4 pounds fresh tomatoes
2 cups chicken broth, either homemade or canned
2 tablespoons onion, chopped
2 teaspoons granulated sugar
1/2 teaspoon fresh basil, chopped or 1/4 teaspoon dried basil
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
Dip tomatoes into a large saucepan of boiling water for 30 seconds. Remove and immediately place tomatoes into a large bowl of cold water. Let stand until cool enough to handle. Peel tomatoes with a knife, allowing skin to slip off easily. Cut each tomato in half crosswise and squeeze gently to remove seed. Then cut core from tomato and cut into quarters. Place 1/4 of the tomatoes at a time in a blender and process until puréed. Combine tomatoes, chicken broth, onion, sugar, basil, salt, and pepper in a large bowl. Refrigerate for several hours to blend flavors. Serve chilled. Makes 6 servings.
Approx. per serving: 92 calories; 1 gram of fat
1 tablespoon corn oil margarine
1/2 cup celery, chopped
3 shallots, chopped
2 large cloves garlic, minced
4 cups chicken broth, either homemade or canned
3 tomatoes, chopped
1 zucchini, thinly sliced
1 tablespoon tomato paste
1 teaspoon fresh parsley, chopped or 1/2 teaspoon dried parsley
1/2 teaspoon fresh cilantro, chopped (coriander)
1 bay leaf
4 to 6 tablespoons low-fat plain yogurt
Melt margarine in a soup pot over low heat. Add celery, shallots, and garlic and sauté until tender. Add chicken broth, tomatoes, zucchini, tomato paste, parsley, cilantro, and bay leaf. Simmer for 2 hours. Discard bay leaf. Ladle soup into soup bowls. Garnish with yogurt. Makes 4 to 6 servings.
Approx. per serving: 115 calories; 4 grams of fat
1 tablespoon olive oil
2 cups onions, chopped
1 pound fresh carrots, sliced
1 large green or red bell pepper, chopped
2 cloves garlic, minced
10 cups chicken broth, either homemade or canned
2 cups unpeeled potatoes, cut into bite-sized pieces
2 cups turnips, chopped
2 pounds fresh green beans, cut in 2-inch pieces
2 cups tri-colored small pasta shells, cooked
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1-1/2 cups fresh parsley, chopped
Heat olive oil in a soup pot over medium heat. Add onions and sauté until tender. Add carrots, bell pepper, and garlic and cook for 5 minutes. Add chicken broth, potatoes, and turnips. Bring to a boil, reduce heat, and cover partially. Cook for 10 minutes or until potatoes are almost tender. Add green beans and simmer for 5 minutes. Add pasta, salt, and pepper. Simmer for 10 minutes longer. Ladle soup into soup bowls. Garnish each with 2 tablespoons of parsley. Makes 12 servings.
Approx. per serving: 152 calories; 3 grams of fat
1 10-ounce package frozen chopped spinach
1 tablespoon cornstarch
1-1/2 cups water, divided
2 10-1/2-ounce cans chicken broth, either homemade or canned
1/2 cup celery, diagonally sliced
1/2 cup fresh carrots, thinly sliced
2 tablespoons green onions, sliced
2 teaspoons light soy sauce
Cook spinach according to package directions, omitting salt, and drain well. In a saucepan, dissolve cornstarch in 1/4 cup of water. Stir in remaining 1-1/4 cups of water and chicken broth. Add spinach, celery, carrots, green onions, and soy sauce. Bring to a boil over medium-high heat, stirring constantly. Cook until clear and thickened and continue to stir. Reduce heat and simmer for 5 minutes. Makes 8 cups (1-1/3 cups per serving).
Approx. per serving: 31 calories; 0.5 grams of fat
3 tablespoons olive oil
1 large onion, chopped
6 large fresh mushrooms, sliced
3 cloves garlic, chopped
1 tablespoon fresh basil, chopped or 1-1/2 teaspoons dried basil
1 teaspoon fresh oregano, chopped or 1/2 teaspoon dried oregano
1 teaspoon fresh parsley, chopped
5 cups water
1 20-ounce can mixed vegetable juice cocktail
4 carrots, thinly sliced
2 zucchini, sliced
1/2 small head cabbage, shredded
1/2 cup elbow macaroni
Heat olive oil in a 6-quart saucepan over medium heat. Add onion, mushrooms, garlic, basil, oregano, and parsley and sauté for several minutes. Add water and vegetable juice cocktail, then bring to a boil over medium-high heat. Add carrots, zucchini, cabbage, and macaroni. Cook just until vegetables and macaroni are tender. Makes 8 servings.
