Posole (also spelled pozole) is a thick, hearty Mexican soup that is traditionally served as a main course around the holidays.  It is typically garnished with thinly sliced radishes, avocado, tortilla strips, sour cream, or shredded cabbage – but you can top it with whatever you would like.  It can also be made with chicken, if you are not a fan of pork.  Hominy is a dehydrated corn that can be found in practically all supermarkets.  It is typically located in the “ethnic foods” aisle.

12 ounces lean boneless, skinless pork or chicken

1/2 tablespoon olive oil

1 cup red onion, chopped

2 garlic cloves, minced or pressed

4 cups fat free, reduced sodium chicken broth

1 cup carrots, thinly sliced

1/4 teaspoon cumin

1/4 teaspoon crushed red pepper

1 (14.5 ounce) can hominy, drained

3 tablespoons fresh cilantro

1/4 cup radishes, shredded or thinly sliced

Thinly slice the pork into bite size strips.  In a large saucepan, heat the olive oil over medium heat, and add the pork strips, onion, and garlic.  Cook, stirring occasionally, until brown (about 8-10 minutes).  Transfer the pork and veggies to a platter and return the saucepan to the stove.  Add the chicken broth, carrots, cumin, and red pepper to the pan and bring to a boil.  Once the mixture boils, reduce the heat to a simmer and cook, covered, for about 8 minutes (or until the carrots are just tender).  Return the pork and veggies to the saucepan and add the hominy and cilantro and cook just long enough to heat everything through.  Top each serving with the sliced radishes, or any toppings you desire.

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Makes 4 servings.  Per serving:  261 calories, 8 g total fat, 1.5 g saturated fat, 0 g trans fat, 24 g carbohydrates, 4 g fiber, 0 g added sugar, 23 g protein, 262 mg sodium, 42 mg cholesterol.

This is down-home, Southern comfort food at its very best. Nothing compares to a hearty, filling, delicious dish of chicken and dumplings. But as any Southerner will tell you, they are not overly concerned with the “health benefits” of their food – the important thing, as far as they are concerned, is the TASTE! Well we gave this classic chicken and dumplings dish a healthy makeover which greatly reduced the fat and calories – but we left it with enough “down-home” flavor that even Paula Deen would be proud!! If you are a fan of chicken and dumplings, this meal will definitely not disappoint – And it is so easy to prepare that you can even make it on a weeknight.

One “fryer” chicken (about 3 1/2 pounds)

3/4 cup whole wheat pastry flour

3/4 cup all purpose flour

1/2 cup grated parmesan cheese

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 bunch (a handful) fresh parsley leaves, finely chopped

1 egg

1/2 cup skim milk

2 cloves peeled garlic, minced or pressed

1 large onion, diced

1 pound carrots, cut into 1/2 inch slices or rounds

1 pound sweet potato (or white potato), peeled and cut into 1/2 inch pieces

1/4 teaspoon chile flakes

1/2 pound chicken sausage

1 pound Swiss chard, rinsed well, patted dry and cut into 1/2 inch pieces

Place the chicken into a large stockpot and add enough water to cover it. Bring the pot to a boil, cover and simmer for 45 minutes. After 45 minutes, remove the pot from the heat, and allow it to cool down. Once the chicken is cool enough to handle, take the chicken from the pot and remove the meat from the bones; cut the meat into bite-size pieces.

Prepare the dumplings by combining the flour, cheese, salt, pepper, and 4 tablespoons of parsley; stir well to mix. Add in the egg and then slowly pour in the milk.

Bring the stock in the pot up to a boil and add the garlic, onion, carrots, potatoes, and chile flakes. Simmer for 10 minutes, and then drop golf ball sized pieces of dough carefully into the simmering stock. Cover the pot and simmer for 20 minutes.

Add the sausage by squeezing marble sized pieces from the casing right into the simmering stock. Stir in the Swiss chard, cover the pot and cook for 5 minutes. Season to taste with salt and pepper before serving.

