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

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

Crawfish Etouffee

After adjusting back into school after winter break, I realized how much I missed my southern foods!  Within one week I made Crawfish Etouffee and Chicken and Sausage Gumbo both from my mom’s Gulf Coast Favorites book.  All of my friends at school love southern cooking and hover around my kitchen when I am cooking.  I always love to share southern recipes, because my friends always rave about how tasty the recipes are.  Both recipes took very little time and were full of flavor.  The only downside is that seafood is extremely expensive in St. Louis.  After a few grocery bills, my parents cut my southern craving down to only a few seafood recipes per month!

Crawfish Etouffee recipe from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites Cookbook

The key ingredients in this popular Louisiana staple are tender crawfish simmered with onion, green pepper, and garlic stared with a light roux.   This easy to follow recipe will quickly become part of your Cajun recipe repertoire.

Makes 4 (1-cup) servings

2 tablespoons butter

3 tablespoons all-purpose flour

1 onion, chopped

1/2 cup chopped green bell pepper

1 teaspoon minced garlic

1 cup fat-free chicken broth

1 tablespoon paprika

1 pound crawfish tails, rinsed and drained

Salt and pepper to taste

1 bunch green onion tops only, finely chopped

1.  In large nonstick skillet coated with nonstick cooking spray, melt butter, stir in flour.
2.  Cook over medium heat until light brown, 5–8 minutes, stirring constantly. Add onion, green pepper, and garlic, sauté until tender, 5 minutes.
3.  Gradually add chicken broth, stir until thickened. Add paprika and crawfish. Bring to boil.

4.  Reduce heat, cover, cook 20–25 minutes, stirring occasionally. Salt and pepper to taste.
5.  Stir in green onions, cook another few minutes.

Nutritional information per serving: Calories 210, Calories from fat (%) 31, Fat (g) 8, Saturated Fat (g) 4, Cholesterol (mg) 170, Sodium (mg) 257, Carbohydrate (g) 13, Dietary Fiber (g) 4, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 lean meat

Terrific Tidbit: The browned flour and oil creates a roux that gives the etouffee that deep rich flavor.

Missing the South – Crawfish Etouffee

I always have so much fun filming my segment, ‘Holly’s Kitchen’ on “This Week in Louisiana Agriculture.” Louisiana has amazing fresh ingredients such as beef, rice, crawfish, and of course sweet potatoes! For March I showed how to make Steak Tacos with Cucumber Avocado Salsa with delicious Louisiana beef. Also, from my new cookbook out this fall, I made the incredible Berry Good Oatmeal Cookie Cake, so you will get a sneak peak of a great new recipe! Check out when the show airs on your local station or watch it online at TWILAtv.org.

Holly’s Kitchen on “This Week in Louisiana Agriculture”

Chicken and Dumplings

My husband loves to pitch in and help in the kitchen, but after he had knee surgery last week he has been faithfully recovering on the couch. My mom came in to help out last week, and by helping out, I mean testing loads of her new recipes on us – which of course were delicious! This week I jumped at the chance to feed him home-cooked comfort food to help him heal! After flipping through my mom’s cookbooks I remembered the classic Chicken and Dumplings – my all time favorite growing up!

Chicken and Dumplings from The New Holly Clegg trim&TERRIFIC Cookbook

This Southern comfort dish is great in the winter months and popular in my home. If you prefer a thicker soup, mix a little soup and flour together; then return the mixture to the pot. If you like lots of dumplings, double the recipe and add them all to the soup.

Makes 6 – 8 servings

2 pounds skinless, boneless chicken breasts, cut into small serving pieces

3 quarts water

Salt and pepper to taste

2 (103/4-ounce) cans 98% fat-free cream of mushroom soup

6 chicken bouillon cubes

1/2 cup all-purpose flour

1 celery stalk, cut into pieces

1 onion, quartered

4 carrots, peeled and sliced

2 cups self-rising flour

2 tablespoons canola oil

3/4 cup skim milk

1. Place chicken in large pot with water, salt, pepper, mushroom soup, bouillon cubes, all-purpose flour mixed with little water to make smooth paste, celery, onion, and carrot slices. Bring to boil. Reduce heat to medium, cook 30 minutes, or until chicken is tender.
2. Meanwhile, make dumplings. In small bowl, combine with fork self-rising flour, oil, and milk. Turn onto floured surface, roll dough 1/8-inch thick. Cut into thin strips. Remove celery and onion, bring broth to boil, drop in dumplings. Cook on medium heat, covered, 10 minutes or until dumplings are done. Serve in big bowls.

