[Kitchen Witch]

Scallop Dill Chowder
This recipe serves: 6

[Ingredients]
1 slice bacon, diced
1/2 cup diced onion
1/2 cup diced celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
2 cups reduced fat (2%) milk
2 cups fresh bay scallops
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, scallops and dill and heat thoroughly. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 197 Carbohydrate 33 g
Fat 3 g Fiber 3 g
Protein 15 g Saturated Fat 1 g
Sodium 316 mg


Shrimp and Corn Chowder
This recipe serves: 6

[Ingredients]
2 large ears of corn, shucked
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound medium shrimp, peeled and deveined
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 288 Carbohydrate 42 g
Fat 4 g Fiber 5 g
Protein 25 g Saturated Fat 2 g
Sodium 374 mg


Crab Chowder
This recipe serves: 6

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound crab meat
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 233 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 22 g Saturated Fat 1 g
Sodium 477 mg


Chicken Chowder
This recipe serves:

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups low-sodium chicken or vegetable broth
6 small red potatoes
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the chicken broth. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, chicken and dill and cook until the chicken is just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 26 g Saturated Fat 2 g
Sodium 304 mg



Roast Pork Loin with Rhubarb Sauce and Onion Relish
This recipe serves:

[Ingredients]

For the onion relish:
1 large yellow onion
1 large red onion
1 1/2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1/4 cup balsamic vinegar

For the roast pork loin:
1 boneless pork loin, about 1 3/4 pounds
salt to taste
freshly ground black pepper
2 teaspoons minced, fresh herbs (thyme, rosemary or tarragon)
2/3 cup dry white wine

For the rhubarb sauce:
3/4 cup rhubarb sliced, 1/4" thick
1/4 cup sugar
1/4 cup water


[Cooking Instructions]
For the onion relish:

1. Preheat the grill to medium-high heat.

2. Peel and slice the onions 1/2" thick. Rub the onion slices (trying to keep them intact) with the olive oil and sprinkle with salt and pepper.

3. Grill the onions until they are lightly charred and cooked through, about 3 to 4 minutes per side.

4. When the onions are cool enough to handle, chop them roughly and put then in a bowl. Add the balsamic vinegar. (This can be stored in the refrigerator for up to 1 week.)

For the roast pork loin:

1. Preheat the oven to 350°F.

2. Place the pork loin in a roasting pan and sprinkle with the herbs, salt and pepper.

3. Pour the wine into the bottom of the pan and baste occasionally. Roast the pork for about 1 1/2 hours until a meat thermometer reads 160°F.

4. Let the meat rest about 15 minutes before slicing.

For the rhubarb sauce:

1. While the roast is cooking, place all the ingredients for the rhubarb sauce in a pot. Cook, uncovered, over medium heat until the rhubarb is completely soft and falling apart. Keep warm over low heat.

To assemble, place about 1/4 cup of onion relish in the center of a warmed plate. Place several slices of pork on the onions and top with rhubarb sauce.

Serving Size: about 6 ounces of meat with relish and sauce
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 380 Carbohydrate 21 g
Fat 12 g Fiber 1 g
Protein 44 g Saturated Fat 4 g
Sodium 389 mg