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Watch me make Southwestern Shrimp, Corn, and Sweet Potato Soup with Glen ‘Big Baby’ Davis

Southwestern Shrimp Corn and Sweet Potato Soup

Southwestern Soup is one of my absolute favorite, go-to meals – I keep the ingredients on hand at all times to whip up for a fast flavorful meal in minutes, as it is basically a ‘pour’ and stir recipe! The natural sweetness of the yams, or Louisiana sweet potatoes, combined with the mild spice of the tomatoes and green chilies really is a wonderful combination. It was such a blast whipping this up with Glen ‘Big Baby’ Davis - he really knows his way around a kitchen!

Southwestern Shrimp, Corn, and Sweet Potato Soup from Too Hot in the Kitchen: Secrets to Sizzle At Any Age

Naturally sweet yams, shrimp, corn and spicy southwestern seasonings flawlessly come together in this easy (dump and stir) satisfying soup.

Makes 12 (1-cup) servings

1 red onion, chopped

1/2 teaspoon minced garlic

2 cups diced peeled Louisiana yams, (sweet potatoes)

1 (16-ounce) bag frozen corn

1 (15-ounce) can cream-style corn

1 (10-ounce) can chopped tomatoes and green chilies

1 cup salsa

4 cups fat-free chicken broth

2 teaspoons chili powder

1 teaspoon ground cumin

1 1/2 pounds peeled medium shrimp

Salt and pepper to taste

Chopped green onions

1. In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic until tender. Add all ingredients except shrimp; bring mixture to boil.

2. Add shrimp, return to boil, reduce heat and continue cooking until shrimp are done, 7-10 minutes. Season to taste. Sprinkle with green onions, when serving.

Nutritional information per serving:

Calories 146 Calories from fat 8% Fat 1g Saturated Fat 0g Cholesterol 84mg Sodium 518mg Carbohydrate 23g Dietary Fiber 3g Sugars 5g Protein 12g Dietary Exchanges: 1 1/2 starch, 1 1/2 very lean meat

Southwestern Shrimp, Corn and Sweet Potato Soup with Glen ‘Big Baby’ Davis

My family loves to gather around the tv to watch football (especially if our Tigers are playing), and nothing beats a pot of simmering chili on the stove on a cold day in front of the television set.

Why chili? Well, a pot of chili on the stove is self-serve so I can watch the football game, stretches to feed a crowd, and my easy recipe is a dump and stir quickie–no time consuming all day recipe!  Actually, this has been my go to recipe for years from The New Holly Clegg trim&TERRIFIC Cookbook .  I love to serve with bowls of condiments:  chopped avocado, red onion and shredded reduced fat cheese.  Be sure to use ground sirloin as any meat ending in “loin” is your leanest cut!  And, if my team doesn’t win, I can count on my chili being a winning recipe!!!!  Check out more recipes for game day.

Speedy Chili from The New Holly Clegg trim&TERRIFIC Cookbook

Makes 6-8 servings

2 pounds ground sirloin
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 (16-ounce) jar chunky salsa
1 (16-ounce) package frozen corn
2 (14 1/2-ounce) cans seasoned beef broth with onion
1 (15-ounce) can red kidney beans, rinsed and drained, optional

1.  In large nonstick pot, cook the meat and garlic until done. Drain any excess fat.
2.  Add remaining ingredients.  Bring to boil, reduce heat, and cook 15 minutes.

Nutritional information per serving
Calories 212, Protein (g) 26, Carbohydrate (g) 14, Fat (g) 6, Calories from Fat (%) 24, Saturated Fat (g) 2, Dietary Fiber (g) 2, Cholesterol (mg) 60, Sodium (mg) 794 Diabetic Exchanges: 3 lean meat, 1 starch

For more healthy southern recipes visit my website www.hollyclegg.com 

Speedy Chili – One-Dish Meal

Quick Veggie Soup from Holly Clegg’s Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment

6 servings/serving size: 1 cup

1 onion, chopped
1 teaspoon minced garlic
1 (16-ounce) can no-salt-added tomato puree
4 cups water
Shurfine salt and pepper to taste
1 tablespoon  Worcestershire sauce
1 small bay leaf
1 cup Shurfine sliced carrots
1/3 cup Shurfine white or brown rice
1 cup frozen Shurfine corn
1 cup frozen Shurfine green peas

1. In large nonstick saucepot coated with nonstick cooking spray, sauté onion and garlic
5 minutes or until done.

2. Add tomato puree, water, salt and pepper, Worcestershire sauce, bay leaf, carrots,
and rice. Bring to boil, reduce heat and simmer, covered, 20–25 minutes or until rice
is done.

