Spicy Tomato Soup
Makes 4 servings
Prep Time: 60 minutes
Cook Time: 15 minutes
Ingredients
1 tablespoon olive oil
1/2 cup chopped shallots or 1 cup chopped white onion
2 teaspoons ground cumin
2 teaspoons ground mustard
1 teaspoon ground coriander
28 ounces chopped fresh plum tomatoes or one 28-ounce can plum tomatoes, roughly chopped
2 tablespoons tomato paste
1 tablespoon minced garlic
3 cups low-fat milk
1 cup fat-free low sodium chicken (or vegetable) broth
1 cup cooked lentils
¼ cup chopped fresh cilantro, without stems
Salt to taste
Directions
Heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add shallots and sauté for about 3 minutes or just until softened but not browned. Add spices and cook for one minute or until fragrant. Carefully add tomatoes, tomato paste and garlic. Simmer until the tomatoes are softened, about 4 minutes. Add milk and broth; simmer, stirring occasionally, for another 4 minutes.
Carefully transfer mixture in batches to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils, stirring to incorporate. Heat through and stir in cilantro. Season to taste with salt and freshly ground pepper.
If fresh tomatoes aren’t in season, use canned plum tomatoes. They’ll add robust flavor and deep rich color. Lentils add texture to the soup as well as lots of fiber!
Nutrition Facts per serving
Calories: 230, Fat: 6.6g, Saturated Fat: 1.5g, Cholesterol: 10mg, Sodium: 410mg, Calcium: 30%, Daily Value, Protein: 13g, Carbohydrates: 28g.
Cream of Broccoli Soup
Makes 6 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
1 1/2 cups water
3 cups finely chopped fresh broccoli
2 teaspoons canola oil
1 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon flour
3 cups fat-free milk
1/2 teaspoon celery seeds
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 teaspoon cayenne pepper
3/4 cup Parmesan cheese
Directions
Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.
In a large skillet, heat the oil and sauté the onion and garlic until translucent, about 5 minutes. Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes. Add the milk, broccoli and spices and stir well.
Cook until hot, but do not allow the milk to boil. Top each serving with 1 teaspoon Parmesan cheese.
Yield: 1 cup per serving
Nutrition Facts per serving
Calories: 146, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 370 mg, Calcium: 35.5% Daily Value, Protein: 11 g, Carbohydrates: 15 g.
Creamy Vegetable Barley Soup
Makes 4 servings
Ingredients
1 (15-ounce) can kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn
1/2 cup medium pearl barley
1 (14.5-ounce) can diced tomatoes, undrained
1 cup fresh mushrooms, sliced
2 leeks, cleaned and sliced (or 1 cup sliced onion)
1 carrot, peeled and sliced
1 stalk celery, thinly sliced
3 cloves garlic, minced
2 teaspoons dried oregano or Italian seasoning
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 (14-ounce) can low-sodium chicken broth
1/4 cup cornstarch
3 cups cold fat-free milk
1/4 cup fresh parsley. Chopped
4 teaspoons Parmesan cheese, shredded
Directions
In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, tomatoes, mushrooms, leeks, carrot, celery, garlic, oregano, salt (if desired) and pepper. Pour in broth, cover and cook on low heat for 8 to 9 hours (or on high heat for 4 to 5 hours).
Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended. Continue cooking 20 to 30 minutes or until soup has thickened. Sprinkle with chopped fresh parsley and cheese at serving time.
Chicken Enchilada Soup
Makes 10 servings
Prep Time: 25 minutes
Cook Time: 90 minutes
Ingredients
1 16-ounce package dried navy beans
1/2 tablespoon vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon ground cumin
1 (28 ounce) can tomatoes, drained
2 (14½ ounce) cans fat-free chicken broth
1 (8 ounce) can tomato sauce
2 (4 ounce) cans chopped green chilies
½ cup chopped fresh cilantro
2 teaspoons dried oregano
2 cups chopped cooked chicken
2 cups shredded reduced-fat Colby Jack cheese, divided
10 thin corn tortillas
Directions
Soak beans according to package directions. Drain and rinse beans. Heat oil in a 6-quart pot. Add onion, garlic and cumin and sauté until onion is softened but not browned. Add drained beans, drained tomatoes and broth. Heat to a boil. Reduce heat and cover. Simmer on low heat for 1 hour, stirring occasionally. Puree mixture with a hand blender, or puree in batches in a stand-up blender and return to pot. Stir in tomato sauce, chilies, cilantro, oregano and chicken. Simmer 15 minutes. When ready to serve, stir in 1 cup cheese until melted. Serve remaining 1 cup cheese and tortilla strips on the side as soup toppings.
To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees Fahrenheit, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.
Nutritional Facts per serving
Calories: 350; Fat: 8 g; Saturated Fat: 4 g; Cholesterol: 40 mg; Sodium: 790 mg; Calcium: 30% Daily Value; Protein: 27 g; Carbohydrates: 42 g.
• Encourage your kids to make some ‘Radical Resolutions’ this year and emphasize the importance of finishing whatever they start. Here are some suggestions for their list:
