Recipe: Soup and Salad Recipes (15)
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Soup and Salad Recipes - 2000-10-25 (15)
verla,.il (09:28:37) :
Secret Ingredient Chili
2 lbs ground chuck
3 stalks celery, sliced
1 very large onion, chopped
1 46 oz can tomato juice
2 14 1/2 oz. cans tomato wedges (DelMonte)
1 15 oz can tomato sauce
1 15 3/4 oz can kidney beans & sauce for chili (mild)
1 4 oz can mild green chilles-chopped
6 oz shredded Monterey jack cheese
2 cloves garlic, minced
1/2 c. burgundy wine
2 T. chili powder
1/2 c. brown sugar
1 1/2 tsp. cumin
In large skillet cook chuck until tender, drain. Put all ingredients in a 8
qt stockpot. Bring to a boil. Simmer 1 hour. Freezes well. I prefer to brown onions with the beef and add the cheese at the end.
This recipes was served to promote a cookbook on a Cooks Tour of
beautiful homes. Of course I bought the cookbook! LOL Enjoy!
Larry,.SC (08:20:16) :
Title: "she-Crab Soup."
Categories: LJohnson soup
Yield: 4
1 tb butter
1 qt of milk
1/4 pt cream (whipped)
few drops onion juice
1/8 ts mace
1/8 ts pepper
1/2 ts Worcestershire
1 ts flour
2 c white crab meat and crab
eggs
1/2 ts salt
4 tb dry sherry
Melt butter in top of double boiler and blend with flour until
smooth. Add the milk gradually, stirring constantly. To this add
crab meat and eggs and all seasonings except sherry. Cook slowly
over hot water for 20 minutes To serve, place one tablespoon. of
warmed sherry in individual soup bowls, then add soup and top
with whipped cream. Sprinkle with paprika, or finely chopped
parsley. Serves 4-6
recipelink.com (02:38:40) :
BEAN, BROCCOLI AND TOMATO CHOWDER
Source: American Institute for Cancer Research
2 medium onions, chopped
1 cup beef or vegetable stock
1 can (16 oz.) tomatoes (undrained)
2 cups chopped, raw broccoli
2 8 oz. cans red or white kidney beans, drained and rinsed
1/2 tsp. dried basil
Dash hot pepper sauce
Salt and pepper
In large bowl, combine onions and cup of the stock; cover and microwave at High power for 3 minutes. Add tomatoes, remaining stock, 1 cup water and broccoli; cover and microwave at High power for 5 minutes. Add beans, basil and hot pepper sauce; cover and microwave at High power for 3 minutes or until heated through. Season with salt and pepper to taste.
Each of the 5 servings contains 156 calories and 1 gram of fat.
recipelink.com (02:27:52) :
LIGHTHEARTED CAESAR SALAD
Source: American Institute for Cancer Research
2 slices bread (whole wheat is best)
1 large clove garlic, halved
Dressing:
1 1/2 Tbs. lemon juice
1 1/2 Tbs. olive oil
1 Tbs. water
1 Tbs. freshly grated Parmesan cheese (optional)
1/2 tsp. dry mustard
1 tsp. Worcestershire sauce
1 anchovy fillet, minced or 1 tsp. anchovy paste, if desired
Salt and pepper
1 large head romaine lettuce or 5-8 cups torn romaine
1 Tbs. freshly grated Parmesan cheese
Toast bread until browned or crisp. Rub cut side of garlic over both sides of bread; cut bread into cubes. Mince garlic and use in dressing.
Dressing: In small bowl, combine garlic, lemon juice, oil, water, Parmesan cheese, mustard, Worcestershire and anchovy, if using; mix well.
Just before serving, tear romaine into salad bowl. Pour dressing over and toss to mix. Add croutons and cheese; toss again.
Each of the 5 servings contains 93 calories and 5 grams of fat.
recipelink.com (02:26:16) :
VEGETABLE BORSCHT
Source: American Institute for Cancer Research
1 onion, chopped
2 large fresh beets, peeled and chopped
1 medium carrot, sliced
1 large potato, peeled and cubed
12 oz. beef or chicken stock
1/4 small head cabbage, shredded
1 tomato, chopped
2 Tbs. chopped fresh parsley
1/2 tsp. dried dillweed
1 tsp. salt
Freshly ground pepper
1 tsp. lemon juice
Garnish:
3 Tbs. low-fat sour cream or plain yogurt
In large saucepan, combine onion, beets, carrot, potato and stock. Bring to a boil; cover and simmer for 30 minutes, skimming foam if necessary. Add cabbage, tomato, parsley and dill; simmer for 30 minutes longer, or until vegetables are tender. Season with salt and pepper to taste and lemon juice. Top each serving with 1 teaspoon of sour cream.
Each of the 8 servings contains 60 calories and 1 gram of fat.
recipelink.com (02:24:50) :
CRISP GREEN SALAD WITH TONNATO DRESSING
Source: American Institute for Cancer Research
Dressing:
1 (6 1/2-ounce) can water packed chunk light tuna drained
1 clove garlic
1/4 c. Dijon mustard
2 tsp. red wine vinegar
1 Tbs. olive oil
1/4 tsp. dried oregano
2-3 anchovy filets, drained and rinsed (optional)
c. chicken broth
Freshly ground pepper
Salad:
Romaine lettuce leaves
8 red bell pepper rings
4 green bell pepper rings
8 slices cucumber
12 red onion rings (optional)
In a blender or food processor, combine the tuna, garlic, mustard, vinegar, olive oil, oregano, and anchovies (if using), stopping once or twice to scrape down the sides of the container. Add the chicken broth and blend until the dressing has the consistency of thin mayonnaise. Season to taste with pepper. If possible, refrigerate 2-3 hours before using, allowing the flavors to blend.
Tear the lettuce into bite-size pieces and mound on a serving platter. Arrange the pepper rings, cucumber, and onion rings over the lettuce. Pour over cup of the dressing and serve. (This dressing keeps 2-3 days in a tightly sealed container in the refrigerator).
Use leftover dressing on a rice salad made with diced bell pepper, red onion, green peas, and chopped Italian parsley.
Each of the 4 servings contains 145 calories and 4 grams of fat.
recipelink.com (02:21:36) :
WINTER VEGETABLE SALAD
Source: American Institute for Cancer Research
4 medium boiling potatoes
2 large carrots
2 Tbs. olive oil
2 Tbs. Dijon-style mustard
1-2 Tbs. red wine vinegar
1 tsp. sugar
1 medium tart apple
1 cup cabbage, grated
Salt and freshly ground pepper
Cook potatoes and carrots for about 15-20 minutes, or until crisp-tender. Drain and rinse them under cold water until they are cool enough to handle and dice into 1/2-inch pieces.
While the vegetables cook, prepare the rest of the salad. Cut the apple into small pieces and shred the cabbage. Make the dressing by combining the oil, mustard, vinegar and sugar in a small jar with a tight-fitting lid; shake until the sugar is dissolved.
Combine potatoes, carrots, apple, cabbage and dressing in a large bowl, tossing well to mix thoroughly. Add salt and pepper to taste. Cover and refrigerate, for at least 5 hours (best if made 1 day ahead). The salad can keep for 3 days.
Each of the four 1-cup servings has 190 calories and 7 grams of fat.
recipelink.com (02:19:30) :
CHICKEN CILANTRO BISQUE
Source: American Institute for Cancer Research
2 medium boneless, skinless chicken breast halves, cut into chunks
2-1/2 c. chicken broth
1/2 c. chopped cilantro leaves
1/2 c. sliced green onions
1/4 c. sliced celery
1 large garlic clove, minced
1/2 tsp. ground cumin
1/3 c. all-purpose flour
1-1/2 c. evaporated skim milk
freshly ground pepper, to taste
diced tomatoes, onions and green bell peppers as garnish (optional)
In a large saucepan, combine chicken, broth, cilantro, green onions, celery, garlic and cumin. Bring to a boil; reduce heat, cover and simmer gently for 15 minutes. Pour into a blender or food processor container and add flour. Cover and blend, starting at low speed, until the mixture is smooth. Pour it back into the saucepan and cook over medium heat, stirring constantly, until the mixture comes to a boil and thickens slightly. Remove the pan from the heat and gradually stir in the evaporated skim milk. Reheat just to serving temperature. Season the bisque with pepper to taste. Garnish with tomatoes, onions and green pepper, if desired.
Each of the 4 one cup-servings contains 213 calories and 3 grams of fat.
recipelink.com (02:15:19) :
CRANBERRY SOUP
Source: American Institute for Cancer Research
1 pound fresh cranberries (4 cups)
1 large cinnamon stick
1/2 to 3/4 cup sugar (depending on tartness of cranberries)
2 cups evaporated skim milk
1/4 cup plain lowfat yogurt
nutmeg
Place cranberries and cinnamon stick in large saucepan. Add water to level about 1/2 inch above the berries. Heat to a boil at medium heat; reduce heat and simmer until cranberries are very tender and begin to fall apart. Remove cinnamon stick.
Pour cranberry mixture into blender. Puree, slowly adding sugar to taste. Strain. Place cranberry mixture and evaporated milk in saucepan; reheat to just under a boil.
Serve hot or cold. To serve, top with a tablespoon of yogurt and a dash of nutmeg.
recipelink.com (02:13:37) :
Kale and White Bean Soup
Source: American Institute for Cancer Research
2 tsp. extra-virgin olive oil
2 cups chopped onion
1 small parsnip, peeled and chopped
2 cloves garlic
3 cups non-fat canned chicken or vegetable broth
3 cups kale, stemmed and cut crosswise into 1/2 inch strips
1 medium red-skinned potato, peeled and chopped
1/8 tsp. red pepper flakes
1 15-oz. can cannelini beans, rinsed and drained
salt and freshly-ground pepper to taste
In a small Dutch oven, heat oil over medium heat. Add onion, parsnip and garlic. Saut until onion is translucent, about 6 minutes. Add broth, kale, potato and pepper flakes.
Bring soup to boil, reduce heat and simmer 20 minutes, or until kale is tender.
Add beans and simmer until they are heated through.
Makes 4 servings, each containing 311 calories and 4 grams of fat.
recipelink.com (02:11:01) :
Lentil Soup with Herbs and Lemon
Source: American Institute for Cancer Research
This is a simple, delicious and nutritious soup. Soaking the lentils overnight helps them cook very quickly. The preparation time is under 10 minutes and the cooking time is about 20 minutes.
1 cup lentils, soaked overnight in 1 cup water
6 cups nonfat chicken broth
1 yellow onion, thinly sliced
2 Tbs. olive oil
1 Tsp. dried tarragon
1/2 tsp. dried oregano
Salt and pepper to taste (optional)
1 Tbs. lemon juice
4 thin slices of lemon
Bring the lentils to a boil in the broth. Reduce the heat and simmer until tender, approximately 15 minutes (if you have not pre-soaked the lentils, increase your cooking time by about 15 more minutes). While the lentils are cooking, saut the onions in oil for 8 minutes or until they are golden brown. Remove from heat and set aside. When the lentils are tender, add the onions, herbs, salt and pepper. Cook for 2 minutes. Stir in the lemon juice and garnish with lemon slices.
Serves 4, with 292 calories, 9 grams fat per serving
calliope,.NY (01:07:34) : CALLIOPE'S ...Soup and Salad Idea
SOUP...
Sauteed onion, leeks, garlic, gingerroot. Add chicken stock jazzed up with bay leaf, thyme, marjoram and cloves. Add a large butternut squash you've baked. Also, add a cup of toasted almonds or cashews. Puree till smooth (remove bay leaf!). Finish with fresh lime juice. You can add a few dashes of soy sauce if you wish. Serve with a dollop of yogurt or sour cream.
PEAR SALAD WITH WARM SHALLOT DRESSING
Red pears are first choice here, but any ripe, firm pears would be
delicious.
Can be prepared in 45 minutes or less.
1/3 cup vegetable oil
3 large shallots, chopped
1/4 cup fresh lemon juice
3 tablespoons canned vegetable broth
1 head butter lettuce, torn into bite-size pieces
1 large bunch watercress, trimmed
2 ripe but firm pears, cored, sliced
1/2 cup chopped walnuts, toasted
1/2 cup crumbled Gorgonzola cheese
Heat oil in heavy medium saucepan over medium-low heat. Add shallots and
saut until translucent, about 4 minutes. Mix in lemon juice and broth.
Season to taste with salt and pepper.
Toss lettuce, watercress and warm dressing in large bowl. Divide greens
among 6 plates. Arrange pear slices in spoke pattern on greens, dividing
equally. Sprinkle with walnuts and cheese.
calliope,.NY (01:01:15) :
this is how I stretch a chicken till it squawks!...make stock from
a whole chicken then add tons of veggies and beans and fish out the chicken to make
a chicken pasta salad. Have the chicken pasta salad for one meal and the soup with
grilled cheese sandwiches for another and then alternate them
calliope,.NY (05:38:41) : MINT-MARINATED GRILLED RED ONIONS
AND ZUCCHINI, sprinkled with Feta Cheese
3-red onions sliced into 1/2" rounds
3-4 zucchini cut in half lengthwize..use more, if small
2-TBSP.s each, chopped FRESH...Mint and Italian Parsley
1-TBSP. chopped fresh oregano
1-tsp. salt...fresh black pepper
2-tsp.s sugar
1/2-cup distilled white, white wine or cider vinegar
or fresh lemon juice
1/2-cup olive oil
brick of Feta cheese
You can marinate the veg. during the day, although I don't think it does much. Grill them on the BBQ,......which makes a HUGE difference in the flavor, brushing with some of the marinade as you turn and cook them. Save some of the marinade to pour over them after you remove them from the grill. Slice the zucchini into half inch slices, and cut up the onions a bit and pop them into a 350 oven, covered for about 10-15 min.s to finish them.......only IF necessary. Remove them from the oven, crumble some feta over the top and serve warm.... the next day they will taste even better...that way they REALLY marinate.
calliope,.NY (05:34:46) :
CALLIOPE'S version of........CHINESE NOODLE AND CHICKEN or TOFU...SALAD
We've never had better than this!
