Broccoli Cheese Soup

1/2 c. onion, chopped
1/4 c. butter
1/4 c. flour
3 c. water (for thicker use only 2 cups)
10 oz. pkg frozen broccoli thawed or steamed. For fresh broccoli 3 cups. Cook until tender.
4 ckn. bouillon cubes (I use Better than Bouillon)
1 pint of half and half (can substitute milk it will just make the soup a little thinner)
1 tsp. Worcestershire sauce
3 c. shredded cheddar cheese

Saute onion until transparent. Add flour until smooth. Gradually add water and stir as you add. Add bouillon and Worcestershire sauce and broccoli, simmer for 10 min. Turn heat off and add cream. Gradually mix cheese until melted.

Recipe courtesy of Sarah Lund

Lemon Poppy Seed Muffins

Yield: about 12 muffins
Ingredients:
For the muffins:
2 cups all-purpose flour
2 tbsp. poppy seeds
1¼ tsp. baking powder
¼ tsp. baking soda
½ tsp. salt
8 tbsp. unsalted butter, at room temperature
1 cup sugar
2 large eggs
Zest of 1 lemon
1 tsp. vanilla extract
1 cup yogurt (plain or vanilla)

For the glaze (optional):
½ cup confectioners’ sugar
1-2 tbsp. freshly squeezed lemon juice

Directions:
Preheat the oven to 350˚ F. Line a muffin pan with paper liners. Combine the flour, poppy seeds, baking powder, baking soda and salt in a medium bowl. Stir briefly to combine. In a mixing bowl, beat together the butter and sugar on medium-high speed until light and fluffy, about 2 minutes. Beat in the eggs one at a time, blending well after each addition. Mix in the lemon zest and the vanilla extract. With the mixer on low speed, mix in the dry ingredients in two additions alternating with the yogurt, beating each addition just until incorporated.

Divide the batter between the prepared liners, filling each about two-thirds full. Bake 18 minutes, until a toothpick inserted in the center comes out clean. Let cool in the pan 5-10 minutes, then transfer to a wire rack to cool completely.

While the muffins are still warm, whisk together the confectioners’ sugar and lemon juice in a small bowl to make the glaze. Drizzle a small amount of the glaze over each muffin. Let the glaze set before serving.

Source: adapted from Joy of Baking and Annie's Eats

Pineapple Rice

1 cup long-grain white rice
2 scallions, thinly sliced
1 (8 oz.) can pineapple tidbits, drained
1 tsp. grated fresh ginger

Lime wedges, for serving (optional)

Cook rice according to package directions. Once cooked, mix in the scallions, pineapple tidbits, and ginger. Season with salt and pepper to taste. Fluff with a fork. Serve the kebabs with rice and lime wedges.

Source: adapted from Martha Stewart Living

Baked Cod

This is such a simple low fat meal to prepare. If you can't get cod, most other mild-tasting white fish, such as orange roughy or tilapia. I actually used true cod, or Pacific cod. How long you broil or grill the fish depends on its thickness. As a rule, allow 10 minutes per inch. If it's still not spicy enough for you, try a pinch of cayenne pepper in the mix.

Prep Time: 5 minutes

Cook Time: 6 minutes

Total Time: 11 minutes

Ingredients:

• 4 cod fillets (or any mild-tasting white fish)
• 1 tablespoon paprika
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp turmeric
• Half a lemon

Preparation:

Preheat broiler. Spray broiler pan or cookie sheet with nonstick cooking spray.

Combine spices in a small bowl. Sprinkle then rub spice mixture over both sides of fish fillets. Place fish on broiler pan or cookie sheet. Broil for 5-6 minutes until fish flakes easily with a fork, turning once.

Squeeze lemon over cooked fish and serve with couscous or rice, and a selection of vegetables.

Per Serving: Calories 148, Calories from Fat 13, Total Fat 1.4g (sat 0.1g), Cholesterol 63mg, Sodium 122mg, Carbohydrate 2.8g, Fiber 0.7g, Protein 30.5g