It's time for another Meatless Monday. Today's Meatless Monday deals with homemade soups.
I've always associated homemade soup with autumn and winter. While there are many summery soups out there, a pot of home-made soup heating on the stove always seems perfect for fall and summer.
Here are six yummy soup recipes to help you through the day, including two pumpkin soup recipes and Black Bean Soup. Enjoy!
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
BLACK BEAN SOUP
This is from Rian Handler on Delish. The recipe begins, “A warm and spicy black bean soup.”
Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4 servings
To view the recipe online, click here.
Ingredients
2 tbsp. extra-virgin olive oil
1 medium red onion, finely chopped
2 cloves garlic, minced
1 tbsp. minced jalapeños
1 tbsp. tomato paste
kosher salt
Freshly ground black pepper
1 tsp. chili powder
1/2 tsp. cumin
3 (15-oz.) cans black beans, with liquid
1 qt. low-sodium vegetable stock
1 bay leaf
sour cream, for garnish
Sliced avocado, for garnish
Chopped fresh cilantro, for garnish
Directions
In a large pot over medium heat, heat oil. Add onion and cook until soft and translucent, about 5 minutes. Add jalapeños and garlic and cook until fragrant, about 2 minutes. Add tomato paste, stir to coat vegetables, and cook about a minute more. Season with salt, pepper, chili powder, and cumin and stir to coat.
Add black beans with their liquid and vegetable broth. Stir soup, add bay leaf and bring to a boil. Immediately reduce to a simmer and let simmer until slightly reduced, about 15 minutes. Remove bay leaf.
Using an immersion blender or food processor, blend the soup to desired consistency.
Serve with a dollop of sour cream, sliced avocado, and cilantro.
CREAM OF BROCCOLI SOUP
This is from Kraft, and begins, “Follow this Cream of Broccoli Soup Recipe — you won't be disappointed! This velvety soup with chopped broccoli and creamy cheeses is a real crowd favorite!”
Prep Time: 30min.; Total Time: 30min.; Servings: 5 servings, about 1 cup each.
Ingredients
1/4 cup chopped onions
1 Tbsp. butter or margarine
1 Tbsp. flour
2 cups milk
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, cubed
1/2 lb. (8 oz.) VELVEETA®, cut into 1/2-inch cubes
1 pkg. (10 oz.) frozen chopped broccoli, cooked, drained
1/4 tsp. ground nutmeg
1/8 tsp. pepper
Directions
Cook and stir onions in butter in medium saucepan on medium-high heat 3 to 5 min. or until onions are crisp-tender. Whisk in flour until blended.
Stir in milk; cook on medium heat 2 min., stirring occasionally. Add cream cheese; cook and stir 2 to 3 min. or until melted.
Add remaining ingredients; mix well. Cook 5 min. or until heated through, stirring occasionally.
PUMPKIN SOUP
This recipe is from an article on WebMD titled "Three Tasty Reasons to Move Pumpkins From the Porch to the Pantry," by Jeanie Lerche Davis. It can be found athttp://www.webmd.com/food-recipes/features/pumpkin-recipes-packed-nutrition.
Makes 6 Servings
1 tablespoon butter
1 cup chopped onion
3 tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed (1/2-inch) sweet potato
1/4 teaspoon salt
2 14 1/2-ounce cans fat-free, low-sodium veggie broth
1 15-ounce can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)
1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.
2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).
NUTRITIONAL INFORMATION:
CALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.
PUMPKIN SOUP
Not sure where this recipe is from. Possibly from a long-since-forgotten emailing list...
Prep Time: 10 minutes; Cooking Time: 20 minutes; Serves 6
2 tablespoons unsalted butter
3 tablespoons chopped onion
2 tablespoons flour
6 cups veggie broth
one 15-ounce can unsweetened pumpkin puree
one 8-ounce jar applesauce
1 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1 cup heavy cream
freshly ground pepper, to taste
croutons, optional
Heat the butter in a large saucepan and saute the onions over medium heat for 3 to 4 minutes until softened. Sprinkle the flour over the onions and stir until mixed. Add the chicken broth and pumpkin and stir until smooth.
Add the remaining ingredients except the cream, pepper, and croutons. Stir well, cover and simmer gently for about 20 minutes until hot and the flavors have blended.
Stir in the cream and heat until hot. Garnish with freshly ground pepper and serve immediately with crisp croutons, if desired.
VEGAN SWEET POTATO CHOWDER
This was in an email from TheKitchn. I absolutely love TheKitchn, as well as its sibling site, Apartment Therapy. If you haven’t checked out either site, I highly recommend them. (Go ahead, I’ll wait…tap, tap, tap.)
Anyway, Kelli Foster, Assistant Food Editor for The Kitchn, wrote, “This vegan sweet potato chowder delivers everything you want in a warm fall soup. It has a velvety broth laced with seasonal spices like sage and paprika, and chunks of tender root vegetables. It's delicious the day you make it, but like most soups, it's even better the next day. So make a big batch of this plant-based chowder and enjoy it all week long.
“We're calling this soup a chowder, given the fact that potatoes are the key to both its velvety base and its hearty texture. And thanks to the silky-starchy contents of sweet potatoes, you'll get the creaminess expected in a chowder without a drop of cream.
“After a quick simmer on the stovetop, a few cups of soup, both broth and vegetables, are whirled through the blender, then stirred back into the pot. Purée a little extra if you're after an even thicker soup, or less for a bowl that's more brothy.”
To view this online, click here. Serves 6.
