Per serving (1 1/2 cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein
4 cups fat-free broth
12 ounces raw peeled and deveined shrimp
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into 1/2 cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
3/4 cup chopped scallions
1 tsp minced garlic
1/2 tsp thyme
1/4 tsp cayenne pepper
salt and pepper
Preheat oven to 425 degrees.
Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray. Spritz shrimp and asparagus with a light mist of nostick spray and place pan in the oven for about 6 minutes until shrimp are opaque and cooked through.
Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes. Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces. In a large pot sprayed with nonstick spary, cook bell peppers, scallions, corn and garlic over medium heat for five minutes.
Add broth adn potato and bring to a simmer. Cook for about 15 minutes or until potatoes begin to soften. Add milk, shrimp, asparagus, thyme and cayenne pepper. Stir and continue to cook for 5 minutes. Season to taste with salt and pepper.
Makes 6 servings.
Showing posts with label soup. Show all posts
Showing posts with label soup. Show all posts
Wednesday, August 20, 2008
Saturday, August 16, 2008
Egg Flower Power Soup
Per serving: 50 calories, 0.5g fat, 734mg sodium, 6g carb, 1g fiber, 3g sugar, 6g protein
4 cups fat-free broth
1/2 cup egg whites (about 4 eggs)
1 small carrot
1 small zucchini
1/2 medium red bell pepper
3 medium scallions, chopped
1 tbsp soy sauce
1 tsp lemon juice
Salt and pepper
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside. Cut all veggies into matchstick-sized strips. Combine broth, carrots, zucchini, peppers, soy sauce and lemon juice in a medium pot. Bring to a boil. Once soup has reached a boil, reduce to medium heat and add scallions. Cook for about 5 minutes.
Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
Makes 4 servings.
4 cups fat-free broth
1/2 cup egg whites (about 4 eggs)
1 small carrot
1 small zucchini
1/2 medium red bell pepper
3 medium scallions, chopped
1 tbsp soy sauce
1 tsp lemon juice
Salt and pepper
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside. Cut all veggies into matchstick-sized strips. Combine broth, carrots, zucchini, peppers, soy sauce and lemon juice in a medium pot. Bring to a boil. Once soup has reached a boil, reduce to medium heat and add scallions. Cook for about 5 minutes.
Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
Makes 4 servings.
Freakishly Good French Onion Soup
Per serving: 113 calories, 4.5g fat, 897mg sodium, 9g carb, 1.5g fiber, 2g sugar, 10g protein
Toast bread and set aside. Combine onions and broth in a small saucepan and coo over low heat for 10 minutes. Pour soup into a microwave safe soup bowl. Place toasted bread on top of the soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
Makes 1 serving.
Toast bread and set aside. Combine onions and broth in a small saucepan and coo over low heat for 10 minutes. Pour soup into a microwave safe soup bowl. Place toasted bread on top of the soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
Makes 1 serving.
Saturday, August 9, 2008
Baked Potato and Greens Soup with Potato-wedge Croutons
Serves 6. Takes 30 minutes.
Soup:
6-8 baking potatoes (3 1/2 pounds) baked and cooled
2 tbsp olive oil
1 large yellow onion, sliced into short strips
3 cloves garlic, minced
1/2 tsp fennel seeds, crushed
1 tsp dried thyme
1/2 tsp dried rubbed sage
1 tsp salt
Plenty of fresh ground black pepper
1/4 cup dry white wine or more broth
4 cups veggie broth
4 cups kale, torn into bite-size pieces (about 6 leaves, rough stems removed)
1/4 cup plain soy milk
Potato wedges:
2 heaping tbsp coarse cornmeal
1/4 tsp dried thyme
1/2 tsp paprika
Generous pinch of salt
2 cloves garlic
Olive oil
Once your potatoes are baked and cool enough, preheat a soup pot and saute the onion in olive oil over medium-high heat until good and brown, about 12 minutes.
Slice baked potatoes in half lengthwise. Reserve three of the halves to make the wedges. Slice the rest into 3/4 inch chunks.
