Now Eat This! Part 2

2 medium leeks, cut in half lengthwise and sliced into -inch-thick half-moons Nonstick cooking spray 2 medium Vidalia onions, sliced thin Salt and freshly ground black pepper 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits 1 ounce Gruyere cheese, grated ( cup) 1 cups egg subst.i.tute One 9-inch frozen whole-wheat pie sh.e.l.l, such as Wholly Wholesome, thawed 1. Preheat the oven to 375F. Preheat the oven to 375F.

2. Wash the leeks thoroughly to remove any dirt or sand, drain, and dry on paper towels to remove any excess moisture. Wash the leeks thoroughly to remove any dirt or sand, drain, and dry on paper towels to remove any excess moisture.

3. Heat a large cast-iron skillet over high heat. When the pan is hot, spray it with cooking spray. Add the leeks and onions. Season with salt and pepper to taste. Cover, and cook for 4 minutes, stirring occasionally. Uncover the pan and lower the heat to medium. Continue to cook until the onion mixture is completely soft, about 8 more minutes. Spread the onion mixture on a baking sheet to cool quickly. Heat a large cast-iron skillet over high heat. When the pan is hot, spray it with cooking spray. Add the leeks and onions. Season with salt and pepper to taste. Cover, and cook for 4 minutes, stirring occasionally. Uncover the pan and lower the heat to medium. Continue to cook until the onion mixture is completely soft, about 8 more minutes. Spread the onion mixture on a baking sheet to cool quickly.

4. When the onion mixture is cool, transfer it to a large bowl. Add the bacon, cheese, and egg subst.i.tute. Mix until well combined. Season the mixture with salt and pepper, and pour it into the prepared pie sh.e.l.l. Bake the quiche until the filling is set and the crust is golden brown, about 45 minutes. When the onion mixture is cool, transfer it to a large bowl. Add the bacon, cheese, and egg subst.i.tute. Mix until well combined. Season the mixture with salt and pepper, and pour it into the prepared pie sh.e.l.l. Bake the quiche until the filling is set and the crust is golden brown, about 45 minutes.

5. Let the quiche cool slightly. Then cut it into 8 wedges, and serve. Let the quiche cool slightly. Then cut it into 8 wedges, and serve.

PEPPER AND BASIL FRITTATA.

Frittata is a dish I have eaten and served for my entire life. It was always there just in case we were hungry or if an unexpected guest dropped by. It's made with fresh eggs and whole vegetables, nothing unhealthy. I never thought of it as unhealthy or fattening. But at 20 grams of fat per portion, its not entirely benign. This dish was a little easier than most to make healthier because it starts out in a good place-but why not have fewer calories without sacrificing flavor? Serves 6 Serves 6

1 tablespoon extra-virgin olive oil 2 cups cauliflower florets (from head cauliflower) medium zucchini, cut in half lengthwise and sliced into half-moons 2 garlic cloves, minced Salt and freshly ground black pepper 1 cup jarred roasted red pepper strips (not oil-packed) cup plus 2 tablespoons grated Parmigiano-Reggiano cheese cup chopped fresh basil 2 cups egg subst.i.tute 3 cups romaine lettuce, roughly chopped 1. Preheat the oven to 475F. Preheat the oven to 475F.

2. Heat an 8-inch nonstick ovenproof saute pan over medium-high heat. When the pan is hot, add half of the olive oil, then the cauliflower and zucchini. Saute the vegetables for 5 minutes. Add the garlic, and season the vegetables with salt and pepper to taste. Cover the pan and reduce the heat to low. Continue to cook until the vegetables are tender, another 5 minutes. Add the red pepper strips to the pan and stir to combine. Raise the heat to medium-high. Heat an 8-inch nonstick ovenproof saute pan over medium-high heat. When the pan is hot, add half of the olive oil, then the cauliflower and zucchini. Saute the vegetables for 5 minutes. Add the garlic, and season the vegetables with salt and pepper to taste. Cover the pan and reduce the heat to low. Continue to cook until the vegetables are tender, another 5 minutes. Add the red pepper strips to the pan and stir to combine. Raise the heat to medium-high.

