Crockpot Potato Soup

2 tablespoons unsalted butter*
1 small yellow onion diced
3 large carrots scrubbed and diced
2 pounds Yukon gold potatoes peeled and cut into 1/2-inch chunks
1 teaspoon Italian seasoning
1 teaspoon kosher salt plus additional to taste
¼ teaspoon cayenne pepper
3–4 cups reduced-sodium chicken broth (or vegetable broth for a vegetarian soup)
1 can 2% evaporated milk (12-ounces)
3 tablespoons cornstarch
1 cup shredded sharp cheddar cheese plus additional for serving
1 cup nonfat plain Greek yogurt plus additional for serving

For Topping:

Cooked crumbled bacon (optional)
Chopped fresh chives (optional)

Lightly coat a 6-quart or larger slow cooker with nonstick spray. In a large skillet, melt the butter over medium heat. Add the onion and sauté until softened, about 6 to 8 minutes, stirring frequently and adjusting the heat so that the onion does not crisp or turn dark brown. Add to the slow cooker.

To the slow cooker, add the carrots, potatoes, Italian seasoning, salt, cayenne, and 3 cups chicken broth. Stir to combine.

Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours, until the potatoes and carrots are completely tender.

While the vegetables cook, in a medium bowl, whisk together the evaporated milk and cornstarch until no lumps remain. During the last 30 minutes of cooking, add the cornstarch/milk mixture. Continue cooking for 30 additional minutes.

Just before serving, stir in the shredded cheddar and Greek yogurt. With a potato masher or large spoon, mash half of the potatoes directly in the slow cooker. The soup will continue to thicken as it cools.

If you would like the soup to be thinner, add the remaining 1 cup chicken broth until you reach your desired consistency (warm up the broth first). Stir to combine, then season with salt and pepper to taste. Serve hot, topped with bacon, chives, and additional cheese/Greek yogurt as desired.

Notes
*SUBSTITUTION TIP: If you plan to serve the soup with bacon, I suggest chopping it into bite-size pieces, then sautéing it in a large skillet over medium-low heat until crisp, about 10 minutes. Remove with a slotted spoon. Drain out all but 2 tablespoons of the bacon drippings, then use it to sauté in the onions in place of the unsalted butter.

Shrimp and Broccoli

4 Tbsp oil, divided
2 lbs large shrimp
1/4 tsp kosher salt
1/4 tsp black pepper
4 broccoli crowns (about 6-8 cups)
6 Tbsp water
2 Tbsp minced garlic (6 cloves)
3 Tbsp minced fresh ginger
8 green onions, chopped (white/light green parts separated from dark green)
1 1/2 cups rice

Sauce:
2/3 cup low-sodium soy sauce
1/2 cup water
3 Tbsp honey
2 Tbsp rice vinegar
4 tsp sesame oil
4 tsp cornstarch

Place the rice in a pot and cover with water. Let it sit for 10-15 minutes, drain, and then add 2 1/4 cups of water to the pot and cook it as usual.

In a small bowl or large liquid measuring cup, whisk together the sauce ingredients: soy sauce, water, honey, rice vinegar, sesame oil, and cornstarch. Set near the stove.

In a large skillet or wok, heat 2 tablespoons of the oil over medium-high heat. Add the shrimp to the skillet in a single layer. Season with the salt and pepper. Cook 1 to 2 minutes per side, until just pink and curling into a "C" (shrimp overcooks fast!). Remove to a plate, draining off any liquid.

Add the remaining 2 tablespoons oil, then add the broccoli in a single layer. Let it cook undisturbed for 2 minutes.

Stir the broccoli, pour in the water, then cover. Let steam for 2 minutes to soften.

Stir in the garlic, ginger, and white/light green parts of the onions. Toss and cook another 1 to 2 minutes, until the broccoli is crisp-tender.

Pour in the sauce (restir it a bit if it has separated) and add the shrimp. Toss to combine and cook for 1 to 2 minutes, until the sauce is glossy, thickens a bit, and everything is coated.

Sprinkle with the dark green onion parts. Serve immediately over rice with red pepper flakes if you'd like a little heat.

Stir Fry Sauce

From Love & Lemons

1/2 cup water

1/3 cup low sodium soy sauce

1 Tbsp honey or brown sugar

1 Tbsp rice vinegar

2 tsp sesame oil

2 garlic cloves, grated

2 tsp ginger, grated

1 Tbsp cornstarch

1/2 tsp red pepper flakes, optional

• In a medium bowl, whisk together the water, soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, cornstarch, and red pepper flakes, if using.
• Use in any stir fry, cooking over medium-high heat until the sauce thickens slightly.

Salmon and Vegetables (in the Microwave)

4 salmon filets

2 small (or 1 large) zucchini, sliced into coins

1 1/2 c cherry tomatoes

1 red, orange, or yellow bell pepper, sliced

1 Tbsp olive oil

2 Tbsp red wine vinegar

Salt, pepper, oregano, and garlic powder to taste

Place in a microwaveable glass dish with a lid and microwave for 7-8 minutes, until vegetables are tender and salmon flakes with a fork.

Sweet Potato Hash

3-4 cooked sweet potatoes, cubed and roasted or baked
2 red bell peppers, finely diced
1 cup finely diced onion
16 mushrooms, chopped
8 scallions, chopped and divided white from green parts
salt and pepper
olive or avocado oil

8 eggs

2 avocados, diced

Saute peppers, onion, mushrooms, and white part of scallions until softened and browning. Divide the potatoes among four plates, then topo with veggies. Cook the 8 eggs as desired and top the dishes with egg, green onion parts, salt and pepper, and avocado.

Herb Crusted Salmon

4 salmon filets
2/3 cups panko crumbs
2 Tbsp chopped chives
2 Tbsp chopped parsley
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp lemon zest
1/4 c lemon juice
salt and pepper

Preheat oven to 400.

Place salmon on a baking sheet and top with lemon juice. Combine all other ingredients and top with this panko mixture. 

Lightly spray with olive oil and bake for 10-15 minutes, until fish flakes with a fork.

High-Protein Pasta Sauce

8 oz mozzarella pearls
12 oz radiatore pasta

Sauce:
1 cup cottage cheese
1/2 cup roasted red bell peppers
15 oz can fire roasted tomatoes (don't drain)
1/4 cup basil

Blend all ingredients and add to pot of drained pasta. Top with mozzarella pearls.