Simple Clam Chowder

This clam chowder recipe is easy and tastes even better the next day. The protein in the milk benefits hair and skin, and the vitamin B12 from the clams and B6 from the potatoes nourish hair. Garnish with additional fresh thyme.

Yield: 12 servings (serving size: 1 cup)

2 bacon slices
2 cups chopped onion
1 1/4 cups chopped celery
1/2 teaspoon salt
1/2 teaspoon dried thyme
2 garlic cloves, minced
6 (6 1/2-ounce) cans chopped clams, undrained
5 cups diced peeled baking potato (about 1 pound)
4 (8-ounce) bottles clam juice
1 bay leaf
3 cups fat-free milk
1/2 cup all-purpose flour (about 2 1/4 ounces)

Cook bacon in a large Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon; set aside. Add onion, celery, salt, thyme, and garlic to drippings in pan; cook 4 minutes or until vegetables are tender.

Drain clams, reserving liquid. Add clam liquid, potato, clam juice, and bay leaf to pan; bring to a boil. Reduce heat, and simmer 15 minutes or until potato is tender. Discard bay leaf.

Combine milk and flour, stirring with a whisk until smooth. Add flour mixture to pan; bring to a boil. Cook 12 minutes or until thick, stirring constantly. Add clams; cook 2 minutes. Sprinkle with bacon.

CALORIES 257 (10% from fat); FAT 2.9g (sat 0.6g,mono 0.6g,poly 0.7g); IRON 26.6mg; CHOLESTEROL 67mg; CALCIUM 242mg; CARBOHYDRATE 27.9g; SODIUM 475mg; PROTEIN 28.5g; FIBER 2g

Cooking Light, JANUARY 2008

Turkey Sausage-Gnocchi Soup

Gnocchi are small, quick-cooking dumplings usually made from potatoes. Look for shelf-stable vacuum-packed packages of gnocchi with the dried pasta in your local supermarket. Serve this hearty main-dish soup with a crisp green salad.

Prep: 1 minute; Cook: 14 minutes

Preparation Time: 1 minute minutes
Cooking Time: 14 minutes minutes
Yield: 7 servings (serving size: 1 cup soup and about 1 tablespoon cheese)

1 (4.5-ounce) link hot turkey Italian sausage
2 cups water
1 (16-ounce) package vacuum-packed gnocchi (such as Bellino or Vigo)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
1/2 cup (2 ounces) grated fresh Parmesan cheese

1. Remove casings from sausage. Cook sausage in a large Dutch oven over medium-high heat until sausage is browned, stirring to crumble.

2. Add 2 cups water and next 3 ingredients to pan; bring to a boil. Reduce heat, and simmer 4 to 5 minutes or until gnocchi float to the top of pan. Ladle soup into bowls; sprinkle each serving evenly with cheese.

CALORIES 182 (21% from fat); FAT 4g (sat 1.7g,mono 0.0g,poly 0.0g); IRON 0.7mg; CHOLESTEROL 22mg; CALCIUM 134mg; CARBOHYDRATE 25.1g; SODIUM 809mg; PROTEIN 10.5g; FIBER 0.5g

Oxmoor House, APRIL 2009

Southwestern Chicken and White Bean Soup

Try the extra zing of flavor from the fresh cilantro. It adds a nice burst of color to the dish as well. Simply toss some of the distinctive herb on top of the soup just before serving.

Prep: 2 minutes; Cook: 13 minutes

Preparation Time: 2 minutes minutes
Cooking Time: 13 minutes minutes
Yield: 6 servings (serving size: 1 cup)

2 cups shredded cooked chicken breast
1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
Cooking spray
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup green salsa
Light sour cream (optional)
Chopped fresh cilantro (optional)

1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.

2. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desire.

CALORIES 134 (19% from fat); FAT 3g (sat 0.5g,mono 0.6g,poly 0.5g); IRON 1.1mg; CHOLESTEROL 40mg; CALCIUM 22mg; CARBOHYDRATE 8.5g; SODIUM 623mg; PROTEIN 18g; FIBER 1.8g

Oxmoor House, APRIL 2009

Beefy Corn and Black Bean Chili

This dish has the flavor and aroma of a chili that has simmered all day—and only you have to know it hasn't. Dress it up with a dollop of sour cream and sliced green onions, and serve it with Cheesy Cheddar Corn Bread.

