Menu Plan Monday: Low-Fat Broccoli Cheese Soup

Last week’s hits

Teriyaki Salmon in Foil

I tried the recipe for teriyaki salmon in foil, and it is delicious!!  No need to reinvent the wheel, but here are some pics so you can see just how easy it is!

Lay the carrots and snow peas directly on the foil.

Next, add the salmon.

Pour the sauce over the fish.

Voila!

Spicy Shrimp Linguine {and the meal that accompanies it}

Josh LOVED this meal!!  The pasta and sauce is a cinch, so you really must give it a try!

• 1# linguine
• cooking spray
• 1/2 c finely chopped onion
• 1 T Cajun seasoning
• 1/2 t ground red pepper
• 1/4 t salt
• 6 cloves garlic
• 7 T butter, softened
• 10 oz frozen, cooked, peeled shrimp, thawed, rinsed, and drained
• 1 can quartered artichoke hearts, chopped smaller
• Sprinkle of Old Bay Seasoning {optional}

Cook pasta according to package directions.  Drain.  Heat a small skillet over med-hi heat.  Coat pan with cooking spray.  Add onion to pan, saute 3 minutes.  Add Cajun seasoning, red pepper, salt, and garlic to pan; saute 1 minute.  Add butter, shrimp, and artichoke hearts to pan.  Melt butter as you cook the artichokes and shrimp a bit.  Add hot pasta, toss well.  Delicious with roasted or steamed veggies and warm bread.  I was a bit of an over-achiever and did it all.  Here’s how…

Roast some eggplant and peppers in olive oil.

Ingredients

Cook the pasta and broccoli.

Sprinkle some Old Bay on the shrimp (totally optional)

Saute onione, garlic, and artichoke hearts in a little olive oil.

Add seasonings, butter, and shrimp to sauce.

Sprinkle a little cheese on the broccoli.

Spoon some sauce on the linguine and enjoy!

Menu Plan Monday

• Monday: Loosemeat Sandwiches, corn on the cob, baked fries
• Tuesday: Crockpot Rotisserie Chicken (delicious!), mashed potatoes, green beans
• Wednesday: Spicy Chicken Soup with rice, chips and salsa
• Thursday: Left-Overs
• Friday: Beef-Sesame Noodles
• Saturday: Low-Fat Broccoli Cheese Soup, baked potatoes, crusty bread
• Sunday: Sunday Dinner with friends

Low-Fat Broccoli Cheese Soup

• 1 chopped onion
• 2 garlic cloves, minced
• 3 c fat-free chicken broth
• 1 (16-oz) package of broccoli florets (or you can chop it yourself)
• 2 1 /2 c reduced-fat/skimmed milk
• 1/3 c flour
• 1/4 t black pepper
• 8 oz light Velveeta cheese (in UK, use 8 oz shredded cheddar)

Heat a large non-stick skillet coated with cooking spray over med-hi heat.  Add onions and garlic; saute 3 min or till tender.  Add broth and broccoli.  Bring broccoli mixture to a boil over med-hi heat.  reduce heat to medium.  Cook 10 min.

Combine milk and flour, stirring with a whisk until well blended.  Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly.  Stir in pepper.  remove from heat; add cheese, stirring until it melts.

Place 1/3 of the soup in a blender or use a hand blender to process 1/3 of it until smooth.  Return 1/3 to pan and stir it all together.

Great with baked potatoes and a good salad!

For more great menus, check out Org Junkie.