2 tablespoons olive oil
1 medium yellow onion, diced
2 medium celery stalks, diced
2 cloves garlic, minced
2 pounds sweet potatoes (2 to 3 medium potatoes), peeled and diced
1 teaspoon ground coriander
1 teaspoon sweet paprika
1/2 teaspoon dried sage
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 cups vegetable stock
Heat the oil in a Dutch oven or soup pot over medium heat until shimmering. Add the onion and celery and cook until the vegetables are soft and tender, 6 to 8 minutes. Stir in the garlic and cook for 1 minute more. Add the sweet potatoes, coriander, paprika, sage, salt, and pepper; stir to combine; and cook for 1 minute.
Add the stock and bring to a boil. Reduce the heat to maintain a simmer and cook until the sweet potatoes are tender, 10 to 15 minutes. Transfer about 2 cups of the soup, broth, and vegetables to a blender or food processor and purée until smooth. Stir the purée back into the soup and serve immediately.
Recipe Notes
Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Showing posts with label Healthy Tomato Basil Soup. Show all posts
Showing posts with label Healthy Tomato Basil Soup. Show all posts
Monday, February 11, 2019
Monday, November 6, 2017
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's six recipes include Classic Hot Fudge Sundae and Peanut Butter-Chocolate Brownie Pie. Enjoy!
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
MEDITERRANEAN CHICKEN & RICE BAKE
This is from FamilyTime, and starts off, “The lemon, herb and olive flavors in this one-dish, oven-easy chicken supper add great taste...and the whole dish is ready in just one hour.”
Serves: 6; Prep Time: 10 minutes; Cook Time: 50 minutes
To view this online, click here.
Ingredients
Swanson® Chicken Stock or 1 3/4 cups Swanson® Chicken Broth
1/4 cup chopped fresh Parsley
1/4 cup sliced pitted ripe olive
1 tablespoon lemon juice
1/4 teaspoon ground black pepper
1 can (14.5 ounces) stewed tomatoes
1 1/4 cups uncooked regular long-grain white rice
1 3/4 pounds skinless, boneless chicken breast half
1/2 teaspoon garlic powder
Paprika
Directions
Stir the broth, parsley, olives, lemon juice, black pepper, tomatoes and rice in a 3-quart shallow baking dish. Cover the baking dish.
Bake at 375°F. for 20 minutes. Uncover the baking dish. Place the chicken onto the rice mixture. Sprinkle with the garlic powder and paprika. Cover the baking dish.
Bake for 30 minutes or until the chicken is cooked through and the rice is tender.
Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless, boneless chicken breast half per serving. However, there are a range of sizes available in-store, from the butcher counter to the meat case and the freezer section. Use whichever you prefer- just follow the recipe as written above for the best result. If you're using larger chicken breasts they may require a little longer cooking time.
CLASSIC HOT FUDGE SUNDAE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “There is a reason a hot fudge sundae is such an enduring classic: That combination of warm, rich chocolate fudge mixing with frozen ice cream and melting it slightly is absolutely irresistible. Of course, if you have homemade fudge sauce and homemade ice cream, it gets even better. Vanilla ice cream is the standard here, but feel free to use your favorite flavor, or a combination of flavors. And if you like nuts, by all means use them here. The added crunch is marvelous against all the rich creaminess.”
Yield: 4 to 6 servings; Time: 35 minutes
To view this online, click here.
Check out Melissa Clark’s guide “How to Make Ice Cream”.
Ingredients
For the Fudge Sauce:
3/4 cup heavy cream
1/2 cup packed light brown sugar
1/3 cup light corn syrup or honey
3 tablespoons Dutch-processed cocoa
1/4 teaspoon fine sea salt
2 tablespoons unsalted butter, cubed
7 ounces finely chopped bittersweet chocolate
1 teaspoon vanilla extract or 1 tablespoon brandy or rum
For Assembly:
1 cup chilled heavy cream
1 tablespoon superfine sugar, more to taste
1/2 teaspoon vanilla extract
2 pints your favorite flavor ice cream
Chopped toasted nuts, such as almonds, peanuts, or pecans (optional)
Cherries, for garnish (optional)
Preparation
In a medium saucepan over medium heat, bring the cream, sugar, corn syrup or honey, cocoa, and salt to a simmer, whisking until the sugar dissolves and the mixture thickens slightly, about 5 minutes.
Stir in the chocolate and let cook until the chocolate melts. Stir in butter and vanilla or liquor. Let cool slightly. Contrary to its name, hot fudge is best served warm, not piping hot.
For assembly, make the whipped cream. Using a whisk or an electric mixer, beat the cream, sugar, and vanilla until soft peaks form.
Pour a little fudge sauce into the bottoms of sundae dishes or bowls. Top with ice cream, then more hot fudge, then nuts if using. Cover all with whipped cream and a cherry if you like. Serve.
CAPPUCCINO COOLER
This was in a Weight Watchers' email several years ago. The recipe begins, “There's no need to pay the small fortune that your corner coffee bar charges for a frozen concoction when you can make this smoothie. If you like your coffee strong, omit the sugar.”
POINTS® Value: 3; Servings: 1; Preparation Time: 6 min; Cooking Time: 0 min;Level of Difficulty: Easy
Ingredients
1/2 cup 1% low-fat milk
1/2 cup fat-free vanilla frozen yogurt
1/4 cup black coffee, but brewed espresso preferred, cooled to room temperature
1/4 cup ice cube(s), about 3 cubes
1/2 tsp sugar, superfine
1/4 tsp ground cinnamon
Directions
In a blender, combine all ingredients; puree until smooth.
Pour into a tall, chilled glass; sprinkle with additional cinnamon, if you like.
PEANUT BUTTER – CHOCOLATE BROWNIE PIE
This recipe begins, “Easy entertaining at its best, this delicious peanut butter and milk chocolate pie served with vanilla or chocolate ice cream uses a prepared chocolate-crumb pie crust for ultimate convenience.”