3. Whisk the cup cheese, basil, and egg subst.i.tute together in a medium bowl. Season the mixture with salt and pepper to taste. With a heat-resistant rubber spatula, stir the egg mixture into the saute pan. Continue to stir as the eggs begin to solidify. When there are large curds but the mixture is still wet, flatten it slightly with the spatula and stop stirring it. Cook, undisturbed, for 1 minute. Transfer the pan to the oven. Whisk the cup cheese, basil, and egg subst.i.tute together in a medium bowl. Season the mixture with salt and pepper to taste. With a heat-resistant rubber spatula, stir the egg mixture into the saute pan. Continue to stir as the eggs begin to solidify. When there are large curds but the mixture is still wet, flatten it slightly with the spatula and stop stirring it. Cook, undisturbed, for 1 minute. Transfer the pan to the oven.

4. Bake the frittata for about 8 minutes or until the eggs are completely set. Remove the pan from the oven and give it a good shake to loosen the frittata. Invert a plate on top of the frittata and flip it over. Bake the frittata for about 8 minutes or until the eggs are completely set. Remove the pan from the oven and give it a good shake to loosen the frittata. Invert a plate on top of the frittata and flip it over.

5. In a medium bowl, mix the romaine lettuce with the remaining tablespoon olive oil and 2 tablespoons cheese. Season the salad with salt and pepper to taste. In a medium bowl, mix the romaine lettuce with the remaining tablespoon olive oil and 2 tablespoons cheese. Season the salad with salt and pepper to taste.

6. Cut the frittata into wedges. Serve hot or at room temperature, with the romaine salad alongside. Cut the frittata into wedges. Serve hot or at room temperature, with the romaine salad alongside.

NO-YOLK DEVILED EGGS.

The unhealthy parts of deviled eggs are the yolks and the devilish amounts of fat-usually in the form of mayonnaise-that most recipes call for mixing into the yolks. These deviled eggs are yolkless. The traditional seasoned mashed yolks have been replaced with seasoned mashed sweet potatoes mixed with mustard. They look just like the real thing. No one will miss the yolks-or the fat and cholesterol, either. Serves 6 Serves 6

6 large eggs 1 small sweet potato 1 medium shallot, chopped very fine 4 cornichons, chopped fine 1 tablespoon Dijon mustard 1 teaspoon smoked paprika, plus more for dusting Dash of Tabasco sauce Salt and freshly ground black pepper 2 tablespoons fresh flat-leaf parsley, chopped fine 1. Place the eggs in a medium saucepan and cover with water by 1 inch. Bring to a full rolling boil over high heat. Then turn the heat down slightly and cook the eggs at a rapid simmer for 5 minutes. Remove the pan from the heat and allow the eggs to sit in the hot water for 8 minutes. Drain the eggs and cover them with ice water. When the eggs have cooled, peel them and cut them in half; discard the yolks. Place the eggs in a medium saucepan and cover with water by 1 inch. Bring to a full rolling boil over high heat. Then turn the heat down slightly and cook the eggs at a rapid simmer for 5 minutes. Remove the pan from the heat and allow the eggs to sit in the hot water for 8 minutes. Drain the eggs and cover them with ice water. When the eggs have cooled, peel them and cut them in half; discard the yolks.

2. To make the filling, p.r.i.c.k the skin of the sweet potato with a fork. Microwave it on high until it is tender, about 6 minutes, turning it once during cooking if you don't have a turntable. When the potato has cooled slightly, cut it in half and scoop the flesh into a medium bowl. Mash the sweet potato with a fork or potato masher until it is smooth. When the sweet potato has cooled completely, stir in the shallot, cornichons, mustard, 1 teaspoon smoked paprika, and Tabasco sauce. Season with salt and pepper to taste. To make the filling, p.r.i.c.k the skin of the sweet potato with a fork. Microwave it on high until it is tender, about 6 minutes, turning it once during cooking if you don't have a turntable. When the potato has cooled slightly, cut it in half and scoop the flesh into a medium bowl. Mash the sweet potato with a fork or potato masher until it is smooth. When the sweet potato has cooled completely, stir in the shallot, cornichons, mustard, 1 teaspoon smoked paprika, and Tabasco sauce. Season with salt and pepper to taste.