3. Add corn and peas and continue cooking 10 minutes or until heated. Remove bay leaf
before serving. If needed, add more water to soup.

Nutritional information per serving: Calories 129, Calories from fat 5%, Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 95mg, Carbohydrate 29 g, Dietary Fiber 4 g, Sugars 9 g, Protein 5 g, Dietary Exchanges: 1 starch, 1 carbohydrate

Quick Veggie Soup: Cancer Comfort Food

 

Sweet Potato Chili over Couscous

It’s a pink out! Thanks to the amazing continuous efforts of many breast cancer charities, doctors, treatment centers, patients, survivors, friends and family, the word it out, October is Breast Cancer Awareness month! Pink ribbons and pink products are everywhere. Many companies, such as Lacoste, Stella & Dot, Tory Burch and Nike among many others, have created products with a pink theme in honor of the cause, with a portion of the proceeds going to cancer research.

Another way to lend a hand to someone close to you going through treatment is of course food. I know I’m bias, but food is the best way to warm the heart and help soothe symptoms, aside from medicine of course. Why not help take the pressure off of mealtime and help ease their symptoms by whipping up a nutritious, easy, flavorful meal for your loved one or friend going through treatment.

Ever since my father’s diagnosis in the late 90′s, I’ve realized the power food has on patients as they go through treatment and work to remain healthy in the years following. In 2006, I wrote Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment with a local oncologist to help those going through cancer and caretakers cope with the effects of treatment through food. Currently, I’m a monthly contributor to Thrive (Cancer Treatment Centers of America’s monthly publication), Breast Cancer Wellness and the HuffingtonPost.com health channel. My Eating Well Through Cancer recipes have been featured on LiveStrong.com and AOL Healthy Living.com.

Sweet Potato Chili with Couscous

 However, to keep within the pink theme, I want to offer you a delicious recipe from my trim&TERRIFIC Too Hot in the Kitchen cookbook. I recommend selecting fom the “Fill Up with Fiber” section of my book as it will definitely fill everyone up while supplying a great deal of nutritional value. My Sweet Potato Chili Over Couscous is delicious, nutritious, freezes well and feeds a crowd (see below for recipe).  Look for Louisiana Yams for the sweetest of sweet potatoes and I speak from experiencefrom cooking with them.   Remember, sweet potatoes have been touted as one of the most nutritious vegetables which is great as they are my favorite….so is this vegetarian style recipe.

Sweet Potato Chili over Couscous

This vegetarian entrée tops my list! The spicy chipotle chili powder, smoky tomatoes, and naturally sweet yams over unassuming couscous are fantastic.

Makes 6 (1-cup) servings with 1/2 cup couscous

1 tablespoon olive oil
1 onion, chopped
1 red bell pepper, cored and chopped
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon chipotle chili powder
1-1/2 pounds Louisiana yams (sweet potatoes), peeled and cut into 1/2-inch chunks (4 cups)
1 (14 1/2-ounce) can fire-roasted diced tomatoes
1 (15-ounce) can dark red kidney beans, rinsed and drained
1 1/2 cups vegetable broth 3 cups cooked couscous

1. In large nonstick pot, heat oil and sauté onion, bell pepper and garlic over medium heat until tender, about 5 minutes. Stir in chili and chipotle powder for 30 seconds. Add sweet potatoes, tomatoes, beans and broth.

2. Bring to boil, reduce heat, and cook about 20-30 minutes or until sweet potatoes are tender. Serve over couscous.

Nutritional information per serving:
Calories 312 Calories from fat 10% Fat 3g Saturated Fat 0g Cholesterol 0mg Sodium 626mg Carbohydrate 61g Dietary Fiber 11g Sugars 12g Protein 11g Dietary Exchanges: 3 1/2 starch, 2 vegetable

Spicy Advice: Chipotle chili powder has a smoky spicy flavor found in spice section. Fire-roasted tomatoes, also in groceries, have a smoky fiery flavor. Chili powder and diced tomatoes may be substituted to save a trip to the store.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Soothing Symptoms Through Food: National Breast Cancer Awareness Month

Cooking doesn’t have to be complicated, my philosophy is fresh + convenience = homemade. Also, a great way to cut down cooking time is a well-stocked pantry – it’s like having a permanent shopping list – keep all of your basics on your shelves. This allows you to pull an ingredient out of the pantry and whip up a nutritious meal in minutes without having to stress about making time for the store.