Prep. time: 20 minutes; Serves: 8; Cooking time: 45 minutes
Source: Nestle® Very Best Baking
Ingredients
1 prepared chocolate crumb crust, 8-inch
1/2 cup NESTLÉ ® TOLL HOUSE ® Baking Cocoa
1/2 cup all-purpose flour
1/4 teaspoon salt
2 large eggs
1 1/4 teaspoons vanilla extract, divided
1 cup granulated sugar
1/2 cup (1 stick) butter or margarine
1 2/3 cups (11-oz) NESTLÉ ® TOLL HOUSE ® Peanut Butter & Milk Chocolate Morsels, divided
2/3 cup heavy whipping cream
1 pint Chocolate ice cream
1 pint vanilla ice cream
Directions
Preheat oven to 350 degrees F.
Combine cocoa, flour and salt in small bowl. Beat eggs and 1 teaspoon vanilla extract in small mixer bowl; blend in sugar and butter. Add cocoa mixture; blend well. Stir in 3/4 cup morsels. Place crust on baking sheet; pour batter into crust.
Bake for 45 minutes or until set. Cool on wire rack.
Combine remaining morsels, cream and remaining vanilla extract in small, microwave-safe bowl. Microwave on MEDIUM-HIGH (70%) power for 1 1/2 minutes; stir. Microwave at additional 10- to 20-second intervals, stirring until smooth. Cut pie into wedges; top with ice cream. Spoon sauce over ice cream.
TACO ZUCCHINI LASAGNA
This comes from Linday Funston on Delish, and begins, “So flavorful, you won't even notice the noodles are gone.”
Total Time: 45 minutes; Prep Time: 20 minutes; Level: Easy; Serves: 4 - 6
To view this online, click here.
Ingredients
1 tbsp. extra-virgin olive oil
1 large onion, chopped
1 tsp. ground cumin
1 tsp. chili powder
kosher salt
Freshly ground black pepper
1 lb. ground beef
3/4 c. ricotta
1/2 c. sour cream, plus more for drizzling
1 large egg
1/3 c. salsa
3 large zucchini, thinly sliced lengthwise
2 c. shredded Cheddar
2 c. Shredded Monterey Jack
Fresh cilantro, for garnish
Directions
Preheat oven to 350º. In a large skillet over medium heat, heat oil. Add onion and cook until tender, 5 minutes. Season with cumin, chili powder, salt and pepper. Add ground beef and cook until no longer pink, 8 minutes more. Drain fat.
In a small bowl, stir together ricotta, sour cream, and egg. Season with salt and pepper.
In a large baking or casserole dish, spread a thin layer of salsa. Top with a layer of zucchini noodles, sour cream mixture, ground beef, cheddar, and Monterey Jack. Repeat until all ingredients are used up, ending with zucchini noodles.
Bake until noodles are tender and cheese is bubbly, 25 minutes.
Drizzle with sour cream, garnish with cilantro, and serve.
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
MEDITERRANEAN CHICKEN & RICE BAKE
This is from FamilyTime, and starts off, “The lemon, herb and olive flavors in this one-dish, oven-easy chicken supper add great taste...and the whole dish is ready in just one hour.”
Serves: 6; Prep Time: 10 minutes; Cook Time: 50 minutes
To view this online, click here.
Ingredients
Swanson® Chicken Stock or 1 3/4 cups Swanson® Chicken Broth
1/4 cup chopped fresh Parsley
1/4 cup sliced pitted ripe olive
1 tablespoon lemon juice
1/4 teaspoon ground black pepper
1 can (14.5 ounces) stewed tomatoes
1 1/4 cups uncooked regular long-grain white rice
1 3/4 pounds skinless, boneless chicken breast half
1/2 teaspoon garlic powder
Paprika
Directions
Stir the broth, parsley, olives, lemon juice, black pepper, tomatoes and rice in a 3-quart shallow baking dish. Cover the baking dish.
Bake at 375°F. for 20 minutes. Uncover the baking dish. Place the chicken onto the rice mixture. Sprinkle with the garlic powder and paprika. Cover the baking dish.
Bake for 30 minutes or until the chicken is cooked through and the rice is tender.
Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless, boneless chicken breast half per serving. However, there are a range of sizes available in-store, from the butcher counter to the meat case and the freezer section. Use whichever you prefer- just follow the recipe as written above for the best result. If you're using larger chicken breasts they may require a little longer cooking time.
CLASSIC HOT FUDGE SUNDAE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “There is a reason a hot fudge sundae is such an enduring classic: That combination of warm, rich chocolate fudge mixing with frozen ice cream and melting it slightly is absolutely irresistible. Of course, if you have homemade fudge sauce and homemade ice cream, it gets even better. Vanilla ice cream is the standard here, but feel free to use your favorite flavor, or a combination of flavors. And if you like nuts, by all means use them here. The added crunch is marvelous against all the rich creaminess.”
Yield: 4 to 6 servings; Time: 35 minutes
To view this online, click here.
Check out Melissa Clark’s guide “How to Make Ice Cream”.
Ingredients
For the Fudge Sauce:
3/4 cup heavy cream
1/2 cup packed light brown sugar
1/3 cup light corn syrup or honey
3 tablespoons Dutch-processed cocoa
1/4 teaspoon fine sea salt
2 tablespoons unsalted butter, cubed
7 ounces finely chopped bittersweet chocolate
1 teaspoon vanilla extract or 1 tablespoon brandy or rum
For Assembly:
1 cup chilled heavy cream
1 tablespoon superfine sugar, more to taste
1/2 teaspoon vanilla extract
2 pints your favorite flavor ice cream
Chopped toasted nuts, such as almonds, peanuts, or pecans (optional)
Cherries, for garnish (optional)
Preparation
In a medium saucepan over medium heat, bring the cream, sugar, corn syrup or honey, cocoa, and salt to a simmer, whisking until the sugar dissolves and the mixture thickens slightly, about 5 minutes.
