Here's some soup and salad recipes I've collected over the years from different friends, family, etc.
Artichoke-Spinach Soup
1 cup sliced leeks
2 tablespoons garlic; finely minced
2 Tablespoons Extra Virgin Olive Oil ( abbreviated as EVO)
2 cups shredded cooked chicken (1/2 lb)
1 can artichoke hearts in water (13.75 oz); drained and quartered
2 Tablespoons all purpose flour
1/2 cup dry white wine
2 1/2 cups low-sodium chicken broth or stock
1 1/2 cups whole milk
1/2 cup heavy cream
8 cups (6 oz.) fresh spinach
1/2 cup Parmesan cheese; grated
salt and pepper to taste
Instructions:
1.) Saute leeks and garlic in EVO in a large stock pot over medium-high heat.
2.) Cook approximately 2 minutes until the leeks are soft and then add the shredded chicken and artichokes and saute for 2 minutes more.
3.) Stir in the flour and cook for 1 minute.
4.) Deglaze the pot with wine and simmer until almost all of the wine is nearly evaporated. Scrape any bits from bottom of pot. Add your milk, cream and broth and then bring to a boil.
5.) Reduce heat to low and then add the spinach and Parmesan stirring until the spinach wilts. Season soup to your taste with salt and pepper. Serve immediately.
Makes 8 cups
Per cup: 257 calories
14G fat
15G carbs
3G fiber
17G protein
Avocado-Orange-Mint Salad (Makes 5 salads)
6 cups torn Boston Bibb Lettuce
2 oranges; segmented
1 avocado; pitted, peeled and diced
1/4 cup white vinegar
3 Tablespoons Extra Virgin Olive Oil
Mint; very finely diced
salt, pepper and red pepper flakes to taste
Instructions:
1.) Divide the lettuce, orange segments and avocado among 5 chilled plates.
2.) Whisk together the vinegar and oil in a small bowl. Season salad with salt, pepper, pepper lakes and drizzle over salad.
3.) Sprinkle fresh chopped mint over each salad.
Per salad: 175 Calories
14G fat
11G carb
4G fiber
2G protein
Tomorrow I have a tomato kale soup and a mushroom dill salad.
