Oven-Baked Bean Soup
Esther H. Becker
Gordonville, PA
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Makes 8 servings
Soaking Time: 8 hours or overnight
Prep. Time: 30 minutes
Cooking/Baking Time: 2–2¼ hours
8 ozs. (about 1¼ cups) dried white beans
water to cover
3 cups low-fat, low-sodium chicken broth
1 onion, diced
2 cups raw sweet potatoes (about 2 medium potatoes), diced
1 cup green bell sweet pepper, diced
¼ tsp. ground cloves
¼ tsp. black pepper
½ tsp. dried thyme
½ cup ketchup
¼ cup molasses
1. Soak beans in water overnight. Drain and rinse.
2. Place drained beans in large stockpot. Cover with water. Cover pot. Cook on top of stove for 30 minutes. Drain.
3. Preheat oven to 375°.
4. Place beans in ovenproof Dutch oven, or small roasting pan, along with all but the ketchup and molasses.
5. Cover and bake until beans and sweet potatoes are tender, about 1½ hours.
6. Stir in ketchup, molasses, and more water if necessary.
7. Bake until heated through.
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Per Serving |
| Calories 185, Kilojoules 774, Protein 9 g, |
| Carbohydrates 37 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 2 mg, Sodium 250 mg, Fiber 6 g |
Dietitian’s Tip: If you don’t have time to soak beans overnight, use this quick method: Rinse beans well and cover with water (1 cup beans needs 5 cups water). Bring water to a boil and cook for 3 minutes. Remove from heat and let stand in the water for at least 1 hour (preferably up to 4 hours). Drain them and use as directed by the recipe.
Karen Ceneviva
New Haven, CT
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Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 1½ hours
2 14½-oz cans low-sodium, fat-free chicken broth
2 heads escarole, well washed and cut medium-fine (about 8 cups)
4 garlic cloves, sliced very thin
2 Tbsp. extra-virgin olive oil
2 15-oz. cans cannelloni beans, rinsed and drained
½ cup water
3 basil leaves chopped fine, or 1 Tbsp. dried basil
1. Place broth and escarole in large stockpot. Bring to a boil. Cover and simmer 30 minutes.
2. In another saucepan, gently sauté garlic in olive oil until transparent, but not browned.
3. Add beans, with half-cup water, to garlic. Cover and simmer until mixture thickens.
4. Gently stir bean mixture into greens. Cover and let simmer 15 minutes. Stir occasionally with wooden spoon.
5. The soup should be soupy. If it’s not, add more water.
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Per Serving |
| Calories 172, Kilojoules 720, Protein 10 g, |
| Carbohydrates 25 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 2 mg, Sodium 76 mg, Fiber 7 g |
Black Bean Soup with Onion, Cilantro, and Lime Salsa
Melanie Mohler
Ephrata, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 15 minutes
4 cups canned black beans, rinsed and drained
1 Tbsp. minced fresh garlic
1½ cups low-sodium, fat-free chicken broth, divided
¼–½ tsp. dried thyme, according to your taste preference
3 Tbsp. fat-free sour cream
Salsa Ingredients:
⅓ cup fresh cilantro, washed and stemmed
half an onion, coarsely chopped
juice of half a lime, or 1 Tbsp. bottled lime juice
1. Puree black beans and garlic in blender or food processor, adding chicken broth as needed to help with blending.
2. Pour puree into saucepan. Add remaining chicken broth and thyme.
3. Cover and simmer over low heat, about 15 minutes.
4. While soup is simmering, puree cilantro, onion, and lime juice in processor until smooth. Place in small bowl.
5. Place sour cream in another small bowl.
6. Serve salsa and sour cream with soup, to be spooned on top of each serving.
| Calories 164, Kilojoules 686, Protein 11 g, |
| Carbohydrates 28 g, Total Fat 1 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 2 mg, Sodium 465 mg, Fiber 11 g |
Dietitian’s tip: For convenience, canned black beans instead of the dried variety are used in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium by about 40 percent.
A Tip —
Freeze extra onions and celery rather than letting them spoil in the refrigerator. You can use them later in chili, soups, or barbecue.
Lentil Soup
Marcia S. Myer
Manheim, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 1 hour
2 large onions, chopped
1 carrot, chopped
½ tsp. dried thyme
½ tsp. dried marjoram
3 cups low-sodium, fat-free chicken, or vegetable, broth
1 cup uncooked lentils
¼ cup chopped fresh parsley
1 lb. canned tomatoes, no salt added, undrained
¼ cup sherry, optional (not included in analyses)
⅔ cup grated low-fat cheese, optional (not included in analyses)
1. Spray bottom of large stockpot with nonstick cooking spray. Sauté onions and carrot 3–5 minutes.
2. Add thyme and marjoram.
3. Add broth, lentils, parsley, and tomatoes.
4. Cover and simmer about 45 minutes, or until lentils are tender.
5. Stir in sherry, if you wish.
6. Top each individual serving of soup with 1½ Tbsp. grated cheese, if you wish.
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Per Serving |
| Calories 160, Kilojoules 669, Protein 11 g, |
| Carbohydrates 27 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 3 mg, Sodium 111 mg, Fiber 12 g |
Dietitian’s tip: If you want to use fresh herbs in place of dried, double or triple the amount. Fresh herbs are less intense in flavor compared to dried.
Sherri Grindle
Goshen, IN
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Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 65 minutes
2 ribs celery, thinly sliced
1 medium onion, chopped
1 clove garlic, minced
2 Tbsp. olive oil
6 cups water
28-oz. can diced tomatoes, no salt added, undrained
¾ cup uncooked lentils, rinsed
¾ cup uncooked pearl barley
2 Tbsp. (or 3 cubes) low-sodium chicken bouillon granules
½ tsp. dried oregano
½ tsp. dried rosemary, crushed
¼ tsp. pepper
1 cup thinly sliced carrots
1 cup (4 ozs.) shredded low-fat Swiss cheese, optional, not included in analyses
1. In Dutch oven or soup kettle, sauté celery, onion, and garlic in oil until tender.
2. Add water, tomatoes, lentils, barley, bouillon, oregano, rosemary, and pepper.
3. Bring to a boil. Reduce heat, cover, and simmer 40 minutes, or until lentils and barley are almost tender.
4. Add carrots. Cover and simmer 15 minutes, or until carrots, lentils, and barley are tender.
5. If you wish, sprinkle each serving with 1 rounded Tbsp. cheese.
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Per Serving |
| Calories 156, Kilojoules 653, Protein 6 g, |
| Carbohydrates 27 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 236 mg, Fiber 9 g |
Lentil, Spinach, and Rice Soup
Jean Harris Robinson
Cinnaminson, NJ
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Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 1¾ hours
1 large onion, diced
2 carrots, diced
1 celery rib, diced
3 Tbsp. extra-virgin olive oil
1 cup uncooked lentils
6 cups low-fat low-sodium chicken, or vegetable, stock
4 cups water
1 cup canned diced tomatoes, no salt added, undrained
¼ cup uncooked brown rice
1 bag (about 8 cups) fresh spinach, washed, dried and chopped (with large stems removed)
1. In large stockpot over medium heat, sauté onion, carrots, and celery in oil for 10 minutes.
2. Add lentils and sauté another 5 minutes. Stir often.
3. Add stock and water. Cover and simmer 45 minutes. Stir occasionally.
4. Add tomatoes and brown rice.
5. Cover and simmer another 40 minutes.
6. Stir in chopped fresh spinach.
7. Cover and cook 5 minutes more.
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Per Serving |
| Calories 156, Kilojoules 653, Protein 8 g, |
| Carbohydrates 19 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 129 mg, Fiber 8 g |
Lizzie Ann Yoder
Hartville, OH
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Makes 6 servings
Prep. Time: 20–30 minutes
Cooking Time: 1–1½ hours
½ cup uncooked medium barley
1 cup chopped onion
2 ribs celery, including tops, cut up
3 cups chopped fresh tomatoes
2 Tbsp. fresh basil, or ½ tsp. dried basil
6 cups low-sodium, fat-free chicken, or vegetable, stock
1–2 cups sliced fresh mushrooms, optional, not included in analyses
1. In large stockpot combine all ingredients.
2. Bring to a boil and simmer, covered, 1 to 1½ hours, or until barley is tender.
3. If you wish, stir in mushrooms 30 minutes before end of cooking time.
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Per Serving |
| Calories 108, Kilojoules 452, Protein 7 g, |
| Carbohydrates 18 g, Total Fat 1 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 5 mg, Sodium 158 mg, Fiber 4 g |