Stir in the chocolate and let cook until the chocolate melts. Stir in butter and vanilla or liquor. Let cool slightly. Contrary to its name, hot fudge is best served warm, not piping hot.
For assembly, make the whipped cream. Using a whisk or an electric mixer, beat the cream, sugar, and vanilla until soft peaks form.
Pour a little fudge sauce into the bottoms of sundae dishes or bowls. Top with ice cream, then more hot fudge, then nuts if using. Cover all with whipped cream and a cherry if you like. Serve.
CAPPUCCINO COOLER
This was in a Weight Watchers' email several years ago. The recipe begins, “There's no need to pay the small fortune that your corner coffee bar charges for a frozen concoction when you can make this smoothie. If you like your coffee strong, omit the sugar.”
POINTS® Value: 3; Servings: 1; Preparation Time: 6 min; Cooking Time: 0 min;Level of Difficulty: Easy
Ingredients
1/2 cup 1% low-fat milk
1/2 cup fat-free vanilla frozen yogurt
1/4 cup black coffee, but brewed espresso preferred, cooled to room temperature
1/4 cup ice cube(s), about 3 cubes
1/2 tsp sugar, superfine
1/4 tsp ground cinnamon
Directions
In a blender, combine all ingredients; puree until smooth.
Pour into a tall, chilled glass; sprinkle with additional cinnamon, if you like.
PEANUT BUTTER – CHOCOLATE BROWNIE PIE
This recipe begins, “Easy entertaining at its best, this delicious peanut butter and milk chocolate pie served with vanilla or chocolate ice cream uses a prepared chocolate-crumb pie crust for ultimate convenience.”
Prep. time: 20 minutes; Serves: 8; Cooking time: 45 minutes
Source: Nestle® Very Best Baking
Ingredients
1 prepared chocolate crumb crust, 8-inch
1/2 cup NESTLÉ ® TOLL HOUSE ® Baking Cocoa
1/2 cup all-purpose flour
1/4 teaspoon salt
2 large eggs
1 1/4 teaspoons vanilla extract, divided
1 cup granulated sugar
1/2 cup (1 stick) butter or margarine
1 2/3 cups (11-oz) NESTLÉ ® TOLL HOUSE ® Peanut Butter & Milk Chocolate Morsels, divided
2/3 cup heavy whipping cream
1 pint Chocolate ice cream
1 pint vanilla ice cream
Directions
Preheat oven to 350 degrees F.
Combine cocoa, flour and salt in small bowl. Beat eggs and 1 teaspoon vanilla extract in small mixer bowl; blend in sugar and butter. Add cocoa mixture; blend well. Stir in 3/4 cup morsels. Place crust on baking sheet; pour batter into crust.
Bake for 45 minutes or until set. Cool on wire rack.
Combine remaining morsels, cream and remaining vanilla extract in small, microwave-safe bowl. Microwave on MEDIUM-HIGH (70%) power for 1 1/2 minutes; stir. Microwave at additional 10- to 20-second intervals, stirring until smooth. Cut pie into wedges; top with ice cream. Spoon sauce over ice cream.
TACO ZUCCHINI LASAGNA
This comes from Linday Funston on Delish, and begins, “So flavorful, you won't even notice the noodles are gone.”
Total Time: 45 minutes; Prep Time: 20 minutes; Level: Easy; Serves: 4 - 6
To view this online, click here.
Ingredients
1 tbsp. extra-virgin olive oil
1 large onion, chopped
1 tsp. ground cumin
1 tsp. chili powder
kosher salt
Freshly ground black pepper
1 lb. ground beef
3/4 c. ricotta
1/2 c. sour cream, plus more for drizzling
1 large egg
1/3 c. salsa
3 large zucchini, thinly sliced lengthwise
2 c. shredded Cheddar
2 c. Shredded Monterey Jack
Fresh cilantro, for garnish
Directions
Preheat oven to 350º. In a large skillet over medium heat, heat oil. Add onion and cook until tender, 5 minutes. Season with cumin, chili powder, salt and pepper. Add ground beef and cook until no longer pink, 8 minutes more. Drain fat.
In a small bowl, stir together ricotta, sour cream, and egg. Season with salt and pepper.
In a large baking or casserole dish, spread a thin layer of salsa. Top with a layer of zucchini noodles, sour cream mixture, ground beef, cheddar, and Monterey Jack. Repeat until all ingredients are used up, ending with zucchini noodles.
Bake until noodles are tender and cheese is bubbly, 25 minutes.
Drizzle with sour cream, garnish with cilantro, and serve.
Tuesday, October 10, 2017
Soup's On! - Double-Post Tuesday
Besides being Taco Tuesday, it's Double-Post Tuesday. Today's offering deals with soup.
There's something so satisfying about homemade soup.
I have wonderful memories of my mom serving up homemade soup maybe once a month - more often around the holidays - using an antique white soup tureen with a large white ladle. So many yummy soups...
Here are six yummy soup recipes to help you through the day, including Healthy Tomato Basil Soup and Mexican Chicken Chowder. Enjoy!
OLIVE GARDEN ZUPPA TOSCANA COPYCAT RECIPE
This recipe comes from Chungah, whose site, Damn Delicious is fantastic. I definitely recommend checking it out.
This recipe begins, “This copycat recipe is so easy to make and tastes a million times better than the original!”
Yield: 8 servings; Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time:45 minutes
To view this online, click here.
Ingredients:
4 slices bacon, diced
1 pound spicy Italian sausage, casing removed
1 tablespoon olive oil
2 cloves garlic, minced
1 onion, diced
4 cups chicken broth
3 russet potatoes, peeled and thinly sliced
3 cups baby spinach
1 1/2 cups heavy cream
Kosher salt and freshly ground black pepper, to taste
Directions:
Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside.
Add Italian sausage to the skillet and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat and set aside.