Approx. per serving: 98 calories; 2 grams of fat
6 cups chicken broth, either homemade or canned
1-1/2 cups dried split peas
1/2 medium onion, coarsely chopped
1 medium carrot, coarsely chopped
1 stalk celery, coarsely chopped
1 clove garlic, minced
1/2 cup pearl barley
Salt and freshly ground white pepper to taste
Place broth, split peas, onion, carrot, celery, and garlic into a 3-quart soup pot. Bring to a boil over medium-high heat, reduce heat, and simmer, uncovered, for 1 hour. Mix soup, using small amount at a time, in a food processor or blender. Combine puréed soup and barley in a soup pot. Bring to a boil, reduce heat, and simmer for 30 to 40 minutes or until barley is tender. Add salt and white pepper. Makes 6 servings.
Approx. per serving: 265 calories; 2 grams of fat
1 ham bone from cooked ham
1-1/4 cup (12 ounces) split green peas
8 cups water
4 onions, sliced
Salt and pepper to taste
Trim any fat from ham bone, but leave meat. Combine all ingredients except salt and pepper in a stockpot. Bring to a boil and skim fat. Lower heat to keep from sticking. Simmer, partially covered, for 1-1/2 to 2 hours or until peas are soft, stirring occasionally. Makes 10 servings.
Approx. per serving: 93 calories; 0.3 grams of fat
2 tablespoons corn oil margarine
1-1/2 pounds onions, quartered and thinly sliced
2 cups fresh carrots, peeled and grated
1 tablespoon light brown sugar
3 tablespoons all-purpose flour
1 teaspoon paprika
6 cups beef broth, either homemade or canned
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/4 teaspoon salt (omit if using canned broth)
1/4 teaspoon pepper
6 slices (1 to 1-1/2 ounces each) whole-wheat or white French bread
1/3 cup part-skim mozzarella cheese, grated
Melt margarine in a large soup pot over low heat. Add onions and carrots. Cover and cook over very low heat for 20 minutes. Add brown sugar and cook until onions are brown, stirring constantly. Add flour and paprika, stirring until onions are coated. Add broth, thyme, salt, and pepper and mix well. Bring to a boil over medium-high heat, stirring constantly. Reduce heat and simmer, uncovered, for 30 minutes. Preheat oven to 250°. Place bread onto a baking sheet and dry bread slices in an oven for 30 minutes to make croutons. Ladle soup into ovenproof soup bowls, then place bowls onto a baking sheet. Put 1 crouton into each bowl and sprinkle with cheese. Place baking sheet with bowls 4 inches below broiler and broil 3 to 4 minutes or until cheese is lightly browned and bubbly. If your soup bowls are not ovenproof, place cheese-topped croutons onto baking sheet and broil until bubbly. Ladle piping hot soup into soup bowls and top with croutons. Makes 6 servings.
Approx. per serving: 233 calories; 6 grams of fat
1 ripe cantaloupe
1 cup low-fat plain yogurt
3 tablespoons fresh lemon juice
1/2 teaspoon fresh ginger root, peeled and grated or 1/4 teaspoon dried ginger
2 tablespoons fresh mint leaves, chopped
Slice cantaloupe in half and remove seeds. Scoop cantaloupe pulp into a food processor or blender and process until puréed. Should make about 1-1/2 cups. Add yogurt, lemon juice, and ginger. Process until blended. Refrigerate until serving time. Pour cantaloupe mixture into small bowls. Garnish with fresh mint. Makes 4 servings.
Approx. per serving: 96 calories; 1 gram of fat
6 medium leeks
8 cups chicken broth, either homemade or canned
4 medium potatoes, peeled and chopped
1 clove garlic, minced
1 cup 1% low-fat milk
Salt and freshly ground pepper to taste
3 tablespoons fresh parsley or chives, minced
Trim leeks, leaving about 2 inches of green portion. Cut lengthwise halfway through white portion. Spread leeks apart and rinse well under cold running water. Slice leeks thinly by hand. Combine leeks, chicken broth, potatoes and garlic in a large saucepan and bring to a boil over medium-high heat. Reduce heat, cover partially, and simmer for 30 minutes or until vegetables are tender. Purée vegetable mixture in a blender or food processor. Heat over low heat and stir in milk, and salt and pepper to taste. Ladle soup into soup bowls and garnish with parsley. Makes 12 cups.
