • 1 lb. carrots
  • Olive oil spray
  • ⅛ tsp. sea salt
  • ½ tsp. garlic powder
  • 2 tsp. chili powder blend
  • Pinch of cayenne pepper
Instructions
  1. Preheat oven to 400 F. Wash carrots and pat them dry. Cut into even, large-sized strips. Place in a large bowl and spray about 5 times with olive oil spray. Toss to coat, add seasonings and toss again until evenly coated. Place on a large baking sheet lined with parchment paper and bake for 20-25 minutes or until tender. Cool for a few minutes then enjoy!
Nutrition Information
Calories: 71 Fat: 1 Saturated fat: 0 Carbohydrates: 16 Sugar: 7 Sodium: 213 Fiber: 5 Protein: 2 Cholesterol: 0

 

Source:

¹http://www.medicalnewstoday.com/articles/267248.php

Healthy Carrot Fries Collage

Strawberry “Milkshake”

We love a good milkshake. In fact, we went through a nearly 8-month-long phase when we were kids where we requested a milkshake every night for dessert.  And to be honest, who could blame us? 🙂 There’s just something so satisfyingly delicious about a rich, creamy milkshake.  So we’re always creating smoothies and shakes when we get a craving for one that have just a fraction of the calories of the real deal!  (Have you tried our Healthy Chocolate Shake or our Cinnamon Fruit Milkshake, just to name a couple?).

This strawberry milkshake is a great summer treat, without the extra fat! With whole strawberries and frozen yogurt, you can have a diner milkshake experience right at home–only guilt-free!  Plus, since eight strawberries have more vitamin C than an orange, this decadent dessert is not only good for boosting immunity, but it’s great for your skin, too, since vitamin C assists in collagen formation.  Plus, the antioxidants, fiber and phytonutrients in strawberries have been found to reduce total cholesterol levels. Yup, we’re pretty psyched to bring you all these health benefits in a decadent-tasting treat.  So don’t be shy, grab a spoon and dig in! 🙂

Strawberry_Milkshake_sm_Logo

 

Strawberry “Milkshake

Serves 4

Ingredients

¾ Cup Almond Milk (Skim milk or any other non-dairy milk works too)

2 Cups of Vanilla Non-Fat (or low fat) Frozen Yogurt

1 ½ Cups of Frozen Strawberries

½ tsp Vanilla Extract

 

Directions

Be sure to place the almond milk (or any other liquid, if you are using one) in the blender first. Then add the frozen yogurt, frozen strawberries, and vanilla extract. Start the blender on low, then gradually increase to high. Stop when you have reached your desired consistency. Divide evenly amongst four glasses and enjoy!

 

Nutrition Facts per Serving

Calories: 146

Carbohydrates: 30 g

Fat: 0 g

Saturated Fat: 0g

Trans Fat: 0 g

Cholesterol: 5 mg

Protein: 5 g

Sodium: 93 mg

Sugar: 25 g

Fiber: 2 g

Calcium: 20% RDA

Strawberry "Milkshake"
 
Author:
Recipe type: Dessert
Serves: 4 Servings
Ingredients
  • ¾ Cup Almond Milk (Skim milk or any other non-dairy milk works too)
  • 2 Cups of Vanilla Non-Fat (or low fat) Frozen Yogurt
  • 1 ½ Cups of Frozen Strawberries
  • ½ tsp Vanilla Extract
Instructions
  1. Be sure to place the almond milk (or any other liquid, if you are using one) in the blender first. Then add the frozen yogurt, frozen strawberries, and vanilla extract. Start the blender on low, then gradually increase to high. Stop when you have reached your desired consistency. Divide evenly amongst four glasses and enjoy!
Nutrition Information
Serving size: 1 glass Calories: 146 Fat: 0 g Saturated fat: 0 g Unsaturated fat: 0 g Trans fat: 0 g Carbohydrates: 30 g Sugar: 25 g Sodium: 93 mg Fiber: 2 g Protein: 5 g Cholesterol: 5 mg

 

Creamy Corn Chowder

It’s National Soyfoods Month! And people always ask us about soy—should they eat it—and is it safe? Especially vegetarians seem to want to know since it’s a great vegan source of protein.

Soy foods offer a great plant –based source of protein, as well as fiber, calcium and the phytonutrient, isoflavones, which helps to keep your heart and bones healthy. In the Asian cultures they’ve been eating soy foods for centuries and they have a much lower risk of breast and prostate cancer and heart disease. We simply recommend sticking to the whole soy food, not the processed form that you find in some foods. Whole soy foods are those like edamame, tofu, soy milk, soybeans, miso and tempeh. Processed soy foods have been made when the soy protein isolates have been pulled out of the original soy food and placed into a food—like in soy powders, in some bars and soy meals. Like with all foods, we like the real deal, and don’t recommend going for the processed version, this way you’ll reap the benefits without the downsides.

Potato & Corn Soup

So why not start today with a little extra boost in your nutrients? Start with this recipe including soy milk – Creamy Corn Chowder! (And for more of our recipes with soy try Choco-nilla Oats & Quinoa Swirl and our Barbeque Spice Rubbed Tofu)

Note: when it comes to soy foods, we do recommend choosing organic; otherwise it’s likely genetically modified and we just don’t know the long term effect of GMO foods yet.

 

Creamy Corn Chowder

Serve: 6

 

Ingredients

2 cups water

3 medium Russet potatoes, cut into 1/2 inch cubes with skin

1/2 large onion, chopped

1 tsp vegetable bouillon powder

2 tsp dried parsley

1/4 tsp salt

1/4 tsp pepper

1 (14.5 oz) can cream style corn

1 small red bell pepper

1 cup vanilla soymilk

 

Directions

  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Be careful not to over blend which would cause the potatoes to become gummy; blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!

 

Nutrition Facts per serving (about 1 cup): 153 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 320 mg sodium, 34 g carbs, 3 g fiber, 4 g sugar, 5 g protein

 

Creamy Corn Chowder
 
Author:
Serves: 6
Ingredients
  • 2 cups water
  • 3 medium Russet potatoes, cut into ½ inch cubes with skin
  • ½ large onion, chopped
  • 1 tsp vegetable bouillon powder
  • 2 tsp dried parsley
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (14.5 oz) can cream style corn
  • 1 small red bell pepper
  • 1 cup vanilla soymilk
Instructions
  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Being careful not to over blend which would cause the potatoes to become gummy, blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!!
Nutrition Information
Calories: 153 Fat: 1 g Saturated fat: 0 g Carbohydrates: 34 g Sugar: 4 g Sodium: 320 mg Fiber: 3 g Protein: 5 g Cholesterol: 0 mg