* This makes a very large amount, about 6 large servings...you may want to halve everything...
although it is a very light and nutritious meal!...see note at the end.
For the salad....
1- pound capellini broken if quarter lengths and cooked al dente
drain, but don't rinse, mix immmediately with 1-Tbsp. toasted P-Nut oil,
the cilantro, black pepper and 1-Tbsp. NANCES'S Sharp and Creamy Mustard
and 1-Tbsp. orange marmalade or plum or currant jam.
Alternatively, and I think better, buy a cellophane package of Chinese vermicelli...they are different than regular pasta of this type. They come all swirled up in the package. Boil them just till you have finished separating them with a fork as they are cooking...about 3-4 minutes
Drain them and immediately sautee them in the marinade left in your frying pan from cooking the chicken tenders. (see more info on this below)
1 and a 1/2 pound package of chicken tenders or buy breast halves and slice yourself
...or instead of chicken, use seasoned, baked tofu, or regular firm tofu, cubed and marinated with 1/2-Tbsp black bean sauce and the juice of 1-lemon and 1-tsp sugar
1-large bunch scallions, sliced on 1/2 inch diagonals
*1- medium red onion sliced paper-thin...optional for those that love onion, we do!
2- ribs of celery, sliced on the diagonal
1-cup rough chopped fennel bulb
1-large red pepper, sliced paper thin
1-can waterchestnuts, sliced in thirds
2-3 jalape o chilies, seeded, deveined, sliced paper thin...or reg. green pepper 1- pound snow peas, stringed, angle-cut in thirds, after blanching for 30 seconds
If you can't get them, you can use regular peas
2-cans baby corn sliced in half
1/2- a medium regular cabbage sliced very thin and chopped just a bit
*you may also want some carrot strips scraped from the carrot with a peeler.
Fresh lemon or lime juice or rice vinegar tossed in at the end before garnishing if you want it a bit sharper and brighter in flavor.
Dressing/Marinade
1/2-cup red wine vinegar...or better to use sherry vinegar, if you can get it
1/2-cup soy sauce
juice of one large lemon
1/4-cup brown sugar
2-Tbsp.s Dijon mustard
2-Tbsp.s Hoisin sauce
1-large Tbsp. finely minced ginger
1-large Tbsp. garlic mashed to a paste with some coarse salt
2-Tbsp. or more, chili garlic sauce
1-tsp. Chinese 5-Spice powder
1-Tbsp. grated orange peel
pepper to taste
1/2-cup total oil...use regular sesame if you can with 1-Tbsp of it being the toasted kind...
or the 1-Tbsp.s of the toasted and the rest olive oil
*1-Tbsp. black bean sauce added to the tofu (see above) or the portion of the dressing that you are using to marinate the chicken.
Add the following to the raw veggies...
1/2-cup chopped cilantro...if you hate cilantro, ......... 1-cup chopped Italian parsley...or combo of both
1/3-cup chopped fresh mint
Method...
Marinate the chicken in half the dressing for several hours or overnight.
Simmer the marinated chicken till just done, in its marinade with some of the cilantro.
Remove chicken to a bowl and spoon some of the sauce you cooked the chicken in over it to continue to marinate, leaving some in the pan to finish cooking the noodles in as mentioned above.. When the pasta is cooked al dente, remove with tongs to the saute pan and briefly saute the noodles in the remaining juice in the pan adding more of the dressing, if necessary.
Toss in all the other vegetables listed above and toss with all or as much of the reserved dressing you want. Serve with sliced cucumbers and radishes on the side.
You might want to garnish with chopped peanuts, cashews or toasted slivered almonds at time of serving and also some fresh mung bean sprouts. You may also like to garnish with those crispy, dry chinese noodles in a can.
Note...for better flavor...serve at room temperature.
*NOTE!....This is enough work that I find I like to make this much and have leftovers...but so that the whole business doesn't get wilted, I like to keep the veggies separate, undressed, from the chicken in its sauce and the noodles also separate. Then I combine the 3 parts and dress them just about a half to hour ahead of dinner time, garnish and serve so it maintains maximum crunch!
