Carrot and Parsnip Soup

Ingredients :

1 Tbsp. Unsalted Butter

1 Medium Onion, Peeled And Chopped

1 Celery Stalk, Trimmed And Diced

5 To 6 Medium Carrots, Peeled And Cut Into 1/4 Inch Dice

6 To 7 Medium Parsnips, Peeled And Cut Into 1/4 Inch Dice

1 Medium Potato Peeled And Cut Into 1/4 Inch Dice

1 Quart Vegetable Stock

Salt

Freshly Ground Pepper

2 Or 3 Sprigs Of Dill

Snipped Fresh Dill

Method :

1. Combine the butter and onion in a heavy 3-quart saucepan, cover, and place over low heat.

2. Cook for 5 minutes, or until the onion is translucent.

3. Add the celery, carrots, parsnips, potato, stock, salt and pepper to taste, and the sprigs of dill and bring to a boil over moderate heat. Cover, lower the heat, and simmer the soup for 20 to 25 minutes, or until the vegetables are soft.

4. Remove and discard the dill sprigs.

5. Serve with snipped fresh dill sprinkled over each serving.

To make the soup creamier alter the recipe using these instructions (this is the way I like the soup):

Use the same ingredients, but instead of dicing the celery, carrots, parsnips, and potato, slice them with the medium blade of a food processor. Cook according to directions.

When the vegetables are tender, strain them, reserving the broth. Remove the dill sprigs and puree the vegetables in the food processor fitted with the steel blade, adding about 1/2 cup of the broth while the machine is running.

Return the puree to the remaining broth and whisk to blend well. Reheat, if necessary, and serve sprinkled with snipped dill.

Makes 4 servings.

Nutritional Analysis :

Calories 188,

Fat 3.4 g,

Carbs 36 g,

Protein 6 g,

Fiber 7.2 g.

Points 3.

Quick Minestrone Soup

Ingredients :

1/4  Cup  Olive Oil

1 Small  Onion -- Coarsely Chopped

4 Garlic Cloves -- Crushed In A Garlic Press

6  Cups  Prewashed And Cut Kale -- About 4 Pounds Raw And Untrimmed

1  Pound  Frozen Mixed Italian Vegetables -- (1 Bag) Such As Zucchini, Green Beans, Cauliflower, And Broccoli

14 1/2  Ounces  Canned "Petite" Diced Tomatoes In Juice -- (1 Can)

1  Cup  Ditalini Pasta Or Small Elbow Macaroni

5 1/4  Cups  Reduced-Sodium Chicken Broth -- (42 Fl Oz)

2  Cups  Water

3/4 Teaspoon  Salt

1/2 Teaspoon  Black Pepper

19  Ounces  Cannellini Beans -- (1 Can) Rinsed And Drained

To Serve: -- Grated Parmesan (Optional)

Preparation Method :

1. Heat oil in a 5- to 6-quart heavy pot over moderately high heat until hot but not smoking, then cook onion and garlic, stirring occasionally, until golden, about 3 minutes. Add kale and sauté, stirring, 1 minute. Add frozen vegetables, tomatoes with juice, pasta, broth, water, salt, and pepper and simmer, uncovered, stirring occasionally, until vegetables are tender and pasta is al dente, about 10 minutes.

2. Meanwhile, transfer half of beans to a wide shallow bowl and coarsely mash with a fork or a potato masher, then stir mashed and whole beans into soup and simmer, stirring occasionally, until soup is slightly thickened, about 5 minutes. Season with salt and pepper.

Here's a hearty vegetable soup that doesn't take as long to make as the classic but is much better than what you'll find in a can.

Per Serving (excluding unknown items) : 

583 Calories; 

15g Fat (22.1% calories from fat); 

32g Protein; 

85g Carbohydrate; 

21g Dietary Fiber; 

0mg Cholesterol; 

426mg Sodium.  

Exchanges : 

5 1/2 Grain(Starch); 

2 Lean Meat; 

1/2 Vegetable; 

2 1/2 Fat.