3. Spoon the sweet potato mixture into a pastry bag. (If you don't have a pastry bag, you can use a resealable plastic bag with one corner snipped off.) Pipe a mound of filling into each egg half. Place the eggs in the refrigerator, covering them very loosely with plastic wrap, and chill until cold. Spoon the sweet potato mixture into a pastry bag. (If you don't have a pastry bag, you can use a resealable plastic bag with one corner snipped off.) Pipe a mound of filling into each egg half. Place the eggs in the refrigerator, covering them very loosely with plastic wrap, and chill until cold.

4. Right before serving, sprinkle the egg halves with the smoked paprika and the parsley. Right before serving, sprinkle the egg halves with the smoked paprika and the parsley.

French Onion Soup New England Clam Chowder Lobster Bisque Corn Chowder Black Bean Soup Tortilla Soup with Avocado and Cilantro Cheddar Cheese and "Potato" Soup Broccoli and Cheese Soup "Cream" of Mushroom Soup Chicken Noodle Soup

FRENCH ONION SOUP.

French onion soup began to show up on restaurant menus in the 1960s, when America's interest in French food was piqued by Julia Child. Onions have tremendous nutritional value and have been shown to aid in preventing and treating both cardiovascular disease and certain types of cancer. Though a bowl of French onion soup is full of great things, it also has a fair amount of fat. This recipe calls for reduced-fat Swiss and little to no fat in the general preparation, which trimmed fat and calories by about one-third and one half, respectively. Serves 4 Serves 4

Nonstick cooking spray 2 large Vidalia onions (about 1 pounds total), cut into -inch-thick slices Salt and freshly ground black pepper 4 thin slices whole-wheat baguette cup dry white wine 2 cups low-fat, low-sodium chicken broth 3 sprigs fresh thyme, tied in a bouquet with butcher's twine 12 slices reduced-fat Swiss cheese, such as Kraft Deli Fresh 1. Preheat the broiler on high. Line 2 baking sheets with foil. Spray 1 with cooking spray. Preheat the broiler on high. Line 2 baking sheets with foil. Spray 1 with cooking spray.

2. Separate the onion rings and spread them evenly on the sprayed baking sheet. Spray the rings with cooking spray, and season with salt and pepper to taste. Broil the onions, stirring them occasionally, until they have softened, about 20 minutes. Separate the onion rings and spread them evenly on the sprayed baking sheet. Spray the rings with cooking spray, and season with salt and pepper to taste. Broil the onions, stirring them occasionally, until they have softened, about 20 minutes.

3. Lay the baguette slices on the other baking sheet, and place it under the broiler. Watching carefully, broil until they are golden brown, about 1 minute per side. Set the baguette toasts aside. Lay the baguette slices on the other baking sheet, and place it under the broiler. Watching carefully, broil until they are golden brown, about 1 minute per side. Set the baguette toasts aside.

4. Combine the onions, wine, chicken broth, and thyme in a large saucepan. Cover, and bring the liquid to a boil over high heat. Turn the heat to low and simmer gently until the onions are tender, about 15 minutes. Combine the onions, wine, chicken broth, and thyme in a large saucepan. Cover, and bring the liquid to a boil over high heat. Turn the heat to low and simmer gently until the onions are tender, about 15 minutes.

5. Remove the thyme bouquet from the soup, and puree 1 cup of the soup in a blender until smooth. Return the pureed soup to the saucepan. Bring the soup back to a boil; season to taste with salt and pepper. Remove the thyme bouquet from the soup, and puree 1 cup of the soup in a blender until smooth. Return the pureed soup to the saucepan. Bring the soup back to a boil; season to taste with salt and pepper.

6. Set 4 ovenproof crocks on a baking sheet. Ladle the soup into the crocks. Top each crock with a baguette toast and 3 slices of cheese. Broil until the cheese is bubbly and golden brown, about 3 minutes. Set 4 ovenproof crocks on a baking sheet. Ladle the soup into the crocks. Top each crock with a baguette toast and 3 slices of cheese. Broil until the cheese is bubbly and golden brown, about 3 minutes.

NEW ENGLAND CLAM CHOWDER.