Prep: 1 minute; Cook: 27 minutes

Prep Time: 1 minute
Cook Time: 27 minutes
Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 1 pound ground round
• 2 teaspoons salt-free chili powder blend (such as The Spice Hunter)
• 1 (14-ounce) package frozen seasoned corn and black beans (such as Pictsweet)
• 1 (14-ounce) can fat-free, less-sodium beef broth
• 1 (15-ounce) can seasoned tomato sauce for chili (such as Hunt's Family Favorites)
• Reduced-fat sour cream (optional)
• Sliced green onions (optional)

Preparation

1. Combine beef and chili powder blend in a large Dutch oven. Cook 6 minutes over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.

2. Stir in frozen corn mixture, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes, stirring occasionally.

3. Ladle chili into bowls. Top each serving with sour cream and onions, if desired.

Nutritional Information

Calories: 193 (14% from fat, Fat: 3g (sat 1g,mono 1g,poly 0.3g) Protein: 20g Carbohydrate: 20g

Fiber: 3.4g Cholesterol: 40mg Iron: 2mg Sodium: 825mg Calcium: 0.0mg

Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009

Corn and Potato Chowder

Ideal for a weeknight supper, this vegetarian-friendly soup can be made ahead and reheated just before serving. Ladle a bowl alongside a green salad and slice of hearty bread.

Yield: 4 servings

Cooking spray
1 1/2 cups pre-chopped green bell pepper
1 cup chopped green onions, divided (about 1 bunch)
2 cups frozen corn kernels
1 1/4 cups water
1 teaspoon seafood seasoning (such as Old Bay)
3/4 teaspoon dried thyme leaves
1/8 teaspoon ground red pepper
1 pound baking potatoes, cut into 1/2-inch pieces
1 cup half-and-half
1/4 cup chopped parsley
3/4 teaspoon salt
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper and 3/4 cup green onions, and sauté 4 minutes or until lightly browned.

Increase heat to high; add corn, water, seafood seasoning, thyme, red pepper, and potatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove from heat, and stir in half-and-half, chopped parsley, and salt. Place about 1 1/2 cups soup in each of 4 bowls; sprinkle each with 2 tablespoons cheese and 1 tablespoon green onions.

CALORIES 343 (27% from fat); FAT 10.2g (sat 6.4g,mono 3.1g,poly 0.5g); IRON 2.5mg; CHOLESTEROL 41mg; CALCIUM 219mg; CARBOHYDRATE 53.3g; SODIUM 654mg; PROTEIN 11.5g; FIBER 7g

Cooking Light, JANUARY 2006

Chicken Corn Chowder

In this recipe, corn kernels pureed with milk create the rich, smooth texture of classic chowder. A tossed salad makes a perfect pairing for this easy meal.

Yield: 4 servings

1 tablespoon butter
6 green onions
2 tablespoons all-purpose flour
2 cups chopped cooked chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (10-ounce) packages frozen corn kernels, thawed and divided
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups fat-free milk
1/2 cup (2 ounces) preshredded cheddar cheese

Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.

While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.

CALORIES 394 (26% from fat); FAT 11.5g (sat 5.8g,mono 3.4g,poly 1.4g); IRON 2.2mg; CHOLESTEROL 84mg; CALCIUM 293mg; CARBOHYDRATE 40.7g; SODIUM 534mg; PROTEIN 35.5g; FIBER 4.5g

Cooking Light, JULY 2006

Corn, Clam, and Mussel Chowder

Fresh vegetables, hearty seafood, and crumbled bacon make this quick-cooking soup a robust one-dish meal. A tomato and fennel salad completes the menu.

Preparation Time: 40 minutes minutes
Yield: 6 servings (serving size: 1 1/2 cups)

2 bacon slices, chopped
1 cup chopped onion
3/4 cup chopped celery
3/4 teaspoon chopped fresh thyme
2 cups diced red potato
2 (8-ounce) bottles clam juice
2 cups fresh corn kernels
20 mussels (about 1 pound), scrubbed and debearded
3/4 cup half-and-half
1/2 cup 2% reduced-fat milk
3 tablespoons all-purpose flour
2 (6 1/2-ounce) cans minced clams, liquid reserved
1/4 teaspoon salt
Thyme sprigs

1. Heat a large Dutch oven over medium heat. Add bacon to pan; cook 5 minutes or until browned, stirring occasionally. Add onion, celery, and chopped thyme to pan; cook 8 minutes or until softened, stirring frequently. Add potato and bottled juice; bring to a boil. Reduce heat to medium-low; cook, covered, 9 minutes or until potatoes are tender.