Approx. per serving: 94 calories; 1 gram of fat
4 slices whole-wheat bread
2 tablespoons corn oil margarine
4 cups onions, sliced
2 tablespoons all-purpose flour
2 cups clam juice
2 cups water
5 cups potatoes, sliced
2 teaspoons fresh thyme or 1 teaspoon dried thyme
3/4 teaspoon salt (optional)
1/2 teaspoon pepper
2 pounds boneless fish fillets, cut into bite-sized pieces
2 cups 1% low-fat milk
1/2 cup fresh parsley, chopped
Preheat oven to 250°. Cut bread into cubes and spread in a single layer on a baking sheet. Bake for 30 minutes or until dry. Croutons should measure about 1-1/2 cups. Melt margarine in a large soup pot over low heat. Add onions and sauté for 10 minutes. Stir in flour and cook for 2 minutes, stirring constantly. Add clam juice and water. Bring to a boil over medium-high heat, stirring constantly. Add potatoes, thyme, salt, and pepper. Reduce heat and simmer for 10 minutes. Add fish and milk. Continue to simmer for 5 minutes or just until fish is opaque. Do not overcook. Ladle into soup bowls. Sprinkle with parsley and croutons. Makes 12 first-course or 8 main-dish servings.
Approx. per serving: 198 calories; 5 grams of fat
2 tablespoons vegetable oil
1 medium onion, chopped
2 14-1/2-ounce cans fat-free chicken broth, either homemade or canned
1/3 cup tomato sauce
1/2 cup macaroni, uncooked
1 15-ounce can white beans (cannelloni or Great Northern beans), drained
Pepper to taste
Heat oil in a large soup pot over medium-low heat. Add onion and cook for 3 minutes. Add broth and tomato sauce, bring to a boil, then stir in macaroni. Reduce heat, cover, and simmer for 10 minutes. Add pepper to taste, then stir in white beans. Heat mixture thoroughly. Serve in soup bowls with croutons, cornbread or crackers, or a sprinkle of Parmesan cheese. Makes 4 to 6 servings.
Approx. per serving: 295 calories; 8 grams of fat
1-1/2 cups onions, finely chopped
1 tablespoon margarine
4 to 5 teaspoons curry powder
2 medium butternut squash
3 cups low-sodium chicken broth, either homemade or canned
1 medium apple, peeled, cored, and chopped
1 cup apple juice
Salt and freshly ground pepper to taste
Melt margarine in a large saucepan over low heat. Add onions and curry powder. Cover and simmer for 8 minutes or until onions are soft. Peel, seed, and chop squash and add with broth and apple to saucepan. Bring to a boil over medium-high heat, reduce heat, and cover partially. Simmer for 25 minutes or until squash and apple are very tender. Strain, reserving liquid and solids. Process solids until smooth in a food processor with a steel blade or in a blender. Add 1 cup reserved liquid and continue to process until smooth. Return puréed soup to saucepan. Add enough remaining reserved soup liquid and apple juice to make desired consistency. Add salt and pepper. Heat to serving temperature and serve immediately. May substitute pumpkin or other winter squash for butternut. May substitute 1% low-fat milk for apple juice for a less sweet taste. Makes 8 servings.
Approx. per serving: 100 calories; 3 grams of fat
8 cups chicken broth, either homemade or canned
1/2 pound chicken or turkey breast, skinned, boned, and cut into small pieces
4 scallions, sliced
3 carrots, sliced
2 tablespoons light soy sauce
1 teaspoon sugar
1 tablespoon sherry
1/2 teaspoon fresh ginger root, finely minced
4 ounces whole-wheat vermicelli, broken into 1-inch pieces
Place chicken broth into a large soup pot and bring to a boil over medium-high heat. Add chicken, scallions, carrots, soy sauce, sugar, sherry, and ginger. Reduce heat, cover, and simmer for 20 minutes. Bring to a boil, then add vermicelli. Cook over medium-high heat for 15 minutes. Ladle into soup bowls. Makes 8 servings.