This clam chowder has been an American cla.s.sic since the early 1800s, and it's easy to see why. Cream-strike one! White potatoes-strike two! Bacon-should be strike three, you're out! Here's the good news: By replacing whole milk and cream with skim milk and yogurt, I had a calorie deficit-which I used to include some bacon. Serves 4 Serves 4

1 medium yellow onion, diced 4 garlic cloves, chopped fine 4 cups cauliflower florets 1 cups skim milk Three 6.5-ounce cans chopped clams, with their liquid 2 tablespoons cornstarch 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits cup Greek yogurt 2 tablespoons chopped fresh chives Salt and freshly ground black pepper 1. In a large Dutch oven, combine the onion, garlic, cauliflower, and milk. Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 7 minutes. In a large Dutch oven, combine the onion, garlic, cauliflower, and milk. Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 7 minutes.

2. Strain the clams, reserving the juice. In a medium bowl, whisk the clam juice into the cornstarch. Strain the clams, reserving the juice. In a medium bowl, whisk the clam juice into the cornstarch.

3. Raise the heat under the Dutch oven to medium, and whisk the cornstarch mixture into the soup. Bring the soup to a boil, whisking constantly. Then reduce the heat and simmer until the soup has thickened, about 2 minutes. Raise the heat under the Dutch oven to medium, and whisk the cornstarch mixture into the soup. Bring the soup to a boil, whisking constantly. Then reduce the heat and simmer until the soup has thickened, about 2 minutes.

4. Add the clams and bacon to the soup, and remove from the heat. Whisk in the yogurt and chives. Season the soup with salt and pepper to taste, and serve. Add the clams and bacon to the soup, and remove from the heat. Whisk in the yogurt and chives. Season the soup with salt and pepper to taste, and serve.

LOBSTER BISQUE.

Blush-colored lobster bisque made from flavorful lobster stock has historically suggested the height of elegance. Save this recipe for a leisurely weekend. Serves 4 Serves 4

Two 1-to 1-pound lobsters, steamed by your fishmonger b.u.t.ter-flavored nonstick cooking spray, such as Pam 2 medium onions, cut into medium dice 3 garlic cloves, roughly chopped 1 teaspoons sweet paprika cup sweet white wine, such as Riesling One 14.5-ounce can diced tomatoes in juice 1 cups low-fat, low-sodium chicken broth 2 cups skim milk 1 tablespoon cornstarch Juice of lemon Few dashes of Tabasco sauce Salt and freshly ground black pepper 3 tablespoons chopped fresh chives 1. Heat a Dutch oven over medium-high heat. Heat a Dutch oven over medium-high heat.

2. While the Dutch oven is heating, break down the lobsters: Remove the claws and place them in a bowl. Twist the heads off the tails. Add the tails to the bowl, and refrigerate. Pull the outer sh.e.l.l of the head off each body; discard the outer sh.e.l.ls. Remove and discard the lung sacs, leaving the tomalley (the soft green paste). Finely chop the bodies with a cleaver. While the Dutch oven is heating, break down the lobsters: Remove the claws and place them in a bowl. Twist the heads off the tails. Add the tails to the bowl, and refrigerate. Pull the outer sh.e.l.l of the head off each body; discard the outer sh.e.l.ls. Remove and discard the lung sacs, leaving the tomalley (the soft green paste). Finely chop the bodies with a cleaver.

3. When the Dutch oven is hot, spray it with cooking spray. Add the chopped lobster and cook, stirring occasionally, until most of the moisture has evaporated, about 4 minutes. Add the onions, garlic, and paprika and cook, stirring occasionally, until the onions and garlic are fragrant, about 2 minutes. (It is important not to burn the bottom of the pot, so if mixture begins to brown, reduce the heat.) When the Dutch oven is hot, spray it with cooking spray. Add the chopped lobster and cook, stirring occasionally, until most of the moisture has evaporated, about 4 minutes. Add the onions, garlic, and paprika and cook, stirring occasionally, until the onions and garlic are fragrant, about 2 minutes. (It is important not to burn the bottom of the pot, so if mixture begins to brown, reduce the heat.) 4. Add the wine and cook until it has reduced by about one-third, about 3 minutes. Add the tomatoes and their juice. Reduce slightly, about 2 minutes. Add the chicken broth and 1 cups of the milk; bring to a boil. Reduce the heat to medium-low and cook at a steady simmer, uncovered, for 20 minutes; the liquid should reduce by about half. Let the stock cool for a few minutes. Add the wine and cook until it has reduced by about one-third, about 3 minutes. Add the tomatoes and their juice. Reduce slightly, about 2 minutes. Add the chicken broth and 1 cups of the milk; bring to a boil. Reduce the heat to medium-low and cook at a steady simmer, uncovered, for 20 minutes; the liquid should reduce by about half. Let the stock cool for a few minutes.

