Light Loaded Potato Soup from the Titanium Chef

Baked potato soup is delicious but with all the cream, butter and sour cream it isn't exactly healthy for you.  This recipe is adapted from "Cooking Light".  Give it a try, its very easy to throw together and is just as delicious as its fattier counterpart. 

Light Loaded Potato Soup

Makes 4 servings (about 1 1/4 cup each)

4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions

Scrub and dry potatoes, prick them all over with a fork.  Place potatoes on a plate and microwave them on high, about 13 mintues.  Potatoes should be tender.  Cut them in half, set aside.

While the potatoes are cooking, heat the oil in a sauce pan over medium high heat.  Add onion, and saute for 3 minutes.  Add broth.

In a small bowl, combine flour and 1/2 cup milk.  Add the mixture to the pan wit 1 1/2 cups milk.  Bring to  a boil, stirring frequently.  Cook for 1 minutes.

Remove pan from the heat.  Stir in sour cream, salt and pepper.  Set aside.

Place a paper towel on a microwave safe plate.  Arrange bacon halves on paper towel, cover them with a second paper towel.  Microwave on high for 4 minutes.  Crumble bacon.  Set aside. 

Scoop the potato pulp out of the skins, and mash the pulp into the soup.  Discard skins.

Garnish each serving of soup with cheese, green onions and crumbled bacon.  Serve immediately.

Pumpkin Pie Bites from The Titanium Chef

I love baking during this time of the year because I can use pumpkin!  I know I could bake with it all year long but there is just something about chilly weather that makes baking with pumpkin perfect.  Try this delicious recipe from The Biggest Loser's chef Devin Alexander.  It contains healthy fruits, whole grains and natural sweeteners.  And another great bonus is that pumpkins are loaded with the cancer-fighting antioxidant beta carotene.  What could be better than that, a delicious dessert that will also help prevent cancer?!?  Try it out, you won't be disappointed!

Pumpkin Pie Bites
Serves 32

Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt

Heat the oven to 350 degrees.  Coat and 11X7 glass or ceramic baking dish with cooking spray. 

Finely grind cereal in food processer.  Transfer to a small mixing bowl and stir in syrup and cinnamon.  Spoon into baking dish; spread evenly across bottom.  Bake for 7-9 minutes, or until lightly browned.

Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly.  Fold in pumpkin, agave nectar and flour until well-combined.  Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined.  Pour into baked crust, spreading in an even layer.  Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean.  Cool on wire rack.

Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length).  Top each bit with 1 tsp whipped topping, if desired.

Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.

Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup.  If you have a local Sam's Club or Costco they have by far the best deals on agave. 

Peasant Stew from the Titanium Chef

Winter seems to be in full swing and all I want to eat is soup.  This soup has a lot of great flavors in it and is very low in calories and fat.  You can even make it healthier by making it vegetarian and leaving the chicken thighs out.  There are two kinds of beans in the soup so you will still get lots of great protein without the chicken.  This is a great crockpot recipe, try it out!

Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream

Combine cumin, salt and pepper; sprinkle over chicken.  Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8.  Check chicken to make sure it is cooked through. 
Place 1 chicken thigh each in 6 bowls.  Ladle 1 1/4 cups stew into each bowl.  Top with 2 tsp cilantro and 2 tsp sour cream.