2. Stir in corn and mussels; bring to a boil. Cover and cook 5 minutes or until mussels open; discard any unopened shells. Combine half-and-half, milk, and flour in a small bowl; stir with a whisk. Stir half-and-half mixture and clams into pan; cook 2 minutes or until slightly thickened. Stir in 2 tablespoons reserved clam liquid and salt. Garnish with thyme sprigs, if desired.

Tomato and fennel salad: Combine 4 cups torn romaine lettuce, 1 cup halved cherry tomatoes, and 1 cup sliced fennel bulb in a large bowl. Combine 1 1/2 tablespoons balsamic vinegar, 2 teaspoons honey, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper in a small bowl. Gradually add 1 tablespoon extra-virgin olive oil, stirring constantly with a whisk. Pour vinaigrette over lettuce mixture; toss well.

CALORIES 233 ; FAT 7.3g (sat 3.4g,mono 1.7g,poly 1.4g); CHOLESTEROL 37mg; CALCIUM 99mg; CARBOHYDRATE 29.6g; SODIUM 674mg; PROTEIN 14.3g; FIBER 3g; IRON 3.6mg

Cooking Light, JULY 2009

Nigella Lawson's Granola

4 1/2 cups (450 grams) old-fashioned rolled oats (not instant)

1 cup (150 grams) whole raw almonds

1 cup (90 grams) raw sunflower seeds

1 cup (90 grams) raw pumpkin seeds

1/2 tablespoon (5 grams) wheat germ (optional)

1 1/2 teaspoons ground cinnamon

1 teaspoon salt

3/4 cup (180 ml) apple sauce

2 tablespoons canola, corn, or sunflower oil

1/4 cup (60 ml) honey

1/3 cup (80 ml) brown rice syrup or golden syrup

3/4 cup (160 grams) light brown sugar

1 - 2 cups dried fruits (cranberries, cherries, apricots, dates, figs, and/or raisins (optional)

Directions:

Preheat oven to 325 degrees F (165 degrees C) and place the oven racks in the upper and lower thirds of the oven.

Butter, or spray with a non stick vegetable spray, two baking sheets.In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon and salt.

In another bowl, stir together the apple sauce, oil, honey, brown rice syrup (golden syrup), and brown sugar.

Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid.

Divide the granola evenly between the two baking sheets and bake for about 35 - 40 minutes or until golden brown, stirring occasionally so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.)

Remove from oven and place on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will become crisp and dry as it cools.

Make sure to break up any large clumps of granola while the mixture is still warm.

Once the granola has completely cooled, add the dried fruit(s), and store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.

Serve plain or with milk and fresh fruit.

Makes about 10 cups.

Source: Lawson, Nigella. 'Feast'. Hyperion. New York: 2004

Granola Balls

from Whole Foods

Makes about 12

These homemade treats are perfect for your child's lunch box and your kids will have a ball helping you shape them.

Ingredients

2 cups old-fashioned rolled oats
1/2 cup unsweetened shredded coconut
1/2 cup creamy peanut butter
1/2 cup honey
1/4 cup packed brown sugar
1/2 cup 365 Organic Everyday Value™ Hullabaloo Mix or other favorite trail mix

Method

Preheat the oven to 350°F. Spread the oats and coconut on a baking sheet. Place in the oven and toast for 10 minutes, stirring occasionally, until lightly browned.

Meanwhile, combine the peanut butter, honey and brown sugar in a small saucepan over medium heat. Cook until the brown sugar has completely dissolved, stirring continuously so as to prevent scorching.

Add the toasted oats and coconut to the peanut butter mixture along with the trail mix and stir to combine. Set aside to cool for 10 minutes.

Working with dampened hands, shape into 12 one-inch balls and refrigerate for at least an hour before serving.