Source : "Gourmet, October 2006"

Formatted by : Chupa Babi

* Exported from MasterCook *

Yellow Split Pea and Sweet Potato Soup

Ingredients :

8 1/2  cups  water
1 large  onion -- chopped (about 2 cups)
1 tablespoon  grated fresh ginger
2 cups  dried yellow split peas
2 medium  sweet potatoes -- peeled and cut into 1/2-inch chunks
1/2  cup  toasted pumpkin seeds


Preparation Method :

1. Bring 1/2 cup water to simmer in a large saucepan over medium-high heat.

2. Add onion and cook about 5 minutes or until translucent. Stir in ginger and cook 1 minute, stirring. 

3. Add remaining 8 cups water, peas and sweet potato cubes and bring to a boil. 

4. Reduce heat to a simmer, cover and simmer 1 hour. 

5. Uncover and continue to simmer 15 minutes. 

6. Carefully puree soup with a hand-held immersion blender or in batches in a food  processor until smooth and creamy. 

7. Garnish with pumpkin seeds.

Per Serving (excluding unknown items) : 

282 Calories; 

7g Fat (20.5% calories from fat); 

17g Protein; 

41g Carbohydrate; 

14g Dietary Fiber; 

0mg Cholesterol; 

22mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 1/2 Lean Meat; 

0 Vegetable; 

1 Fat.

Recipe By : Whole Foods Market

Source :  "Detroit Free Press, March 27, 2011"

Formatted by : Chupa Babi

* Exported from MasterCook *

Green Vegetable and Quinoa Soup

Ingredients :

1/2  cup  quinoa
1 cup  water
1/8 teaspoon  salt -- and 1/4 t.salt
1 tablespoon  olive oil
1 large  leek -- halved lenghtwise, well washed, and cut into 1/2-inch slices
1 large  onion -- coarsely chopped
1 cup  chopped celery
2 garlic cloves -- minced
2 cups  chopped peeled hothouse cucumber
1/2 teaspoon  dried thyme -- crumbled
1/2 teaspoon  dried rosemary -- crumbled
1/4 teaspoon  freshly ground black pepper
4 cups  broth
2  cups  frozen peas
1  cup  grated zucchini


Preparation Method :

1. Place the quinoa in a fine-mesh strainer and rinse under cold running water for 2 minutes. Transfer to a heavy medium saucepan. Add the water and 1/8 teaspoon salt and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 to 15 minutes, or until the quinoa is tender, the water is absorbed, and some of the grains start to uncoil. Remove from the heat and set aside, covered.

2. Meanwhile, heat the oil in Dutch oven over medium heat. Add the leek, onion, celery, and garlic, and cook, stirring often, or until the vegetables begin to shrink down.

3. Add the cucumber, thyme, rosemary, pepper, and 1/4 teaspoon salt and stir well. Lower the heat, cover and cook, stirring occasionally, for 10 minutes, or until the vegetables are very tender.

4. Add the broth and the cooked quinoa. Cover and bring to a boil over high heat. Reduce the heat to low and simmer, covered, for 5 minutes. Stir in the peas and zucchini. Cover and simmer for 5 to 7 minutes longer, or until the peas are heated through and the zucchini is tender.

Per Serving : 

131 cals (27% fat); 

4 g fat; 

20g carbs; 

4g dietary fat; 

5g protein; 

680 mg sodium;

Diet exchange : 

1 veg; 1 bread; 1/2 fat

Carb choices: 1

AuthorNote : Quinoa figures prominently in South American cuisine. It contains more protein than any other grain. You can find it in health stores and some grocery stores.

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook

Low Fat Creamy Tomato Soup

Ingredients :

2 tsp Soybean Oil
1 medium Onion, diced
1 cup Soymilk
1 (12 oz.) package firm lite silken Tofu
1 large Tomato, diced
1/2 tsp Salt
1/2 tsp chopped Garlic
1 tsp fresh Basil, chopped
1/2 tsp White Pepper

Directions :

1. Cook onion in sauce pan in oil for 3 minutes or until transparent. 

2. Add tomato and garlic, continuing to cook for 2-3 minutes. Add basil, salt, and pepper. 

3. Blend in Soy milk. Cook, stirring constantly, for 1 minute.

4. Remove from heat and cool briefly. Add in tofu.

5. Transfer to food processor and puree until smooth. Serve hot or chilled.

Yield : 3 servings. Serving size : 1 1/2 cup.

Per serving: 

181 calories,
8.5 g fat (0 g sat fat),
12 g protein (10 g soy protein),
17 g carbohydrate,
450 mg sodium,
0 mg cholesterol,
3 g dietary fiber.

