Soups & Sides

Taste of Arizona Yogurt Dip

Yields: 1 1/4 c (1/4 c. per serving) 5 servings per recipe

  • 1 c. plain greek yogurt
  • 1/4 c. mayonnaise
  • 1 T. TLC Taste of Arizona Seasoning (can use more or less)
  • 1 t. lemon juice
  1. Mix all ingredients and refrigerate at least 30 minutes before serving.

Nutrition

  • Calories: 29
  • Fat: 1 grams
  • Carbs: 3 grams
  • Protein: 4 grams

 

Chicken Tortilla Soup

Yields: 8 servings - 1 10 oz bowl per serving

  • 64 oz. low sodium chicken broth
  • 4 cloves garlic
  • 2 dried ancho chilis
  • 1 t. salt
  • 1 lemon, juiced
  • 2 roasted chicken breasts
  • 2 T. chopped cilantro
  • ½ c. shredded mexican cheese
  • ½ c. tortilla strips
  1. In a pot, combine the broth, garlic, chilis (1 for mild flavor, and 2 if you’re looking for a good kick), salt, and lemon.
  2. Let simmer on low 1-2 hours, and strain the liquid when complete.
  3. Add the roasted chicken breast to the broth and let simmer for 10 minutes to incorporate the flavor.
  4. Ladle the chicken and broth into bowls and top with cilantro, shredded cheese, and tortilla strips.

Nutrition

  • Calories: 94
  • Fat: 4 grams
  • Carbs: 3 grams
  • Protein: 10 grams

 

Ginger Beef Soup

Yields: 4 servings per recipe - 1 cup per serving

  • 1 lb stew meat
  • 32 oz beef broth, low sodium
  • 2 c. frozen vegetables
  • 2 T. ground ginger
  • 1 T. oregano
  • 2 T. olive oil
  1. Heat saute pan to a medium heat with olive oil.
  2. Sear/Brown meat on each side, and place in crock pot when finished.
  3. Add the remaining ingredients to the crock pot.
  4. Cover and cook on low for 8 hours.

Nutrition

  • Calories: 167
  • Fat: 3 grams
  • Carbs: 2 grams
  • Protein: 29 grams

 

16 Bean Chili

Yields: 4 servings per recipe - 1 cup per serving

  • 2 c. 16 bean soup starter
  • 2 c. beef broth (can use chicken or vegetable)
  • 28 oz. can petite diced tomatoes
  • 2 packets mild chili seasoning, low-sodium.
  1. Combine all ingredients in the crockpot.
  2. Cook on low for 8 hours.

Nutrition

  • Calories: 263
  • Carbs: 34 grams
  • Protein: 19 grams

 

Lemon Garlic Hummus

Yields: 16 oz. - 4 servings per recipe

  • 15 oz. can Garbanzo beans
  • 1 garlic clove, roughly chopped
  • 2 t. cumin
  • ½ t. salt
  • 1 T. sesame oil
  • 1 t. lemon juice
  1. Drain Garbanzo beans, but keep liquid to the side.
  2. In a food processor combine all ingredients on low speed except the sesame oil.
  3. Slowly drizzle in sesame oil, followed by the reserved bean liquid to reach desired consistency.
  4. NOTE: Sesame oil is used in this recipe to replace the traditional tahini paste. You may also use olive oil.

Nutrition

  • Calories: 153
  • Fat: 5 grams
  • Carbs: 17 grams
  • Protein: 6 grams

 

Balsamic Veggie Bake

Yields: 4 servings per recipe

  • 1 eggplant
  • 2 yellow squash
  • 2 zucchini squash
  • 28 oz. can diced tomatoes
  • ¼ c. olive oil
  • ¼ c. balsamic vinegar
  • 2 T. Italian seasoning
  • ½ c. shredded Mexican cheese blend (optional)
  1. Preheat oven to 350.
  2. Wash and rinse all vegetable thoroughly.
  3. Cut the eggplant, squash and zucchini into medium sized pieces.
  4. Put into a bowl, and add the oil, vinegar and Italian seasoning.
  5. Put in refrigerator and let marinate for at least 2 hours.
  6. In a baking dish, pour out the vegetables and add the diced tomatoes. Make sure to stir ingredients well. Top with cheese if desired.
  7. Bake for 30-40 minutes, until veggies are tender. Remove from oven at this time if not adding cheese.
  8. Put oven on broil, and let cheese bubble and brown for 2-3 minutes.
  9. Remove from oven and serve.

