Favorite Soup Recipes?
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This is my fave, Apple and celery soup, nice warm or cold
1 small head of fresh celery
2 large cooking apples
1 oz butter
60 fl stock
2 medium onions, peeled and diced
1 salt and milled pepper
1 milk to finish
1 chopped parsley and browned flaked, almonds to garnish
1 tsp soft brown sugar
In a large saucepan sweat off the diced onion in the butter. Wash,
trim and dice the celery, add to the onion and continue on a low
heat. Remove and bruises from the apples and grate them into your
pan, discarding the core. Cook for a further 10 minutes before adding
the stock, seasoning and sugar ~ beware too much salt if you are
using a stock cube. Bring to the boil, then simmer, lid on, for 30
minutes - don't over cook or the celery flavour becomes jaded and the
colours dull. Allow to cool a little before liquidising thoroughly.
Pass through a large mesh sieve to ensure there are no stringy
threads of celery remaining. Check seasoning and consistency, adding
a little milk if needed. Serve in warmed bowls, sprinkled with
parsley and the browned almond flakes.
chicken tandoori corn chowder
skin 2 chicken thighs, marinate in 1/2 cup nonfat plain yogurt and middle eastern spices for 1/2 hour(at minimum, garlic powder and cumin, but ginger, red chili, onion flakes and turmeric are great additions).
Cook chicken (note - this dish actually microwaves well in a covered bowl, but we've also grilled it). Instead of tossing marinade, add frozen corn and simmer for a while. (Again, you can use your covered bowl of marinade, corn, and a cup of water to heat the soup.)
Cheap, low fat, and tasty, even if you're not a spice fiend.
Edited by: WALLOWA at: 8/31/2010 (17:43)
No Peek Stew
Grandma's Comfort Food
Few of us have time to watch a pot all day, but now that everyone is unearthing their slow cookers, I've enjoyed creating old-fashioned stews prepared in a smart new way! Now, promise me you won't peek, or all those wonderful flavors will escape when you open the lid too soon!
2 pounds extra-lean stew meat
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 (1-ounce) package Lipton dry onion soup mix
3 cups frozen carrots
3 cups frozen cut green beans
2 1/2 cups water
3 1/2 cups (6 ounces) uncooked noodles
Place stew meat in bottom of a slow cooker container. In a small bowl, combine mushroom soup and dry onion soup mix. Spread soup mixture evenly over meat. Cover and cook on HIGH for 4 hours or until meat is tender. Shortly before serving, in a large saucepan combine carrots, green beans, and water. Bring mixture to a boil. Stir in uncooked noodles. Cook about 15 minutes or until vegetables and noodles are tender. Drain. For each serving, place about 3/4 cup noodle mixture on a plate and spoon about 1/2 cup meat mixture over top.
1. This freezes well, so freeze half of it for another day if it is too much for 1 meal.
2. Cubed lean round steak may be substituted for stew meat.
Each serving equals:
HE: 3 Protein, 1 1/2 Vegetable, 1 Bread, 3 Optional Calories
312 Calories, 8 gm Fat, 30 gm Protein, 30 gm Carbohydrate, 307 mg Sodium, 66 mg Calcium, 4 gm Fiber
DIABETIC EXCHANGES: 3 Meat, 1 1/2 Vegetable, 1 1/2 Starch
Easy Beef Goulash
1 1/2 cups uncooked spiral pasta
1 pound boneless beef sirloin steak, cut into 1/8 inch thick strips
1 tablespoon canola oil
1 medium onion, chopped
1 medium green pepper, chopped
1 can (14 1/2 oz) diced tomatoes, undrained
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 teaspoons red wine vinegar or cider vinegar
1 to 2 teaspoons paprika
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon caraway seeds
1/4 teaspoon pepper
2 tablespoons all purpose flour
1/4 cup cold water
Cook pasta according to package directions. Meanwhile, in a large nonstick, stir-fry beef in oil for 4 to 5 minutes or until browned. Add onion and green pepper; cook and stir for 2 minutes. Stir in tomatoes, water, broth, vinegar and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. In a small bowl, combine flour and cold water until smooth. Add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain pasta; stir into beef mixture.
yield: 6 servings
Nutritional analysis: one serving ( 1 cup) equals 272 calories, 7 g fat ( 2 g saturated), 45 mg cholesterol, 371 mg sodium, 29 g carbohydrate, 2 g fiber, 22 g protein.
Diabetic exchanges: 2 starch, 2 lean meat
Blazing Glory Chili
This time instead of thickening up this recipe with beans, I added macaroni for more substance, and for a man-pleasing presentation. This dish is so good, you might try serving it up when you're hoping for a gift of jewellery--or just want the man in you life to promise to to those "honey-do" jobs without a single complaint.
Serves 4 ( 1 1/2 cups)
8 ounces ground 90% lean turkey or beef
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 teaspoon dried minced garlic
1 (10 3/4-ounce can) Healthy Request Tomato Soup
2 cups (one 16-ounce can) tomatoes, coarsely chopped and undrained
6 ounces (one 8-ounce can) red kidney beans, rinsed and drained
2 teaspoons chili seasoning
1/8 teaspoon black pepper
1 3/4 coups (one 1-ounce can) Swanson Beef Broth
2/3 cup (1 1/2 ounces) uncooked elbow macaroni
1/4 cup Land O Lakes fat-free sour cream
1/3 cup (1 1/2 ounce) shredded Kraft reduced-fat Cheddar cheese
In a large saucepan sprayed with olive-flavored cooking spray, brown meat, onion and green pepper. Stir in garlic, tomato soup and undrained tomatoes. Add kidney beans, chili seasoning, black pepper, and beef broth. Mix well to combine. Bring mixture to a
boil. Stir in macaroni, Lower heat. Simmer 10 minutes or until macaroni is tender. When serving, top each bowl with 1 tablespoon sour cream and a scant 1 1/2 tablespoons Cheddar cheese.
Each serving equals:
HE: 2 3/4 Protein, 1 3/4 Vegetable, 1/2 Bread, 3/4 Slider, 9 Optional Calories
337 Calories, 9 gm Fat, 22 gm Protein, 42 mg Carbohydrate, 818 mg Sodium, 9 mg Fiber
DIABETIC: 2 1/2 Meat, 2 Starch, 1 1/2 Vegetable
Cooking Healthy with a Man in Mind Joanna M Lund
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