Sweet & Sour Beef-Cabbage Soups
1 tablespoon canola oil
1 pound lean (905 or leaner) ground beef (or lamb)
1 1/2 teaspoons caraway seeds
1 teaspoon dried thyme
2 1/2 cups frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups reduced-sodium beef broth (see notes below)
1 15-ounce can crushed or diced tomatoes
1 1/2 tablespoons honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons cider vinegar
1/4 teaspoon salt
Freshly ground pepper to taste
1. Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onions mix and apples; cook, stirring, for 2 to 3 minutes more.
2. Stir in broth, tomatoes, honey and paprika and adjust the heat so the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper.
Per Serving: 250 calories; 10 g Fat; 3 g Sat; 5 g Mono; 54 mg Cholesterol; 20 g Carbohydrates; 20 g Protein; 4 g Fiber; 705 mg Sodium; 717 mg Potassium
1 Carbohydrate Serving / Exchanges: 2 1/2 vegetable, 2 lean meats, 1/2 fat
Notes: you can use lamb or chicken cut into small chunks. note the calories will change.
Curried Squash & Chicken Soup (makes 2 servings, 1 1/2 cup per person)
1 10-ounce package frozen pureed winter squash
1/2 cup lite coconut milk, (see Tips for Two)
1/2 cup water
8 ounce boneless, skinless chicken breast, thinly sliced
1 6-ounce bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
1/2-1 teaspoon Thai red curry paste, (see note)
1/4 teaspoon salt
1. Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrost, about 10 minutes. Add chicken, reduce heat to medium and simmer, cooking until the chicken is cooked through, about 3 minutes longer.
Per Serving: 274 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 63 mg Cholesterol; 22 g Carbohydrates; 28 g Protein 6 g Fiber; 453 mg Sodium; 1288 mg Potassium
Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat.
Tip & Notes:
Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months.. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
Note: Red curry past is a blend of chili peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.
Curried Red Lentil Soup
1 tablespoon canola oil
1 large onion, chopped
3 cloves garlic, minced2 tablespoons minced fresh ginger
1 jalapeno pepper, seeded and minced
1 1/2 tablespoons curry powder1 teaspoons cinnamon
1 teaspoon ground cumin
2 bay leaves
1 1/2 cups red lentils, riced and picked over(in the natural-food section of supermarkets)
8 cups reduced-sodium chicken broth
3 tablespoons chopped fresh cilantro, or parsley
2 tablespoon lemon juice
2 tablespoons mango chutney
Salt & freshly ground pepper, to taste
1/3 cup plain nonfat yogurt
1. Heat oil in a heavy stockpot over medium heat, add onions and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves. Cook and stirring for about 5 minutes.
2. Stir in lentils and broth, bring t a boil. Reduce heat to low and simmer, partially cover, until the lentils are tender, about 45 minutes.
3. Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.
Per serving: 233 calories; 3 g fat; 0 g Sat; 2 g Mono; o mg Cholesterol; 35 g Carbohydrates; 18 g Protein; 13 g Fiber; 756 mg Sodium; 910 mg Potassium
2 Carbohydrate Serving / Exchanges: 1 1/2 starch, 1/2 vegetables, 1 1/2 very lean meat, 1/2fat
Tips: Try using Red lentils in soups, salads and vegetarian stews