Soup and Salad Recipes - 2000-10-25 (15)
verla,.il (09:28:37) :
Secret Ingredient Chili
2 lbs ground chuck
3 stalks celery, sliced
1 very large onion, chopped
1 46 oz can tomato juice
2 14 1/2 oz. cans tomato wedges (DelMonte)
1 15 oz can tomato sauce
1 15 3/4 oz can kidney beans & sauce for chili (mild)
1 4 oz can mild green chilles-chopped
6 oz shredded Monterey jack cheese
2 cloves garlic, minced
1/2 c. burgundy wine
2 T. chili powder
1/2 c. brown sugar
1 1/2 tsp. cumin
In large skillet cook chuck until tender, drain. Put all ingredients in a 8
qt stockpot. Bring to a boil. Simmer 1 hour. Freezes well. I prefer to brown onions with the beef and add the cheese at the end.
This recipes was served to promote a cookbook on a Cooks Tour of
beautiful homes. Of course I bought the cookbook! LOL Enjoy!
Larry,.SC (08:20:16) :
Title: "she-Crab Soup."
Categories: LJohnson soup
Yield: 4
1 tb butter
1 qt of milk
1/4 pt cream (whipped)
few drops onion juice
1/8 ts mace
1/8 ts pepper
1/2 ts Worcestershire
1 ts flour
2 c white crab meat and crab
eggs
1/2 ts salt
4 tb dry sherry
Melt butter in top of double boiler and blend with flour until
smooth. Add the milk gradually, stirring constantly. To this add
crab meat and eggs and all seasonings except sherry. Cook slowly
over hot water for 20 minutes To serve, place one tablespoon. of
warmed sherry in individual soup bowls, then add soup and top
with whipped cream. Sprinkle with paprika, or finely chopped
parsley. Serves 4-6
recipelink.com (02:38:40) :
BEAN, BROCCOLI AND TOMATO CHOWDER
Source: American Institute for Cancer Research
2 medium onions, chopped
1 cup beef or vegetable stock
1 can (16 oz.) tomatoes (undrained)
2 cups chopped, raw broccoli
2 8 oz. cans red or white kidney beans, drained and rinsed
1/2 tsp. dried basil
Dash hot pepper sauce
Salt and pepper
In large bowl, combine onions and cup of the stock; cover and microwave at High power for 3 minutes. Add tomatoes, remaining stock, 1 cup water and broccoli; cover and microwave at High power for 5 minutes. Add beans, basil and hot pepper sauce; cover and microwave at High power for 3 minutes or until heated through. Season with salt and pepper to taste.
Each of the 5 servings contains 156 calories and 1 gram of fat.
recipelink.com (02:27:52) :
LIGHTHEARTED CAESAR SALAD
Source: American Institute for Cancer Research
2 slices bread (whole wheat is best)
1 large clove garlic, halved
Dressing:
1 1/2 Tbs. lemon juice
1 1/2 Tbs. olive oil
1 Tbs. water
1 Tbs. freshly grated Parmesan cheese (optional)
1/2 tsp. dry mustard
1 tsp. Worcestershire sauce
1 anchovy fillet, minced or 1 tsp. anchovy paste, if desired
Salt and pepper
1 large head romaine lettuce or 5-8 cups torn romaine
1 Tbs. freshly grated Parmesan cheese
Toast bread until browned or crisp. Rub cut side of garlic over both sides of bread; cut bread into cubes. Mince garlic and use in dressing.
Dressing: In small bowl, combine garlic, lemon juice, oil, water, Parmesan cheese, mustard, Worcestershire and anchovy, if using; mix well.
Just before serving, tear romaine into salad bowl. Pour dressing over and toss to mix. Add croutons and cheese; toss again.
Each of the 5 servings contains 93 calories and 5 grams of fat.
recipelink.com (02:26:16) :
VEGETABLE BORSCHT
Source: American Institute for Cancer Research
1 onion, chopped
2 large fresh beets, peeled and chopped
1 medium carrot, sliced
1 large potato, peeled and cubed
12 oz. beef or chicken stock
1/4 small head cabbage, shredded
1 tomato, chopped
2 Tbs. chopped fresh parsley
1/2 tsp. dried dillweed
1 tsp. salt
Freshly ground pepper
1 tsp. lemon juice
Garnish:
3 Tbs. low-fat sour cream or plain yogurt
In large saucepan, combine onion, beets, carrot, potato and stock. Bring to a boil; cover and simmer for 30 minutes, skimming foam if necessary. Add cabbage, tomato, parsley and dill; simmer for 30 minutes longer, or until vegetables are tender. Season with salt and pepper to taste and lemon juice. Top each serving with 1 teaspoon of sour cream.