Nutrition

  • Calories: 273
  • Fat: 19 grams
  • Carbs: 14 grams
  • Protein: 8 grams

 

Asian Slaw

Yields: 6 servings per recipe

  • -serves 6-
  • 2 c. thinly sliced green cabbage
  • ¾ c. thinly sliced red cabbage
  • ¾ c. shredded Napa cabbage
  • YOU MAY ALSO USE PREPACKAGED MIX.
  • 1 red bell pepper, cut into strips
  • 1 carrot, cut into thin strips
  • 2 green onions, chopped finely
  • 3 T. chopped cilantro
  • Dressing
  • 2 T. rice wine vinegar
  • 2 T. vegetable oil
  • 2 T. creamy peanut butter
  • 1 1/2 T. soy sauce
  • 1 T. brown sugar
  • 2 T. minced garlic or 1 T. garlic powder
  1. Combine all dressing ingredients and mix well.
  2. In a large bowl, combine all other ingredients, and toss with dressing just before serving.

Nutrition

  • Calories: 102
  • Fat: 7 grams
  • Carbs: 6 grams
  • Protein: 2 grams

 

Barley Risotto

Yields: 2 cups

  • 1 c. uncooked barley
  • 2 T. grated Parmesan
  • 2 T. milk
  • ½ T. butter
  • ¼ t. salt
  • 1 T. fresh chopped herbs
  1. Cook barley according to the package directions.
  2. When finished, slowly stir in the Parmesan, butter, milk, and salt.
  3. Let simmer a minimum of 5 minutes until all flavors are incorporated and liquid has been absorbed.
  4. Garnish with fresh chopped herbs and enjoy!

Nutrition

  • Calories: 96
  • Fat: 2 grams
  • Carbs: 17 grams
  • Protein: 3 grams

 

Cilantro Black Beans

Yields: 2 cups - 2 (1 c.) servings per recipe

  • 1 15 oz. can low sodium black beans
  • ½ T. garlic powder
  • 1 t. onion powder
  • 1 t. dried cilantro
  • 1 t. cumin
  • ⅛ t. salt
  • ⅛ t. paprika
  1. Put all ingredients in a small saucepan, including the liquid from the beans.
  2. Let simmer on low heat for a minimum of 45 minutes, or until beans are nice and soft.
  3. Garnish with 1 T. fresh chopped cilantro (optional)

Nutrition

  • Calories: 178
  • Carbs: 12 grams
  • Protein: 12 grams

 

Green Beans Almondine

Yields: 1 lb. - 4 servings per recipe

  • 1 pound of fresh green beans, with the stems cut off
  • 3 T. butter
  • 1 cup of slivered of sliced almonds
  • ¼ t. salt
  1. Boil the green beans in a sauce pan, with the salt, for about 4 minutes, until somewhat tender and bright green.
  2. Rinse cooked beans in COLD water to stop the cooking process.
  3. In a dry skillet, toast the almonds over medium until your nose tells you that they are ready. They should be lightly golden. To this pan, add the butter, and let melt.
  4. Place green beans on a platter, and top with the almond butter sauce. Enjoy!

Nutrition

  • Calories: 252
  • Fat: 20 grams
  • Carbs: 5 grams
  • Protein: 29 grams

 

Mixed Veggie Fried Rice

Yields: 4 (1/2 c.) servings per recipe

  • 2 c. brown rice, cooked
  • 2 c. mixed vegetables
  • 2 garlic cloves, chopped
  • 1 shallot, chopped
  • 1 T. ground ginger
  • 2 T. olive oil
  • 1 T. sesame oil
  • 3 T. low sodium soy sauce
  • 3 eggs
  1. Heat oils in a large skillet over medium heat.
  2. Add the veggies, garlic, and shallots, and saute for 3-4 minutes.
  3. To the veggie mixture, add the ground ginger and soy sauce.
  4. Mix until well incorporated, and keep over low heat.
  5. In a separate pan, scramble the eggs and add to the completed veggie mixture.
  6. Mix well together, serve, and enjoy!

