broccoli and parmesan soup with biscuits

Here is a nice heartwarming meal to have during the cold winter. The broccoli and parmesan soup provides antioxidants and fibers from the broccoli and the biscuits contains carbohydrates for energy. Combine with a little cube of cheese to complete the meal with proteins.

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Broccoli and parmesan soup

6 servings

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1 tablespoon olive oil

1 onion, chopped

1 leek, chopped

3 potatoes, peeled and diced

4 cups broccoli florets

4 cups vegetable or chicken broth

3 tablespoons freshly grated parmesan

1/2 cup evaporated fat-free milk

salt and pepper

1. Heat the olive oil and cook the onion and leek until tender.
2. Add the potatoes, broccoli florets, and broth. Bring to a boil and simmer about 10 to 15 minutes or until the vegetables are tender.
3. Remove from the heat and allow the soup to cool slightly.
4. Transfer the soup in a food a processor and purée until smooth and creamy.
5. Return to the pot and heat at medium intensity until hot.
6. Turn off the heat. Add the parmesan and evaporated milk. Season to taste and serve!

Nutrition facts
[for 1 serving]
147 calories, 4.2 g fat, 1.7 g saturated,
22 g carbs, 2.5 g fiber, 8 g protein

Fresh light biscuits
16 biscuits

1 1/2 teaspoons dry yeast
2 tablespoons warm water
2 cups all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons sugar
1 tablespoon baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup chilled light butter, diced
1 1/4 cups buttermilk

1. Preaheat oven to 400F.
2. In a small bowl, combine the yeast and warm water. Stir gently and set aside.
3. In a large bowl, combine the flours, sugar, baking powder, salt, and baking soda.
4. Add the butter and cut it into the flour with a pastry cutter or a fork.
5. Add the buttermilk and yeast and mix gently.
6. Knead lightly for 1 minute.
7. Roll evenly and stamp out biscuits with a glass.
8. Place the biscuits on a baking sheet, leaving 1" between them.
9. Bake for about 15 minutes or until puffed and lightly browned.

Nutrition facts
[for 1 biscuit]
91 calories, 1.5 g fat, 0.5 g saturated,
16 g carbs, 1 g fiber, 3 g protein

tomato pasta with brocoli

Pasta is one of the easiest and fastest meal to cook! Luckily, making it healthy is also a cinch! Try one or more of the followings to improve the nutritional profile of your favorite pasta:

• try whole-wheat pasta
• add veggies
• sneak in garlic to boost the flavor
• choose low-fat cheese like part-skim mozzarella
• use only a small amount of tastier cheese like parmesan
• prefer tomato-based sauce to cream-based sauce
  

Garlicky vegetarian pasta

4 servings

.4 cups whole-wheat dry pasta

1 tablespoon olive oil

1/2 cup sun-dried tomatoes

12 garlic cloves

4 cups brocoli chopped

2 cups tomato sauce

1/4 cup fresh basil

1/2 cup part-skim mozzarella

1/4 cup parmesan

1. Cook the pasta.
2. Hydrate the sun-dried tomatoes with boiling water at leat 15 minutes. Drain and chop.
3. In a large saucepan, heat the olive oil and cook the sun-dried tomatoes, garlic, and brocoli. Add the tomato sauce and heat until hot. Add the basil and add the drained cooked pasta. Blend well.
4. Serve with cheese.
   

Nutrition facts for 1 serving : 450 cal, 11 g fat, 3 g saturated, 82 g carbs, 5 g fibers, 19 g protein