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Makes 6 Servings. Per serving: 236 calories, 7.5 g total fat, 3 g saturated fat, 0 g trans fat, 15 g carbohydrates, 6 g fiber, 0 g added sugar, 27 g protein, 279 mg sodium, 74 mg cholesterol

Move over chicken noodle, the new cure for winter colds has arrived! Many people believe that hot and sour soup is far better for curing what ails you (including sore throats, body aches, and the common cold) than our old standby chicken noodle. Now I’m not quite ready to give up my chicken noodle soup just yet, but I will certainly be adding this soup to my rotation of “chilly weather meals”. This is a warm, delicious hot and sour soup, just like you would get from your favorite Chinese restaurant, only with far fewer calories, and far less fat. Give it a try this weekend – even if you’re not feeling under the weather- it is a wonderfully filling, comforting, and satisfying meal.

8 cups low-sodium, fat free chicken broth

1/4 cup cornstarch

3 tablespoons water

1 cup green cabbage or bok choy, thinly sliced

1 cup fresh shiitake, cloud ear, or other mushrooms, sliced

1/2 cup (about 6) green onions (scallions), chopped

2 tablespoons reduced-sodium soy sauce

2 tablespoons fresh ginger, minced or grated

1/2 lb cubed firm reduced fat tofu, or diced shrimp, or cooked shredded chicken

1 cup white wine vinegar (or to taste)

1 tablespoon black pepper (or to taste)

2 eggs, lightly beaten (or an egg substitute equivalent to 2 eggs)

1 teaspoon toasted sesame oil

Bring the broth to a boil in a large stockpot over high heat. Meanwhile, mix the cornstarch with the water in a small bowl until fully dissolved, and set aside.

Once the broth is boiling, add the cabbage, mushrooms, 1/2 of the green onions, soy sauce, and ginger. When the broth mixture returns to a boil after adding the vegetables, stir in the cornstarch mixture. Let the mixture boil for about 3 minutes. Add the tofu (or shrimp or cooked chicken), vinegar, and pepper. Taste and add more pepper or vinegar if desired. Reduce the heat to a simmer, and slowly drizzle the egg (or egg substitute) into the simmering soup, stirring gently. Remove from the heat, stir in the sesame oil, and sprinkle with remaining green onions to serve.

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Makes 4 (large) main dish servings, or 8 side servings. Per main dish serving: 221 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 20 g carbohydrates, 4 g fiber, 0 g added sugar, 16 g protein, 297 mg sodium, 13 mg cholesterol

This traditional hearty, warming cool-weather specialty is a favorite of many. We revamped the recipe to be lighter on calories and fat, without sacrificing it’s rich, comforting flavor.

1/2 tablespoon unsalted butter

4 medium onions, sliced

1/8 teaspoon sugar

2 tablespoons flour

5 cups low-sodium, reduced fat beef broth

1/2 cup dry white wine (you could also substitute chicken broth)

1/2 teaspoon dried thyme, crumbled

1 bay leaf

1/4 teaspoon black pepper

1 tablespoon brandy (optional)

4 slices (about 1/4 inch thick each) toasted French bread (preferably whole grain)

2 garlic cloves, sliced in half lengthwise

1/4 cup shredded low fat mozzarella cheese

In a large heavy saucepan, melt the butter over medium heat; add the onions and cook, uncovered, until golden – about 8-10 minutes. Blend in the sugar and flour and cook for 3-5 more minutes, stirring constantly.

Add the beef broth, wine, thyme,bay leaf, and pepper; increase the heat to medium-high and bring the mixture to a boil, stirring constantly for about 6 minutes. Adjust the heat to a simmer, partly cover the saucepan, and simmer for 30 minutes. After 30 minutes, spoon out the bay leaf and add the brandy (if using).

Preheat the oven’s broiler. Rub each piece of bread with the cut side of garlic. Ladle the soup into 4 ovenproof bowls. Place a piece of bread on te top of the liquid in each bowl and sprinkle the top of each with a tablespoon of cheese.