Heat olive oil in a large stockpot or Dutch oven over medium heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. Stir in chicken broth and bring to a boil. Add potatoes and cook until tender, about 10 minutes.
Stir in sausage and spinach until spinach begins to wilt, about 1-2 minutes. Stir in heavy cream until heated through, about 1 minute; season with salt and pepper, to taste.
Serve immediately, garnished with bacon.
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
BLACK BEAN SOUP
This is from Rian Handler on Delish. The recipe begins, “A warm and spicy black bean soup.”
Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4 servings
To view the recipe online, click here.
Ingredients
2 tbsp. extra-virgin olive oil
1 medium red onion, finely chopped
2 cloves garlic, minced
1 tbsp. minced jalapeños
1 tbsp. tomato paste
kosher salt
Freshly ground black pepper
1 tsp. chili powder
1/2 tsp. cumin
3 (15-oz.) cans black beans, with liquid
1 qt. low-sodium chicken or vegetable stock
1 bay leaf
sour cream, for garnish
Sliced avocado, for garnish
Chopped fresh cilantro, for garnish
Directions
In a large pot over medium heat, heat oil. Add onion and cook until soft and translucent, about 5 minutes. Add jalapeños and garlic and cook until fragrant, about 2 minutes. Add tomato paste, stir to coat vegetables, and cook about a minute more. Season with salt, pepper, chili powder, and cumin and stir to coat.
Add black beans with their liquid and chicken broth. Stir soup, add bay leaf and bring to a boil. Immediately reduce to a simmer and let simmer until slightly reduced, about 15 minutes. Remove bay leaf.
Using an immersion blender or food processor, blend the soup to desired consistency.
Serve with a dollop of sour cream, sliced avocado, and cilantro.
SOUTHERN CHICKEN AND DUMPLING SOUP
This comes from Tbsp., and begins, “Chicken and dumplings is classic comfort food, and nothing’s more comforting than knowing it’s assembled and ready to go in your freezer.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 1/2 cups shredded cooked chicken
1 medium carrot, cut diagonally into 1/2-inch-thick slices (about 1/2 cup)
1 celery rib, halved lengthwise, and cut into 1/2-inch-thick slices (about 1/2 cup)
1/4 cup finely chopped fresh Italian (flat-leaf) parsley
3/4 cup Gold Medal™ all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup milk
1 tablespoon butter
1 carton (32 oz) Progresso™ chicken broth
Directions
In medium bowl, mix chicken, carrot, celery and parsley.
In small bowl, mix flour, baking powder, salt and pepper.
In 1-quart saucepan, heat milk and butter over medium heat until warm and butter is melted. Add warm milk mixture to flour mixture; stir until just combined. Transfer to surface sprinkled with flour; knead lightly once or twice until smooth. Using rolling pin sprinkled with flour, roll to 1/8-inch thickness. Using knife, cut rolled-out dumpling dough into 1 1/2x1-inch strips.
In 4-quart saucepan, heat broth to boiling over high heat. Reduce heat to medium; stir in chicken mixture and dumplings. Heat to simmering; cook uncovered 7 to 8 minutes, stirring occasionally, until dumplings are cooked through and tender.
To freeze: Mix chicken, carrot, celery and parsley in 1-quart resealable freezer plastic bag. In small bowl, mix flour, baking powder, salt and pepper. In 1-quart saucepan, heat milk and butter over medium heat until warm and butter is melted. Add warm milk mixture to flour mixture; stir until just combined. Transfer to surface sprinkled with flour; knead lightly once or twice until smooth. Using rolling pin sprinkled with flour, roll to 1/8-inch thickness. Using knife, cut rolled-out dumpling dough into 1 1/2x1-inch strips. Transfer to 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, heat broth to boiling over high heat. Reduce heat to medium; stir in contents of both bags. Heat to simmering; cook uncovered 7 to 8 minutes, stirring occasionally, until dumplings are cooked through and tender.
MEXICAN CHICKEN CHOWDER
This comes from Tbsp., and begins, “Fill up the freezer with this easy Mexican twist on chowder that comes together fast and heats up in a hurry.”
Prep Time: 45 minutes; Total Time: 45 minutes; Servings: 5
To view this online, click here.
Ingredients
2 tablespoons butter, melted
2 tablespoons Gold Medal™ all-purpose flour
1 lb red potatoes, unpeeled, diced (3 cups)
1 cup corn kernels (fresh, canned or frozen)
1/2 cup finely diced red bell pepper
1 green onion, thinly sliced, whites only
1 tablespoon seeded and finely chopped jalapeño chile
2 boneless skinless chicken breasts, diced (14 oz)
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 container (32 oz) Progresso™ chicken broth
1/4 cup heavy whipping cream
2 tablespoons chopped fresh cilantro leaves
Directions
In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. In another medium bowl, mix chicken and taco seasoning mix.
In 4-quart saucepan, mix broth, vegetable mixture and chicken mixture. Heat to simmering over high heat, stirring occasionally. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
To freeze: In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. Transfer to 1-quart resealable freezer plastic bag. In another 1-quart resealable freezer plastic bag, mix chicken and taco seasoning mix. Freeze up to 3 months. When ready to serve: In 4-quart saucepan, mix broth, frozen vegetable mixture and frozen chicken mixture. Heat to simmering over high heat, stirring occasionally to break up frozen mixtures. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
There's something so satisfying about homemade soup.
I have wonderful memories of my mom serving up homemade soup maybe once a month - more often around the holidays - using an antique white soup tureen with a large white ladle. So many yummy soups...
Here are six yummy soup recipes to help you through the day, including Healthy Tomato Basil Soup and Mexican Chicken Chowder. Enjoy!
OLIVE GARDEN ZUPPA TOSCANA COPYCAT RECIPE
This recipe comes from Chungah, whose site, Damn Delicious is fantastic. I definitely recommend checking it out.