Low Fat Winter Squash Soup

Ingredient

1. 2 tbsps. butter
2. 2 medium onions, chopped
3. 2 medium carrots, chopped
4. 2 cloves garlic, chopped
5. 1 cup tomato puree
6. 2 fresh, hot chilies, seeded and chopped
7. 2 1/2 lbs. butternut squash, peeled and cubed
8. 5 cup low-sodium, chicken broth (remove fat)
9. Pepper to taste
10. Very small amount of salt (optional)
11. Lime wedges

Preparation Method

1. In large, nonaluminum saucepan, warm butter over medium heat.
2. Stir in onions, carrots, garlic.
3. Cook for 3 minutes, then cover pan.
4. Lower heat and cook for 3 or 4 more minutes, until vegetables are very tender.
5. Stir in tomato puree, chilies, butternut squash and chicken broth.
6. Bring soup to simmer and cook for 30 minutes.
7. Mash squash pieces with potato masher or back of spoon (soup does not need to be completely smooth), season to taste (optional) and serve.
8. Pass lime wedges to be squeezed into each bowl.
9. Serve with corn bread.

Makes 8 servings.

Per Serving :

Calories 126,
Sodium 207 mg,
Fat 4 g,
Fiber 5 g,
Carbohydrates 23 g,
Cholesterol 8 mg,
Protein 4 g.

Points 2.

No Fat Soup : Lima Bean Barley Soup Recipe

Lima Bean Barley Soup

Ingredient

1. 1 cup large dried lima beans
2. 3 tbsps. coarse pearl barley
3. 6 cups low-sodium vegetable broth
4. 2 cups sliced portabella mushrooms
5. 1 cup onion, chopped
6. 2 tbsps. parsley, chopped
7. 1/2 cup celery, chopped
8. 1 cup carrots, diced

Preparation Method

1. Wash lima beans and barley separately in cold water.
2. Drain, and transfer to a soup kettle.
3. Add vegetable stock and remaining ingredients; cover and bring to a boil.
4. Cook over low-medium heat until lima beans are soft, about 2 hours. Serve hot.

Makes 8 servings.

Calories 100,
Fat 0g,
Cholesterol 0mg,
Sodium 360mg,
Carbohydrate 18g,
Fiber 4g.

Points 1.

Source : Low Fat Good Cooking

White Bean Sauce - 6 pts; 28g Carbohydrate; 7g Dietary Fiber

Makes 2 1/2 cups (Serves 10 one-quarter cups).

Ingredients :

15 ounces white beans -- (1 can) undrained
1/2 cup skim milk
3/4 cup vegetable stock
salt and freshly ground pepper

Method :

1. Pour the beans and their liquid, the milk, and the stock into a blender and whirl on high until a very smooth sauce forms, about 60 seconds.

2. Season with salt and pepper to taste.

3. Heat in a small saucepan and serve.

Saffron White Bean Sauce: Add 1/2 Teaspoon Saffron Threads To The Sauce Before Blending.

Rosemary-Flavored White Bean Sauce: Add 2 Teaspoons Coarsely Chopped Fresh Rosemary (Or 1/2 Teaspoon Crushed Dried Rosemary) To The Sauce Before Blending.

Light Mustard White Bean Sauce: Add 2 To 3 Tablespoons Dijon (Or Another Mustard Of Your Choice) To The Sauce Before Blending.

Per Serving (excluding unknown items):
158 Calories;
1g Fat (3.7% calories from fat);
11g Protein;
28g Carbohydrate;
7g Dietary Fiber;
trace Cholesterol;
135mg Sodium.

Exchanges:

2 Grain(Starch);
1/2 Lean Meat;
0 Non-Fat Milk;
0 Fat.

Description: "6 pts"

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

Formatted by Chupa Babi : "May 2009"

Less Fat Blueberry Freeze

By varying the amount of soymilk or rice milk, you can make this smoothie thick enough to with a spoon or thin enough to drink through a straw.

Ingredients :

1 cup frozen blueberries
1 cup frozen banana chunks
1 1/2 to 3 cups fortified vanilla soymilk or rice milk
1/4 cup apple juice concentrate

Directions:

1. Place all ingredients into blender.
2. Process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula.
3. Serve immediately.

Makes 3 to 4 cups.

Nutritional values:

Calories 111,
Fat 1 g,
Carbs 25 g,
Protein 2 g,
Sodium 18 mg,
Fiber 2 g.

Points 2.

Reduce Fat with Lemon Fruit Dip

Ingredients :

8 oz. Lowfat yogurt
1 tsp. Lemon juice
3 tsp. Brown sugar

Method :

1. Combine above ingredient.
2. Grate 1 tablespoon lemon peel into dip.
3. Refrigerate 2 hours before serving

Source : Low Fat Good Cook

Low Fat Creamy Potato Soup

Ingredients :

2 tbsps. reduced-calorie margarine
1 small onion, chopped
1 cup leeks, white part and 1 inch green, thinly sliced and rinsed well
1 lb. potatoes, peeled and diced
3 cups low-sodium vegetable broth
1 1/2 tsps. dried thyme leaves
1 cup skim milk
1 cup low-fat evaporated milk
salt and pepper to taste

Method :

1. In a large saucepan, melt the margarine; sauté the onion and leeks until translucent, about 10 minutes.

2. Add the potatoes and broth.

3. Bring to a boil.

4. Reduce the heat, partially cover the pan and simmer until the vegetables are tender (about 10 minutes).

5. Season with the thyme.

6. Allow to cool, then transfer the soup to a blender or food processor and purée.

7. Return soup to the pan.

8. Add the milks.

9. Heat thoroughly, stirring well, but do not boil.

10. Season with salt and pepper and serve.


Serving Size : 6 servings.

Nutritional values:

Calories 146,
Fat 3 g,
Carbs 21 g,
Sodium 177 mg,
Fiber 2 g

Points: 3.

Wet Reducing Soups :Corn, Tomato and Lime Soup

Ingredients :

1 1/2 tsps. olive oil
1/2 cup chopped onion
2 garlic cloves, finely chopped
1/2 to 1 jalapeno pepper, seeded and finely chopped
4 cups canned vegetable broth
3/4 cup canned diced tomatoes in juice
1 1/2 cups frozen corn kernels (about 10 oz)
3/4 tsp. ground cumin
1/4 teaspoon salt
1/4 cup chopped cilantro
3 tbsps. fresh lime juice
Salt, to taste

Directions:

Heat oil in large pot over medium heat.
Add onion and garlic.
Saute until onion is tender, about 8 minutes.
Add jalapeno pepper and sauté another minute.
Add broth, tomatoes, corn, cumin and salt and bring to boil.
Reduce heat and simmer for 15 minutes.
Stir in cilantro and lime juice.
Season soup to taste with salt.
Ladle soup into bowls and serve immediately.

Makes 4 servings.
Calories 129,
Protein 6 g,
Fat 4 g,
Carbohydrate 21 g,
Dietary Fiber 3 g,
Dietary cholesterol 4 mg,
Sodium 250 mg.
Points 2.

Low Fat Hearty Italian Bean and Pasta Soup

Serving Size : 8

Ingredients :

2 tablespoons olive oil
1 large cooking onion -- chopped
1 stalk celery -- sliced thinly
2 cloves garlic -- minced
4 cups chicken stock
1 small carrot -- scrubbed and sliced thinly
1 28-ounce can plum tomatoes -- broken up with fork
2 cups white pea beans -- soaked and cooked
OR
2 cups canned white pea beans -- drained and rinsed
1 cup spinach -- washed and coarsely chopped
1 small zucchini -- chopped
1/4 cup chopped fresh basil
OR
1 tablespoon dried basil
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1 1/2 cups uncooked pasta (rotini or fusilli)
1/4 cup grated Parmesan cheese
Salt and pepper -- to taste

Preparation Method :

1. In a large saucepan or Dutch oven, heat the olive oil over medium heat. Sauté the onion, celery and garlic until the onions are soft and translucent.

2. Add the chicken stock, carrot and tomatoes and simmer for 35 minutes.

3. Add the beans, spinach, zucchini, basil, parsley and oregano and continue to simmer for an additional 10 minutes.

4. Meanwhile, cook the pasta according to the package directions.

5. Drain pasta and add to soup.

6. Season soup with salt and pepper.

7. Serve soup with a spoonful of Parmesan cheese sprinkled over each bowl.

Per Serving (excluding unknown items):

238 Calories;
5g Fat (19.5% calories from fat);
10g Protein;
37g Carbohydrate;
6g Dietary Fiber;
2mg Cholesterol;
1146mg Sodium.

