What do I want to eat when the weather is lousy? SOUP!! Here are some fun soup recipes to make for yourself and/or share with your clients:
Lasagna Soup
10 Servings
Prep/Total Time: 30 min.
1 pound ground beef
1/2 cup chopped onion
1 package (7-3/4 ounces) lasagna dinner mix (like Hamburger Helper)
5 cups water
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (7 ounces) whole kernel corn, undrained
2 tablespoons grated Parmesan cheese
1 small zucchini, chopped
Directions
In a Dutch oven or soup kettle, cook beef and onion over medium heat until meat is no longer pink; drain. Add contents of the lasagna dinner sauce mix, water, tomatoes, corn and Parmesan cheese; bring to a boil. Reduce heat; cover and simmer for 10 minutes, stirring occasionally.
Add the lasagna noodles and zucchini. Cover and simmer for 10 minutes or until noodles are tender. Serve immediately. Yield: 10 servings (2-1/2 quarts).
Nutrition Facts: 1 serving (1 cup) equals 175 calories, 5 g fat (2 g saturated fat), 23 mg cholesterol, 671 mg sodium, 21 g carbohydrate, 2 g fiber, 12 g protein.
Recipe: Tortilla Soup
Source: Eating Well
Makes: 6 servings, 1 1/3 cup each
Active / Total Time: 30 minutes / 45 minutes
Ingredients:
· 8 corn tortillas, halved and thinly sliced
· Canola or olive oil cooking spray
· 1 tablespoon canola oil
· 3 Anaheim or poblano peppers, diced
· 1 medium onion, diced
· 1 teaspoon ground cumin
· 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces (see Tip)
· 4 cups reduced sodium chicken broth
· 1, 14 ounce can diced tomatoes with green chilies
· 2 tablespoons lime juice
· 1/2 cup reduced fat shredded cheddar cheese
· 1/4 cup chopped fresh cilantro
Directions:
1. Preheat oven to 400 degrees Fahrenheit.
2. Spread corn tortilla strips in an even layer on a baking sheet and coat with cooking spray. Bake until browned and crispy, 12 to 15 minutes.
3. Meanwhile, heat oil in a large saucepan over medium heat. Add peppers and onion and cook, stirring, until the onion begins to soften, 3 to 5 minutes. Add cumin and cook, stirring, for 1 minute. Add chicken, broth, tomatoes and their juice. Bring to a boil, reduce heat and simmer until the chicken is cooked through, 12 to 15 minutes. Remove from heat and stir in lime juice. Serve each portion topped with some of the baked tortilla strips, cheddar and cilantro.
Tips:
To trim boneless, skinless chicken thighs, use kitchen shears to snip the fat away from the meat.
Nutrition (per 1 1/3 cup serving): 288 calories, 12 g fat, 2 g sat fat, 56 mg cholesterol, 25 g carbohydrate, 20 g protein, 5 g fiber, 483 mg sodium, 404 mg potassium, Vitamin A 40% DV, Iron 15% DV
Recipe: Pasta and Bean Soup
Source: Eating Well
Makes: 8 servings, 1 cup each
Active/Total Time: 15 minutes / 35 minutes
Ingredients:
· 4, 14 ounce cans reduced sodium chicken broth
· 6 cloves garlic, crushed and peeled
· 4, 4 inch sprigs fresh rosemary, or 1 tablespoon dried
· 1/8-1/4 teaspoon crushed red pepper
· 1, 15 1/2 ounce or 19 ounce can cannellini (white kidney) beans, rinsed, divided
· 1, 14 1/2 ounce can diced tomatoes
· 1 cup medium pasta shells
· 2 cups individually quick frozen spinach (6 ounces) (see Ingredient Note)
· 6 teaspoons extra virgin olive oil (optional)
· 6 tablespoons freshly grated Parmesan cheese
Directions:
1. Combine broth, garlic, rosemary and crushed red pepper in a 4-6 quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.
2. Scoop garlic cloves and rosemary from the broth with a slotted spoon. Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.
3. Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil and sprinkling of Parmesan if desired. Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.
Ingredient Notes:
Individually quick-frozen (IQF) spinach is sold in convenient plastic bags. If you have a 10 ounce box of spinach on hand, use just over half of it and cook according to package directions before adding to the soup in Step 3.
Nutrition (per 1 cup serving): 133 calories, 2 g fat, 1 g sat fat, 6 mg cholesterol, 21 g carbohydrate, 9 g protein, 4 g fiber, 356 mg sodium, 29 mg potassium, Vitamin A 35 percent DV