Each of the 8 servings contains 60 calories and 1 gram of fat.
recipelink.com (02:24:50) :
CRISP GREEN SALAD WITH TONNATO DRESSING
Source: American Institute for Cancer Research
Dressing:
1 (6 1/2-ounce) can water packed chunk light tuna drained
1 clove garlic
1/4 c. Dijon mustard
2 tsp. red wine vinegar
1 Tbs. olive oil
1/4 tsp. dried oregano
2-3 anchovy filets, drained and rinsed (optional)
c. chicken broth
Freshly ground pepper
Salad:
Romaine lettuce leaves
8 red bell pepper rings
4 green bell pepper rings
8 slices cucumber
12 red onion rings (optional)
In a blender or food processor, combine the tuna, garlic, mustard, vinegar, olive oil, oregano, and anchovies (if using), stopping once or twice to scrape down the sides of the container. Add the chicken broth and blend until the dressing has the consistency of thin mayonnaise. Season to taste with pepper. If possible, refrigerate 2-3 hours before using, allowing the flavors to blend.
Tear the lettuce into bite-size pieces and mound on a serving platter. Arrange the pepper rings, cucumber, and onion rings over the lettuce. Pour over cup of the dressing and serve. (This dressing keeps 2-3 days in a tightly sealed container in the refrigerator).
Use leftover dressing on a rice salad made with diced bell pepper, red onion, green peas, and chopped Italian parsley.
Each of the 4 servings contains 145 calories and 4 grams of fat.
recipelink.com (02:21:36) :
WINTER VEGETABLE SALAD
Source: American Institute for Cancer Research
4 medium boiling potatoes
2 large carrots
2 Tbs. olive oil
2 Tbs. Dijon-style mustard
1-2 Tbs. red wine vinegar
1 tsp. sugar
1 medium tart apple
1 cup cabbage, grated
Salt and freshly ground pepper
Cook potatoes and carrots for about 15-20 minutes, or until crisp-tender. Drain and rinse them under cold water until they are cool enough to handle and dice into 1/2-inch pieces.
While the vegetables cook, prepare the rest of the salad. Cut the apple into small pieces and shred the cabbage. Make the dressing by combining the oil, mustard, vinegar and sugar in a small jar with a tight-fitting lid; shake until the sugar is dissolved.
Combine potatoes, carrots, apple, cabbage and dressing in a large bowl, tossing well to mix thoroughly. Add salt and pepper to taste. Cover and refrigerate, for at least 5 hours (best if made 1 day ahead). The salad can keep for 3 days.
Each of the four 1-cup servings has 190 calories and 7 grams of fat.
recipelink.com (02:19:30) :
CHICKEN CILANTRO BISQUE
Source: American Institute for Cancer Research
2 medium boneless, skinless chicken breast halves, cut into chunks
2-1/2 c. chicken broth
1/2 c. chopped cilantro leaves
1/2 c. sliced green onions
1/4 c. sliced celery
1 large garlic clove, minced
1/2 tsp. ground cumin
1/3 c. all-purpose flour
1-1/2 c. evaporated skim milk
freshly ground pepper, to taste
diced tomatoes, onions and green bell peppers as garnish (optional)
In a large saucepan, combine chicken, broth, cilantro, green onions, celery, garlic and cumin. Bring to a boil; reduce heat, cover and simmer gently for 15 minutes. Pour into a blender or food processor container and add flour. Cover and blend, starting at low speed, until the mixture is smooth. Pour it back into the saucepan and cook over medium heat, stirring constantly, until the mixture comes to a boil and thickens slightly. Remove the pan from the heat and gradually stir in the evaporated skim milk. Reheat just to serving temperature. Season the bisque with pepper to taste. Garnish with tomatoes, onions and green pepper, if desired.
Each of the 4 one cup-servings contains 213 calories and 3 grams of fat.
recipelink.com (02:15:19) :
CRANBERRY SOUP
Source: American Institute for Cancer Research
1 pound fresh cranberries (4 cups)
1 large cinnamon stick
1/2 to 3/4 cup sugar (depending on tartness of cranberries)
2 cups evaporated skim milk
1/4 cup plain lowfat yogurt
nutmeg
Place cranberries and cinnamon stick in large saucepan. Add water to level about 1/2 inch above the berries. Heat to a boil at medium heat; reduce heat and simmer until cranberries are very tender and begin to fall apart. Remove cinnamon stick.
Pour cranberry mixture into blender. Puree, slowly adding sugar to taste. Strain. Place cranberry mixture and evaporated milk in saucepan; reheat to just under a boil.