5. While the stock is simmering, remove the claw and tail lobster meat from the sh.e.l.ls, working on a rimmed baking sheet to reserve any juice. Add the juice to the simmering stock. Roughly chop the lobster meat (there should be about 1 cups), and set it aside. While the stock is simmering, remove the claw and tail lobster meat from the sh.e.l.ls, working on a rimmed baking sheet to reserve any juice. Add the juice to the simmering stock. Roughly chop the lobster meat (there should be about 1 cups), and set it aside.

6. Pour half of the slightly cooled stock into a blender. Blend with the sh.e.l.ls (yes, the sh.e.l.ls!) carefully on the lowest speed until it is as smooth as possible. Strain all of the stock through a fine-mesh strainer into a medium saucepan, pressing on the solids to extract as much liquid as possible (you should have about 3 cups). Return the pureed stock back to the pot with the remaining stock. Put the pan over high heat and bring to a boil. Pour half of the slightly cooled stock into a blender. Blend with the sh.e.l.ls (yes, the sh.e.l.ls!) carefully on the lowest speed until it is as smooth as possible. Strain all of the stock through a fine-mesh strainer into a medium saucepan, pressing on the solids to extract as much liquid as possible (you should have about 3 cups). Return the pureed stock back to the pot with the remaining stock. Put the pan over high heat and bring to a boil.

7. Meanwhile, whisk the remaining cup milk into the cornstarch in a small bowl. Whisk the cornstarch mixture into the boiling stock. Return to a boil, whisking constantly. Cook until the stock thickens, about 1 minute. Meanwhile, whisk the remaining cup milk into the cornstarch in a small bowl. Whisk the cornstarch mixture into the boiling stock. Return to a boil, whisking constantly. Cook until the stock thickens, about 1 minute.

8. Stir in the reserved lobster meat, and remove from the heat. (The residual heat from the soup will warm the lobster meat.) Season the bisque with the lemon juice, Tabasco, and salt and pepper to taste. Stir in the chives, and serve immediately. Stir in the reserved lobster meat, and remove from the heat. (The residual heat from the soup will warm the lobster meat.) Season the bisque with the lemon juice, Tabasco, and salt and pepper to taste. Stir in the chives, and serve immediately.

CORN CHOWDER.

Make this delicious soup in the summer, when you can use corn that was picked that morning. Corn is loaded with sugars and carbs, but that's why we like it so much. I incorporated cauliflower in this soup to reduce the carb count and to add body, without adding the starch and calories of potatoes. Serves 4 Serves 4

Nonstick cooking spray 1 small yellow onion, cut into small dice Kernels from 3 ears fresh corn Salt and freshly ground black pepper 1 cups cauliflower florets 2 cups skim milk One 7-ounce container Greek yogurt bunch scallions (green part only), sliced thin on the diagonal 1. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray. Add the onion and corn. Season with salt and pepper to taste. Saute, stirring occasionally, for 6 minutes, or until the vegetables have started to soften. Add the cauliflower and milk, cover, and bring the soup to a boil. Reduce the heat to medium-low. Simmer the soup until the corn and cauliflower are tender, about 20 minutes. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray. Add the onion and corn. Season with salt and pepper to taste. Saute, stirring occasionally, for 6 minutes, or until the vegetables have started to soften. Add the cauliflower and milk, cover, and bring the soup to a boil. Reduce the heat to medium-low. Simmer the soup until the corn and cauliflower are tender, about 20 minutes.

2. Strain 1 cup of the soup through a sieve. Reserve the solids, and return the liquid to the pot. Pour the contents of the pot into a blender and puree until smooth. Return the soup to the pot, add the strained solids, and bring to a boil. Strain 1 cup of the soup through a sieve. Reserve the solids, and return the liquid to the pot. Pour the contents of the pot into a blender and puree until smooth. Return the soup to the pot, add the strained solids, and bring to a boil.