Nutrition

  • Calories: 431
  • Fat: 16 grams
  • Carbs: 51 grams
  • Protein: 8 grams

 

Parmesan Zucchini

Yields: 4 servings per recipe - 1/2 zucchini per serving

  • 2 small zucchini
  • 1 T. olive oil
  • ¼ c. parmesan cheese
  • ¼ c. panko bread crumbs
  • ¼ t. salt
  • ¼ t. garlic powder
  • ¼ t. Italian seasoning
  1. Slice zucchini into ¼ inch pieces and toss with the olive oil.
  2. In a separate bowl combine the Parmesan, Panko, salt, garlic, and Italian seasoning.
  3. Heat oven to 350 degrees.
  4. On a baking sheet, arrange the zucchini in a single layer and top with a small amount of the Parmesan mixture.
  5. Bake for 12 minutes and then switch your oven to broil.
  6. Let broil until crispy and golden brown.

Nutrition

  • Calories: 239
  • Fat: 11 grams
  • Carbs: 21 grams
  • Protein: 15 grams

 

Pumpkin Soup

Yields: 4 servings per recipe - 1 c. per serving

  • 15 oz. can pumpkin puree
  • 1 c. vegetable or chicken stock
  • 1 c. milk
  • 2 T. applesauce
  • 1 T. TLC Pumpkin Spice Seasoning
  • ½ T. brown sugar
  • ½ t. thyme
  • ½ t. onion powder
  • ½ t. salt
  • ⅛ t. black pepper
  1. In a medium pot over medium heat, toast all spices until fragrant.
  2. Whisk in the stock to the spices and let simmer for 2 minutes.
  3. Slowly whisk in the milk and the applesauce while continually stirring and add in the puree 1 spoonful at a time.
  4. Whisk until well combined and simmer over medium low heat for 1 hour.
  5. Top with toasted pumpkin seeds and fresh thyme.

Nutrition

  • Calories: 111
  • Fat: 2 grams
  • Carbs: 16 grams
  • Protein: 3 grams

 

Quinoa and Rice Pilaf

Yields: 2 cups - 8 (1/2 c.) servings per recipe

  • 1 c. cooked brown rice
  • 1 c. cooked quinoa
  • 1 shallot, chopped
  • 2 garlic cloves, chopped
  • 1 red bell pepper, chopped
  • ½ T. salt
  • 1 t. pepper
  • 3 T. parsley, chopped
  • 2 T. extra virgin olive oil
  1. Heat olive oil in a medium saute pan, and cook the shallots, garlic, and bell pepper for approximately 5 minutes, or until tender.
  2. In a bowl, combine the cooked rice and quinoa.
  3. Add the shallot mixture, salt, pepper, and parsley.
  4. Stir until well combined.

Nutrition

  • Calories: 174
  • Fat: 5 grams
  • Carbs: 25 grams
  • Protein: 3 grams

 

Roasted Winter Veggies

Yields: 4 servings per recipe - 1/4 lb. per serving

  • 1 sweet potato
  • 1 small butternut squash
  • 1 lb. parsnips
  1. Peel all of the vegetables and cut into large chunks.
  2. Heat oven to 425 degrees.
  3. Toss veggies in olive oil and a little bit of salt and pepper.
  4. Roast in oven approximately 35 minutes or until fork tender.
  5. Remove from oven, season to taste, garnish with parsley, and pair with your favorite main dish to complete any meal!

Nutrition

  • Calories: 129
  • Carbs: 24 grams
  • Protein: 2 grams

 

Vegetarian Chili

Yields: 6 (1 c.) servings per recipe

  • 1 28 oz. can petite diced tomatoes
  • 1 15 oz. can corn
  • 1 15 oz. can beans (whatever your favorite kind is!)
  • 4 oz. can diced green chiles
  • 1 small sweet potato, peeled and cut into a small dice
  • 1 red bell pepper, cut into a small dice
  • 2 T. chili seasoning (or 2 packets)
  • 1 c. vegetable stock or water
  1. In a colander, rinse and drain the corn, beans, and green chiles. Do not rinse or drain the tomatoes
  2. Add all ingredients to the crock pot.
  3. Put on low and let cook 6-8 hours.

Nutrition

  • Calories: 215
  • Fat: 12 grams
  • Carbs: 13 grams
  • Protein: 25 grams

 

Butternut Squash Soup

Yields: 8 servings per recipe

  • 40 oz. prepackaged butternut squash, or one extra-large squash, peeled and diced
  • 1 red bell pepper, rough chop
  • 1 yellow onion, rough chop,
  • 3 cloves garlic, smashed
  • 5 c. water
  • 2 c. chicken stock
  • 1 T. salt
  • 2 T. white sugar
  • ½ c.-3/4 c. whole milk
  • fresh thyme sprigs
  1. Put all ingredients in to a large pot. Bring to a boil, then reduce to a simmer for 40 minutes.
  2. In small batches, blend until creamy.
  3. PLEASE leave room in the blender for the liquid to expand and steam to escape (¾ full or less).
  4. Return to pot and add milk.
  5. Ladle in to bowls, garnish with thyme, and enjoy.