You can garnish the soup with avocado, reduced-fat Cheddar cheese and tortilla strips to add additional flavor.

Chicken Tortilla Soup from Holly Clegg’s trim&TERRIFIC Diabetic Cooking

8 servings/serving size: 1 cup

2 pounds  boneless skinless chicken breasts, cut into 2-inch slices
1 onion, chopped
1 teaspoon minced garlic
6 cups  fat-free low-sodium chicken broth
1 (16-ounce)  jar salsa
1 teaspoon  chili powder
1 teaspoon ground cumin
1 cup  frozen corn
4 (6-inch)  whole wheat or flour tortillas

1. Preheat oven 350F.

2. In large nonstick saucepot coated with nonstick cooking spray, sauté chicken over medium heat 5 minutes or until lightly browned. Add onion and garlic and cook until tender, 3 minutes.

3. Add chicken broth, salsa, chili powder, and cumin and bring to boil. Add corn, return to boil, reduce heat and simmer 10 minutes. Serve with tortilla strips and condiments.

4. Cut tortillas into 1/2-inch strips. Lay strips on baking pan coated with nonstick cooking spray. Bake 15–20 minutes or until lightly browned.

Nutritional information per serving:
Calories 218, Calories from fat 17%, Fat 2g, Saturated Fat 0g, Cholesterol 66mg, Sodium 427 mg, Carbohydrate 21g, Dietary Fiber 2g, Sugars 4g, Protein 30g, Dietary Exchanges: 1 starch, 1/2 carbohydrate, 3 very lean meat

For more healthy diabetic-friendly recipes visit my website www.hollyclegg.com 

Chicken Tortilla Soup: Diabetic Friendly

Cold soup is soothing and refreshing on any day, but especially a warm day.  Two of my favorites, avocado and cucumber meld together for a creamy, crisp soup.  With only a few ingredients, you can whip up this recipe in now time at all.  Best of all, Avocado Cucumber Soup is from my diabetic book–so you are getting a healthy treat!  Serve with a salad or sandwich and your meal is complete.

Avocado Cucumber Soup from Holly Clegg’s trim&TERRIFIC Diabetic Cooking
Creamy avocadoes and cucumbers pair together in this fantastic chilled soup
 
6 servings/serving size: 3/4 cup

1 large avocado, peeled, pitted, and halved
2 cucumbers, peeled, seeded, and halved
1 cup fat-free low-sodium chicken or vegetable broth
1 cup fat-free evaporated milk
2 tablespoons lemon juice
Salt to taste (optional)
1/4 cup chopped green onion
1/2 cup chopped tomatoes
 
1. In blender or food processor, blend the avocado, cucumbers, chicken broth, evaporated milk, and lemon juice until smooth.  Season with salt and pepper (if using).  Refrigerate, covered, until chilled.
2. If soup is too thick, stir in a little more broth or evaporated milk. Sprinkle individual servings with green onion and tomatoes before serving.

TERRIFIC TIDBIT
To easily seed cucumbers, cut in half and run a knife or fork down the center of the cucumber to scrape out the seeds.
 
NUTRITIONAL INFORMATION PER SERVING
 
Calories 102
Calories from fat 46%
Fat 5 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 65 mg
Carbohydrate 11 g
Dietary Fiber 3 g
Sugars 7 g
Protein 5 g
Diabetic Exchanges: 1 vegetable, 1/2 fat-free milk, 1 fat

Hot Outside: Try this refreshing summer soup: Avocado Cucumber Soup-Diabetic Friendly

Soup- er Bowl & BCS Championship Easy Suppers

What else is better to feed and please a hungry crowd for a Super Bowl or BCS Championship party than a Soup-er easy supper?! Entertaining should be fun and easy – and the host should able to enjoy the party too! A hearty and satisfying meal on the table is simple with belly-filling and heart warming soups.  One-pot meals are great because they leave easy cleanup, without the hassle of tons of dirty dishes, they feed a crowd and can easily be frozen in batches for making ahead or dinner another day. Wait until you try my winning must-try “soup-er” suppers!