Indian Tomato Rice Soup
Valerie Drobel
Carlisle, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 45–50 minutes
1 Tbsp. olive oil
2 cups chopped onion
3 cloves garlic, minced
1 tsp. cumin
1 tsp. coriander
⅓ cup raw basmati rice, rinsed
4 cups low-fat, low-sodium chicken stock
2 cups chopped fresh tomatoes
2 Tbsp. chopped cilantro
1. In large stockpot, sauté onion and garlic 10 minutes, or until onion is translucent.
2. Add seasonings and sauté 3 minutes.
3. Add rice. Stir to coat grains.
4. Add stock. Cover and bring to a boil.
5. Reduce heat and cook until rice is tender, approximately 25 minutes.
6. Stir in tomatoes and heat through, about 5 minutes.
7. Add cilantro and serve.
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Per Serving |
| Calories 104, Kilojoules 435, Protein 4 g, |
| Carbohydrates 15 g, Total Fat 3 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat trace, |
| Cholesterol 3 mg, Sodium 99 mg, Fiber 2 g |
Kelly Amos
Pittsboro, NC
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Makes 4 servings
Prep. Time: 15–20 minutes
Cooking Time: 35 minutes
1 Tbsp. olive oil
half a white onion, chopped
¼ cup chopped celery
¼ cup chopped carrots
1½ cups sliced fresh white mushrooms
½ cup white wine, or ½ cup low-sodium, fat-free chicken broth
2½ cups low-sodium, fat-free chicken broth
1 cup fat-free half-and-half
2 Tbsp. flour
¼ tsp. dried thyme
black pepper
1 cup cooked wild rice
1. Put olive oil in stockpot and heat. Carefully add chopped onion, celery, and carrots. Cook until tender.
2. Add mushrooms, white wine, and chicken broth.
3. Cover and heat through.
4. In a bowl, blend half-and-half, flour, thyme, and pepper. Then stir in cooked wild rice.
5. Pour rice mixture into hot stockpot with vegetables.
6. Cook over medium heat. Stir continually until thickened and bubbly.
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Per Serving |
| Calories 170, Kilojoules 711, Protein 7 g, |
| Carbohydrates 20 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 6 mg, Sodium 190 mg, Fiber 1.5 g |
Creamy Potato Chowder
Sylvia Beiler
Lowville, NY
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Makes 4 servings
Prep. Time: 5 minutes
Cooking Time: 30–35 minutes
1 tsp. olive oil
½ cup chopped onion
½ cup chopped celery
2 garlic cloves
1 carrot, diced
2 cups cubed unpeeled potatoes
2 Tbsp. flour
2 cups skim milk
1½ cup reduced sodium, low-fat chicken, or vegetable, broth
1 cup frozen corn, thawed
pepper to taste
1. Heat oil in large saucepan over medium heat. Add onion, celery, and garlic. Sauté 2 minutes.
2. Add carrot and potatoes. Sauté 3 minutes.
3. Sprinkle flour over carrot and potatoes. Cook 1 minute, stirring continually.
4. Add remaining ingredients and bring to a boil.
5. Lower heat, cover, and simmer 20–25 minutes, or until carrot and potatoes are soft.
6. To thicken soup, mash vegetables somewhat before serving.
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Per Serving |
| Calories 181, Kilojoules 757, Protein 9 g, |
| Carbohydrates 32 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 4 mg, Sodium 131 mg, Fiber 4 g |
Dietitian’s tip: Making stock at home is the surefire way to avoid the high sodium content of most canned broth. Browning the vegetables before simmering them imparts color and flavor to the finished stock. Since vegetables yield their flavors quickly, in little more than half an hour you can have a pot full of flavorful stock to use in other recipes.
A Tip —
In order to prevent peeled potatoes from discoloring, drop them into a cup of cold water with ½ teaspoon cream of tartar dissolved in it. Drain the potatoes when you’re ready to use them.
Potato Cheese Soup
Dorothy VanDeest
Memphis, TN
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 30 minutes
3 medium (about 1 lb.) potatoes, peeled and quartered
1 small onion, finely minced
1 cup water
½ tsp. salt
3 cups fat-free milk
2 Tbsp. tub-style margarine, non-hydrogenated
2 Tbsp. flour
2 Tbsp. fresh parsley, minced
⅛ tsp. white pepper
¾ cup (3 ozs.) shredded low-fat cheddar cheese
1. Bring potatoes, onion, water, and salt to a boil in a saucepan.
2. Reduce heat. Cover and simmer until potatoes are tender. Do not drain.
3. Mash slightly. Stir in milk.
4. In a small bowl, blend margarine, flour, parsley, and pepper together. Stir into potato mixture.
5. Cook and stir over medium heat until mixture becomes bubbly and thickened.
6. Remove from heat. Add cheese, stirring until almost melted.
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Per Serving |
| Calories 185, Kilojoules 774, Protein 10 g, |
| Carbohydrates 24 g, Total Fat 5 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 1.2 g, Polyunsaturated Fat 2.3 g, |
| Cholesterol 6 mg, Sodium 405 mg, Fiber 1.5 g |
Jane S. Lippincott
Wynnewood, PA
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Makes 9 servings
Prep. Time: 30 minutes
Cooking Time: 45–50 minutes
2 ribs celery, chopped
1 medium onion, chopped
1 clove garlic, minced
6 cups chopped fresh spinach
2 Tbsp. olive oil
4 potatoes, unpeeled and sliced ¼” thick
32 ozs. low-fat, low-sodium chicken, or vegetable, stock, or less, depending upon how thick you like your soup
1 tsp. mustard seeds
1 Tbsp. white wine vinegar
pepper to taste
chopped chives for garnish
1. Chop celery, onion, garlic, and spinach first so they’re ready. Set aside, keeping vegetables separate from each other.
2. In large stockpot heat olive oil on low or medium. Add onions. Cook until soft, about 10 minutes.
3. Add garlic and cook just until slightly softened.
4. Add celery, sliced potatoes, stock, and mustard seeds. Cover and simmer 25–30 minutes, or until potatoes are soft.
5. Use a potato masher to mash the mixture up a bit.
6. Add chopped spinach and vinegar. Simmer uncovered for 10 minutes more.
7. Serve with pepper and chives sprinkled on top of individual servings.
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Per Serving |
| Calories 145, Kilojoules 607, Protein 7 g, |
| Carbohydrates 21 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 137 mg, Fiber 4.5 g |
Tip: Try Swiss chard, collards, or kale instead of spinach. If using one of those greens, add in Step 4.
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Cheese and Corn Chowder
Mary Ann Bowman, East Earl, PA
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Makes 6 servings
Prep. Time: 15–20 minutes
Cooking Time: 25–30 minutes
½ cup water
2 cups unpeeled diced potatoes
1 cup diced carrots
1 cup chopped celery
½ tsp. salt
¼ tsp. pepper
2 cups cream-style corn
1½ cups skim milk
⅔ cup grated low-fat cheddar cheese
1. Combine first six ingredients in saucepan. Bring to a boil.
2. Turn heat down. Cover and simmer 10 minutes.
3. Add creamed corn. Cover and simmer 5 more minutes.
4. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil.
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Per Serving |
| Calories 91, Kilojoules 381, Protein 7 g, |
| Carbohydrates 14 g, Total Fat 1 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 4 mg, Sodium 397 mg, Fiber 1.6 g |
Tip: If you have only whole-kernel corn, chop it lightly in blender.
Sweet Potato, Corn, and Kale Soup
Ellie Oberholtzer
Smoketown, PA
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 35–40 minutes
2 lbs. sweet potatoes
4 cups reduced-sodium, low-fat chicken, or vegetable, broth
4 cups water
4 cups frozen corn, no salt added
½ lb. chopped kale
pepper as desired
sprinkle of paprika
1. Peel and dice sweet potatoes.
2. Add to broth and water in large stockpot.
3. Cover. Bring to boil. Reduce heat and simmer until potatoes are soft but still holding their shape, about 15 minutes.
4. Stir in frozen corn. Continue to simmer 10–15 minutes, or until corn becomes tender.
5. Add kale. Simmer 5 minutes more.
6. Season individual servings with pepper if you wish, and paprika.
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Per Serving |
| Calories 228, Kilojoules 954, Protein 7 g, |
| Carbohydrates 46 g, Total Fat 1.8 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 0.8 g, |
| Cholesterol 0 mg, Sodium 456 mg, Fiber 6 g |
Roasted Red Peppers, Vegetables, and Sweet Potato Soup
Melanie Mohler, Ephrata, PA
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Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 1 hour and 40 minutes
2 Tbsp. extra-virgin olive oil
1 medium onion, diced
2 red bell sweet peppers, halved and seeded
2 medium sweet potatoes, peeled and cubed (about 2 cups)
3–4 cloves garlic, minced
15-oz. can pinto beans, rinsed and drained
15-oz. can diced tomatoes with herbs, no salt added, undrained
4 cups low-sodium, fat-free chicken broth
croutons and grated cheese for garnish, optional, not included in analyses
1. In large stockpot, heat oil and brown onions.
2. Meanwhile, roast peppers in toaster oven at 450°, or broil. Lay cut side down on baking tray. Roast until skin is blackened, about 15–20 minutes.