Nutrition

Per serving (1 granola ball/51g-wt.): 220 calories (80 from fat), 9g total fat, 3g saturated fat, 6g protein, 30g total carbohydrate (3g dietary fiber, 19g sugar), 0mg cholesterol, 50mg sodium

Granola Muffins

From the NYT 12/7/09

"These substantial breakfast muffins are sort of like bran muffins, but they have a little crunch. When I make a batch, I freeze what doesn’t get eaten the first day and thaw them in the microwave."

1 cup granola

1/2 cup low-fat milk

1 cup golden raisins

1 cup whole wheat flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large or extra large eggs

1/4 cup mild honey, such as clover

1/2 cup buttermilk or plain low-fat yogurt

1/4 cup canola oil

1 teaspoon vanilla extract

1. Preheat the oven to 375ºF with a rack in the middle. Oil 12 muffin cups. Combine the granola and milk in a bowl and let sit for 30 minutes. Meanwhile, cover the raisins with hot water and soak for 15 minutes. Drain and dry on paper towels.

2. Sift together whole wheat flour, baking powder, baking soda, and salt.

3. In medium bowl, beat together the eggs, honey, buttermilk or yogurt, canola oil and vanilla. Quickly whisk in the flour, then fold in the granola and raisins. Combine well

4. Spoon into muffin cups, filling each about 3/4 full. Bake 20 to 25 minutes, until lightly browned. Cool in the tins for 10 minutes, then unmold and cool on a rack.

Yield: 12 muffins

Advance preparation: These will be good for a couple of days, and freeze well. Thaw overnight or in the microwave.

Martha Rose Shulman can be reached at martha-rose-shulman.com.

Granola recipe 2

Granola from NYT

"I used to make a rich holiday granola, but often it burned and stuck to the baking sheets. One of the reasons: I used wheat germ, which browns more quickly than oats.

Now I keep the heat low in my oven and line my backing sheets with parchment. Be sure to stir the granola every 10 to 15 minutes, and switch the trays from top to bottom each time you stir. If you want to make a smaller amount, you can halve this recipe."

6 cups flaked or rolled oats

2 cups oat bran

1/2 cup flax seeds, coarsely ground

1/2 cup coconut, flaked or shaved (optional)

1 cup chopped nuts (I recommend almonds and pecans)

1/2 to 1 teaspoon freshly grated nutmeg (to taste)

2 to 3 teaspoons ground cinnamon (to taste)

1/2 to 3/4 teaspoon salt (optional)

1/3 cup canola oil

1/2 cup mild honey, such as clover

1 tablespoon vanilla

1 to 2 cups raisins (optional)

1. Preheat the oven to 325 degrees. Line two baking sheets with parchment. Toss together all of the dry ingredients except the raisins in a very large bowl. Combine the oil, honey and vanilla in a saucepan or in a measuring cup, and warm over low heat or heat at 50 percent power in a microwave. Do not let the mixture come to a simmer. Stir into the dry ingredients. Stir to coat evenly.

2. Spread the granola mixture on the sheet pans, and bake for about 45 minutes to one hour until golden, stirring every 10 to 15 minutes and switching the pans from lower to middle racks. Remove from the heat, stir in the raisins if using, and allow to cool on the pans. Store in well sealed jars, bags or containers.

Yield: Makes about 2 1/2 quarts.

Advance preparation: This will keep well for several weeks in the freezer.

A previous version of this recipe described oats as gluten-free. In fact, while oats do not contain gluten, it may be added during processing. The reference has been deleted.

Martha Rose Shulman can be reached at martha-rose-shulman.com.

Granola recipe 1

Easy Homemade Granola
from "Baked: New Frontiers in Baking" by Matt Lewis and Renato Poliafito

Ingredients:
2 cups rolled oats
1 teaspoon cinnamon
1 teaspoon salt
3 tablespoons plus 1 teaspoon vegetable oil
1/4 cup honey
1/4 cup firmly packed light brown sugar
1 teaspoon pure vanilla extract
1/3 cup whole almonds [Note: I used slivered almonds, and they worked fine.]
1/3 cup whole hazelnuts
1/3 cup golden raisins
1/3 cup dried cherries

Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper.

In a large bowl, toss the oats with the cinnamon and salt.

In a medium bowl, stir together the oil, honey, brown sugar, and vanilla. Whisk until completely combined.