Naturally sweet yams, shrimp, corn and spicy southwestern seasonings flawlessly come together in this easy (dump and stir) satisfying Southwestern Shrimp, Corn, and Sweet Potato Soup, from the trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle At Any Age.

Tips for an easy Soup-er Bowl party:

-       A soup buffet is the perfect solution to feed a “come and go crowd.”

-       Serve soup simmering on the stove or use crock-pots to keep your soup warm.

-       Have mugs by the soup so guests can eat at their leisure.

-       Freeze soups ahead of time.

-       I always have a few appetizers scattered around and pick up desserts so my time isn’t spent in the kitchen and I lose my place on the sofa.

-       Pick up assorted cheeses and decorate with grapes for appetizers.

-       Make it easy on yourself and pick up a hearty salad with bottled dressing and pick up bread.

-       Go to the bakery for assorted cookies.

-       Take advantage of the time-saving shortcuts that are available these days. Dislike chopping onions? Now you can buy fresh or frozen white and green onions already chopped – no tears required! You can even buy already cut cabbage, perfect to throw in that coleslaw.

-       If a recipe calls for chicken, use rotisserie or frozen grilled chicken breasts from the store.

-       Double the recipe and place half in the freezer to pull out when we have the urge.

-       Don’t be afraid to buy a part of a recipe instead of creating it, such as marinara sauce

No bartenders needed! Serve up this easy-to-make Pomegranate Margarita Martini in a pitcher. Pomegranate and margaritas pair up with a martini for a dose of fun and antioxidants. Be sure to make a big batch as it will surely get polished off!

Pomegranate Margarita Martini from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle At Any Age

Pomegranate and margaritas pair up with a martini for a dose of fun and antioxidants. No bartenders needed as I served this easy- to- make drink in a pitcher. Be sure to make a big batch as I had to go back and make more.

Makes 3 cups

2 cups alcoholic margarita mix

1/2 cup pomegranate juice

1/4 cup tequila 1/4 cup lime juice

1. In pitcher, mix together all ingredients. Serve over ice or in martini glass.

Nutritional information per serving:

Calories 118 Calories from fat 0%, Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 3mg Carbohydrate 24g Dietary Fiber 0g, Sugars 17g, Protein 0g, Dietary Exchanges: 1 1/2 other carbohydrate

My Soup-er Easy Super Bowl & BCS Championship Supper

When you think of Louisiana cuisine, gumbo comes to mind.  My kids live in Dallas and New York but rely on my easy recipe for this Louisiana favorite.  If you are not in a region where seafood is plentiful, this version is the answer. The secret to a good gumbo is the roux, and my secret is I use browned flour for the roux.  Not only is this a time saver, but you get that rich nutty flavor with out all the fat.  Not only does it taste great, it is so easy as you bake the roux in the oven. So, no matter where you live, you can enjoy my Chicken and Sausage Gumbo.  Remember, gumbo freezes well and so does extra rice!

Chicken and Sausage Gumbo from Holly Clegg’s trim&TERRIFIC  Gulf Coast Favorites Cookbook

Chicken and sausage gumbo, a Louisiana favorite, may be prepared easily and conveniently with chicken, sausage, and seasonings. Gumbo is served over rice.

Makes 14 (1-cup) servings

1/2 cup all-purpose flour
1 pound reduced-fat sausage, sliced in 1/4-inch pieces
2 pounds boneless, skinless chicken breasts, cut in pieces
1 onion, chopped
1 teaspoon minced garlic
1 green bell pepper, cored and chopped
2 stalks celery, chopped
8 cups fat-free chicken broth
1 (16-ounce) package frozen cut okra or fresh cut okra
1 teaspoon dried thyme leaves
1/4 teaspoon cayenne
Salt and pepper to taste
1 bunch green onions, chopped

1.  Preheat oven 400ºF.
2.  Place flour on baking sheet, bake 20 minutes, stirring every 7–10 minutes until a dark nutty brown color. Set aside.
3.  In large nonstick pot coated with nonstick cooking spray, stir-fry sausage over medium heat until crispy brown, set aside.  Remove any excess grease, recoat skillet with nonstick cooking spray.
4.  Add chicken and cook, stirring until starting to brown. Add onion, garlic, green pepper, and celery, cooking until tender. Add browned flour, stir continuously.
5.  Gradually add chicken broth, okra, thyme, cayenne, and salt and pepper. Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes. Serve over rice.