3. Put roasted peppers in paper bag for 15 minutes until cool. Peel off skin. Chop peppers.
4. Add peppers, sweet potatoes, garlic, beans, tomatoes, and broth to pot. Bring to a boil.
5. Reduce heat, cover, and simmer 90 minutes.
6. Puree soup carefully and in small batches in blender until smooth, or leave partially chunky.
7. If you wish, garnish individual servings with croutons and/or grated cheese.
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Per Serving |
| Calories 180, Kilojoules 753, Protein 7 g, |
| Carbohydrates 27 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 4 mg, Sodium 340 mg, Fiber 6 g |
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Shari Ladd, Hudson, MI
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Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 20 minutes
2 Tbsp. chopped onions
1 Tbsp. extra-virgin olive oil
3 Tbsp. flour
2 tsp. sugar
½ tsp. pepper
¼ tsp. dried basil
½ tsp. dried oregano
¼ tsp. dried thyme
1 quart stewed tomatoes, no salt added, undrained
2 cups skim milk
1. Sauté onions in oil in stockpot.
2. Stir in flour and seasonings.
3. Stir in stewed tomatoes, stirring constantly. Bring to a boil and boil 1 minute.
4. Add 2 cups milk. If soup is too thick, add a little water. Stir well.
5. Simmer 10 minutes but do not boil.
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Per Serving |
| Calories 174, Kilojoules 728, Protein 7 g, |
| Carbohydrates 30 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 2 mg, Sodium 152 mg, Fiber 4 g |
Dietitian’s tip: You may substitute about 5 cups chopped fresh tomatoes in place of stewed. When fresh tomatoes are at their peak, their intense flavor makes this soup a treat. Serve this soup with grilled vegetables for a light summer lunch or supper.
Creamy Asparagus Soup
Mary Riha
Antigo, WI
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Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 35–40 minutes
2 Tbsp. sesame seeds
1 tsp. olive oil
medium onion, chopped
2 medium potatoes, cubed
1 lb. asparagus
4 cups low-fat, low-sodium chicken, or vegetable, stock, divided
1. In a good-sized stockpot, sauté sesame seeds in olive oil until brown.
2. Add onion and potatoes. Cook, stirring, until potatoes begin to brown and stick to the pot.
3. Break asparagus into pieces and add to potato mixture, along with 2 cups chicken stock.
4. Bring to a boil. Cover, reduce heat, and simmer until potatoes are done, about 10–15 minutes.
5. Remove stockpot from stove. Blend soup mixture carefully and in batches until smooth.
6. Stir in remaining 2 cups chicken stock. Cover and heat through.
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Per Serving |
| Calories 174, Kilojoules 728, Protein 10 g, |
| Carbohydrates 23 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, |
| Cholesterol 5 mg, Sodium 163 mg, Fiber 4 g |
Carolyn Snader
Ephrata, PA
Joyce Nolt
Richland, PA
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Makes 4 servings
Prep. Time: 15–20 minutes
Cooking Time: 12 minutes
1 lb. (about 5 cups) chopped fresh, or frozen, broccoli
½ cup chopped onion
14½-oz. can low-sodium, fat-free chicken, or vegetable, broth
2 Tbsp. cornstarch
12-oz. can evaporated skim milk
½ cup low-fat cheddar cheese, grated
1. In a good-sized stockpot, cook broccoli and onion in chicken broth 5–10 minutes.
2. Carefully puree half of mixture in blender.
3. Stir back into remaining broccoli in stockpot.
4. Place cornstarch in jar with tight-fitting lid. Pour in a little milk. Cover and shake until smooth.
5. Pour rest of milk into jar. Cover and shake until smooth. Stir into soup.
6. Cover and simmer 2 minutes.
7. Top each individual serving with 2 Tbsp. grated cheese.
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Per Serving |
| Calories 165, Kilojoules 690, Protein 15 g, |
| Carbohydrates 22 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.4 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 8 mg, Sodium 285 mg, Fiber 3 g |
Curried Carrot Bisque
Kathy Stoltzfus
Leola, PA
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Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 30 minutes
8 medium carrots, peeled and chopped
1 onion, chopped
1 tart apple, peeled and chopped
1 tsp. curry powder
1 garlic clove, crushed
¼ tsp. ground coriander
¼ tsp. salt
⅛ tsp. allspice
3 cups low-fat, low-sodium chicken, or vegetable, broth
1 cup skim milk
chopped fresh cilantro leaves
1. In heavy stockpot, combine carrots, onion, apple, curry powder, garlic, coriander, salt, allspice, and broth.
2. Cover and cook until carrots are very tender, approximately 20 minutes.
3. Carefully puree, half at a time, in blender or food processor fitted with a metal blade.
4. Return pureed soup to stockpot. Gradually stir in milk.
5. Heat until heated through.
6. Sprinkle cilantro on top of individual servings.
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Per Serving |
| Calories 81, Kilojoules 339, Protein 4 g, |
| Carbohydrates 15 g, Total Fat 0.6 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 3 mg, Sodium 242 mg, Fiber 3 g |
Tip: You may substitute soy milk or rice milk for skim milk.
Garden Vegetable Soup with Pasta
Jan McDowell
New Holland, PA
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Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 30 minutes
1 Tbsp. olive oil
1 chopped onion
1 tsp. chopped garlic
1 small zucchini, chopped
½ lb. fresh mushrooms, sliced or chopped
1 bell sweet pepper, chopped
24-oz. can tomatoes, no salt added, undrained
1 Tbsp. fresh basil
2 cups water
3 reduced-sodium vegetable bouillon cubes
2 cups whole-grain rotini, cooked
dash of hot sauce, optional
1. Heat olive oil in 4-quart saucepan.
2. Sauté onion and garlic in oil until tender.
3. Add zucchini, mushrooms, bell pepper, tomatoes, basil, water, and bouillon.
4. Bring to a boil. Cover and simmer 10 minutes.
5. Meanwhile, cook rotini and drain. Add to soup.
6. Cover and heat through.
7. Pass hot sauce to be added to individual servings, if desired.
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Per Serving |
| Calories 123, Kilojoules 515, Protein 4 g, |
| Carbohydrates 20 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol trace, Sodium 61 mg, Fiber 5 g |
Veggie Minestrone
Dorothy VanDeest
Memphis, TN
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 25–30 minutes
Standing Time: 5–10 minutes
1 large onion, chopped
1 garlic clove, minced
4 cups fat-free low-sodium chicken, or vegetable, broth
16-oz. can kidney beans, rinsed and drained
½ cup elbow macaroni, uncooked
14½-oz. can diced tomatoes, undrained, no salt added
2 medium carrots, sliced thin
¼ tsp. dried oregano
10-oz. pkg. frozen chopped spinach, thawed
½ cup grated Parmesan cheese
1. Lightly spray inside bottom of stockpot. Sauté onion and garlic until tender.
2. Add broth, beans, macaroni, tomatoes, carrots, and oregano.
3. Cover and cook until vegetables and macaroni are tender, about 20 minutes.
4. Stir in spinach. Bring to a boil.
5. Remove pan from heat. Let stand, covered, 5–10 minutes before serving.
6. Sprinkle 1 Tbsp. grated Parmesan on each individual bowl of this comfort soup.
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Per Serving |
| Calories 139, Kilojoules 582, Protein 9 g, |
| Carbohydrates 21 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.1 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 7 mg, Sodium 374 mg, Fiber 6 g |
Norma Grieser
Sebring, FL
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Makes 6 cups
Prep. Time: 20 minutes
Cooking Time: 20 minutes
¼ cup chopped celery
¼ cup chopped onion
1 Tbsp. canola oil
3 Tbsp. flour
½ tsp. salt
pepper to taste
1 bay leaf, or herb of your choice
3 cups skim milk
2 cups fresh or frozen vegetables of your choice, cut up or sliced (spinach, asparagus, broccoli, cauliflower, peas, carrots, tomatoes, mushrooms); if using canned vegetables, use ones without added salt
1. In large stockpot, sauté celery and onion in oil.
2. Over low heat, stir in flour, salt, pepper, and herbs.
3. Add milk, stirring constantly. Cook over medium heat until hot and bubbly.
4. Meanwhile, chop or slice 2 cups vegetables.
5. Steam or microwave them until crisp-tender.
6. Stir vegetables into thickened creamy sauce and heat through.
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Per Serving |
| Calories 110, Kilojoules 460, Protein 6 g, |
| Carbohydrates 15 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 3 mg, Sodium 271 mg, Fiber 1 g |
Tips:
1. If you want cream of chicken soup, add reduced-sodium chicken bouillon. (One tsp. or 1 cube reduced-sodium chicken bouillon adds about 100 milligrams of sodium to each serving.)