Nutritional information per serving

Calories 368, Protein (g) 32, Carbohydrate (g) 40, Fat (g) 7, Calories from Fat (%) 18, Saturated Fat (g) 1, Dietary Fiber (g) 2, Cholesterol (mg) 70, Sodium (mg) 1,869 Diabetic Exchanges: 3 lean meat, 2.5 starch, 1 vegetable

Quick Tip: If you’re watching your sodium intake, use a smaller amount of the bouillon cubes, or cut them out of the recipe entirely.

Chicken and Dumplings

Best Beef Brisket

Ever needed a great dish to feed and please lots of people? Best Beef Brisket is a delicious make-ahead recipe that will win over men and women of all ages. And you will never believe how easy it is as all you do is season the meat, pop it in the oven, and forget about it! This is great served with Roasted Vegetables and use leftover brisket…that is if you have any…to make the best sandwiches! And, someone just sent me Black Truffle Barbecue Sauce-and wow is it good with the brisket, or probably even with a spoon!

Best Beef Brisket from Holly Clegg’s trim&TERRIFIC Freezer Friendly Meals
The sweet-spicy sauce infuses the brisket with tons of flavor.

Makes 12 – 14 servings

1 (5-6 pound) trimmed beef brisket
Salt and pepper to taste
1 onion, finely chopped
1 teaspoon ground ginger
1 tablespoon minced garlic
1/4 cup grainy or Creole mustard
1 cup diet cola
1/2 cup ketchup
1/4 cup soy sauce
1/4 cup honey

1. Season brisket with salt and pepper, set aside.
2. In small bowl, mix together onion, ginger, garlic, mustard, cola, ketchup, soy sauce, and honey. Spread over brisket, cover, refrigerate overnight.
3. Preheat oven 325°F. Place brisket and marinade in oven in heavy pot. Bake, covered, 5 – 6 hours or until brisket is very tender.

To Prepare and Eat Now: Slice against the grain and serve.
To Freeze: Cool to room temperature, then transfer both the brisket and the sauce to a freezer container, label, and freeze. Freeze up to 4 months.
To Prepare After Freezing: Remove from freezer to defrost. Preheat the oven to 325°F. and bake, covered, with sauce. Slice against the grain to serve.

Nutritional information per serving: Calories 286, Protein (g) 41, Carbohydrate (g) 9, Fat (g) 9, Calories from Fat (%) 28, Saturated Fat (g) 3, Dietary Fiber (g) 0, Cholesterol (mg) 83, Sodium (mg) 507, Diabetic Exchanges: 6 lean meat, 0.5 other carbohydrate

Best Beef Brisket

White Chocolate Bundt Cake

I am so excited to partner with Walmart to create easy, healthy, and affordable meals – all with one-stop shopping! Today I am an official cover girl (hahaha)featured on the www.walmart.com homepage. I use Walmart’s Great Value brand with all my testing and have been impressed with the quality of the ingredients and  the selection.  I always keep a well stocked pantry and the price point makes it more affordable to do so…gives me extra dollars to treat myself!  

On of my favorite products is the Great Value Black Bean and Corn Salsa–most people already know about it-I made the Hamburger Dip for the 30 people at my house this past weekend and used this salsa to add more pizzaz to the recipe.  I look forward to sharing more of my recipes with cooking videos on  www.walmart.com/greatvalue, all under $1 per serving!

Wait until you try these recipes:

One Step Macaroni and Cheese-one dish and no boiling noodles-time saver!
Easy Chicken I make this recipe when I need a quick and easy delcious meal
Pizza Rice-leftover rice-turn into another quick recipe with few ingredients
Yummy Yogurt White Chocolate Bundt Cake-indulgence and easy-my daughter Haley makes our favorite cakeall the time in college.

Working with Walmart-the BEST CAKE!!

Ooey Goey Squares

Who Dat!!! Go Saints, it’s a black and gold Super Bowl!!! My husband and I had some friends over to watch the game last night and we used our new grill (a gift from Chad’s parent’s for our wedding anniversary). It’s the new infared kind, he couldn’t wait to use it and I must say it produced some juicy steaks. I’m sure it didn’t hurt they were Omaha Steaks, but they were so moist! We also made a green bean casserole, salad and yummy cresent roll bread dish. And of course we had dessert, Ooey Gooey Squares, from my mom’s The New Holly Clegg trim&TERRIFIC Cookbook, and I don’t think I overcooked them this time. Finally…

Also, we ate at two really good restaruants this weekend with some friends. A FAVORITE of mine Victor Tango’s and Si Tapas which I’d never been to (both in Dallas)! At VT’s we had miso glazed sea bass scewers, chicken and waffles, ahi tuna nachos, and braised short rib with a rutabaga mash, which I must admit was awesome and i thought was some type of mashed potato at first. We had a vareity of tapas at Si Tapas, however, I really wanted the Paella, a favorite meal of mine. Next time, Chad said he’d go back with me

Who Dat and some good food!

