CREAM OF BROCCOLI SOUP

Ingredient:

1/2 cup onion, chopped
3 cloves garlic, minced
1/8 teaspoon pepper
2 tablespoons butter
1 cup milk
2 tablespoons flour
2 cups broccoli, cooked
1/2 teaspoon salt (to taste)
butter, parsley, paprika (optional, to garnish)

PREPARATION

Sauté onion in butter. Add garlic, flour, salt, and pepper.

Over low heat, cook over low heat for a few minutes; do not allow garlic to brown.

Stir in milk and continue to cook over low heat, stirring occasionally, until mixture is thickened and bubbly.

In a food processor or blender, puree broccoli and add to thickened mixture. Cook and stir until soup is heated through.

Serve in warmed bowls with a pat of butter, and garnish with a pinch of chopped parsley and a sprinkling of paprika.

Serves 2 - 3 people.

Roasted Butternut Squash and Shallot Soup

Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives) 

 

Ingredients

4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)

1 tablespoon olive oil

1/4 teaspoon salt

4 large shallots, peeled and halved

1 (1/2-inch) piece peeled fresh ginger, thinly sliced

2 1/2 cups fat-free, less-sodium chicken broth

2 tablespoons (1-inch) slices fresh chives 

Cracked black pepper (optional) 

Preparation

1. Preheat oven to 375°.
2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Loaded Potato Soup

 

Ingredients

• 4 (6-ounce) red potatoes
• 2 teaspoons olive oil
• 1/2 cup prechopped onion
• 1 1/4 cups fat-free, lower-sodium chicken broth
• 3 tablespoons all-purpose flour
• 2 cups 1% low-fat milk, divided
• 1/4 cup reduced-fat sour cream
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 bacon slices, halved
• 1.5 ounces cheddar cheese, shredded (about 1/3 cup) 4 teaspoons thinly sliced green onions 

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.

MEDITERRANEAN SALAD

Ingredients

• 3 cucumbers, seeded and sliced
• 1 1/2 cups crumbled feta cheese
• 1 cup black olives, pitted and sliced
• 3 cups diced tomatoes
• 1/3 cup diced oil packed sun-dried tomatoes, drained, oil reserved
• 1/2 red onion, sliced

Directions

In a large salad bowl, toss together the cucumbers, feta cheese, olives, roma tomatoes, sun-dried tomatoes, 2 tablespoons reserved sun-dried tomato oil, and red onion. Chill until serving.

 

 

Prep 10 m  Ready In10 m

Speedy Tuscan white bean soup

Ingredients

1 1/2 tablespoons olive oil

1 large leek, trimmed, halved, washed, chopped

3 garlic cloves, crushed

1 large sebago potato, peeled, chopped

2 x 425g cans cannellini beans, drained, rinsed

1 litre salt-reduced chicken stock

1 teaspoon fresh thyme leaves

3 teaspoons lemon juice

4 slices pancetta

lemon wedges, to serve

Method

Step 1

Heat 1 tablespoon oil in a saucepan over medium-low heat. Add leek and garlic. Cook, stirring, for 5 minutes or until leek is soft. Add potato and beans. Cook, stirring, for 1 minute. Add stock. Increase heat to high. Cover and bring to the boil. Boil for 7 to 10 minutes or until potato is tender. Remove from heat. Stand for 10 minutes.

Step 2

Blend or process half the soup until smooth. Return soup to pan. Add thyme and lemon juice. Return to heat. Simmer for 5 minutes or until heated through.

Step 3

Meanwhile, heat remaining oil in a frying pan over high heat. Cook pancetta for 2 minutes each side or until browned and crisp. Transfer to a plate lined with paper towel. Break pancetta into large pieces.

Step 4

Ladle soup into bowls. Top with pancetta. Season with pepper. Serve with lemon wedges.

YIELD: Serves 8

ACTIVE TIME: 30 minutes

TOTAL TIME: At least 6 1/2 hours

Fried Chicken and Coleslaw Sandwiches

Brined, fried chicken thighs in soft toasted buns with cole slaw.

Note: If desired, replace brine in step 1 with 3 cups of Kosher dill pickle juice. Proceed as directed.

SPECIAL EQUIPMENT:

Dutch oven or deep wok for frying

INGREDIENTS

• Kosher salt
• Sugar
• 8 boneless skinless chicken thighs
• 2 tablespoon freshly ground black pepper
• 1 tablespoon paprika
• 2 large eggs
• 1 cup buttermilk
• 2 cups all-purpose flour
• 2 quarts peanut oil
• 1 recipe Creamy Cole Slaw
• 8 soft hamburger buns, toasted

DIRECTIONS

Combine 1/4 cup kosher salt and 1/4 cup sugar with 1 quart water and stir to dissolve. Place chicken thighs in a gallon-size zipper-lock bag. Add brine and seal bag, pressing out as much air as possible. Let chicken brine at least 6 hours and up to overnight.

Meanwhile, combine black pepper, paprika, and 2 tablespoons kosher salt in a small bowl. Set aside.

When ready to fry, whisk together eggs, buttermilk, and half of spice mixture in a large bowl until homogenous.

Whisk together flour and remaining half of spice mixture in a separate bowl. Drizzle 4 tablespoons of egg mixture into flour and pinch with fingers until combined.