2. This recipe can be used as soup itself, or you can use it in any recipe calling for cream soup.
A Tip —
Add a Tablespoon or two of milk when cooking cauliflower; the cauliflower will remain attractively white.
Lois Hess
Lancaster, PA
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Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 30 minutes
1 cup tomato juice, no salt added
½ cup raw bulgur
1 Tbsp. olive, canola, or saffron, oil for sauté
4 cloves garlic
1½ cups chopped onion
1 cup chopped celery
1 cup chopped carrots
1 cup chopped tomatoes
1 tsp. cumin
1 tsp. dried basil
1–1½ tsp. chili powder, depending upon your taste preferences
1 cup chopped sweet bell green peppers
2 16-oz. cans red kidney beans, rinsed and drained
juice of half a lemon
3 Tbsp. tomato paste, no salt added
dash cayenne pepper, or ¼ tsp. coarsely ground black pepper
chopped fresh parsley for garnish
1. Heat tomato juice to a boil. Pour over bulgur in a bowl. Cover and let stand 15 minutes.
2. Meanwhile, sauté garlic and onion in oil in large stockpot.
3. Add celery, carrots, tomatoes, and spices.
4. When vegetables are almost tender, add peppers. Cook until tender.
5. Stir in all remaining ingredients. Cover and heat gently.
6. Top individual servings with parsley.
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Per Serving |
| Calories 174, Kilojoules 728, Protein 8 g, |
| Carbohydrates 31 g, Total Fat 2.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 489 mg, Fiber 8 g |
Dietitian’s tip: To add more variety in flavor, color, and texture to chili, add several different beans, including kidney, garbanzo, or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of liquid to accommodate the added ingredients.
__________________
Steamy Vegetarian Chili
Lavina Hochstedler, Grand Blanc, MI
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Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 50–60 minutes
1 large onion, chopped
1 large green sweet bell pepper
1 large red sweet bell pepper
3 medium carrots, thinly sliced
6 garlic cloves, minced
2 Tbsp. olive oil
28-oz. can crushed tomatoes, no salt added, undrained
14½-oz. can kidney beans, rinsed and drained
16-oz. can hominy, rinsed and drained
15-oz. can pinto beans, rinsed and drained
15-oz. can garbanzos (chickpeas), rinsed and drained
2 cups water
8 ozs. tomato paste, no salt added
3 Tbsp. chili powder
2 Tbsp. Worcestershire sauce
1 Tbsp. ground cumin
2 tsp. dried parsley flakes
½ tsp. pepper
1. In Dutch oven or soup kettle, sauté onions, peppers, carrots, and garlic in oil for 15 minutes, or until vegetables are tender.
2. Stir in remaining ingredients. Bring to a boil.
3. Reduce heat. Cover and simmer 30–40 minutes, or until heated through.
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Per Serving |
| Calories 223, Kilojoules 933, Protein 9 g, |
| Carbohydrates 38 g, Total Fat 4 g, Saturated Fat 0.7 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.3 g, |
| Cholesterol 0 mg, Sodium 384 mg, Fiber 11 g |
Tips:
1. If you don’t care for hominy, omit it. Or replace it with a 16-oz. can of black beans, rinsed and drained.
2. If the recipe is too large, skip the hominy and garbanzo beans, or cut the recipe ingredients in half.
__________________
Roasted Vegetable Gazpacho
JB Miller, Indianapolis, IN
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Makes 6 servings
Prep. Time: 30 minutes
Baking Time: 20–25 minutes
Chilling Time: 4 hours
2 red bell sweet peppers, left whole
2 yellow bell sweet peppers, left whole
2 large red onions, quartered
2 Tbsp. extra-virgin olive oil
pepper to taste
1-lb. (about 4 cups) medium zucchini, cut in ½”-thick slices
2 lbs. (about 7 medium) vine-ripened tomatoes, cored, quartered, and seeds removed
3 cloves garlic
2 Tbsp. chopped fresh basil
1 Tbsp. chopped fresh oregano
1 cup cold water
2 Tbsp. lime juice, or more to taste
1. Preheat oven to 375°.
2. Place peppers and onions in large mixing bowl. Toss with olive oil and black pepper.
3. Spoon peppers and onions into large shallow baking dishes or onto cookie sheets with sides. Allow seasoned olive oil to remain in mixing bowl. Place peppers and onions in oven.
4. Meanwhile, stir zucchini and tomatoes into large mixing bowl with remaining seasoned olive oil.
5. After peppers and onions have roasted 10–12 minutes, add zucchini and tomatoes to baking dishes.
6. Roast 10–12 minutes, or until peppers are soft and vegetables have browned along the edges and wrinkled. Total roasting time will be 20–25 minutes.
7. Remove baking dishes from oven. Lift out peppers and place in bowl. Cover with plastic wrap. Let cool 10 minutes. Then peel and seed peppers over a bowl, saving the juices.
8. Coarsely chop all vegetables.
9. Place chopped vegetables in food processor together with garlic, basil, oregano, and 1 cup cold water.
10. Blend at high speed until smooth. Strain through a fine mesh sieve.
11. Place mixture in covered container. Refrigerate 4 hours before serving.
12. Adjust seasoning with pepper to taste.
13. Mix in lime juice just before serving.
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Per Serving |
| Calories 127, Kilojoules 531, Protein 4 g, |
| Carbohydrates 18 g, Total Fat 5 g, Saturated Fat 0.7 g, |
| Monounsaturated Fat 3.3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 21 mg, Fiber 5 g |
Tip: Be sure gazpacho is chilled thoroughly before serving. It’s best served in a chilled bowl or glass.
Miriam Christophel
Goshen, IN
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 25–30 minutes
2 Tbsp. olive oil
1 cup chopped onions
1 garlic clove, crushed
1 tsp. curry powder
½ tsp. salt
⅛–¼ tsp. ground coriander
⅛ tsp. crushed red pepper
3 cups fat-free low-sodium chicken, or vegetable, broth
1¾ cups solid-pack pumpkin
1 cup fat-free half-and-half
chopped chives as garnish, optional
1. In large pan, sauté onion and garlic in olive oil.
2. Add curry, salt, coriander, and red pepper. Cook one minute.
3. Add broth and boil gently, uncovered, 15–20 minutes.
4. Stir in pumpkin and half-and-half. Cook 5 minutes.
5. Pour into blender. Cover and carefully blend until creamy.
6. Top individual servings with chives if you wish.
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Per Serving |
| Calories 113, Kilojoules 473 Protein 4 g, |
| Carbohydrates 13 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 4 mg, Sodium 326 mg, Fiber 3 g |
Tip: You can substitute butternut squash for the pumpkin with little change in flavor.
Apple Butternut Squash Soup
Ann Bender
New Hope, VA
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Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 30 minutes
3 cups butternut, or acorn, squash, peeled, seeded, and cubed
1 large apple, peeled and sliced
1 Tbsp. tub-style margarine, non-hydrogenated
half a small onion (1½ Tbsp.) chopped
1 clove garlic
2 Tbsp. flour
¼ tsp. dried thyme
¼ tsp. salt, or North Woods seasoning
⅛ tsp. pepper
10½-oz. can low-fat low-sodium chicken, or vegetable, broth
2 Tbsp. fat-free sour cream
1. Steam squash and apple in steamer or microwave until very tender.
2. In large saucepan, sauté onion and garlic in margarine until onion is clear.
3. Stir flour and seasonings into saucepan.
4. Add broth. Heat, stirring continually until smooth and slightly thickened.
5. Pour broth and cooked vegetables into blender. Cover and blend carefully until smooth.
6. Serve immediately. Top each individual serving with 1 tsp. sour cream.
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Per Serving |
| Calories 81, Kilojoules 339, Protein 2 g, |
| Carbohydrates 14 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 1.5 mg, Sodium 164 mg, Fiber 2 g |
Turkey Sausage and Cabbage Soup
Bonita Stutzman
Harrisonburg, VA
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Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 1 hour, or more
1½ cups chopped onions
2 cloves garlic, finely chopped
¾ lb. turkey sausage, chopped in small pieces
6 cups green cabbage, shredded
3 lbs. canned tomatoes, no salt added, undrained
1½ quarts water
1 Tbsp. dried basil
2 tsp. dried oregano
¼ tsp. black pepper
1. Spray inside bottom of stockpot lightly with cooking spray. Sauté onions and garlic until tender.
2. Add chopped sausage. Cook until lightly browned.
3. Stir in remaining ingredients.
4. Cover. Simmer until cabbage is very tender.
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Per Serving |
| Calories 129, Kilojoules 540, Protein 9 g, |
| Carbohydrates 15 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 28 mg, Sodium 486 mg, Fiber 4.5 g |
Sausage, Beans and Rice Soup
Sharon Easter
Yuba City, CA
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Makes 5 servings
Prep. Time: 5–10 minutes
Cooking Time: 25–30 minutes
½ lb. turkey sausage (see recipe on page 190)
3 16-oz. cans low-sodium, fat-free chicken, or vegetable, broth
28-oz. can diced tomatoes, no salt added, undrained
¼ tsp. pepper
½ tsp. dried oregano
½ cup uncooked brown rice
15-oz. can cannellini beans, rinsed and drained
1. Brown sausage in Dutch oven over medium-high heat, about 5 minutes. Drain off drippings.
2. Stir in broth, tomatoes, and seasonings. Bring to a boil.
3. Stir in rice and beans. Cover and simmer 15–20 minutes, or until rice is tender.
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Per Serving |
| Calories 220, Kilojoules 920, Protein 19 g, |
| Carbohydrates 33 g, Total Fat 1.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 20 mg, Sodium 483 mg, Fiber 7 g |
Dietitian’s tip: White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans, or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus, and potassium.
