LifeStyles Program

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Broccoli and Tofu Soup

Servings: 4

Preparation Time: 10 minutes

8 ounces tofu

2 cups soy milk

2 tablespoons chopped onions

3/4 cup shredded swiss cheese

1/2 teaspoon instant chicken bouillon granules

1/4 teaspoon dried basil

10 ounces chopped broccoli (frozen or fresh)

10 ounces can of condensed cream of potato soup

Cut the tofu into 1/2'' cubes. In a saucepan, combine onion, bouillon granules, basil and 1/2 cup ofwater. Bring to boil. Stir in frozen broccoli and then reduce heat. Cover and simmer for 5 minutes.

Do not drain. Stir in soup and milk gradually. Add cheese and stir until melted. Add tofu and stir. Then serve.

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Greens with Spicy Peanut Sauce

Prep: 5 minutes

Cook: 2 minutes

1/4 cup fat-free, less-sodium chicken broth

3 tablespoons creamy peanut butter

1 teaspoon brown sugar

1 teaspoon olive oil

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

1 (10-ounce) package prewashed spinach

Combine first 6 ingredients (through pepper) in a Dutch oven; cook over medium-high heat, stirring constantly until smooth. Stir in spinach; cook 45 seconds or until spinach lightly wilts, stirring constantly. Serve immediately. Yields 4 servings (serving size: about 1 -2 cups).

Calories = 103; Fat = 7 g; Cholesterol = 0 mg; Protein = 5 g; Carbohydrates = 6 g; Sugar = 3 g; Fiber = 2 g; Iron = 2 mg; Sodium = 276 mg; Calcium = 77 mg

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Linguine with White Clam Sauce

Servings: 4

Serving Size: 2 Cups

Preparation Time: 15 minutes

8 ounces linguine, uncooked

1/4 cup water

3 medium garlic cloves

1 cup buttermilk

2 tablespoons non-fat parmesan

1 teaspoon oregano

1 teaspoon Louisiana hot sauce

1/2 cup table wine, white & dry

1/3 cup chopped shallots

14 ounces canned clams

1 teaspoon cornstarch

2 teaspoon basil

1/8 teaspoon peppper

2 tablespoons dried parsley

Break dried pasta in half. Cook linguine about 9 minutes; drain. Then combine water, wine, shallots and garlic in medium saucepan and bring to a boil over medium heat. Stir in the broth from the canned clams and cook until liquid is reduced by half.

Combine cornstarch and 2 tsp (for 4 servings) of water and mix with buttermilk. Add mixture to broth. Cook for about 2 minutes more until thickened, whisking constantly. Stir in the parmesan, clams, oregano, basil, pepper, hot sauce an parsley.

Toss sauce with pasta: package and store.

*Also good with wild rice*

*Can be frozen*

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Shrimp Linguine

Makes 4 servings

½ cup sun dried tomatoes

1 tsp unsalted butter

1 TBL olive oil

1 bunch scallions – chopped

3 garlic cloves, minced

¼ cup minced fresh parsley

1 TBL capers

½ cup dry white wine

1 lb jumbo shrimp shelled and cleaned ( 2-3 large shrimp per person)

2 TBL Dijon mustard

½ cup evaporated skim milk

½ tsp salt

½ tsp freshly ground pepper

16 oz. linguine

Drain the sun dried tomatoes and cut into thin strips. Heat the butter and oil in large heavy skillet until butter melts. Add the onion, garlic, tomatoes, parsley & capers. Sauté until the onion is tender. Add the wine. Bring to a simmer and simmer for 2 minutes.

Add the shrimp and cook until the shrimp turns pink, Add the nustard and cream. Cook for 2 minutes until sauce thickens. Stir often. Add salt and pepper.

Cook linguine according to package directions until al dente. Drain and stir into shrimp mixture. Cook over medium heat until heated through tossing to coat linguine with sauce.