3. Remove the soup from the heat; stir in the yogurt and scallions. Season with salt and pepper to taste, and serve. Remove the soup from the heat; stir in the yogurt and scallions. Season with salt and pepper to taste, and serve.

BLACK BEAN SOUP.

Black beans are a very good source of cholesterol-lowering fiber and have many healthy properties that make them a good go-to ingredient. The best thing about black beans is their rich, meaty flavor. They end themselves to many preparations, are great hot or cold, and the best news is that you don't ever have to cook them if you don't have the time or inclination. When purchasing, watch out for sodium levels, and buy organic if you can. Serves 4 Serves 4

One 14.5-ounce can black beans, with liquid cup low-fat, low-sodium chicken broth cup store-bought fresh salsa, such as Top Crop 2 teaspoons chili powder 2 tablespoons reduced-sugar ketchup, such as Heinz 3 tablespoons real bacon bits, such as Hormel Real Bacon Bits Salt and freshly ground black pepper cup shredded 75% reduced-fat cheddar cheese, such as Cabot cup nonfat Greek yogurt cup chopped fresh cilantro 1. In a blender, combine half of the beans and all their liquid, the chicken broth, and cup of the salsa. Puree the mixture until smooth. In a blender, combine half of the beans and all their liquid, the chicken broth, and cup of the salsa. Puree the mixture until smooth.

2. Pour the contents of the blender into a medium saucepan and place it over high heat. Add the remaining beans, remaining salsa, chili powder, ketchup, and bacon. Bring the soup to a boil. Then reduce the heat to low. Cook the soup, stirring frequently, until thickened, about 9 minutes. Season with salt and pepper to taste. Pour the contents of the blender into a medium saucepan and place it over high heat. Add the remaining beans, remaining salsa, chili powder, ketchup, and bacon. Bring the soup to a boil. Then reduce the heat to low. Cook the soup, stirring frequently, until thickened, about 9 minutes. Season with salt and pepper to taste.

3. Ladle the soup into 4 bowls. Top each bowl with cheddar cheese, a dollop of yogurt, and a sprinkling of cilantro, and serve. Ladle the soup into 4 bowls. Top each bowl with cheddar cheese, a dollop of yogurt, and a sprinkling of cilantro, and serve.

TORTILLA SOUP WITH AVOCADO AND CILANTRO.

I must admit that I didn't realize at first that tortilla soup was an American favorite, but it slowly dawned on me. One of my favorite hotels serves it, there is a movie called Tortilla Soup Tortilla Soup, and when I asked my Twitter peeps about soups, it came up over and over. Its origins are Mexican, but it has become Americanized over the years. In Mexico City, this soup is made simply with roasted tomatoes, chiles, chicken broth, and corn tortillas. This version is true to the original, with a few additions. Serves 4 Serves 4

1 sprouted-corn tortillas, such as Food for Life cup low-fat, low-sodium chicken broth 1 cup diced fire-roasted tomatoes, such as Hunt's 2 chipotle chiles in adobo sauce, chopped fine cup store-bought hot fresh salsa, such as Santa Barbara cup fresh or frozen corn kernels 1 cup shredded skinless breast meat from a rotisserie or roast chicken Salt and freshly ground black pepper ripe Ha.s.s avocado, sliced cup chopped fresh cilantro 1. Preheat the oven to 375F. Line a baking sheet with parchment paper. Preheat the oven to 375F. Line a baking sheet with parchment paper.

2. Cut the tortillas into -inch-wide strips. Place the strips in a single layer on the prepared baking sheet, and bake until golden and crisp, about 9 minutes. Cut the tortillas into -inch-wide strips. Place the strips in a single layer on the prepared baking sheet, and bake until golden and crisp, about 9 minutes.

3. Meanwhile, combine the chicken broth, tomatoes, chipotle chiles, salsa, and corn in a medium saucepan. Bring the soup to a boil over high heat. Turn the heat to medium-low and simmer for 8 minutes. Stir the chicken into the soup, and season with salt and pepper to taste. Meanwhile, combine the chicken broth, tomatoes, chipotle chiles, salsa, and corn in a medium saucepan. Bring the soup to a boil over high heat. Turn the heat to medium-low and simmer for 8 minutes. Stir the chicken into the soup, and season with salt and pepper to taste.