Pour the honey mixture over the oats mixture and use your hands to combine them: Gather up some of the mixture in each hand and make a fist. Repeat until all of the oats are coated with the honey mixture.

Pour the mixture onto the prepared baking sheet. Spread it out evenly, but leave a few clumps here and there for texture.

Bake for 10 minutes, then remove from the oven and use a metal spatula to lift and flip the granola. Sprinkle the almonds over the granola and return the baking sheet to the oven.

Bake for 5 minutes, then remove from the oven and use a metal spatula to lift and flip the granola. Sprinkle the hazelnuts over the granola and return the baking sheet to the oven.

Bake for 10 minutes, then remove from the oven. Let cool completely. Sprinkle the raisins and cherries over the granola...

and use your hands to transfer it to an airtight container.

The granola will keep for 1 week.

Bread

Arguably Fleischmann’s Yeast’s Best
Recipe for a Loaf of Bread

Excellent Introductory Recipe for New or Young Bakers

Makes 2 Loaves

5-1/2 to 6 cups all-purpose flour
3 tablespoons sugar
2 envelopes FLEISCHMANN'S RapidRise OR Active Dry Yeast
2 teaspoons salt
1-1/2 cups water
1/2 cup milk
2 tablespoons butter or margarine

Directions

If using RapidRise Yeast:
In large bowl, combine 2 cups flour, sugar, undissolved yeast, and salt. Heat water, milk, and butter until very warm (120° to 130°F); stir into flour mixture. Beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Stir in 1 cup flour; beat at high speed for 2 minutes, scraping bowl occasionally. Stir in enough remaining flour to make soft dough. Knead on lightly floured surface until smooth and elastic, about 8 to 10 minutes. Cover; let rest 10 minutes.
Divide dough in half. Roll each half to 12 x 7-inch rectangle. Beginning at short end of each rectangle, roll up tightly as for jelly roll. Pinch seams and ends to seal. Place, seam sides down, in greased 8-1/2 x 4-1/2 inch loaf pans. Cover; let rise in warm, draft free place until doubled in size, about 45 minutes.
Bake at 400°F for 25 to 30 minutes or until done. Remove from pans; cool on wire rack.

If using Active Dry Yeast:
Place 1/4 cup warm water (100° to 110°F) in a large warm bowl. Sprinkle in yeast and 1 teaspoon sugar; stir. Let sit 5 to 10 minutes, until foamy on top. Add remaining water, milk, butter, sugar, salt and 4 cups flour. Mix well using the medium speed of an electric mixer, scraping bowl occasionally. Stir in enough remaining flour to make a soft dough. Knead on lightly floured surface until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning once to grease top. Cover; let rise in a warm, draft-free place until doubled in size, about 45 to 60 minutes.
Punch dough down. Divide dough in half. Roll each half to 12 x 7-inch rectangle. Beginning at short end of each rectangle, roll up tightly as for jelly roll. Pinch seams and ends to seal. Place, seam sides down, in greased 8-1/2 x 4-1/2 inch loaf pans. Cover; let rise in warm, draft free place until doubled in size, about 45 minutes.
Bake at 400°F for 25 to 30 minutes or until done. Remove from pans; cool on wire rack.
To Make Whole Wheat Bread: Substitute 2 cups whole wheat flour for part of all-purpose flour.



Nutritional Information:
Per Serving
Serving Size: one slice (1/24 of recipe)
Calories: 130; Total Fat: 1.5 g; Saturated Fat: 0.5 g;

French Dressing

A couple of years ago, I began using a little immersion blender, one that I keep on my counter all the time, for vinaigrette. (I no longer keep a standing blender out, though I do own one; I have little use for it.) Once or twice a week, I make a vinaigrette, usually one with about a half-cup of oil (and about half or a third as much vinegar), which is enough for two or three salads. (If you use the immersion blender, the emulsion holds for days.)

I also usually incorporate a shallot, which the blender deals with nicely as long as I peel and chop it coarsely first. If I have tarragon, that goes in there too. But on this day, something inspired me to grab and toss in a half-dozen or so of the cherry tomatoes that were sitting nearby. And, presto – “French” dressing! Fantastic on cooked cauliflower, and equally good on salad the next day.