Nutrition

  • Calories: 76
  • Fat: 1 grams
  • Carbs: 11 grams
  • Protein: 3 grams

 

Cauliflower Mash

Yields: 8 servings per recipe

  • 2 heads of Cauliflower or 3 bags of cauliflower florets
  • 6 T. butter
  • ¼ c. grated Parmesan
  • ½ T. garlic powder
  • 1 t. nutmeg
  • salt and pepper to taste
  1. Chop off the florets from the heads of cauliflower.
  2. Boil for about 20 minutes, until very tender.
  3. Puree cauliflower in a blender or food processor with all other ingredients except the parmesan, being sure to leave room and air for the steam to escape.
  4. Transfer mash to a serving bowl and slowly stir in the parmesan.

Nutrition

  • Calories: 124
  • Fat: 9 grams
  • Carbs: 5 grams
  • Protein: 4 grams

 

French Onion Soup

Yields: 4 servings per recipe - 1 cup per serving

  • ½ c. unsalted butter
  • 2 T. olive oil
  • 4 c. sliced onions
  • 4 (10.5 oz.) cans beef broth
  • 2 T. dry sherry (optional)
  • 1 T. dried thyme
  • salt and pepper to taste
  • 4 slices French or whole wheat bread
  • 4 slices provolone cheese
  • ¼ c. grated Parmesan cheese
  1. Melt butter with olive oil in an 8 quart stock pot on medium heat.
  2. Add onions and continually stir until tender and translucent. Do not brown the onions.
  3. Add beef broth, sherry and thyme. Season with salt and pepper, and simmer for 30 minutes.
  4. Heat the oven broiler.
  5. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer).
  6. Layer each slice of bread with your cheeses.
  7. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly.

Nutrition

  • Calories: 593
  • Fat: 45 grams
  • Carbs: 22 grams
  • Protein: 21 grams

 

Roasted Cauliflower

Yields: 2 servings per recipe

  • 1 medium cauliflower cut into florets
  • 3 T. olive oil
  • 1 T. minced garlic
  • 1 T. lemon juice
  • 1 t. Kosher salt
  • 3 T. grated Parmesan cheese
  1. Heat oven to 450°F.
  2. Cut the cauliflower into small florets, removing the stems.
  3. Combine all other ingredients in a bowl.
  4. Put cauliflower in roasting pan.
  5. Slowly pour over the olive oil mixture (make sure well coated, but not too wet).
  6. Put in oven and let bake for 25-35 minutes, turning occasionally.
  7. Remove from oven add sprinkle with Parmesan cheese.

Nutrition

  • Calories: 225
  • Fat: 22 grams
  • Carbs: 3 grams
  • Protein: 4 grams

 

Sweet Potato Mash

  • 4 large sweet potatoes
  • 4 T. butter
  • 2 T. milk
  • 1 pinch nutmeg
  • salt and pepper to taste
  1. Pierce sweet potatoes with a knife.
  2. Microwave 10 minutes, or until soft to the touch when pressed.
  3. Alternatively, you can pierce the potatoes, wrap in foil, and bake at 450 for one hour.
  4. Carefully remove from Microwave.
  5. Wait 5 minutes to cool.
  6. Scoop out flesh, and mash with a fork.
  7. Add butter, milk, salt, pepper and nutmeg. Enjoy!

Nutrition

  • Calories: 111
  • Fat: 6 grams
  • Carbs: 12 grams
  • Protein: 1 grams

 

Crockpot Cornbread

Yields: 6 servings per recipe -2 each (2x2 inch) squares per serving.

  • 1 package of Cornbread Mix (TLC or Marie Callendar's) -make according to package instructions.
  1. Remove the inner vessel of the crockpot and set it on a piece of wax paper
  2. Trace it and cut it out.
  3. Put the wax paper cutout in the bottom of the vessel and spray the rest with cooking spray.
  4. Return to the crockpot.
  5. Pour mix into crockpot.
  6. Cover and cook on low for 60-90 minutes.
  7. ENJOY!

Nutrition

  • Calories: 225
  • Fat: 5 grams
  • Carbs: 40 grams
  • Protein: 5 grams