This recipe begins, “This copycat recipe is so easy to make and tastes a million times better than the original!”
Yield: 8 servings; Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time:45 minutes
To view this online, click here.
Ingredients:
4 slices bacon, diced
1 pound spicy Italian sausage, casing removed
1 tablespoon olive oil
2 cloves garlic, minced
1 onion, diced
4 cups chicken broth
3 russet potatoes, peeled and thinly sliced
3 cups baby spinach
1 1/2 cups heavy cream
Kosher salt and freshly ground black pepper, to taste
Directions:
Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside.
Add Italian sausage to the skillet and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat and set aside.
Heat olive oil in a large stockpot or Dutch oven over medium heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. Stir in chicken broth and bring to a boil. Add potatoes and cook until tender, about 10 minutes.
Stir in sausage and spinach until spinach begins to wilt, about 1-2 minutes. Stir in heavy cream until heated through, about 1 minute; season with salt and pepper, to taste.
Serve immediately, garnished with bacon.
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
BLACK BEAN SOUP
This is from Rian Handler on Delish. The recipe begins, “A warm and spicy black bean soup.”
Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4 servings
To view the recipe online, click here.
Ingredients
2 tbsp. extra-virgin olive oil
1 medium red onion, finely chopped
2 cloves garlic, minced
1 tbsp. minced jalapeños
1 tbsp. tomato paste
kosher salt
Freshly ground black pepper
1 tsp. chili powder
1/2 tsp. cumin
3 (15-oz.) cans black beans, with liquid
1 qt. low-sodium chicken or vegetable stock
1 bay leaf
sour cream, for garnish
Sliced avocado, for garnish
Chopped fresh cilantro, for garnish
Directions
In a large pot over medium heat, heat oil. Add onion and cook until soft and translucent, about 5 minutes. Add jalapeños and garlic and cook until fragrant, about 2 minutes. Add tomato paste, stir to coat vegetables, and cook about a minute more. Season with salt, pepper, chili powder, and cumin and stir to coat.
Add black beans with their liquid and chicken broth. Stir soup, add bay leaf and bring to a boil. Immediately reduce to a simmer and let simmer until slightly reduced, about 15 minutes. Remove bay leaf.
Using an immersion blender or food processor, blend the soup to desired consistency.
Serve with a dollop of sour cream, sliced avocado, and cilantro.
SOUTHERN CHICKEN AND DUMPLING SOUP
This comes from Tbsp., and begins, “Chicken and dumplings is classic comfort food, and nothing’s more comforting than knowing it’s assembled and ready to go in your freezer.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 1/2 cups shredded cooked chicken
1 medium carrot, cut diagonally into 1/2-inch-thick slices (about 1/2 cup)
1 celery rib, halved lengthwise, and cut into 1/2-inch-thick slices (about 1/2 cup)
1/4 cup finely chopped fresh Italian (flat-leaf) parsley
3/4 cup Gold Medal™ all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup milk
1 tablespoon butter
1 carton (32 oz) Progresso™ chicken broth
Directions
In medium bowl, mix chicken, carrot, celery and parsley.
In small bowl, mix flour, baking powder, salt and pepper.
In 1-quart saucepan, heat milk and butter over medium heat until warm and butter is melted. Add warm milk mixture to flour mixture; stir until just combined. Transfer to surface sprinkled with flour; knead lightly once or twice until smooth. Using rolling pin sprinkled with flour, roll to 1/8-inch thickness. Using knife, cut rolled-out dumpling dough into 1 1/2x1-inch strips.
In 4-quart saucepan, heat broth to boiling over high heat. Reduce heat to medium; stir in chicken mixture and dumplings. Heat to simmering; cook uncovered 7 to 8 minutes, stirring occasionally, until dumplings are cooked through and tender.
To freeze: Mix chicken, carrot, celery and parsley in 1-quart resealable freezer plastic bag. In small bowl, mix flour, baking powder, salt and pepper. In 1-quart saucepan, heat milk and butter over medium heat until warm and butter is melted. Add warm milk mixture to flour mixture; stir until just combined. Transfer to surface sprinkled with flour; knead lightly once or twice until smooth. Using rolling pin sprinkled with flour, roll to 1/8-inch thickness. Using knife, cut rolled-out dumpling dough into 1 1/2x1-inch strips. Transfer to 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, heat broth to boiling over high heat. Reduce heat to medium; stir in contents of both bags. Heat to simmering; cook uncovered 7 to 8 minutes, stirring occasionally, until dumplings are cooked through and tender.
MEXICAN CHICKEN CHOWDER
This comes from Tbsp., and begins, “Fill up the freezer with this easy Mexican twist on chowder that comes together fast and heats up in a hurry.”
Prep Time: 45 minutes; Total Time: 45 minutes; Servings: 5
To view this online, click here.
Ingredients
2 tablespoons butter, melted
2 tablespoons Gold Medal™ all-purpose flour
1 lb red potatoes, unpeeled, diced (3 cups)
1 cup corn kernels (fresh, canned or frozen)
1/2 cup finely diced red bell pepper
1 green onion, thinly sliced, whites only
1 tablespoon seeded and finely chopped jalapeño chile
2 boneless skinless chicken breasts, diced (14 oz)
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 container (32 oz) Progresso™ chicken broth
1/4 cup heavy whipping cream
2 tablespoons chopped fresh cilantro leaves
Directions
In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. In another medium bowl, mix chicken and taco seasoning mix.
In 4-quart saucepan, mix broth, vegetable mixture and chicken mixture. Heat to simmering over high heat, stirring occasionally. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
To freeze: In medium bowl, mix butter and flour. Add potatoes, corn, bell pepper, green onion and jalapeño chile; stir. Transfer to 1-quart resealable freezer plastic bag. In another 1-quart resealable freezer plastic bag, mix chicken and taco seasoning mix. Freeze up to 3 months. When ready to serve: In 4-quart saucepan, mix broth, frozen vegetable mixture and frozen chicken mixture. Heat to simmering over high heat, stirring occasionally to break up frozen mixtures. Reduce heat to medium-low; cook uncovered 10 to 12 minutes, stirring occasionally, until chicken is no longer pink in center and potatoes are tender. Stir in whipping cream; return to simmering. Top with cilantro.
Tuesday, September 12, 2017
Soup's On! - Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post is about soup.
Soup is one of those comfort food that is as varied as any food can be. While certain foods tend to be fairly similar, no matter who fixes them (think mac and cheese, which can be tweaked by the individual cook, but is basically macaroni in a cheesy sauce), soup is so different depending on who's making the soup, what kind of soup one wants, whether it has meat (and if so, what kind of meat) or is veggie-based, spicy, bland, hot, cold...The choices are limited only by a cook's imagination.
Here are six yummy soups to help you through the day, including Herbed Carrot Soup and Slow Cooker Chicken Pie Soup. Enjoy!
POTATO, LEEK, AND WHITE BEAN SOUP
This is from Kaleigh McMordie, MCN, RDN, LD, whose site, Lively Table, is full of great food and info. She also writes for Very Well. Kaleigh wrote, “If you have high blood pressure, it is usually best to avoid canned soup or soup bought at restaurants. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup in particular is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.
“This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.”
Total Time: 40 min; Prep 10: min, Cook: 30 min; Yield: 8 cups (144 calories each)
To view this recipe online, click here.
Ingredients
1 teaspoon olive oil
3 cloves garlic, smashed
1 leek, cut in half lengthwise and rinsed
4 cups potatoes, peeled and cubed
3 cups low sodium chicken or vegetable broth
1 (15-ounce) can no added salt white beans
1/2 teaspoon freshly cracked black pepper
Cooked, crumbled bacon
Chopped chives
Nonfat plain Greek yogurt
Preparation
Heat oil over low heat in the bottom of a heavy-bottomed pot.
Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.
Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).
Ingredient Variations and Substitutions
This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.
For dairy-free, leave off yogurt.
Cooking and Serving Tips
If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.
This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
SLOW COOKER CHICKEN PIE SOUP
This comes from a wonderful site I’ve just found called Baked by Rachel. I definitely recommend checking it out!
This recipe begins, “A hearty slow cooker chicken pie soup, loaded with chicken and vegetables. This comforting dish is perfect for chilly months!”
Yield: Serves 6 - 8; Prep Time: 15 minutes; Cook Time: 4 hours, 30 minutes.
To view this online, click here.
Ingredients
1 lb boneless chicken breast
3/4 C onion
1/2 C celery
3/4 C carrots
7 oz can peas, drained (roughly 3/4C)
7 oz can corn, drained (roughly 3/4C)
3 1/2 C russet potatoes
3 cloves garlic, minced
2 1/2 tsp salt
1 tsp ground black pepper
1 tsp dried thyme
1 bay leaf
3 1/2 C chicken broth
1 1/2 C heavy cream
1/3 C all purpose flour* (see note)
Directions
Trim chicken breast of any fat. Chop onion, celery and carrots into small pieces. Peel and chop potatoes into 1-inch pieces. Drain peas and corn. Mince garlic.
To the bowl of a 5-6 quart slow cooker add prepared chicken and vegetables, along with salt, pepper, thyme, bay leaf and chicken broth. Cover and allow to cook on high for 4 hours.
Remove and discard bay leaf. Remove chicken breast, shred and return to slow cooker.
In a medium bowl whisk together flour and heavy cream until smooth. Pour into slow cooker, stirring to combine. Replace cover and continue cooking for an additional 30-45 minutes.
Serve warm.
Note: *2-3Tb cornstarch may be used in place of the flour
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
RAINBOW SOUP
This comes from Laura Dolson, Low Carb diet expert for VeryWell. Laura wrote, “Rainbow soup is a great way to follow so many nutritionists' advice to ‘eat a rainbow.’ In fact, that's what makes rainbow soup unique. While it is generally hard to eat all of the colors of fruits and vegetables at one meal, rainbow soup makes it possible. This is one of those soups that people tend to love, despite the unusual seasoning combination. I often put leftover turkey or chicken in it, but it can stand on its own without meat. It is also good with beans or chickpeas if your diet allows. The idea is that it has vegetables from all the ‘color groups,’ so it has lots of antioxidants and other nutrients for your family. If you have any fresh herbs around, feel free to throw them in as well.”
Total Time 45 min; Prep 10 min, Cook 35 min; Yield 9 cups of soup
To view this online, click here.
Ingredients
1 medium onion (2 1/2 inches in diameter), chopped
2 large stalks celery, chopped
4 cloves garlic, pressed
1 medium red bell pepper
1 cup chopped carrot (you can use chopped pumpkin, if available)
1 heaping tbsp. sweet paprika
3 tsp. turmeric
1/2 tsp. cinnamon
1 bay leaf
A little hot sauce
1 15 oz. can tomatoes, chopped
1 large leaf of chard, about 1 and 1/2 cups – can use spinach or other dark leafy green such as kale – cut into thin strips
10 oz. frozen green beans (or fresh)
Salt and pepper
5 cups stock or broth (I like vegetable or chicken better than bouillon—but watch the saltiness)
Preparation
In a large soup pot, simmer oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.
Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant—another minute or so.
Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked.
If adding cooked cubed meat such as chicken or turkey, add at this time.
Adjust seasonings as needed.
