These soft solid recipes are provided by a registered dietician nutritionist
for patients at the Horizon Health Center for Weight Management. However,
its nutritional benefits make it a healthy choice for non-patients as well.
Lentil Soup
Yield: 6 cups
Protein per cup: 20 grams
Ingredients
1 Tbsp extra virgin olive oil
1 cup diced carrot
3/4 cup diced yellow onion
1 cup diced celery
2 cloves fresh garlic, chopped
2 bay leaves
1 Tbsp low-sodium soy sauce
1/2 tsp black pepper
1 tsp dried oregano
1 tsp dried thyme
1 (14 oz) can plum tomatoes, drained
2 cups green lentils, soaked for 30 minutes*
4-1/2 cups water
Water or low-sodium vegetable
Broth (optional)
6 sprigs fresh thyme
Instructions In a 3-quart soup pot over medium-high heat, heat the oil. Add the carrot,
onion, celery, garlic,
bay leaves, soy sauce, pepper, oregano, and dried thyme, and cook until
the carrots begin to soften. Break apart tomatoes by crushing them with
your hands, then add them to the pot. Drain the lentils and add them to
the pot. Add the water and bring to a boil. Reduce the heat to a soft
boil, cover partially, and cook for 20 minutes, until the lentils become
soft throughout. If a thinner consistency is desired, add additional water
or low-sodium vegetable broth in small amounts at a time. Remove the bay
leaves prior to serving. Garnish with thyme sprigs and serve in soup bowls.
*Lentils need to be soaked for at least 30 minutes to help remove the
phytates that might impede absorption of iron.
Easy Slow Cooker Baby Vegetable Beef Stew
Yield: 7 1/2 cups
Protein per cup: 42 grams
Ingredients
1/3 cup whole wheat flour
1 tsp kosher salt
1 tsp paprika
1/4 tsp black pepper
1/4 tsp dried thyme
2 Tbsp extra virgin olive oil
2-1/2 lbs lean beef, cut into 1-inch cubes
1 (16 oz) package baby carrots
1-3/4 cups low-fat, low-sodium beef broth
3/4 cup red wine (wine will cook out)
3 Tbsp tomato paste, no salt added
1 bay leaf
2 cloves garlic, chopped
1 tsp fresh, grated ginger
1 (8 oz) package sliced mushrooms
Instructions
Combine the flour, salt, paprika, pepper, and thyme in a large zip-top
bag, and shake well. Add the beef cubes to the bag, and toss until the
meat is coated. Heat the oil in a large skillet over medium-high heat.
Add the beef to the skillet and brown on all sides. Remove the beef from
the skillet and add to the slow cooker, then top with the carrots. Add
the broth, wine, and tomato paste to the skillet to deglaze, and pour
the juices into the slow cooker. Add the bay leaf, garlic, and ginger.
Cook on low heat for 6 hours. Add the mushrooms and cook for 1 to 2 more
hours or until the meat is tender. Discard the bay leaf before serving.
BBQ Turkey or Beef Meatballs
Yield: 12 (4 oz) meatballs
Protein per meatball: 9 grams
Ingredients
1 lb lean ground turkey or beef
1 cup chopped onion
3 Tbsp liquid egg substitute
1/4 cup low-fat milk
1/4 cup whole-wheat breadcrumbs
1 tsp kosher salt
1/4 tsp black pepper
2 (8 oz) cans tomato sauce
1/4 cup brown sugar substitute
(suitable in cooking applications)
2 Tbsp vinegar
1 tsp garlic powder
Instructions
Combine the meat, onion, egg substitute, milk, breadcrumbs, salt, and pepper
in a bowl. Mix
thoroughly, and shape into 12 meatballs. In a medium-size bowl, combine
the tomato sauce,
brown sugar substitute, vinegar, and garlic powder. Pour over the meatballs.
Simmer over
low heat for 10 to 15 minutes, turning frequently, until the meatballs
are well glazed and are
cooked through. (If opting to take this recipe to a party, pour all ingredients
into slow cooker instead of simmering. Cook on low heat for 4 to 6 hours.)
Zesty Slow Cooker Chicken
Yield: 3 cups
Protein per cup: 45 grams
Ingredients
1 whole chicken, cut up, skin removed
1 package Good Seasons Zesty Italian Dressing mix (powder only)
1/2 cup white wine (wine will cook out)
Instructions Place chicken in slow cooker and sprinkle with dressing mix. Pour white
wine on top. Cook on low for approximately 6 hours.
Slow-Cooked Bone-In White Chicken Chili
Yield: 6 cups
Protein per cup: 32 grams
Ingredients
1 lb skinless chicken thighs
1 lb dry Great Northern White beans, rinsed
6 cups low-fat, low-sodium chicken broth
2 Tbsp tomato paste
1 medium green bell pepper - cored and diced, about 3/4 cup
1 medium yellow onion, diced, about 1-1/2 cups
3 cloves fresh garlic, chopped
1 jalapeño pepper, minced (optional)
1 Tbsp dry oregano
2 to 3 tsp ground cumin
2 tsp paprika
1 Tbsp chili powder
Fresh cilantro sprigs
Low-fat sour cream
Instructions
Rinse chicken and pat dry with paper towels. Place the beans in slow cooker,
along with
broth and tomato paste. Stir to dissolve the tomato paste and add the chicken,
bell pepper,
onion, garlic, jalapeño pepper, oregano, cumin, paprika, and chili
powder. Cook on high heat for 10 hours. Serve in bowls with sprigs of
cilantro and 1 Tbsp sour cream.