Nutritional information per serving: Calories 160, Calories from fat (%) 11, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 49, Sodium (mg) 550, Carbohydrate (g) 12, Dietary Fiber (g) 2, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 very lean meat

Chicken and Sausage Gumbo-Secret to a Simple Healthy Roux

I am thrilled to be an honorary chairman for the 2010 Step Out Walk To Fight Diabetes.  Only a great cause like this gets me out early on a Saturday morning! What people don’t realize is eating healthy is truly a diabetes diet!  There is no magical diabetes diet, and you don’t have to feel deprived to eat healthy.  I was very excited to partner with the ADA with my trim&TERRIFIC Diabetic Cookbook, and best of all, I have so many people tell me how they LOVE that book, whether they are diabetic or not.  So, I wanted to share the Cihcken Tortilla Soup–easy to make with canned chicken broth, salsa, and corn-a one meal dish.  Take a short cut and use Rotesserie chicken or Tyson grilled and ready chicken breasts.  Tortilla Soup is famly friendly and a last minute toss together meal.  For more easy diabetic recipes, visit, http://www.hollyclegg.com

Chicken Tortilla Soup  from Holly Clegg trim&TERRIFIC Diabetic Cooking
No time to cook so try this short-cut version of one of our very favorites.  Pick up rotisserie chicken for a time saver.  The homemade tortilla strips add a nice touch.  Serve with chopped avocado, reduced fat shredded Mexican blend cheese.

Makes 6 servings

2 pounds boneless skinless chicken breasts, cut into 2-inch slices
1 onion, chopped
1 teaspoon minced garlic
6 cups canned low-sodium chicken broth
1 (16-ounce) jar salsa 
1 teaspoon chili powder
1 teaspoon ground cumin
1 (16-ounce bag) frozen corn
4 (6-ounce) whole wheat or flour tortillas

1. In large nonstick pot coated with nonstick cooking spray, cook chicken over medium heat, stirring constantly, until lightly browned, 5 minutes. 
2. Add onion and garlic; continue sautéing until tender, 3 minutes.  Add chicken broth, salsa, chili powder, and cumin, bringing to boil. 
3. Reduce heat, cook 10 minutes and add corn, cooking a few more minutes. 
4.  Cut tortillas into 1/2-inch strips.  Lay strips on baking pan coated with nonstick cooking spray.  Bake at 350°F. for about 15-20 minutes or until lightly browned.

Note:  To add a smoky flavor to you chili use chipotle salsa or add 1 teaspoon chipotle chili flakes found in the seasoning part of your grocery

Nutritional information per serving:
Calories 218, Protein (g) 30, Carbohydrate (g) 21, Fat (g) 2, Calories from Fat (%)178, Saturated Fat (g) 0, Dietary Fiber (g) 2, Sugars (g) 4, Cholesterol (mg) 66, Sodium (mg) 427, Diabetic Exchanges: 1 starch, 1/2 carbohydrate, 2 very lean meat

Diabetic Recipe for Chicken Tortilla Soup-Support Step Out Walk to Fight Diabetes

Kathleen is hiding!

 

Good Day in Dallas

WATCH MY COOKING SEGMENT on Good Day on Fox in Dallas/Ft. Worth.  Finally, it is getting cool outside so I prepared one of my favorite soups featuring the naturally sweet Louisiana Yams, Shrimp, Corn and Sweet Potato Soup.  The other recipes I showed had less than three ingredients, yes, that is true!  Melting in your mouth, Pull Apart Bread made with reduced fat crescent rolls and Chocolate Fudgies described as “chocolate air.”  All the recipes are from my quick, easy new book, Too Hot in the Kitchen: Secrets To Sizzle At Any Age.  Sizzle in your own kitchen with these recipes!

Cooking on Good Day on Fox in Dallas with Louisiana Yams!