Louisiana sweet potatoes and cornbread combine for the ultimate stuffing

Christmas is not far away and I am starting to make my grocery list ahead of time. Traditionally families have cornbread dressing and sweet potato casserole, but I just cannot shy away from this Yam Cornbread Stuffing…why not have the best of both?! What could be better than naturally sweet yams and cornbread team up for a mouthwatering savory stuffing – you will never believe its diabetic-friendly—which is really the healthiest way to eat! For a time-efficient approach, prepare the cornbread and toast the pecans a day ahead.  And you can even purchase premade cornbread for a time-saver. Sweet potatoes are loaded with fiber, vitamins and minerals pack this dish with nutrition. Look for Louisiana yams–the sweetest of sweet potatoes.

Yam Corn Bread Stuffing from trim&TERRIFIC Diabetic Cooking

The combination of fresh sweet yams, cornbread, ginger, and toasty pecans will make this stuffing recipe a new fall favorite.

10 servings/serving size: 3/4 cup

2 tablespoons canola oil

2 cups peeled chopped Louisiana sweet potatoes (yams)

1 cup chopped onion

1 cup sliced celery

1/4 cup chopped fresh parsley

1 teaspoon ground ginger

5 cups crumbled cooked cornbread

1/4 cup chopped pecans, toasted

1/2 cup fat-free low-sodium chicken or vegetable broth

1. Preheat oven 375°F.

2. In large skillet coated with nonstick cooking spray, heat oil over medium heat. Sauté sweet potatoes, onion, celery 7-10 minutes, or until just tender. Stirring frequently.

3. Spoon mixture into large mixing bowl. Stir in parsley and ginger. Add cornbread and pecans, toss gently to coat. Add broth to moisten.

4. Place stuffing in 3-quart casserole dish coated with nonstick cooking spray. Bake, uncovered, 35-45 minutes, or until heated through. Serve.

Nutritional information per serving

Calories 242, Protein (g) 4, Carbohydrate (g) 36, Fat (g) 9, Calories from Fat (%) 79, Saturated Fat (g) 1, Dietary Fiber (g) 3, Sugars (g) 12, Cholesterol (mg) 6, Sodium (mg) 334, Diabetic Exchanges: 2 1/2 starch, 1 1/2 fat

Terrific Tidbit: Premade cornbread from the bakery department of your supermarket works fine in this recipe. You can prepare this stuffing ahead of time and refrigerate it up to 3 days, then bake it when you’re ready to serve.

Best of Both! Yam Cornbread Stuffing

Cranberries!  Invited to an office party, cookie swap or need a gift for the holidays.  I love using cranberries during the holiday season, and these festive Cranberry and White Chocolate Treats are so delectable you will never believe they are diabetic-friendly! Tart cranberries, sweet white chocolate, crunchy nutritious cereal and nuts pack this delicious dessert with wholesome vitamins and minerals – perfect to indulge in while staying fit this holiday season.   I turn to this favorite bar cookie to make for friends and family this time of year. For a quick and delicious gift, just cut the cookies into squares, wrap with plastic wrap and tie with a holiday ribbon. From teachers to coaches, neighbors to doctors, give the delicious gift of nutrition this holiday season!

Cranberry and White Chocolate Treats from Holly Clegg trim&TERRIFIC Diabetic Cooking

These scrumptious cookies are festive enough for a holiday treat, and fantastic enough to enjoy all year long.

 48 servings/serving size: 1 square

 1 1/3 cups reduced-fat graham cracker crumbs

2 tablespoons sugar or sugar substitute

1/2 cup natural wheat and barley cereal

1 (14-ounce) can fat-free sweetened condensed milk

1/2 cup dried cranberries

1/3 cup white chocolate chips

1/3 cup chopped walnuts

5 tablespoons butter, melted

 1. Preheat oven 350° F.  In 13x9x2-in baking pan, mix graham cracker crumbs, sugar, butter; press along bottom of pan. 

2. Sprinkle cranberries, white chocolate chips, walnuts, cereal evenly over graham cracker crust.  Pour sweetened condensed milk over top.

3. Bake 20-25 minutes or until bubbly and light brown.

 Nutritional information per serving:

Calories 67, Calories from fat (%) 21, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 4, Sodium (mg) 38, Carbohydrate (g) 11, Dietary Fiber (g) 0, Sugars (g) 8, Protein (g) 1, Diabetic Exchanges: 1/2 carbohydrate, 1/2 fat

 Terrific Tidbit: Cranberries are full of antioxidants and can help prevent and treat urinary tract infections.

Cookie Swap: Cranberries and White Chocolate Treats