Elva Bare
Lancaster, PA
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Makes 12 servings
Prep. Time: 30–40 minutes
Cooking Time: 35–40 minutes
1 lb. lean ground turkey breast
2 tsp. no-salt Italian seasoning
¼ tsp. paprika
¼ tsp. pepper
2 Tbsp. olive oil, divided
½ cup chopped celery
1 cup onion, chopped
2 14-oz. cans low-sodium fat-free chicken broth
1 cup cabbage, chopped
1 cup carrots, chopped
1 cup cut fresh green beans
15-oz. can cannellini beans, rinsed and drained
15-oz. can black beans, rinsed and drained
14½-oz. can Italian diced tomatoes, undrained, no salt added
½ cup cooked elbow macaroni
1 envelope George Washington Golden seasoning, optional, not included in analyses
¼ cup mozzarella cheese, shredded
1. In large non-stick stockpot, sauté first 4 ingredients in 1 Tbsp. oil until turkey is no longer pink.
2. Sauté celery and onion in stockpot until almost tender.
3. Add broth, cabbage, carrots, and green beans. Cook 15–20 minutes.
4. Add cannellini and black beans, tomatoes, cooked macaroni, and seasoning if you wish. Cover and heat through.
5. Add water if soup becomes too thick.
6. Sprinkle each individual serving with 1 teaspoon cheese.
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Per Serving |
| Calories 167, Kilojoules 699, Protein 15 g, |
| Carbohydrates 18 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 17 mg, Sodium 164 mg, Fiber 5 g |
Alice Valine
Elma, NY
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Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 25 minutes
½ lb. bulk turkey sausage (see recipe on page 190)
1 onion, chopped
2–3 cloves garlic, minced
2 15-oz. cans cannellini beans, or great northern beans, rinsed and drained
2 14½-oz. cans diced tomatoes, no salt added, undrained
2 14-oz. cans low-fat, low-sodium chicken broth
2 tsp. no-salt Italian seasoning
3 medium zucchini, sliced
4 cups fresh spinach leaves, chopped, or baby spinach, unchopped
shredded Parmesan, or Romano, cheese, optional, not included in analyses
1. In Dutch oven or stockpot, cook sausage over medium heat until no longer pink. Drain off drippings.
2. Add onions and garlic. Sauté until tender.
3. Stir in beans, tomatoes, broth, seasoning, and zucchini. Cook uncovered 10 minutes.
4. Add spinach and heat until just wilted.
5. Serve with cheese, if you wish.
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Per Serving |
| Calories 198, Kilojoules 828, Protein 17 g, |
| Carbohydrates 31 g, Total Fat 1 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 11 mg, Sodium 132 mg, Fiber 8 g |
Dietitian’s tip: Cannellini beans are white kidney beans. They’re an excellent source of folate and a good source of iron and fiber. Their high-quality protein makes them a great stand-in for meat.
Turkey Chili
Julette Rush
Harrisonburg, VA
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Makes 5 servings
Prep. Time: 15 minutes
Cooking Time: 30 minutes
½ lb. ground turkey breast
1 cup chopped onions
½ cup chopped green bell sweet pepper
½ cup chopped red bell sweet pepper
14½-oz. can diced tomatoes, no salt added, undrained
15-oz. can solid-pack pumpkin
15½-oz. can pinto beans, rinsed and drained
½ cup water
2 tsp. chili powder
½ tsp. garlic powder
¼ tsp. black pepper
¾ tsp. ground cumin
14½-oz. can low-sodium, fat-free chicken broth
1 cup low-fat shredded cheddar cheese
1. In large stockpot, sauté turkey, onions, and bell peppers until turkey is browned and vegetables are softened.
2. Mix in tomatoes, pumpkin, beans, water, seasonings, and broth. Reduce heat to low.
3. Cover and simmer 20 minutes. Stir occasionally.
4. Top individual servings with cheese.
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Per Serving |
| Calories 232, Kilojoules 971, Protein 24 g, |
| Carbohydrates 28 g, Total Fat 3 g, Saturated Fat 1.6 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 25 mg, Sodium 375 mg, Fiber 9 g |
Jackie Stefl
E. Bethany, NY
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Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 2 hours and 10 minutes
1 medium onion
1 medium green bell sweet pepper
1½ lbs. extra-lean ground turkey breast
1 Tbsp. extra-virgin olive oil
15½-oz. can kidney beans, rinsed and drained
15¼-oz. can black beans, rinsed and drained
15¼-oz. can corn, no salt added, drained
28-oz. can crushed tomatoes, no salt added, undrained
1 Tbsp. chili powder
1 tsp. cinnamon
1 tsp. ground cumin
2 low-sodium beef bouillon cubes
2 cups water
1½ cups grated low-fat cheddar cheese, optional, not included in analyses
¾ cup low-fat sour cream, optional, not included in analyses
1. Chop onion and green pepper. Place in large stockpot, along with ground turkey and olive oil.
2. Sauté until meat is no longer pink and vegetables are tender.
3. Stir kidney and black beans and corn into stockpot.
4. Stir tomatoes, seasonings, bouillon cubes, and water into pot.
5. Cover. Simmer 2 hours. Stir occasionally.
6. Garnish individual servings, if you wish, with 1 rounded Tbsp. low-fat cheese and sour cream.
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Per Serving |
| Calories 201, Kilojoules 841, Protein 21 g, |
| Carbohydrates 23 g, Total Fat 3 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 27 mg, Sodium 298 mg, Fiber 7 g |
Tip: For spicier chili, add more chili powder to taste.
Dietitian’s tip: To add more variety in flavor, color and texture to chili, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of liquid to accommodate the added ingredients.
__________________
Turkey Rice Soup
Janeen L. Zimmerman, Denver, PA
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Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 40 minutes
4 celery ribs, sliced thin
1 onion, chopped
2 Tbsp. olive oil
4 carrots, shredded
⅓ cup whole wheat pastry flour
½ tsp. pepper
2 cups skim milk
4 cups cooked wild rice
2⅔ cups cooked brown rice
3 cups cooked turkey
3 Tbsp. low-sodium chicken bouillon granules
8 cups water
2 cups low-fat grated cheese, optional, not included in analyses
1. In a large stockpot, sauté celery and onion in olive oil.
2. Add carrots. Cook and stir 1–2 minutes.
3. Remove cooked vegetables from pot. Set aside.
4. Combine flour, pepper, and milk in stockpot. Bring to almost boiling, stirring frequently until thickened. Do not scorch or curdle milk.
5. Meanwhile, cook 2 kinds of rice according to package directions.
6. Add both kinds of cooked rice, cooked turkey, bouillon granules, celery mixture, water, and cheese if you wish, to thickened creamy base in stockpot.
7. Cover. Heat thoroughly and serve.
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Per Serving |
| Calories 223, Kilojoules 933, Protein 12 g, |
| Carbohydrates 35 g, Total Fat 4 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 2.4 g, Polyunsaturated Fat 1 g, |
| Cholesterol 15 mg, Sodium 95 mg, Fiber 4 g |
Dietitian’s tip: Use the turkey leftovers from a holiday meal or family gathering to make a hearty turkey soup. To limit the sodium content, this recipe uses low-sodium chicken broth or granules.