Approx. per serving: 136 calories; 2 grams of fat
6 large ripe tomatoes, seeded and chopped or 1-1/2 cups canned imported plum tomatoes, drained
2 red bell peppers, cored, seeded, and coarsely chopped
2 large cucumbers, peeled, seeded, and coarsely chopped
1 medium yellow onion, coarsely chopped
1 clove garlic
1-1/2 cups canned tomato juice
1/4 cup red wine vinegar
1 tablespoon olive oil
Pinch of cayenne pepper or dash hot pepper sauce
Salt and freshly ground pepper to taste
1/2 cup fresh parsley, chopped
In a food processor fitted with a metal blade or in a blender, place tomatoes, red peppers, cucumbers, onion, and garlic a small amount at a time, adding enough tomato juice to each batch to keep blades from clogging. Process until well mixed but do not purée completely. Combine processed vegetable mixture, vinegar, olive oil, cayenne pepper, salt, and pepper in a large bowl and cover. Refrigerate for 4 hours or longer, adjusting seasonings if necessary. Ladle soup into soup bowls. Garnish with parsley. Makes 8 servings.
Approx. per serving: 64 calories; 2 grams of fat
1-1/4 pounds asparagus, trimmed and cut into 1/4-inch pieces
1 10-ounce package frozen peas, thawed
5 cups chicken broth, either homemade or canned
1 cup water
1 tablespoon fresh tarragon, chopped or one teaspoon dried tarragon, crumbled
Salt and pepper to taste
Tarragon sprigs
Combine asparagus, peas, broth, tarragon, and water in a large saucepan over medium-high heat. Bring to a boil and simmer, uncovered, for 10 minutes until asparagus is tender. In a blender or food processor, purée mixture in batches until smooth. Pour into saucepan, season with salt and pepper to taste, and heat. Ladle soup into soup bowls. Garnish with fresh tarragon sprigs. Makes 4 servings.
Approx. per serving: 149 calories; 2 grams of fat
As a player and coach, Jesse Barfield has made his mark both on and off the baseball diamond. His 12 years with the Toronto Blue Jays included five years with the club’s minor league teams and seven years in the majors. In 1985 he was the American League home run leader with 40. Jesse also spent four years with the New York Yankees and a year with the Tokyo Giants before turning his energies to the front office as community affairs director for the Houston Astros. Jesse has also served as batting coach for the Seattle Mariners.
1/4 cup each black beans, navy beans, red beans, Garbanzo beans, Pinto beans, split peas, lentils, barley, black-eyed peas, and baby lima beans
1 ham hock bay leaf
1/8 teaspoon thyme
1 quart tomatoes or 6 fresh peeled and cut up
2 medium chopped onions
6 stalks celery
2 cloves garlic
Salt and pepper to taste
1 pound boneless, skinless chicken breast, cut in pieces
1/2 pound smoked sausage, cut in pieces
2 tablespoons chopped fresh parsley
Soak beans overnight with 1 tablespoon of salt. Drain beans and add 3 quarts of water, ham hock, bay leaf, and thyme. Cover and simmer about 3 hours. Add tomatoes, onions, celery, garlic, salt, and pepper. Simmer 1-1/2 hours uncovered. Add chicken and sausage; simmer until chicken is tender. Ten minutes before serving add parsley.
Approx. per serving: 268 calories; 7 grams of fat
3 cups chicken broth, either homemade or canned
3 cups water
2 cups fresh tomatoes, chopped
1 potato, peeled and chopped
1/2 cup carrot, shredded
1/2 cup celery, chopped
1/2 cup onion, chopped
4 peppercorns
1 bay leaf
3 cups cabbage, shredded
1 cup cooked boneless skinless chicken, chopped
1/4 cup fresh lemon juice
1 tablespoon granulated sugar
Combine broth, water, tomatoes, potato, carrot, celery, and onion in a large saucepan. Add peppercorns and bay leaf and simmer for 1 hour, stirring occasionally. Add cabbage and continue to simmer for 10 minutes. Add cooked chicken, lemon juice, and sugar. Heat to serving temperature. Remove bay leaf. Ladle soup into soup bowls. Makes 6 to 8 servings.
Approx. per serving: 113 calories; 2 grams of fat
1 tablespoon corn oil margarine
4 cups carrots, chopped
1 cup onion, chopped
1/2 teaspoon curry powder
1/2 teaspoon cumin
1/2 teaspoon coriander
5 cups water
1/2 teaspoon salt (optional)
1/4 teaspoon white pepper
1 cup low-fat cottage cheese
1 cup 1% low-fat milk
1 teaspoon fresh lemon juice
1/2 cup green bell pepper, chopped
1/2 cup fresh parsley, chopped
Melt margarine in a large soup pot over low heat. Add carrots and onion. Sauté for 5 minutes, adding curry powder, cumin, and coriander. Add water, salt, and white pepper. Bring to a boil over medium-high heat, reduce heat, and cover partially. Simmer for 15 minutes. Pour carrot mixture into a blender and process until puréed. Return mixture to soup pot. Place cottage cheese, milk, and lemon juice into blender and process until smooth. Pour into carrot mixture. Heat to serving temperature over low heat. Ladle into soup bowls. Garnish with green pepper and parsley. Soup may be served chilled. Makes 6 servings.
