In this show, Kathryn and her friend Terry, prepare some quick and easy meals.
Thai Chicken or Turkey Lettuce Cups
- 3 Tbsp Canola oil divided
- 3 Tbsp reduced-sodium soy sauce
- 2 Tbsp light brown sugar
- 2 Tbsp rice vinegar
- 8 Butter Lettuce Leaves
- 1 1/2 cups English Cucumbers chopped and seeds removed
- 1 lb Ground Turkey or Ground Chicken
- 1 cup matchstick carrots (You can also coarse grate the carrots)
- 2 Tbsp Fresh Mint, Parsley, or Cilantro
- 1/4 cup chopped roasted peanuts (unsalted are best)
- Combine 2 tablespoons oil, soy sauce, sugar, and vinegar in a bowl, stirring with a whisk.
- Heat remaining 1 Tablespoon oil in a large nonstick skillet over medium heat. Turkey or chicken and cook for 7 minutes or until lightly browned, stirring to crumble. Add 1/4 cup soy sauce mixture; cook 4 minutes or until liquid is absorbed.
- Place about 3 Tablespoons Turkey or chicken mixture in each lettuce leaf; top evenly with cucumber, carrot. Drizzle evenly with remaining soy sauce mixture. Sprinkle with mint, parsley, or cilantro. Top with chopped peanuts.
Carb 24 g
Fiber 7 g
Sugars 13 g
Pineapple upside down Cake –Miniatures
- 2 tsp Butter melted, divided
- 2 tsp Brown Sugar
- 2 Slices canned unsweetened pineapple
- 2 Maraschino Cherries
- 1/2 cup All Purpose Flour
- 3 Tbsp Splenda or sugar
- 1/2 tsp Baking Powder
- 1/2 tsp Salt
- 3 Tbsp fat-free milk ¼ tsp. vanilla extract
- 1/4 tsp vanilla extract
- Dash Ground Nutmeg Optional
- Preheat oven 350°
- Pour 1 tsp butter into each of two 10-oz. ramekins coated with cooking spray. Sprinkle with brown sugar. Top with a pineapple slice. Place a cherry in the center of each pineapple slice; set aside.
- In a small bowl, combine the flour, sugar, baking powder, salt, and nutmeg. Beat in the milk, vanilla, and remaining butter just until combined. Spoon over pineapple.
- Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool for 5 minutes. Run a knife around edges of ramekins; invert onto dessert plates. Serve warm.
Nutrition8 g fat (5 g sat. Fat)
21 mg chol.
318 mg sodium
53 g carb.
1 g fiber
3 g protein
Kathryn’s Pureed Tomato Soup
- 2 tsp Canola oil
- 1/4 cup onion finely chopped
- 1/4 cup celery finely chopped
- 2 14 1/2 oz cans Diced tomatoes Liquid included
- 1 1/2 cups water
- 2 tsp Brown Sugar
- 1/2 tsp Salt
- 1/2 tsp Dried Basil Substitute: 1/2 cup fresh chopped basil
- 1/4 tsp dried Oregano you can use fresh oregano –chopped
- 1/4 tsp coarsely ground pepper
- In a large saucepan, heat canola oil over medium-high heat. Add onion and celery; cook and stir 2-4 minutes or until tender. Add remaining ingredients. Bring to a boil. Reduce the heat; simmer, uncovered, 10 minutes to allow flavors to blend.
- Puree the soup using an immersion blender. If you are using a regular blender, make sure the opening on top is open and cover with a dish towel. Top with croutons, day-old bread cut up into cubes (French bread). Serve in small bowls. You can freeze the soup, as well, just make sure it is completely cool before freezing.
NutrientsServing size, 1 1/4 cups, is 76 calories 2g fat
627 mg sodium
13g carbs (9g sugars, 4 g fiber)
Beer Cheese Soup- Kathryn Raaker‘s Version
- 3/4 cup Butter cut into chunks
- 3/4 cup All-purpose
- 1 bottle or can Light beer
- 4 cups Chicken or vegetable broth
- 3 cups shredded Cheddar cheese
- 1 cup Parmesan Cheese Shredded Cheese
- 2 tsp Worcestershire sauce
- 1 tsp Ground mustard
- 1/4 tsp of Cayenne Pepper
- 1/4 tsp of Pepper
- 1 8 inch Rounded Rye or Wheat Bread – Cut off the top of the round bread and scoop out the Breadthe center as you are using this as a serving bowl for the soup.
- Melt butter in a large pot or skillet set over medium heat. Add flour and whisk until smooth. Cook 2-3.
- Add broth, beer and stir until thick. Next, add Cayenne and Black pepper, ground mustard, and Worchester sauce. Once all is combined, stir in the cheeses. Continue cooking until cheese is melted. Reduce heat and simmer 10 min. Serve in a Bread Bowl. Will serve 2 to 5 people.
- 6 oz bulk pork, turkey or Chicken Sausage Links can be used, just cut out of the skins.
- 1/2 cup panko bread crumbs Japanese
- 1 large Egg lightly beaten
- 2 1/2 Tbsp thinly sliced green onions divided
- 32 oz carton reduced-sodium chicken broth
- 1 Tbsp reduced-sodium soy sauce
- 1 bunch baby bok choy coarsely chopped, (optional - 2 cups fresh spinach)
- 2 stalks celery thinly sliced.
- 1 cup uncooked extra-wide egg noodles
- 1/2 cup Fresh Basil coarsely chopped
- cup ½coarsely chopped fresh basil
- Combine sausage, bread crumbs, egg, and 2 Tbsp. green onion; mix lightly but thoroughly. Shape into ¾-inch balls.
- In a large saucepan, bring the chicken broth and soy sauce to a boil. Carefully drop meatballs into soup. Stir in the bok choy (or spinach), celery, and noodles; return to a boil. Cook, uncovered, until the meatballs are cooked through and noodles are tender, 10-12 minutes. Stir in basil and remaining green onions; remove from heat and serve delicious!
Nutrition 1 cup:234 cal
13g fat ( 4g sat. fat)
15g carb. (2g sugars, l g fiber)