4. Ladle the soup into 4 bowls. Top each bowl with avocado slices, chopped cilantro, and tortilla strips, and serve. Ladle the soup into 4 bowls. Top each bowl with avocado slices, chopped cilantro, and tortilla strips, and serve.

Healthy TipsEat more chiles! The fire in fresh jalapenos and cayenne pepper alike comes from a substance called capsaicin. The more capsaicin in a pepper, the hotter it is. Research has shown that capsaicin lowers cholesterol and triglycerides in the blood, as well as (counterintuitively) protecting against stomach ulcers. It has also been shown to increase metabolism for about 20 minutes after consumption. More flavor, more calories burned. That's a no-brainer.

CHEDDAR CHEESE AND "POTATO" SOUP If ever there was a dynamic duo of destructive caloric forces, cheese and potatoes is it. But they taste sooo sooo good together, we dive in anyway. This potato-free cheese and "potato" soup reunites the duo but tames them to a mere shadow of their former fatness. good together, we dive in anyway. This potato-free cheese and "potato" soup reunites the duo but tames them to a mere shadow of their former fatness. Serves 4 Serves 4

Nonstick cooking spray 2 garlic cloves, minced 1 small yellow onion, chopped 2 cups skim milk 1 medium head cauliflower, cored and roughly chopped (about 4 cups) Salt and freshly ground black pepper 1 cups (6 ounces) shredded 50% reduced-fat cheddar cheese, such as Cabot bunch scallions (green part only), sliced thin on the diagonal 1. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray. Add the garlic and onion. Saute, stirring occasionally, until the garlic and onion have started to soften, about 4 minutes. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray. Add the garlic and onion. Saute, stirring occasionally, until the garlic and onion have started to soften, about 4 minutes.

2. Add the milk and cauliflower. Season with salt and pepper to taste. Cover the pot and bring the soup to a simmer. Simmer until the cauliflower is tender, about 25 minutes. Add the milk and cauliflower. Season with salt and pepper to taste. Cover the pot and bring the soup to a simmer. Simmer until the cauliflower is tender, about 25 minutes.

3. Stir 1 cup of the cheddar cheese into the soup. Stir 1 cup of the cheddar cheese into the soup.

4. Working in batches, transfer the soup to a blender and puree until smooth. Return the soup to the pot; reheat if necessary. Season with salt and pepper to taste. Working in batches, transfer the soup to a blender and puree until smooth. Return the soup to the pot; reheat if necessary. Season with salt and pepper to taste.

5. Ladle the soup into bowls, top with the remaining cheddar and the scallions, and serve. Ladle the soup into bowls, top with the remaining cheddar and the scallions, and serve.

BROCCOLI AND CHEESE SOUP.

This beautiful green soup features broccoli two ways-pureed for body and in chunks for texture. The cheese in this rendition of broccoli-cheese soup is a whisper of Parmigiano-Reggiano cheese. The real creaminess comes from yogurt. Serves 4 Serves 4

Nonstick cooking spray 2 cups broccoli, roughly chopped medium yellow onion, chopped fine 2 garlic cloves, chopped fine Salt 1 cups low-fat, low-sodium chicken broth, plus extra if needed 1 cup 2% milk 1 tablespoon cornstarch 2 tablespoons grated Parmigiano-Reggiano cheese cup Greek yogurt Freshly ground black pepper 1. Heat a Dutch oven over high heat. When the pot is hot, spray it with cooking spray. Add the broccoli, onion, and garlic. Cover, and saute the vegetables until they are almost tender, about 5 minutes. Season lightly with salt. Add the chicken broth, bring the mixture to a boil, and cook uncovered until the liquid has reduced by half, about 8 minutes. Heat a Dutch oven over high heat. When the pot is hot, spray it with cooking spray. Add the broccoli, onion, and garlic. Cover, and saute the vegetables until they are almost tender, about 5 minutes. Season lightly with salt. Add the chicken broth, bring the mixture to a boil, and cook uncovered until the liquid has reduced by half, about 8 minutes.