Creamy Sweet Potato Soup

Serves 6

Since Creamy Sweet Potato Soup can be prepared quickly, in just under 15 minutes, it’s perfect to make in the morning to take to work. Boost the protein a little by using higher protein chicken stock, such as Progresso chicken stock.

Ingredients

2 pounds sweet potatoes, halved lengthwise (about 2 large)

1/4 cup water

2 teaspoons olive oil

1 cup chopped onion

1/2 teaspoon ground cumin

1/4 teaspoon crushed red pepper

4 cups unsalted chicken stock

1/4 teaspoon salt

6 bacon slices, cooked and crumbled

1 ounce fresh Parmesan cheese, shaved (about 1/4 cup)

2 tablespoons flat-leaf parsley leaves (optional)

Directions

1. Place potatoes, cut sides down, in an 11 x 7-inch microwave-safe baking dish. Add 1/4 cup water; cover with plastic wrap. Microwave at HIGH 15 minutes or until potatoes are tender. Cool slightly; discard potato skins.

2. Heat a saucepan over medium-high heat. Add oil; swirl to coat. Add onion; sauté 1 minute or until translucent. Stir in cumin and red pepper. Add stock to pan; bring to a boil. Place half of sweet potato and half of stock mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining sweet potato and stock mixture. Stir in salt. Divide soup evenly among 6 bowls; sprinkle cooked bacon and Parmesan cheese evenly over top. Garnish with parsley, if desired.

Nutrition per serving:  233 Calories; 6 g Total Fat; 11 g Protein; 34 g Carbohydrates.

Recipe from Cooking Light. November 2013. http://www.myrecipes.com/recipe/creamy-sweet-potato-soup.

Maple Baked Salmon with Chopped Almonds

Serves 4

Ingredients

4 skinless, salmon fillets (each fillet should be about 3 ounces)

½ cup almonds, chopped coarsely

¼ cup maple syrup

¼ cup orange juice

2 tablespoons fresh, lemon juice

2 tablespoons light, soy sauce

2 cloves garlic, crushed

Directions

1. Preheat the oven to 425ºF.
2. Line an 8-inch square baking pan with parchment paper. Place the four salmon fillets in pan leaving ½ inch between pieces.
3. Chop the almonds by hand or use hand held blender (it only takes a few seconds with a hand held blender), distribute the chopped almonds evenly on top of the fillets.
4. In a small bowl, mix together the maple syrup, orange juice, lemon juice, soy sauce and crushed garlic. Use a spoon to gently baste the marinade over the top of each fillet.
5. Bake salmon for about 15 to 20 minutes or until fish is just done. While the fish is baking, baste top with marinade at least once or twice.  When removing fish from the pan, leave the leftover marinade behind and discard.  Serve the fish with brown rice and a green salad or vegetables.

Nutrition per serving (3/4 cup): 260 Calories; 15 g Fat; 2.4 g Sat; 11 g Carbohydrates; 21 g Protein

Recipe from Almond Board of California.