Place the bowls in the oven 4-6 inches from the heat, and broil until the cheese is golden brown (about 2-3 minutes).

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Makes 4 servings. Per serving: 129 calories, 3 g total fat, less than 1 g saturated fat, 0 g trans fat, 28 g carbohydrates, 2 g fiber, less than 0.5 g added sugar, 4 g protein, 128 mg sodium, 2 mg cholesterol.

Well, it appears that fall is quickly approaching in my part of the world – over the past few days, the temperatures have been cool, the sun has been bright, and there has been a a nice, cool, fall-like breeze. It’s the perfect time to make homemade soup. Now, don’t get me wrong – the jarred and canned soups found now-a-days have come a long way, but nothing compares to homemade. Soups made from scratch have an incomparable flavor and are much more satisfying (to both your palate and your stomach) than anything reheated from a can. Plus, once you get he basics down, you can make a variety of meals using whatever you happen to have on hand. Throw in a can of rinsed and drained beans, shredded cabbage, different veggies, cooked chicken or beef, or a handful of pasta noodles. Also, you can serve soups as an appetizer, alongside a sandwich, with a nice loaf of crusty bread, as a hearty lunch, or all on it’s own. I never used to appreciate the thought of “soup and sandwich” as a dinner, but ever since I started experimenting and making soups from scratch, it has become one of my favorite fall dishes!

2 tablespoons extra virgin olive oil

1 large onion, chopped

2 carrots, chopped

2 celery stalks, chopped

3 (14.5 ounce) cans low sodium, fat free chicken or vegetable broth

1 cup water

1/2 pound Yukon Gold potatoes , cut into 1 inch chunks*(see note)

1 tablespoon fresh thyme leaves (or 1 teaspoon dried)

1/2 teaspoon salt

1 (14.5 ounce) can diced tomatoes

1 zucchini, cut into small chunks

1 cup broccoli, chopped

grated low fat Parmesan cheese (optional)

1 whole wheat or multi grain baguette, sliced and toasted (optional)

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Heat the olive oil in a large saucepan or stockpot over medium-high heat. Add the onion, celery, and carrots and cook until softened but not browned (about 5 minutes). Add the broth, cup f water, potatoes, thyme, and salt and bring to a boil. Once the pot boils, reduce the heat, cover the pot (leaving lid vented) and simmer for 15 minutes. Add the tomatoes, zucchini, and broccoli; return the pot to a simmer and cook until the vegetables are tender (another 5-10 minutes). Ladle the soup evenly between 4 serving bowls and top with grated parmesan cheese (or another cheese of your liking), if desired. Serve with the toasted baguette.

*NOTE: Not only do the Yukon Gold potatoes have a rich, buttery flavor, but they retain their shape and texture during heating which makes them the ideal potato to use in soups and stews.

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Makes 4 servings. Per serving: 202 calories, 1.5 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 27 g carbohydrates, 7 g fiber, 0 g added sugar, 14 g protein, 310 mg sodium (will vary depending on how much sodium is in your broth and diced tomatoes), 3 mg cholesterol.

Cioppino is a fish stew derived from the various fish soups of Italian cuisine. Typically it consists of a combination of clams, shrimp, scallops, mussels and white fish with fresh tomatoes in a wine sauce, often served “as is” (as a stew), or over spaghetti or other long pasta (then, usually called “zuppa de pesce”). I did not include scallops in this recipe for purely selfish reasons – I absolutely adore them, but unfortunately, I am horribly allergic!!! Feel free to throw some in if you would like – just add them at the same time that you add the shrimp. This dish makes a very hearty meal and it is definitely well worth the effort to make, although I have to admit, with how expensive seafood can be, I normally reserve it for special occasions. Don’t let the length of the recipe scare you off from trying this meal. Make it for the first time on a weekend “just-in-case”, but you will see that regardless of the numerous steps, it comes together fairly quickly and easily.

