Lean & Tasty Recipes

Super Light Vegetable Soup


  • 2/3 cup sliced carrots
  • 1/2 cup diced onions
  • 2 garlic cloves minced
  • 3 cups fat-free broth (beef, chicken,
    or vegetable)
  • 1 1/2 cups diced green cabbage
  • 1/2 cup green beans
  • 1 tbsp. tomato paste
  • 1/2 tsp. dried basil
  • 1/4 tsp. dried oregano
  • 1/4 tsp. salt
  • 1/2 cup diced zucchini
    *Please feel free to add any other vegetable of your choosing*

In a large saucepan sprayed with nonstick cooking spray, sauté carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3-4 minutes. Enjoy!!

Hearty Beef Stew


  • 12 oz uncooked lean trimmed sirloin beef, cut into 1/2-inch cubes
  • 1/8 tsp table salt, to taste
  • 1/8 tsp black pepper, to taste
  • 1 1/2 tsp vegetable oil
  • 1 medium uncooked onion(s), chopped
  • 1 clove(s) (medium) garlic clove(s), minced
  • 1/2 cup(s) canned crushed tomatoes
  • 1 cup(s) fat-free beef broth
  • 1 leaf/leaves bay leaf
  • 1 tsp dried thyme
  • 3 large uncooked carrot(s), sliced into 1/4 inch thick rounds
  • 1 cup(s) frozen green peas, thawed
  • 2 Tbsp fresh parsley, minced

Preheat oven to 200ºF. Season beef with salt and pepper. Heat oil in oven-proof skillet and brown beef over high heat, 2 to 4 minutes. Remove meat from pan. Reduce heat to medium. Add onions to pan and sauté until just softened, about 5 minutes. Add garlic and cook until golden. Pour in tomatoes and 1 cup of beef broth; add bay leaf, thyme and carrots. Return beef to pot. Bring to a simmer, cover and place in oven. Cook until meat is tender, about 1 to 1 1/2 hours. Check on stew occasionally. Add remaining 1/2 cup beef broth if liquid is running low. Ten minutes before serving, add peas to stew. Cover and let stand. Season to taste and sprinkle in parsley, then serve in 1-cup servings.

Garlicky Chicken and Broccoli


  • 2 tsp olive oil
  • 1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste
  • 1/2 tsp table salt
  • 1/4 tsp black pepper
  • 3 medium garlic cloves, minced, or more
  • 2 cups broccoli, florets
  • 1 1/2 cups reduced-sodium chicken broth, divided
  • 1 1/2 tbsp cornstarch
  • 2 cups cooked brown rice, kept hot

Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme, salt and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.

Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.

In a cup, dissolve cornstarch in remaining 1/2 cup of broth; add to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute; serve over rice. Makes about 1 cup of chicken and broccoli and 1/2 cup of rice per serving.

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