Serve hot or cold. To serve, top with a tablespoon of yogurt and a dash of nutmeg.
recipelink.com (02:13:37) :
Kale and White Bean Soup
Source: American Institute for Cancer Research
2 tsp. extra-virgin olive oil
2 cups chopped onion
1 small parsnip, peeled and chopped
2 cloves garlic
3 cups non-fat canned chicken or vegetable broth
3 cups kale, stemmed and cut crosswise into 1/2 inch strips
1 medium red-skinned potato, peeled and chopped
1/8 tsp. red pepper flakes
1 15-oz. can cannelini beans, rinsed and drained
salt and freshly-ground pepper to taste
In a small Dutch oven, heat oil over medium heat. Add onion, parsnip and garlic. Saut until onion is translucent, about 6 minutes. Add broth, kale, potato and pepper flakes.
Bring soup to boil, reduce heat and simmer 20 minutes, or until kale is tender.
Add beans and simmer until they are heated through.
Makes 4 servings, each containing 311 calories and 4 grams of fat.
recipelink.com (02:11:01) :
Lentil Soup with Herbs and Lemon
Source: American Institute for Cancer Research
This is a simple, delicious and nutritious soup. Soaking the lentils overnight helps them cook very quickly. The preparation time is under 10 minutes and the cooking time is about 20 minutes.
1 cup lentils, soaked overnight in 1 cup water
6 cups nonfat chicken broth
1 yellow onion, thinly sliced
2 Tbs. olive oil
1 Tsp. dried tarragon
1/2 tsp. dried oregano
Salt and pepper to taste (optional)
1 Tbs. lemon juice
4 thin slices of lemon
Bring the lentils to a boil in the broth. Reduce the heat and simmer until tender, approximately 15 minutes (if you have not pre-soaked the lentils, increase your cooking time by about 15 more minutes). While the lentils are cooking, saut the onions in oil for 8 minutes or until they are golden brown. Remove from heat and set aside. When the lentils are tender, add the onions, herbs, salt and pepper. Cook for 2 minutes. Stir in the lemon juice and garnish with lemon slices.
Serves 4, with 292 calories, 9 grams fat per serving
calliope,.NY (01:07:34) : CALLIOPE'S ...Soup and Salad Idea
SOUP...
Sauteed onion, leeks, garlic, gingerroot. Add chicken stock jazzed up with bay leaf, thyme, marjoram and cloves. Add a large butternut squash you've baked. Also, add a cup of toasted almonds or cashews. Puree till smooth (remove bay leaf!). Finish with fresh lime juice. You can add a few dashes of soy sauce if you wish. Serve with a dollop of yogurt or sour cream.
PEAR SALAD WITH WARM SHALLOT DRESSING
Red pears are first choice here, but any ripe, firm pears would be
delicious.
Can be prepared in 45 minutes or less.
1/3 cup vegetable oil
3 large shallots, chopped
1/4 cup fresh lemon juice
3 tablespoons canned vegetable broth
1 head butter lettuce, torn into bite-size pieces
1 large bunch watercress, trimmed
2 ripe but firm pears, cored, sliced
1/2 cup chopped walnuts, toasted
1/2 cup crumbled Gorgonzola cheese
Heat oil in heavy medium saucepan over medium-low heat. Add shallots and
saut until translucent, about 4 minutes. Mix in lemon juice and broth.
Season to taste with salt and pepper.
Toss lettuce, watercress and warm dressing in large bowl. Divide greens
among 6 plates. Arrange pear slices in spoke pattern on greens, dividing
equally. Sprinkle with walnuts and cheese.
calliope,.NY (01:01:15) :
this is how I stretch a chicken till it squawks!...make stock from
a whole chicken then add tons of veggies and beans and fish out the chicken to make
a chicken pasta salad. Have the chicken pasta salad for one meal and the soup with
grilled cheese sandwiches for another and then alternate them
calliope,.NY (05:38:41) : MINT-MARINATED GRILLED RED ONIONS
AND ZUCCHINI, sprinkled with Feta Cheese
3-red onions sliced into 1/2" rounds
3-4 zucchini cut in half lengthwize..use more, if small
2-TBSP.s each, chopped FRESH...Mint and Italian Parsley
1-TBSP. chopped fresh oregano
1-tsp. salt...fresh black pepper
2-tsp.s sugar
1/2-cup distilled white, white wine or cider vinegar
or fresh lemon juice
1/2-cup olive oil
brick of Feta cheese
You can marinate the veg. during the day, although I don't think it does much. Grill them on the BBQ,......which makes a HUGE difference in the flavor, brushing with some of the marinade as you turn and cook them. Save some of the marinade to pour over them after you remove them from the grill. Slice the zucchini into half inch slices, and cut up the onions a bit and pop them into a 350 oven, covered for about 10-15 min.s to finish them.......only IF necessary. Remove them from the oven, crumble some feta over the top and serve warm.... the next day they will taste even better...that way they REALLY marinate.
calliope,.NY (05:34:46) :
CALLIOPE'S version of........CHINESE NOODLE AND CHICKEN or TOFU...SALAD
We've never had better than this!