Approx. per serving: 111 calories; 4 grams of fat
1 pound dried white beans
8 cups water, divided
8 cups beef broth, either homemade or canned
2 cups fresh carrots, grated
1-1/2 cups onion, chopped
4 cloves garlic, minced
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
3 bay leaves
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
6 cups fresh spinach, torn
2 16-ounce cans tomatoes, coarsely chopped
1/2 teaspoon granulated sugar
1/2 teaspoon salt (omit if using canned broth)
Soak beans in 4 cups of water overnight in a large saucepan. Drain soaking water and add beef broth and 4 cups of fresh water. Bring to a boil over medium-high heat, then reduce heat. Add carrots, onions, garlic, thyme, bay leaves, and black and cayenne peppers. Bring to a boil, reduce heat, then cover and simmer for 1 hour or until beans are tender. Add spinach, tomatoes with liquid, sugar, and salt. Bring to a boil, reduce heat, and simmer for 5 minutes. Discard bay leaves. Ladle into soup bowls. Makes 8 servings.
Approx. per serving: 240 calories; 2 grams of fat
1 pound green split peas
1 large onion, chopped
1 large turnip, peeled and diced into 1/2-inch cubes
2 carrots, diced into 1/2-inch cubes
2 10-ounce packages frozen green peas, thawed
1/4 teaspoon dried thyme, crumbled
8 cups water
2 cups chicken broth, either homemade or canned
Salt and pepper to taste
3 tablespoons olive oil
2 turkey breasts, cooked and chopped
3 slices day old rye bread, crusts discarded, cut into 1/2-inch cubes
Combine split peas, onion, turnip, carrots, green peas, thyme, and water in a large kettle or stockpot over medium-high heat. Bring to a boil, and simmer, uncovered, for 1-1/2 hours, stirring occasionally. Stir in broth, salt and pepper to taste and simmer, uncovered, for 5 minutes. Heat oil in a skillet over high heat and sauté turkey for 2 minutes, then set aside. Sauté bread cubes in skillet until crisp. Ladle into soup bowls and top each serving with turkey and croutons. Makes 6 to 8 servings.
Approx. per serving: 398 calories; 9 grams of fat
1 pound fresh spinach or 1 10-ounce package frozen spinach, thawed
1 large cucumber, peeled and chopped
1/2 medium yellow onion, chopped
1 cup fat-free buttermilk, divided
4 cups chicken broth, either homemade or canned
1 teaspoon vinegar
1/2 teaspoon fresh dill, chopped or 1/4 teaspoon dried dillweed
Salt and pepper to taste
Chopped cucumber for garnish
Rinse spinach well and place into a saucepan with a small amount of salted water. Cook over medium heat until tender. Drain and chop spinach. Place cucumber and onion into a blender and process until puréed. Place purée into a large bowl and stir in half of the buttermilk. Add chicken broth and vinegar, blending well. Stir in spinach, remaining buttermilk, dill, salt, and pepper. Chill until serving time. Ladle into soup bowls. Garnish with chopped cucumber. Makes 8 servings.
Approx. per serving: 53 calories; 1 gram of fat
4 cups beef or chicken broth, either homemade or canned
2 large fresh beets, peeled and chopped
1 large potato, peeled and chopped
1 onion, chopped
1 medium carrot, sliced
1/4 small head cabbage, shredded
1 tomato, chopped
2 tablespoons fresh parsley, chopped or 1 tablespoon dried parsley
1 teaspoon fresh dill, chopped or 1/2 teaspoon dried dillweed
1 teaspoon fresh lemon juice
1 teaspoon salt (optional)
Freshly ground pepper to taste
3 tablespoons low-fat plain yogurt or Mock Sour Cream (see recipe on the next page)
Combine broth, beets, potato, onion, and carrot in a saucepan. Bring to a boil over medium-high heat. Reduce heat, cover, and simmer for 30 minutes. Skim if necessary. Add cabbage, tomato, parsley, and dill. Cover and simmer for 30 minutes longer or until vegetables are tender. Add lemon juice, salt, and pepper. Ladle soup into soup bowls. Garnish each serving with 1 rounded teaspoon yogurt or Mock Sour Cream. Makes 8 servings.
Approx. per serving: 65 calories; 1 gram of fat
1 cup low-fat cottage cheese
1/4 cup fat-free buttermilk
1/2 teaspoon (or more) fresh lemon juice
Combine cottage cheese and buttermilk in a blender. Process until smooth. Stir in lemon juice to taste. Makes 1 cup. (4 to 8 servings)
Approx. per serving: 10 calories; 0.2 grams of fat
1 pound dried black beans, rinsed
8 cups water
1 tablespoon corn oil or safflower oil
2 medium onions, chopped
1 green bell pepper, chopped
1 carrot, peeled and shredded
4 cloves garlic, minced
2 teaspoons fresh oregano or 1 teaspoon dried oregano
1/2 teaspoon cumin seed, crushed
1 teaspoon salt (optional)
1/2 teaspoon pepper
2 tablespoons fresh lemon juice
2 cups brown rice, cooked
1 cup low-fat plain yogurt
Chopped green onions
Place beans and water in a large saucepan and boil for 2 minutes over medium-high heat. Remove from heat, cover, and let stand for 1 hour. Heat oil in a skillet over medium heat. Add onions, green pepper, carrot, garlic, oregano, and cumin. Sauté until vegetables are soft, then stir into beans, adding salt and pepper. Bring to a boil, reduce heat and cover. Simmer for 1-1/2 to 2 hours or until beans are very tender, stirring occasionally. Stir in lemon juice. Spoon rice into soup bowls and ladle bean soup over rice. Top with yogurt and green onions. Makes 8 servings.
Approx. per serving: 314 calories; 6 grams of fat
3 quarts water
2 cups onions, chopped
2 cups carrots, peeled and diced
1 cup potato, peeled and diced
1 teaspoon salt (optional)
2 cups fresh green beans, chopped or 2 10-ounce packages frozen green beans
1 cup macaroni, uncooked
1/4 cup tomato paste
1/4 cup Parmesan cheese, freshly grated
2 tablespoons fresh basil or 2 teaspoons dried basil
3 cloves garlic, mashed
1 16-ounce can white beans, drained
Combine water, onions, carrots, potato, and salt in a stockpot and cook over medium heat until vegetables are almost tender. Add green beans and macaroni. Cook until vegetables and macaroni are tender. Combine tomato paste, cheese, basil, and garlic in a small bowl and mix well. Vigorously stir 2 cups of hot soup into cheese mixture then stir cheese mixture into hot soup. Add beans and cook until heated through. Ladle soup into soup bowls. Makes 6 servings.
Approx. per serving: 306 calories; 5 grams of fat
3 cups broccoli florets and peeled stems, finely chopped
1-1/2 cups water
1 tablespoon corn oil margarine
1/2 cup onion, chopped
1 tablespoon all-purpose flour
3 cups 1% low-fat milk
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
1/4 teaspoon paprika
1/4 teaspoon celery seed
1/8 teaspoon cayenne pepper
Combine broccoli and water in a 3-quart saucepan and bring to a boil. Lower heat, cover and simmer for 10 minutes. Drain, saving liquid. Melt margarine in a larger saucepan over low heat and add onion and sauté until soft. Add flour and continue to cook for several seconds, stirring constantly. Stir in reserved liquid and cook until thickened. Add milk, broccoli, salt, black pepper, paprika, celery seed, and cayenne pepper, mixing well. Heat to serving temperature over low heat. Makes 6 servings.
Approx. per serving: 101 calories; 3 grams of fat
8 small new red potatoes, cut in half
1 small bag baby carrots, ends removed
2 bunches radishes, stems removed
1 cup asparagus tips
1 cup tender green beans, cut in half
1 bunch green onions, washed, peeled, and chopped
3 pounds fresh tomatoes, chopped
4 cloves garlic, chopped
2 tablespoons butter
1/4 cup chopped fresh dill
1 teaspoon salt
1 teaspoon pepper
4 cups vegetable broth, either homemade or canned
Heat butter in large pan and add garlic, green onions, and dill. Cook until tender and add tomatoes, vegetable broth, salt, and pepper and simmer for 30 minutes. While ingredients are simmering, boil new potatoes in water for 10 minutes, remove and set aside. Add carrots to boiling water and cook 7 minutes. Remove carrots from water and set aside. Add radishes and boil for one minute and drain. Stir asparagus tips, green beans, and cooked vegetables into broth mixture and cook for an additional 10 minutes. Serve immediately. Makes 8 to 10 servings.
Approx. per serving: 169 calories; 4.5 grams of fat