Once the onions are browned, add the garlic, fennel, thyme, sage, black pepper, and salt. Cook for 2 more minutes and then add the wine to deglaze the pan. Add the chunks of potatoes and the broth, cover and lower the heat a bit to bring to a low boil. Mix in the kale. Cover and cook for 15 to 20 minutes more.
Slice the reserved potato halves lengthwise. Preheat a heavy-bottomed skillet over medium0high heat. Combine all ingredients for the wedges, except the oil, on a plate.Wet the wedges and dredge them in the cornmeal mixture.
Lightly coat the skillet with oil. Cook the potatoes on each side for about 4 minutes, or until golden and crispy. Spray with oil as you alternate cooking sides. The soup should be done by this point. Use a potato masher to mush up about half of the soup, add the soy milk, and mix.
Soup:
6-8 baking potatoes (3 1/2 pounds) baked and cooled
2 tbsp olive oil
1 large yellow onion, sliced into short strips
3 cloves garlic, minced
1/2 tsp fennel seeds, crushed
1 tsp dried thyme
1/2 tsp dried rubbed sage
1 tsp salt
Plenty of fresh ground black pepper
1/4 cup dry white wine or more broth
4 cups veggie broth
4 cups kale, torn into bite-size pieces (about 6 leaves, rough stems removed)
1/4 cup plain soy milk
Potato wedges:
2 heaping tbsp coarse cornmeal
1/4 tsp dried thyme
1/2 tsp paprika
Generous pinch of salt
2 cloves garlic
Olive oil
Once your potatoes are baked and cool enough, preheat a soup pot and saute the onion in olive oil over medium-high heat until good and brown, about 12 minutes.
Slice baked potatoes in half lengthwise. Reserve three of the halves to make the wedges. Slice the rest into 3/4 inch chunks.
Once the onions are browned, add the garlic, fennel, thyme, sage, black pepper, and salt. Cook for 2 more minutes and then add the wine to deglaze the pan. Add the chunks of potatoes and the broth, cover and lower the heat a bit to bring to a low boil. Mix in the kale. Cover and cook for 15 to 20 minutes more.
Slice the reserved potato halves lengthwise. Preheat a heavy-bottomed skillet over medium0high heat. Combine all ingredients for the wedges, except the oil, on a plate.Wet the wedges and dredge them in the cornmeal mixture.
Lightly coat the skillet with oil. Cook the potatoes on each side for about 4 minutes, or until golden and crispy. Spray with oil as you alternate cooking sides. The soup should be done by this point. Use a potato masher to mush up about half of the soup, add the soy milk, and mix.
Roasted Yellow Pepper and Corn Bisque
Serves 6 to 8. Takes 1 hour, 20 minutes.
4 yellow bell peppers
3 cups fresh corn, cut from the cob
1 tbsp vegetable oil
1 medium-size Vidalia or Walla Walla onion, diced
3 cloves garlic
2 hot chiles, sliced thin
1 yellow summer squash, cut in half lengthwise and sliced thin (about 3 cups)
3-4 cups vegetable broth
1 1/2 tsp salt
1 (14 ounce) can coconut milk
1 tbsp pure maple syrup
Juice of 1 lime
1 whole nutmeg
Preheat oven to 375. Cut the stems off the peppers and pull out the seeds. Place on a rimmed baking sheet and bake for about 40 minutes, turning once. The pepper should be very soft and collapsed. When the peppers are done, place them in a plastic bag for about 30 minutes. This will steam them and make the skin very easy to peel away. Remove from bag, peel away the skin, and roughly chop the peppers.
Preheat a soup pot over medium-high heat. Saute the onion in the oil for 5 to 7 minutes, until softened and translucent. Add the garlic and chiles. Saute for another minute or so. Add the corn and squash, and cook for 3 to 5 minutes, until moisture begins to release from the squash. Add the roasted peppers, veggie broth and salt. Cover and bring to a boil. once the soup is boiling, lower the heat and simmer for about 20 minutes, covered.
