This was so delicious and very healthy – very little fat! You can add whatever spice you like at the end. I added some truffle salt and chopped parsley.
1 small onion, chopped
1 carrot, chopped fine
1 celery stalk, chopped fine
1 small yellow potato, but into small chunks
1 head of cauliflower, separated into individual florets
4 cups of broth (I used chicken but you could use whatever broth you like)
1/2 cup nonfat milk
Salt and pepper to taste, as well as whatever seasoning you like
Shredded cheddar cheese (optional)
Heat some olive oil on the sauté function. Add the onions, carrot and celery. Cook until the onion is soft.
Add the cauliflower, potato, and broth to the pot. Pressure cook for 5 minutes.
Once finished, release the steam. Using an immersion blender, purée the contents of the bowl until smooth.
Add the milk and seasonings. Using a whisk, and on the sauté function, cook for a couple of minutes. If you are adding the cheese, do it now and cook until melted. (You can also use the cheese as a topping when you serve it).
Serve with some chopped parsley and a drizzle of oil.
This was a delicious and creamy pasta dish, without the added fat and calories of cream.
8 oz. pasta (penne or linguine)
4 cups chopped Swiss chard leaves
1 c. diced Italian sausage
1/2 c. finely chopped shallot
2 T. butter
1 T. chopped fresh sage
2 T. flour
2 c. nonfat milk
1 c. grated Pecorino cheese
Red pepper flakes for garnish
Cook pasta according to directions.
While the pasta is cooking, heat some olive oil in a pan. Add the chard and cook until wilted. Set aside.
In the same pan, melt the butter and saute the shallot. Add the sausage and cook until the sausage is cooked. Add the sage and sprinkle the pan with the flour. Cook for about a minute, making sure the flour is all incorporated. Whisk in the milk and cook until it begins to thicken. Return the chard to the pan and mix well.
Add the cheese and cook some more until the cheese melts and the sauce is nice and thick.
When the pasta is done, add it to the pan with the sauce. If the sauce is a bit thick, thin with some of the pasta water. Mix it well and serve hot with more cheese on top.
A lot of people say they have trouble getting a beschamel, but with this method, I’ve never had a problem.
1 cube butter
1 T. flour
1 c. milk
Salt and pepper to taste
Cheese (optional) – Parmesan, Monterey jack, mozzarella, or anything the melts well
Melt the butter slowly in a saucepan. Add the flour and whisk until smooth and incorporated. Cook the sauce on low heat for a few minutes, always whisking.
Add the milk and continue stirring until it begins to thicken. Season with salt and pepper. Voila! Done!
I’ve always loved this dish, only when I was a little girl, we used to use Campbell’s Cream of Mushroom Soup. This was delicious but now I like to know what’s in my food, so I try to make everything from scratch. This recipe is delicious and just as good as that other stuff!
1/2 lb. ground pork (or ground Italian sausage without fennel)
1/2 lb. ground beef
1 onion (1/2 sliced and 1/2 diced)
1 clove minced garlic
1/3 c. bread crumbs (high quality)
1 egg, beaten
1 t. Italian seasonings or Herbs de Provence (your preference)
1 T. Worchestershire sauce
2 c. sliced mushrooms
2 T. flour
1 c. beef or chicken broth
1 c. fat free milk
1/4 fat free sour cream
Saute the minced onions and garlic in some olive oil. Place into a bowl. Add the meats, bread crumbs, egg, Worchestershire, and spices. Using your hands, mix altogether until well combined. Form meatballs about the size of a ping pong ball (or slightly smaller).
In a frying pan, heat some oil and brown the meatballs well on all sides. Remove from the pan and set aside. In the same pan, add the sliced onions and the mushrooms. Cook until the mushrooms are soft and all the liquid has evaporated. Add the flour and stir. Cook for a few minutes. Add the broth. Whisk in the milk and sour cream. Bring to a boil.
Return the mushrooms to the pan and reduce the heat. Cover and cook for about 20 minutes, making sure that the liquid doesn’t dry out too much. Season to taste.
Serve over some rice or pasta or mashed potatoes.
Easy, delicious and healthy!
1 medium onion, coarsely chopped
2 garlic cloves, minced
2 bunches broccoli, stems and florets chopped separately
7 cups chicken broth
1 cup skim milt
Crunchy croutons (the garlic and cheese ones from Trader Joe’s are perfect!)
Saute the onions and garlic in some olive oil in a saucepot.
Cut off the tough parts of the broccoli stems and cut them into small pieces.
Add them to the saucepot. Cook, stirring occasionally, until the broccoli stems are soft.
Add the broth and salt. Bring to a boil with the lid on. Add the broccoli florets and simmer slowly, uncovered, until the florets are tender.
Using an immersion blender, blend until smooth. Add the milk and some cayenne pepper. Cook over medium heat until heated – don’t let it boil.
Pour into a bowl and add some crunchy croutons. Add a drizzle of olive oil or truffle oil if desired.