Remove chicken from brine and pat dry with paper towels. Transfer to buttermilk mixture and turn to coat. Working one piece at a time, allow excess milk mixture to drip off then transfer to flour mixture. Turn to coat, pile extra mixture on top of thigh, and press down firmly to adhere as much mixture as possible to the meat. Lift thigh, shake off excess flour, then transfer to a rack set in a tray and let rest for 10 minutes.

Meanwhile, preheat oil to 350°F in a large wok, deep fryer, or Dutch oven.

Carefully lower chicken into hot oil and cook, turning thighs occasionally until golden brown and crisp on all sides, and chicken is cooked through, about 6 minutes total. Transfer to a paper towel-lined plate.

Place 1/4 cup of slaw on bottom half of each bun and top with a piece of chicken. Serve immediately.

Vegetarian Thai Coconut Soup

Prep Time: 10 minutes

Cook Time: 60 minutes

Total Time: 70 minutes

Yield: about 4 servings

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INGREDIENTS

• 1 onion, diced
• 2 red bell peppers, diced
• 3 cloves garlic, minced
• 1 carrot, sliced
• 1 can chickpeas (optional)
• 4 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp cayenne
• 2 1/2 cups diced tomatoes
• 1 cup coconut milk
• 1 cup peanut butter
• 1/2 cup vegetable broth
• juice from 3 limes
• 1 tsp salt
• 1/2 cup fresh chopped basil or cilantroo

PREPARATION

Sautee the onion, peppers and garlic in olive oil in a large pot until onions are soft, about 3-5 minutes.

Add the remaining ingredients, except for the basil and bring to a simmer. Allow to cook over low heat for one hour.

Transfer half of the soup to a blender and puree until smooth, then return to the pot. Add basil or cilantro and enjoy your coconut soup!

Lentil Vegetable Soup

 INGREDIENTS

• 2 tbsp olive or vegetable oil
• 2 stalks celery, chopped
• 3 carrots, chopped
• 1 onion, diced
• 4 cloves garlic, minced
• 3 bay leaves
• 8 cups water or vegetable broth
• 1 3/4 cups green lentils
• 2 potatoes, chopped
• 1 bunch spinach, chopped
• 1 tsp salt
• 3 tbsp red wine vinegar

PREPARATION

In a large soup or stock pot, cook the celery, carrots, onion and garlic in oil until soft, about 10-12 minutes.

Add water or vegetable broth, bay leaves and lentils. Simmer over medium heat for 30 minutes.

Add potatoes and cook for 10 more minutes, then add spinach and cook for another minute or two, just until spinach is wilted.

Remove from heat and add salt and red wine vinegar, stirring to combine.

Crock Pot Vegetarian Split Pea Soup (Vegan)

Prep Time: 10 minutes

Cook Time: 240 minutes

Total Time: 250 minutes

Yield: 8 servings

INGREDIENTS

• 2 cups green split peas
• 8 cups water or vegetable broth
• 3 vegetarian bouillon cubes
• 2 potatoes, chopped
• 2 ribs celery, chopped (optional)
• 2 carrots, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp dry mustard
• 1 tsp cumin
• 1 tsp sage
• 1 tsp thyme

3 bay leaves

salt and pepper to taste

PREPARATION

Combine all ingredients in a crock pot or slow cooker. Cover and cook on low for at least 4 hours, or until peas are soft.

Remove bay leaves before serving and adjust seasonings to taste. 

Makes 8 servings of soup.

Nutritional information, per serving (from Calorie Count):
Calories: 224
Total Fat: 1.0g, Trans Fat: 0.0g
Cholesterol: 0mg
Sodium: 59mg
Total Carbohydrates: 41.8g
Dietary Fiber: 14.7g
Protein: 13.7g
Vitamin A 53%, Vitamin C 23%, Calcium 6%, Iron 16%

Winter Plum Soup

This rosy puree of canned plums, wine, and Cointreau is equally good served warm, at room temperature, or chilled. It makes a wonderful first course or a refreshingly light dessert. Prepare up to one day ahead, and chill in the refrigerator, allowing the flavors to meld before serving.

Ingredients

2 (16-ounce) cans plums in light syrup, undrained

2 cups dry red wine 

1 tablespoon honey

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cloves

1/4 cup Cointreau or other orange-flavored liqueur

1/2 teaspoon grated lemon rind

6 tablespoons vanilla low-fat yogurt 

6 mint sprigs (optional)

Preparation

Strain plums through a sieve over a bowl, reserving juice. Cut plums in half; discard pits. Combine plums, reserved juice, red wine, honey, cinnamon, and cloves in a medium saucepan. Bring to a boil. Cover; reduce heat, and simmer 15 minutes. Place half of soup in a blender; process until smooth. Pour into a bowl. Repeat procedure with other half of soup. Stir in liqueur and rind. Place 3/4 cup soup into each of 6 wine goblets. Top each serving with 1 tablespoon yogurt and 1 mint sprig, if desired

Loaded Potato Soup

Yield: servings (serving size: about 1 1/4 cups)Total time: 20 Minutes

Ingredients

• 4 (6-ounce) red potatoes 
• 2 teaspoons olive oil
• 1/2 cup prechopped onion 
• 1 1/4 cups fat-free, lower-sodium chicken broth
• 3 tablespoons all-purpose flour
• 2 cups 1% low-fat milk, divided 
• 1/4 cup reduced-fat sour cream 
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 bacon slices, halved 
• 1.5 ounces cheddar cheese, shredded (about 1/3 cup) 
• 4 teaspoons thinly sliced green onions

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.