* This makes a very large amount, about 6 large servings...you may want to halve everything...
although it is a very light and nutritious meal!...see note at the end.
For the salad....
1- pound capellini broken if quarter lengths and cooked al dente
drain, but don't rinse, mix immmediately with 1-Tbsp. toasted P-Nut oil,
the cilantro, black pepper and 1-Tbsp. NANCES'S Sharp and Creamy Mustard
and 1-Tbsp. orange marmalade or plum or currant jam.
Alternatively, and I think better, buy a cellophane package of Chinese vermicelli...they are different than regular pasta of this type. They come all swirled up in the package. Boil them just till you have finished separating them with a fork as they are cooking...about 3-4 minutes
Drain them and immediately sautee them in the marinade left in your frying pan from cooking the chicken tenders. (see more info on this below)
1 and a 1/2 pound package of chicken tenders or buy breast halves and slice yourself
...or instead of chicken, use seasoned, baked tofu, or regular firm tofu, cubed and marinated with 1/2-Tbsp black bean sauce and the juice of 1-lemon and 1-tsp sugar
1-large bunch scallions, sliced on 1/2 inch diagonals
*1- medium red onion sliced paper-thin...optional for those that love onion, we do!
2- ribs of celery, sliced on the diagonal
1-cup rough chopped fennel bulb
1-large red pepper, sliced paper thin
1-can waterchestnuts, sliced in thirds
2-3 jalape o chilies, seeded, deveined, sliced paper thin...or reg. green pepper 1- pound snow peas, stringed, angle-cut in thirds, after blanching for 30 seconds
If you can't get them, you can use regular peas
2-cans baby corn sliced in half
1/2- a medium regular cabbage sliced very thin and chopped just a bit
*you may also want some carrot strips scraped from the carrot with a peeler.
Fresh lemon or lime juice or rice vinegar tossed in at the end before garnishing if you want it a bit sharper and brighter in flavor.
Dressing/Marinade
1/2-cup red wine vinegar...or better to use sherry vinegar, if you can get it
1/2-cup soy sauce
juice of one large lemon
1/4-cup brown sugar
2-Tbsp.s Dijon mustard
2-Tbsp.s Hoisin sauce
1-large Tbsp. finely minced ginger
1-large Tbsp. garlic mashed to a paste with some coarse salt
2-Tbsp. or more, chili garlic sauce
1-tsp. Chinese 5-Spice powder
1-Tbsp. grated orange peel
pepper to taste
1/2-cup total oil...use regular sesame if you can with 1-Tbsp of it being the toasted kind...
or the 1-Tbsp.s of the toasted and the rest olive oil
*1-Tbsp. black bean sauce added to the tofu (see above) or the portion of the dressing that you are using to marinate the chicken.
Add the following to the raw veggies...
1/2-cup chopped cilantro...if you hate cilantro, ......... 1-cup chopped Italian parsley...or combo of both
1/3-cup chopped fresh mint
Method...
Marinate the chicken in half the dressing for several hours or overnight.
Simmer the marinated chicken till just done, in its marinade with some of the cilantro.
Remove chicken to a bowl and spoon some of the sauce you cooked the chicken in over it to continue to marinate, leaving some in the pan to finish cooking the noodles in as mentioned above.. When the pasta is cooked al dente, remove with tongs to the saute pan and briefly saute the noodles in the remaining juice in the pan adding more of the dressing, if necessary.
Toss in all the other vegetables listed above and toss with all or as much of the reserved dressing you want. Serve with sliced cucumbers and radishes on the side.
You might want to garnish with chopped peanuts, cashews or toasted slivered almonds at time of serving and also some fresh mung bean sprouts. You may also like to garnish with those crispy, dry chinese noodles in a can.
Note...for better flavor...serve at room temperature.
*NOTE!....This is enough work that I find I like to make this much and have leftovers...but so that the whole business doesn't get wilted, I like to keep the veggies separate, undressed, from the chicken in its sauce and the noodles also separate. Then I combine the 3 parts and dress them just about a half to hour ahead of dinner time, garnish and serve so it maintains maximum crunch!
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