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Soups
Jul 30, 2006 16:29:38 GMT -5
Post by chunkymonkey on Jul 30, 2006 16:29:38 GMT -5
VEGETABLE BEAN SOUP
1 pound dried navy beans 8 cups water 1/2 cup dry red wine 2 teaspoons dried basil 1 1/2 teaspoons salt 1 teaspoon dried marjoram 1/4 teaspoon pepper 2 cups chopped onion 2 cups sliced zucchini 1 cup chopped celery 1 cup chopped red bell pepper 1 cup sliced carrot 6 garlic cloves, minced 1 (6-ounce) can tomato paste 1/3 cup grated fresh Romano cheese
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans; return to pan. Add 8 cups water and next 5 ingredients (water through pepper); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Add onion and next 5 ingredients (onion through garlic); simmer, uncovered, 50 minutes or until vegetables are tender. Stir in tomato paste; cook an additional 10 minutes. Ladle soup into bowls, and sprinkle with cheese.
10 servings Cal (12% from fat); Fat 3g (sat 1.5g, mono 0.7g, poly 0.5g); Protein 14.4g; Carb 38g; Fiber 6.8g; CHOL 8mg; Iron 4.1mg; Sodium 419mg; Calc 187mg
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Soups
Jul 30, 2006 16:30:10 GMT -5
Post by chunkymonkey on Jul 30, 2006 16:30:10 GMT -5
1 1/2 cups water 6 Medium potatoes, peeled & cubed 2 Stalks celery, sliced (1 cup) 1/4 cup water 1 cup skim milk 3/4 tsp. salt 1/4 tsp. white pepper 2 green onions with tops (sliced finely)
1. Bring 1 1/2 cups water to boiling, add potatoes & celery, cover and bring to boil again. Reduce heat and simmer until potatoes are tender. 20 minutes or so.
2. Drain liquid into blender and 3 cups of cooked vegetables, add 1/4 cup of water. Cover and blend until smooth (1 minute)
3. Place pureed vegetables back into sauce pan with remaining potatoes & celery. Stir in remaining ingredients, heat, stirring occasionally, until hot.
4. Garnish with garlic toast!
1 serving: 105 calories (10 calories from fat), 1 g fat (1 g saturated, 5 mg cholesterol, 330 mg sodium, 23 g carbohydrate (2 g dietary fiber), 3 g protein
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Soups
Jul 30, 2006 16:30:40 GMT -5
Post by chunkymonkey on Jul 30, 2006 16:30:40 GMT -5
1/2 c onions - chopped 4 ozs green chilies - chopped 4 c chicken broth 2 c long-grain white rice - cooked 10 ozs tomatoes and green chilies - undrained 5 ozs chicken breast strips - cooked and cubed 1 tbsp lime juice low-fat tortilla chips
In a large saucepan, cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips.
10 servings; 169 Cal; 1g Fat; 7g Pro; 32g Carb; 9mg Chol; 796mg Sod
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