Lentil Barley Stew with Chicken
Ilene Bontrager
Arlington, KS
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Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 1–2 hours
⅓ cup uncooked lentils
⅓ cup uncooked green split peas
⅓ cup uncooked pearl barley
1 carrot, cut in fine dice
half an onion, chopped
1 small rib celery, sliced thin
¼ tsp. pepper
1 quart low-sodium, fat-free chicken, or beef, broth
1 cup chicken, cooked and diced
1. Rinse lentils, peas, and barley.
2. Place in 4–6 quart stockpot. Add all remaining ingredients, except chicken.
3. Simmer, covered, 1–2 hours, or until lentils, peas, and barley are soft.
4. Stir in chicken. Cover and heat through.
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Per Serving |
| Calories 247, Kilojoules 1033, Protein 24 g, |
| Carbohydrates 33 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 35 mg, Sodium 185 mg, Fiber 11 g |
Ida H. Goering
Dayton, VA
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Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 1 hour
6 cups low-sodium, fat-free chicken broth
1½ cups diced carrots
1 cup diced celery
½ cup chopped onion
¾ cup uncooked barley
2–3 cups (about 6 ozs.) cooked and cut-up chicken
14½-oz. can diced tomatoes, no salt added, undrained
½ tsp. black pepper
1 bay leaf
2 Tbsp. chopped fresh parsley, or 2 tsp. dried parsley
1. Combine all ingredients except parsley in large kettle.
2. Cover and bring to boil.
3. Simmer, covered, for one hour. Stir occasionally.
4. Just before serving, remove bay leaf. Stir in parsley.
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Per Serving |
| Calories 173, Kilojoules 724, Protein 14 g, |
| Carbohydrates 26 g, Total Fat 1.5 g, Saturated Fat 0.7 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 21 mg, Sodium 239 mg, Fiber 7 g |
Chicken Noodle Soup
Mary Martins
Fairbank, IA
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Makes 12 servings
Prep. Time: 1 hour
Cooking Time: 3–3¼ hours
4-lb. stewing chicken, skin removed and cut up
2 quarts water
2 14½-oz. cans low-fat low-sodium chicken broth
5 celery ribs, coarsely chopped, divided
3 medium carrots, sliced, divided
2 medium onions, quartered, divided
⅔ cup coarsely chopped green bell sweet pepper, divided
½ tsp. pepper
1 bay leaf
2 tsp. salt
8 ozs. uncooked whole wheat pasta
1. In large stockpot, combine chicken, water, broth, half the celery, half the carrots, half the onions, half the green pepper, ½ teaspoon pepper, and bay leaf. Bring to a boil.
2. Reduce heat. Cover and simmer 2½ hours, or until chicken is tender.
3. Meanwhile, chop remaining onion. Set aside.
4. Remove chicken from broth. When cool enough to handle, remove meat from bones and cut into bite-size pieces. Discard bones and skin. Set chicken aside. (This will equal about 3 lbs. cooked meat.)
5. Strain broth and skim fat.
6. Return broth to kettle. Add salt, chopped onion and remaining celery, carrots, and green pepper.
7. Bring to a boil. Reduce heat. Cover and simmer 10–12 minutes, or until vegetables are crisp-tender.
9. Cover and simmer 12–15 minutes, or until pasta is tender.
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Per Serving |
| Calories 229, Kilojoules 958, Protein 28 g, |
| Carbohydrates 19 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 80 mg, Sodium 152 mg, Fiber 3 g |
A Tip —
Food is always more tasty when served attractively. Add a garnish and a special touch whenever possible.
Chicken and Chili Stew
Susan Kasting, Jenks, OK
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Makes 4 servings
Prep. Time: 20 minutes
Cooking Time: 30 minutes
14½-oz. can low-sodium, fat-free chicken broth, divided
1 lb. boneless, skinless chicken breasts, cut into bite-size pieces
4 cloves garlic, minced
1–2 jalapeño chili peppers, seeded and diced
1 Tbsp. cornstarch
1 medium red bell sweet pepper, diced
1 medium carrot, sliced
15-oz. can corn, drained, no salt added
1 tsp. cumin
2 Tbsp. chopped cilantro
1. In good-sized stockpot, heat ¾ cup broth to boiling.
2. Add chicken to broth. Cook about 5 minutes, or until no longer pink.
3. Add garlic and chili peppers. Cook 2 minutes.
4. In a bowl, stir cornstarch into remaining broth.
5. When smooth, add to chicken/chili mix. Cook, stirring, until thickened.
6. Stir in remaining ingredients.
7. Cover. Let simmer 20 minutes, stirring occasionally.
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Per Serving |
| Calories 231, Kilojoules 967, Protein 30 g, |
| Carbohydrates 23 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 67 mg, Sodium 147 mg, Fiber 2 g |
Joyce G. Zuercher
Hesston, KS
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Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 45 minutes
1 Tbsp. canola oil
1 cup diced celery
¾ cup chopped onion
1 clove garlic, finely chopped
¼ cup chopped bell pepper
4 cups diced canned tomatoes, no salt added, undrained
2 cups tomato sauce, no salt added
2 cups low-fat low-sodium chicken broth
2 cups diced carrots
2 cups green beans
½ cup frozen green peas
¾ cup corn
15-oz. can black beans, rinsed and drained
hot peppers, dried and crushed or chopped, according to your taste preferences
1 tsp. chili seasoning
½ tsp. cumin
3 cups chopped, cooked chicken
pepper to taste
1. In large stockpot, cook celery, onion, garlic, and bell pepper in oil until transparent.
2. Add all other ingredients. Cover and simmer together at least 30 minutes, or until vegetables are done to your liking.
3. Adjust seasonings to your taste.
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Per Serving |
| Calories 210, Kilojoules 879, Protein 19 g, |
| Carbohydrates 26 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 37 mg, Sodium 283 mg, Fiber 7 g |
Tip: Use fresh vegetables for this recipe if at all possible. But if you can’t, choose canned or frozen veggies without added salt.
Dietitian’s tip: Scaling a recipe—changing the number of servings—isn’t as simple as it sounds. Some recipes, such as casseroles, soups, and stews, usually lend themselves to simply increasing or decreasing the main ingredients (adjust seasonings to taste). Other recipes don’t. For example, baked goods may not turn out well if doubled or tripled. If you’re increasing a recipe and lack time to experiment, make several individual batches. This way you end up with the amount you need based on the original recipe.
A Tip —
Don’t grind or shake salt, pepper, spices, or dried herbs over steaming cooking pots. The steam will cause mildew in the containers. If you do shake the seasonings over a steaming pot, leave the containers’ lids off for about 10 minutes before closing them.
Spicy Chicken Soup with Edamame
JB Miller
Indianapolis, IN
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Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 40 minutes
1½ lbs. boneless, skinless, chicken breasts, cubed
1 bunch (about 6) green onions, thinly sliced
1 red bell sweet pepper, chopped
1 yellow bell sweet pepper, chopped
2 jalapeño peppers, seeded and finely chopped
4 cloves garlic
½ tsp. ground ginger
½ tsp. dried sage
½ tsp. ground pepper
4 cups fat-free, low-sodium chicken broth
3 cups fresh, or frozen, edamame (shelled soybeans)
1. Place large skillet that has been lightly sprayed with cooking spray over medium heat. Add chicken and sauté just until no longer pink. Remove chicken from pan.
2. Sauté onions, peppers, including jalapeños, and garlic in same skillet.
3. Place chicken and sautéed vegetables in stockpot. Add seasonings. Mix thoroughly.
4. Add chicken broth. Cover and simmer 20 minutes.
5. Add edamame. Simmer 5 more minutes.
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Per Serving |
| Calories 173, Kilojoules 724, Protein 27 g, |
| Carbohydrates 8 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 52 mg, Sodium 131 mg, Fiber 3 g |
Spicy African Chicken Peanut Soup
Rhoda Atzeff
Lancaster, PA
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 40 minutes
1 tsp. sesame oil
1 cup onions, chopped
1 large green bell sweet pepper, seeded and finely chopped
2 cloves garlic, minced or pressed
4 cups low-sodium, fat-free chicken broth
16-oz. can crushed tomatoes, no salt added, undrained
½ tsp. red pepper flakes
1 Tbsp. curry powder
⅛ tsp. black pepper
1 cup diced cooked chicken
¼ cup uncooked brown rice
¼ cup smooth peanut butter
1. In large stockpot, heat sesame oil over medium heat. Sauté onions, green peppers, and garlic until onions begin to brown.