Add the coconut milk and puree the soup. Let eh soup heat through again and grate the nutmeg with a microplane grated directly into the soup. Add the maple syrup, lime and serve.
4 yellow bell peppers
3 cups fresh corn, cut from the cob
1 tbsp vegetable oil
1 medium-size Vidalia or Walla Walla onion, diced
3 cloves garlic
2 hot chiles, sliced thin
1 yellow summer squash, cut in half lengthwise and sliced thin (about 3 cups)
3-4 cups vegetable broth
1 1/2 tsp salt
1 (14 ounce) can coconut milk
1 tbsp pure maple syrup
Juice of 1 lime
1 whole nutmeg
Preheat oven to 375. Cut the stems off the peppers and pull out the seeds. Place on a rimmed baking sheet and bake for about 40 minutes, turning once. The pepper should be very soft and collapsed. When the peppers are done, place them in a plastic bag for about 30 minutes. This will steam them and make the skin very easy to peel away. Remove from bag, peel away the skin, and roughly chop the peppers.
Preheat a soup pot over medium-high heat. Saute the onion in the oil for 5 to 7 minutes, until softened and translucent. Add the garlic and chiles. Saute for another minute or so. Add the corn and squash, and cook for 3 to 5 minutes, until moisture begins to release from the squash. Add the roasted peppers, veggie broth and salt. Cover and bring to a boil. once the soup is boiling, lower the heat and simmer for about 20 minutes, covered.
Add the coconut milk and puree the soup. Let eh soup heat through again and grate the nutmeg with a microplane grated directly into the soup. Add the maple syrup, lime and serve.
Porcini Wild Rice Soup
Serves 6. Takes 1 hour.
1/2 ounce dried porcini mushrooms
2 cups boiling water
2 tbsp olive oil
1 large yellow onion, sliced thin
4 cloves garlic
2 tsp fresh thyme
1 tsp salt
Several pinches of black pepper
8 ounces cremini mushrooms (about 3 cups), sliced thin
1 1/2 cups wild rice
4 cups veggie stock
1 carrot, peeled
Place the porcinis in a bowl. Measure 2 cups boiling water and pour over the mushrooms. Cover with a plate and set aside. Preheat the stockpot over medium-high heat. Add the olive oil and saute the onions for about 3 minutes. Add the garlic, thyme, salt and pepper. Cook for 10 minutes or until browned, stirring frequently.
Add the sliced creminis and saute for about 3 minutes. In the meantime, remove the porcinis from their broth. Slice them thinly and add to the stockpot along with the porcini broth. Let the mixture cook for a few more minutes.
Add the wild rice and the veggie stock. Cover and bring to a boil. Once the soup in boiling, lower the heat and low and simmer for about 45 minutes. When the rice in tender, grate the carrot in and turn off the heat. Let sit for 10 minutes or more. If the soup is too thick, add another cup or so of water or broth.
1/2 ounce dried porcini mushrooms
2 cups boiling water
2 tbsp olive oil
1 large yellow onion, sliced thin
4 cloves garlic
2 tsp fresh thyme
1 tsp salt
Several pinches of black pepper
8 ounces cremini mushrooms (about 3 cups), sliced thin
1 1/2 cups wild rice
4 cups veggie stock
1 carrot, peeled
Place the porcinis in a bowl. Measure 2 cups boiling water and pour over the mushrooms. Cover with a plate and set aside. Preheat the stockpot over medium-high heat. Add the olive oil and saute the onions for about 3 minutes. Add the garlic, thyme, salt and pepper. Cook for 10 minutes or until browned, stirring frequently.
Add the sliced creminis and saute for about 3 minutes. In the meantime, remove the porcinis from their broth. Slice them thinly and add to the stockpot along with the porcini broth. Let the mixture cook for a few more minutes.
Add the wild rice and the veggie stock. Cover and bring to a boil. Once the soup in boiling, lower the heat and low and simmer for about 45 minutes. When the rice in tender, grate the carrot in and turn off the heat. Let sit for 10 minutes or more. If the soup is too thick, add another cup or so of water or broth.
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