1 quart water, (plus an additional 1/4 cup water)

1 cup dry white wine

2 onions, thinly sliced

1 stalk celery, chopped

3 sprigs parsley

1 bay leaf

3/4 pound ocean perch or snapper fillets

1 can (about 14 ounces) whole peeled tomatoes, undrained

1 tablespoon tomato paste

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon sugar

1/8 teaspoon black pepper

16 hard-shell clams, scrubbed and soaked

16 mussels, scrubbed and beards removed

1 pound fresh halibut or haddock fillets, skinned and cut into 1-inch pieces

2 large potatoes, peeled and chopped

2 large ripe tomatoes, seeded and chopped

1/2 pound fresh medium shrimp, peeled and deveined

2 tablespoons chopped fresh parsley

Combine 1 quart of water, wine, onions, celery, parsley sprigs and the bay leaf in a large (at least 6 quarts) stockpot or Dutch oven. With the pot covered, bring the mixture to a boil over high heat, then reduce the heat to low. Add the perch and gently simmer uncovered for 20 minutes. Use a slotted spoon or spatula to remove the perch to a plate and set aside.

Strain the stock through a sieve or colander into a large bowl (you can discard the onions, celery, parsley sprigs and bay leaf). Return the strained stock to the stockpot. Press the canned tomatoes (with juice) through the colander/sieve into the stockpot and discard the seeds. Into the stock pot, stir the tomato paste, garlic, oregano, salt, sugar and pepper. Simmer, uncovered, over medium-low heat for 20 minutes. Meanwhile, in a separate stockpot (or a saucepan) combine the clams, mussels and remaining 1/4 cup of water; cover, and cook over medium heat for 5 to 10 minutes or until the clams and mussels open – as they open, use tongs to immediately remove them from the pan or they will be overcooked. Discard any clams and mussels with unopened shells. Rinse clams and mussels under lukewarm; set aside.

Add the halibut, potatoes and fresh tomatoes to the soup mixture in the large stockpot. Bring to a boil over high heat, then (right after it boils) reduce the heat to medium-low. Cover and cook for 12 to 15 minutes (or until potatoes are just fork-tender). Add the shrimp to the stockpot and cook over medium heat for just 1 to 2 minutes (just until shrimp turn opaque and pink).

Using a fork, “flake” the reserved perch that was set aside earlier, and stir the perch, the reserved clams and mussels, and the chopped parsley into the pot until everything is heated through, and then serve immediately.

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Makes 4 servings. Per Serving: 315 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 19 g carbohydrates, 4 g fiber, less than 1 g added sugar, 38 g protein, 424 mg sodium, 110 mg cholesterol

Okay, so you are probably thinking that I must have lost my mind posting a recipe for chowder when it is 100 degrees outside! But this chowder has a light, delicate, summery flavor – and when you serve it just slightly warmer than room temperature with a nice cold, crisp green salad and fresh fruit for dessert, it really makes for a great summer meal.

1 1/2 pounds large, fresh sea scallops

5 slices lean turkey bacon

1 small red onion, thinly sliced

1/2 pound Yukon gold potatoes, cut into 1/2 inch chunks (peeled or unpeeled)

1 cup fresh (about 2 ears worth) or frozen white corn

1 cup low fat, low sodium chicken broth

1/2 cup dry white wine (or an additional 1/2 cup chicken broth)

1/2 cup fat free half and half

1/4 cup fresh parsley, finely chopped

1/2 teaspoon salt

1/4 teaspoon black pepper

Cook the bacon in a large skillet over medium heat until crispy; transfer to paper towels to drain and set aside.

Season the scallops with the salt and pepper and increase the heat under the skillet to medium-high. Add the scallops to the skillet and cook for about 2 minutes per side. Transfer the scallops to a plate and set aside.

Reduce the heat back down to medium, add the onion, and cook for about 5 minutes (until softened slightly). Add the potatoes, chicken broth, wine, and half and half and bring the mixture to a simmer. Cover the pan and simmer for about 20 minutes (until the potatoes are fork tender).

Return the scallops to the skillet, add the corn, and cook for 4 more minutes.