2. Stir in broth, tomatoes, red pepper flakes, curry powder, pepper, chicken, and rice.
3. Simmer uncovered over low heat for 30 minutes, or until rice is tender.
4. Whisk in peanut butter until soup is completely smooth. Heat through.
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Per Serving |
| Calories 145, Kilojoules 607, Protein 11 g, |
| Carbohydrates 14 g, Total Fat 5 g, Saturated Fat 1.3 g, |
| Monounsaturated Fat 2.7 g, Polyunsaturated Fat 1 g, |
| Cholesterol 17 mg, Sodium 144 mg, Fiber 2 g |
Kathryn Yoder
Minot, ND
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Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 12–15 minutes
4½ cups water
4 low-sodium chicken bouillon cubes
4 ozs. cooked chicken, shredded
½ cup carrot, finely shredded
1 tsp. finely chopped fresh parsley, or ½ tsp. dried parsley
1 tsp. low-sodium soy sauce
2 egg whites, lightly beaten
4 tsp. scallions, sliced
1. In large saucepan, dissolve bouillon cubes in water over medium heat.
2. Add shredded chicken, carrot, parsley, and soy sauce.
3. Bring to a boil, stirring occasionally. Continue boiling, 4–5 minutes.
4. Slowly dribble lightly beaten egg whites into boiling soup, stirring constantly until the egg has cooked.
5. Serve with scallions as garnish.
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Per Serving |
| Calories 45, Kilojoules 188, Protein 7 g, |
| Carbohydrates 2 g, Total Fat 1 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 16 mg, Sodium 480 mg, Fiber trace |
Minestrone
Elva Bare
Lancaster, PA
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Makes 14 servings
Prep. Time: 30 minutes
Cooking Time: 40–60 minutes
1 lb. 95%-lean ground beef
½ cup chopped onion
1 clove garlic, cut fine
1 celery rib, chopped
2 14-oz. cans reduced-sodium fat-free chicken broth
2 14-oz. cans reduced-sodium fat-free beef broth
14-oz. can diced tomatoes, undrained, no salt added
14-oz. can Italian tomatoes, undrained, no salt added
1½ cups sliced zucchini
16-oz. can kidney beans, rinsed and drained
16-oz. can black beans, rinsed and drained
1½ cups fresh, or frozen, corn
1½ cups shredded cabbage
1–2 tsp. no-salt Italian seasoning
½ cup uncooked whole wheat elbow macaroni
1. In large stockpot, sauté beef, onion, garlic, and celery until beef is no longer pink.
2. Stir in broths, tomatoes, zucchini, beans, corn, cabbage, and seasoning.
3. Cover. Bring to a boil.
4. Add macaroni. Stir and reduce heat.
5. Cover and simmer 20 minutes, or until macaroni is soft.
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Per Serving |
| Calories 168, Kilojoules 703, Protein 15 g, |
| Carbohydrates 23 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.7 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 21 mg, Sodium 262 mg, Fiber 6 g |
Note: I made a double portion of this soup in the spring and froze two 2-quart containers. Then, a few weeks ago, I served it to our daughters, granddaughters, and great-granddaughters on a cold day. Most weeks they come one day for lunch. I like to serve the minestrone with either a Caesar salad or a baby spinach salad garnished with fruits, nuts, and cheese.
__________________
Quick and Hearty Vegetable Soup
Berenice M. Wagner
Dodge City, KS
Sherri Grindle
Goshen, IN
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Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 35–40 minutes
½ lb. 95%-lean ground beef
½ cup chopped onion
1 clove garlic, minced
5 cups water
14½-oz. can diced tomatoes, undrained, no salt added
¾ cup uncooked quick-cooking barley
2 low-salt beef bouillon cubes
½ cup sliced carrots
½ tsp. crushed dried basil
1 bay leaf
9-oz. pkg. frozen mixed vegetables
1. In 4-quart saucepan, brown meat. Drain off drippings.
2. Add onion and garlic. Cook until onion is tender.
3. Stir in remaining ingredients, except frozen vegetables.
4. Cover and bring to a boil. Reduce heat. Simmer, covered, 10 minutes, stirring occasionally.
5. Add frozen vegetables. Cook 10 minutes longer. Add more water if soup becomes too thick.
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Per Serving |
| Calories 139, Kilojoules 582, Protein 10 g, |
| Carbohydrates 21 g, Total Fat 2 g, Saturated Fat 1.2 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 17 mg, Sodium 218 mg, Fiber 5 g |
Dietitian’s tip: To increase the amount of nutrients in your diet—including vitamins, minerals, and fiber—try adding three times as many vegetables as meat on pizzas or in casseroles, soups, and stews. Better yet, go meatless!
Becky Frey
Lebanon, PA
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Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 2¼ hours
1 lb. boneless beef chuck, cubed
½ Tbsp. olive oil
2 cups chopped onion
½ cup sliced celery
1 cup sliced carrots
1 lb. fresh mushrooms, sliced
2 cloves garlic, crushed
½ tsp. dried thyme, optional
8 cups low-fat, low-sodium beef broth, or 2 14½-oz. cans
½ cup uncooked pearl barley
½ tsp. freshly ground pepper
3 Tbsp. chopped fresh parsley, or 1 Tbsp. dried parsley
1. In large saucepan brown beef on all sides in oil. Remove beef and set aside.
2. Add onion, celery, and carrots to oil in saucepan. Sauté over medium heat about 5 minutes.
3. Add mushrooms, garlic, and thyme. Cook and stir about 2 minutes.
4. Add meat and all remaining ingredients, except the parsley, to saucepan. Bring to a boil.
5. Cover. Reduce heat and simmer about 2 hours, or until beef and barley are tender. If stew becomes too thick, add more water or broth.
6. Add parsley and serve piping hot.
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Per Serving |
| Calories 175, Kilojoules 732, Protein 16 g, |
| Carbohydrates 17 g, Total Fat 5 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 32 mg, Sodium 232 mg, Fiber 4 g |
Stuffed Sweet Pepper Soup
Moreen Weaver
Bath, NY
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Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 1¼ hours
1 lb. 95%-lean ground beef
2 quarts low-sodium tomato juice
3 medium red, or green, bell sweet peppers, diced
1½ cups chili sauce, no salt added
1 cup uncooked brown rice
2 celery ribs, diced
1 large onion, diced
3 low-sodium chicken bouillon cubes
2 garlic cloves, minced
1. In large kettle over medium heat, cook beef until no longer pink. Drain off drippings.
2. Add remaining ingredients. Bring to a boil.
3. Reduce heat. Simmer, uncovered, for 1 hour, or until rice is tender.
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Per Serving |
| Calories 228, Kilojoules 954, Protein 14 g, |
| Carbohydrates 36 g, Total Fat 3 g, Saturated Fat 1 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 28 mg, Sodium 182 mg, Fiber 5 g |
Eileen B. Jarvis
St. Augustine, FL
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 15–20 meetings
1 lb. 95%-lean ground beef
2 15-oz. cans no-salt-added black beans, rinsed and drained, divided
½ cup water
1 cup medium, or hot, chunky salsa
2 8-oz. cans no-salt-added tomato sauce
1 Tbsp. chili powder
low-fat sour cream, optional, not included in analyses
reduced-fat cheddar cheese, grated, optional, not included in analyses
1. Brown meat in large saucepan over medium-high heat. Drain off drippings.
2. While meat cooks, drain, rinse, and mash 1 can black beans.
3. Add mashed beans, second can of rinsed and drained beans, water, salsa, tomato sauce, and seasoning into saucepan. Stir well.
4. Cover. Cook over medium heat 10 minutes. Stir occasionally.
5. If you wish, top individual servings with sour cream and/or reduced-fat cheese.
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Per Serving |
| Calories 250, Kilojoules 1046, Protein 22 g, |
| Carbohydrates 32 g, Total Fat 4 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 35 mg, Sodium 302 mg, Fiber 11 g |
Dietitian’s tip: For convenience, canned black beans instead of the dried variety are used in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium by about 40 percent.
A Tip —
Buy sturdy kitchen tools. Buy ones that fit well into your hands. Take care of them and they will last a very long time.
Beverly High
Bradford, PA
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Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 35–40 minutes
½ lb. 95%-lean ground beef
½ cup chopped onion
2 cups tomato juice, no salt added
1 cup sliced carrots
½ cup chopped green, or red, bell sweet peppers
1 cup diced potatoes
⅛ tsp. black pepper
4 cups skim milk
⅓ cup flour
1. Brown meat and onion in large skillet or kettle. Drain off meat drippings.
2. Stir tomato juice, vegetables, and pepper into pan with meat and onions.
3. Cover and simmer until vegetables are tender, approximately 20–25 minutes.
4. Combine flour and milk in a bowl. Stir until smooth.
5. Stir milk mixture into soup. Continue stirring frequently until soup is hot and thickened. Do not allow to boil.
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Per Serving |
| Calories 177, Kilojoules 741, Protein 16 g, |
| Carbohydrates 24 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 27 mg, Sodium 118 mg, Fiber 2 g |
Tip: For more texture, substitute one 14½-oz. can diced tomatoes, undrained and with no salt added, for the tomato juice.