Serving Suggestions for Rainbow Soup
As a main course, this soup is perfect, but be sure that you add other items for adults to eat before they get to the main dish, so that they won't be over or underfed. A nice starter salad with a vinaigrette dressing is appetizing before soup. You might also try adding meat to the soup as an option for those who are not vegetarian. To cook a great seafood option to accompany the soup, you could make chicken, fish, beef or sausage kabobs and place them on separate plates for those who are interested in making the meal a little more hearty.
Soup is one of those comfort food that is as varied as any food can be. While certain foods tend to be fairly similar, no matter who fixes them (think mac and cheese, which can be tweaked by the individual cook, but is basically macaroni in a cheesy sauce), soup is so different depending on who's making the soup, what kind of soup one wants, whether it has meat (and if so, what kind of meat) or is veggie-based, spicy, bland, hot, cold...The choices are limited only by a cook's imagination.
Here are six yummy soups to help you through the day, including Herbed Carrot Soup and Slow Cooker Chicken Pie Soup. Enjoy!
POTATO, LEEK, AND WHITE BEAN SOUP
This is from Kaleigh McMordie, MCN, RDN, LD, whose site, Lively Table, is full of great food and info. She also writes for Very Well. Kaleigh wrote, “If you have high blood pressure, it is usually best to avoid canned soup or soup bought at restaurants. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup in particular is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.
“This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.”
Total Time: 40 min; Prep 10: min, Cook: 30 min; Yield: 8 cups (144 calories each)
To view this recipe online, click here.
Ingredients
1 teaspoon olive oil
3 cloves garlic, smashed
1 leek, cut in half lengthwise and rinsed
4 cups potatoes, peeled and cubed
3 cups low sodium chicken or vegetable broth
1 (15-ounce) can no added salt white beans
1/2 teaspoon freshly cracked black pepper
Cooked, crumbled bacon
Chopped chives
Nonfat plain Greek yogurt
Preparation
Heat oil over low heat in the bottom of a heavy-bottomed pot.
Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.
Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).
Ingredient Variations and Substitutions
This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.
For dairy-free, leave off yogurt.
Cooking and Serving Tips
If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.
This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
SLOW COOKER CHICKEN PIE SOUP
This comes from a wonderful site I’ve just found called Baked by Rachel. I definitely recommend checking it out!
This recipe begins, “A hearty slow cooker chicken pie soup, loaded with chicken and vegetables. This comforting dish is perfect for chilly months!”
Yield: Serves 6 - 8; Prep Time: 15 minutes; Cook Time: 4 hours, 30 minutes.
To view this online, click here.
Ingredients
1 lb boneless chicken breast
3/4 C onion
1/2 C celery
3/4 C carrots
7 oz can peas, drained (roughly 3/4C)
7 oz can corn, drained (roughly 3/4C)
3 1/2 C russet potatoes
3 cloves garlic, minced
2 1/2 tsp salt
1 tsp ground black pepper
1 tsp dried thyme
1 bay leaf
3 1/2 C chicken broth
1 1/2 C heavy cream
1/3 C all purpose flour* (see note)
Directions
Trim chicken breast of any fat. Chop onion, celery and carrots into small pieces. Peel and chop potatoes into 1-inch pieces. Drain peas and corn. Mince garlic.
To the bowl of a 5-6 quart slow cooker add prepared chicken and vegetables, along with salt, pepper, thyme, bay leaf and chicken broth. Cover and allow to cook on high for 4 hours.
Remove and discard bay leaf. Remove chicken breast, shred and return to slow cooker.
In a medium bowl whisk together flour and heavy cream until smooth. Pour into slow cooker, stirring to combine. Replace cover and continue cooking for an additional 30-45 minutes.
Serve warm.
Note: *2-3Tb cornstarch may be used in place of the flour
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
RAINBOW SOUP
This comes from Laura Dolson, Low Carb diet expert for VeryWell. Laura wrote, “Rainbow soup is a great way to follow so many nutritionists' advice to ‘eat a rainbow.’ In fact, that's what makes rainbow soup unique. While it is generally hard to eat all of the colors of fruits and vegetables at one meal, rainbow soup makes it possible. This is one of those soups that people tend to love, despite the unusual seasoning combination. I often put leftover turkey or chicken in it, but it can stand on its own without meat. It is also good with beans or chickpeas if your diet allows. The idea is that it has vegetables from all the ‘color groups,’ so it has lots of antioxidants and other nutrients for your family. If you have any fresh herbs around, feel free to throw them in as well.”
Total Time 45 min; Prep 10 min, Cook 35 min; Yield 9 cups of soup
To view this online, click here.
Ingredients
1 medium onion (2 1/2 inches in diameter), chopped
2 large stalks celery, chopped
4 cloves garlic, pressed
1 medium red bell pepper
1 cup chopped carrot (you can use chopped pumpkin, if available)
1 heaping tbsp. sweet paprika
3 tsp. turmeric
1/2 tsp. cinnamon
1 bay leaf
A little hot sauce
1 15 oz. can tomatoes, chopped
1 large leaf of chard, about 1 and 1/2 cups – can use spinach or other dark leafy green such as kale – cut into thin strips
10 oz. frozen green beans (or fresh)
Salt and pepper
5 cups stock or broth (I like vegetable or chicken better than bouillon—but watch the saltiness)
Preparation
In a large soup pot, simmer oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.
Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant—another minute or so.
Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked.
If adding cooked cubed meat such as chicken or turkey, add at this time.
Adjust seasonings as needed.
Serving Suggestions for Rainbow Soup
As a main course, this soup is perfect, but be sure that you add other items for adults to eat before they get to the main dish, so that they won't be over or underfed. A nice starter salad with a vinaigrette dressing is appetizing before soup. You might also try adding meat to the soup as an option for those who are not vegetarian. To cook a great seafood option to accompany the soup, you could make chicken, fish, beef or sausage kabobs and place them on separate plates for those who are interested in making the meal a little more hearty.
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