Ladle the chowder into 4 serving bowls, sprinkle with the bacon (crumbled) and the parsley.

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Makes 4 servings. Per serving: 292 calories, 3 g total fat, 0 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, 0 g added sugar, 25 g protein, 188 mg sodium, 115 mg cholesterol.

Well even though the temperature has gone down slightly, it’s Thursday and most of us are already looking forward to the weekend. So here is another great no cook meal to get you through until the weekend arrives….

For the Salad:

2 large carrots

1 (10 ounce) bag baby spinach

1 small red onion, thinly sliced

3 tablespoons toasted sesame seeds (heat in a dry skillet over medium heat for 1 to minutes)

1 precooked store bought rotisserie chicken (meat shredded)

1-inch piece of fresh ginger (grated)

2 tablespoons low sodium soy sauce

2 tablespoons rice vinegar

1/4 cup sesame oil

Use a vegetable peeler to shave the carrots into long, thin ribbons. In a large bowl combine carrot ribbons, spinach, onion, sesame seeds, and chicken meat. In a separate bowl, whisk the ginger, vinegar and soy sauce. Slowly add the sesame oil while whisking constantly. Pour the vinaigrette over the salad and toss well to coat.

For the Gazpacho:

3 small fennel bulbs, roughly chopped

4 celery stalks, roughly chopped

1 large bunch scallions, roughly chopped

1 medium onion, roughly chopped

2 garlic cloves, chopped

3 red bell peppers, roughly chopped

2 very large tomatoes, diced [or use 1 (14.5 ounce) can undrained diced tomatoes]

1/4 cup extra virgin olive oil

2 teaspoons salt

1/2 teaspoon black pepper

1 (32 ounce) container tomato or vegetable juice (about 4 cups)

1/3 cup fresh lemon juice

fresh celery leaves and dill, for garnishing (optional)

Place the fennel, celery stalks, scallions, onion, garlic, and bell peppers in the bowl of a food processor (or blender). Pulse until the mixture is finely chopped (but NOT pureed). Pour the mixture into a large bowl and stir in the tomatoes, oil, salt, tomato (or vegetable) juice, and lemon juice. Cover and refrigerate for at least an hour. Sprinkle with celery leaves and dill (if using) just before serving.

Makes 4 servings. Per serving ( includes BOTH salad and soup): 369 calories, 6 g total fat, less than 1 g saturated fat, 0 g trans fat, 24 g carbohydrates, 9 g fiber, 0 g added sugar, 32 g protein, 294 mg sodium, 46 mg cholesterol.

I know, I know …. cantaloupe soup???? I thought it sounded pretty gross too, the first time I saw it on a menu; but trust me – it’s delicious! The beauty of this no-cook meal is the perfect balance between the rich, deep taste of the prosciutto and the light sweet flavor of the cantaloupe. It is a healthy satisfying new twist on the classic soup and sandwich combo.

1 whole wheat baguette

1 (8 ounce) ball fresh mozzarella cheese, thickly sliced

1/2 pound thinly sliced prosciutto

1 tablespoon extra-virgin olive oil

1 large cantaloupe, well chilled

salt and pepper to taste

mint leaves (for garnishing the soup, optional)

Halve the cantaloupe, remove and discard any seeds, and scoop the melon into a blender. Add a pinch or two of salt and puree until smooth. Pour evenly into four serving bowls and garnish with mint (if using). Place the bowls in the refrigerator until ready to serve.

To prepare the sandwiches: Cut the baguette in half lengthwise, and then into four even sized portions. Distribute the mozzarella and prosciutto evenly between the four bottom portions, drizzle each with a little olive oil and black pepper to taste, and then top with other half of baguette. Serve alongside the chilled soup.

Makes 4 servings. Per Serving: 359 Calories, 6 g total fat, 2.5 g saturated fat, 0 g trans fat, 39 g carbohydrates, 8 g fiber, 0 g added sugar, 38 g protein, 760 mg sodium, 49 mg cholesterol, 147 mg calcium