Dot’s Senate Bean Soup
Dorothea Ladd
Ballston Lake, NY
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Makes 8 servings
Prep. Time: 20–30 minutes
Cooking Time: 25 minutes
2 large carrots, sliced
2 ribs celery, sliced
2 cloves garlic, minced
1 large onion, diced
2 Tbsp. olive oil
3 15-oz. cans low-fat low-sodium chicken broth
2 15-oz. cans cannellini beans, or great northern beans, rinsed and drained
1 Tbsp. dried parsley
1 pinch of sage
1½ cups diced lean ham
1. Prepare vegetables first. Slice carrots and celery, mince garlic, dice onion.
2. Put olive oil in 6-quart kettle with heavy bottom. Sauté vegetables about 5 minutes.
3. Add chicken broth, beans, parsley, sage, and ham.
4. Cover. Simmer 20 minutes. Stir occasionally.
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Per Serving |
| Calories 207, Kilojoules 866, Protein 15 g, |
| Carbohydrates 26 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 15 mg, Sodium 300 mg, Fiber 6 g |
Susie Nisley
Millersburg, OH
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Makes 10 servings
Prep. Time: 20 minutes
Soaking Time: 2 hours
Cooking Time: 1–1½ hours
1 lb. dry navy beans
1 lb. extra-lean ham, diced
1 green bell sweet pepper, diced
1 small onion, chopped
half a carrot, diced
1 medium potato, unpeeled and diced
1 cup tomato juice, no salt added
2 tsp. garlic powder
½ tsp. cumin
½ tsp. black pepper
1 tsp. Mrs. Dash™, or other salt-free seasoning
1 bunch fresh cilantro, chopped
1. Cover beans with water in large stockpot. Soak 2 hours.
2. Drain beans. Cover beans with fresh water again in stockpot.
3. Add ham. Cover and cook 30 minutes.
4. Stir in remaining ingredients, except cilantro.
5. Cover. Cook another 30 minutes, or until vegetables are cooked to your liking.
6. Stir in chopped fresh cilantro just before serving.
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Per Serving |
| Calories 231, Kilojoules 967, Protein 19 g, |
| Carbohydrates 35 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 1 g, |
| Cholesterol 20 mg, Sodium 490 mg, Fiber 12 g |
Green Bean Soup
Carla Keslowsky
Hillsboro, KS
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Makes 4 servings
Prep. Time: 20 minutes
Cooking Time: 1–1½ hours
1 ham hock
1½ cups water
ham broth and water to equal 6 cups
2 potatoes, peeled and cubed
½ cup onions, chopped
1 sprig fresh dill weed, or ½ tsp. dried dill
16-oz. pkg. frozen, no salt added, green beans, or 1 lb. fresh beans
½ tsp. black pepper
½ cup fat-free milk
1. In large stockpot, cook hock over medium heat in about 1½ cups water. Meat is finished cooking when it pulls away from bone.
2. Pour broth into tall glass or cylinder. Fat can be skimmed off as broth cools. Or place in refrigerator until broth is congealed. Remove fat, which rises to the top.
3. Debone and cut up meat. Set aside.
4. Return broth, with fat removed, to stockpot. Add potatoes, onions, dill weed, beans, and pepper to broth mixture.
5. Cook, covered, until potatoes and beans are tender.
6. Add milk and ham. Heat through and serve.
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Per Serving |
| Calories 203, Kilojoules 849, Protein 11 g, |
| Carbohydrates 29 g, Total Fat 5 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 24 mg, Sodium 77 mg, Fiber 5 g |
Deborah Heatwole
Waynesboro, GA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 25–30 minutes
1 celery rib, chopped
½ cup cooked, finely chopped, lean ham
2 Tbsp. olive oil
2 14½-oz. cans low-fat low-sodium chicken broth
3 medium potatoes, peeled and cubed
2 large sweet potatoes, peeled and cubed
2 Tbsp. dried minced onion
½ tsp. garlic powder
½ tsp. dried oregano
½ tsp. dried parsley
¼ tsp. black pepper
¼ tsp. crushed red pepper flakes
¼ cup flour
2 cups skim milk
1. In large stockpot, sauté celery and ham in oil.
2. Stir in broth. Add white and sweet potatoes and seasonings.
3. Bring almost to a boil. Reduce heat, cover, and simmer for 12 minutes, or until potatoes are tender.
4. Combine flour and milk in a bowl until smooth. Stir into soup.
5. Bring to a boil. Cook, stirring continually, for 2 minutes, or until thickened and bubbly. Be careful not to scorch or curdle milk.
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Per Serving |
| Calories 223, Kilojoules 933, Protein 10 g, |
| Carbohydrates 33 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 10 mg, Sodium 344 mg, Fiber 4 g |
Napa Cabbage and Pork Soup
Shirley Unternahrer
Wayland, IA
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Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
Standing Time: 15 minutes
1½ quarts water
½ lb. lean ground pork* (not sausage)
2 Tbsp. fish sauce (found in Asian foods section)
½ tsp. sugar
1 head (about 8 cups) Napa cabbage, or bok choy, cleaned and chopped into 1” strips
6 green onions, chopped
1. Bring water to boil in large stockpot.
2. Pinch off pieces of pork, about the size of a quarter, form into balls, and drop into boiling water.
3. Boil 5 minutes. Skim foam off top. (Foam will come to surface as meat cooks.) Throw away foam. (This process also removes fat.)
4. Stir fish sauce and sugar into boiling broth. You can use more or less fish sauce, depending upon your taste preferences.
5. Add cabbage, or bok choy, and green onions.
6. Cover stockpot. Turn off burner. Let stand 15 minutes.
7. Serve over brown rice (not included in analyses).
| Calories 80, Kilojoules 335, Protein 7 g, |
| Carbohydrates 2 g, Total Fat 5 g, Saturated Fat 2 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 18 mg, Sodium 419 mg, Fiber 1 g |
* Nutrition Note: Ask your butcher to grind pork loin for you. The meat is very lean. It should be ground to about the consistency of hamburger.
A Tip —
Get all your ingredients together before starting a recipe. Place them on the left side of your work area. Move them to the right side as you finish with them.
Maryland Crab Soup
Jan Rankin
Millersville, PA
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Makes 8 servings
Prep. Time: 15–20 minutes
Cooking Time: 1 hour and 15 minutes
3 ribs celery, diced
2 carrots, diced
2 cups chopped onions
2 cups diced potatoes
4 cups fat-free low-sodium beef broth
20-oz. can tomatoes, undrained, no salt added
1 tsp. dried thyme
1 tsp. pepper
1 lb. lump crabmeat
4 Tbsp. whole wheat pastry flour
½ cup cold water
1. In large saucepan, combine celery, carrots, onions, potatoes, beef broth, tomatoes, thyme, and pepper. Cover and cook over low heat 1 hour. Stir occasionally.
2. Stir in crabmeat.
3. Mix flour and water in jar with tight-fitting lid. Shake until smooth.
4. Stir into soup, stirring constantly. Cook over low heat 5 minutes, or until thickened and bubbly.
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Per Serving |
| Calories 134, Kilojoules 561, Protein 13 g, |
| Carbohydrates 18 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 34 mg, Sodium 417 mg, Fiber 3 g |
Millie Martin
Mount Joy, PA
Betty K. Drescher
Quakertown, PA
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Makes 6 servings
Prep. Time: 15–20 minutes
Cooking Time: 35 minutes
3 diced potatoes
2 Tbsp. minced onion
2 Tbsp. diced celery
1 lb. can salmon, no salt added
½ cup corn
1 tsp. sage
1 tsp. dried basil
pepper to taste
1 quart skim milk
2 Tbsp. chopped fresh parsley
lemon zest, optional, not included in analyses
1. In stockpot, cook potatoes, onions, and celery in small amount of water until tender.
2. Empty salmon into bowl. Remove bones and skin from salmon. Pull fish apart into pieces.
3. Add salmon, corn, seasonings, and milk to vegetables in stockpot.
4. Cover. Heat slowly until very hot.
5. Top with chopped parsley, and lemon zest if you wish.
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Per Serving |
| Calories 248, Kilojoules 1038, Protein 23 g, |
| Carbohydrates 28 g, Total Fat 5 g, Saturated Fat 1.2 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.8 g, |
| Cholesterol 45 mg, Sodium 135 mg, Fiber 3 g |
Clam and Tortellini Soup
Mary Seielstad
Sparks, NV
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Pyramid Servings |
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Vegetables
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Fruits
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Carbohydrates
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Protein & Dairy
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Fats
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Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 20–25 minutes
1 tsp. olive oil
1 tsp. minced garlic
1 rib celery, sliced
1 medium carrot, sliced thin
28-oz. can diced Italian-style tomatoes, no salt added, undrained
14-oz. can reduced sodium chicken broth
9-oz. pkg. cheese tortellini
10-oz. can baby whole clams, undrained
1½ tsp. dried basil
dash of black pepper
1. In stockpot, sauté oil, garlic, celery, and carrot until tender-crisp.
2. Add tomatoes, broth, and tortellini to stockpot.
3. Cover and bring to a boil. Reduce heat and simmer, partially covered, until tortellini is cooked, about 7–9 minutes.
4. Stir in undrained clams and basil. Cook 1 minute.
5. Top individual servings with pepper.
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Per Serving |
| Calories 202, Kilojoules 845, Protein 16 g, |
| Carbohydrates 26 g, Total Fat 4 g, Saturated Fat 2 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, |
| Cholesterol 39 mg, Sodium 353 mg, Fiber 2 g |
Note: Soup may be garnished with a little shredded Parmesan cheese, if you wish (not included in analyses).