Exchanges:

2 Grain(Starch);
1/2 Lean Meat;
1 1/2 Vegetable;
1/2 Fat.

Source: "Ontario White Bean Producers"

Chicken Curry Soup - 4 pts, Carbs 21g, Fiber 2g

Makes 6 servings, 1 1/3 cups each
Active Time : 45 minutes
Total Time : 45 minutes

Ingredients :

1 tablespoon canola oil
1 large onion, chopped
4-5 cloves garlic, crushed
3 slices fresh ginger, peeled and lightly crushed
3 tablespoons curry powder, preferably Madras
½ cup white rice
2 bone-in chicken breasts (about 1 pound), skinned and trimmed
4 cups Homemade Chicken Broth (recipe follows) or reduced-sodium chicken broth
3 cups water
1 vine-ripened tomato, seeded and chopped
Salt & freshly ground pepper to taste
Lemon juice to taste
Finely chopped fresh cilantro or chives for garnish

Method :


1. Heat oil in a Dutch oven or soup pot over low heat. Add onion, garlic and ginger; stirring occasionally to prevent browning, cook until the onion is soft and translucent, 5 to 7 minutes. Add curry powder and rice; cook for 5 minutes longer.

2. Add chicken, broth and water. Bring to a boil, then lower heat to medium.. Simmer, stirring frequently, just until the chicken is no longer pink in the center, about 30 minutes. Transfer the chicken to a plate to cool.

3. Puree soup in batches in a food processor until smooth, adding water as needed for a creamy texture. Return soup to cleaned pot and heat again to a simmer.

4. Shred the chicken into small strips and add to the soup along with tomato; cook 3 minutes more. Season with salt and pepper. Just before serving, stir in lemon juice. Ladle into bowls and garnish with cilantro or chives.


Per serving:
197 calories; 5 g fat (1 g sat, 3 g mono); 37 mg cholesterol; 21 g carbohydrate; 17 g protein; 2 g fiber; 176 mg sodium; 271 mg potassium..

Nutrition bonus:
Selenium (23% daily value), Folate (16% dv). 1 1/2 Carbohydrate Servings

Exchanges:
1 starch, 1 vegetable, 1 1/2 lean meat

Curry powder, fresh ginger and garlic infuse this chicken soup with lots of flavor.


Source : EatingWell Magazine
Formatted by : Chupa Babi

Low Fat Soup Recipes - Alphabet Soup

Ingredients :

2 tsp. Olive Oil
1 sm. onion, chopped
2 garlic cloves, chopped/minced
1 qt. tomato juice (low sodium)
1 sm. potato, cut into chunks
1 carrot, cut into chunks
1 celery stalk, sliced (incl. top)
2 tsp Italian Herbs
1/8 tsp. black pepper
1/2 cup alphabet pasta or other small pasta (shells, etc.)
1 cup finely chopped greens (spinach, kale, collard)
1 15-oz can kidney beans, including liquid

Method :

1. Heat oil in a large pot. Add onion & garlic. Cook over med-high heat until onion is soft, about 5 mins.

2. Add tomato juice through pepper. Cover and simmer until tender, about 20 mins.

3. Add pasta through beans in liquid. Simmer until greens & pasta are tender, about 15 mins.

NOTE: You may add extra tomato juice or water if thinner soup is desired.

Source: pcrm.org

Fat Burner Soup Recipe - Spinach & Cheese Tortellini Soup

Ingredients :

9 cups reduced-sodium chicken broth
1 pound frozen or fresh cheese tortellini
1/2 cup chopped green onion, white and part of green
8 cups fresh spinach leaves, lightly packed
6 tablespoons shredded Parmesan cheese
Spices to taste (optional) such as pepper, ground nutmeg, parsley flakes

Preparation Method :

1. Add chicken broth to a large saucepan and heat until it boils; stir in tortellini and return to a gentle boil. Reduce heat to LOW; cover saucepan and simmer, stirring occasionally, until tortellini are tender (about 5 minutes).

2. Stir in green onion and spinach leaves. Cover saucepan, and simmer soup for a few more minutes. Add spices to taste, if desired.

3. Ladle soup into bowls and top each serving with a tablespoon of shredded Parmesan.

Yield: 6 servings

Per serving:
285 calories,

17 g protein,

37 g carbohydrate,

8 g fat,

3.5 g saturated fat,

2 g monounsaturated fat,

2 g polyunsaturated fat,

36 mg cholesterol,

4.5 g fiber,

460 mg sodium.

Calories from fat: 25%.

Bean Soup Diet - White Bean Soup with Greens

Makes 6 servings

Ingredients :

1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red pepper flakes, for garnish

Instructions :
1. Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before the greens cook in the soup. It is not necessary to cut the greens, because they will break apart as they cook in the soup.)

2. Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt until the soup has finished cooking, or it may become too salty.)

3. Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information:
79 calories
2 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
6 g protein
4 g fiber
1,008 mg sodium

Low Fat Soup Recipes - Chicken with Tarragon Cream Sauce

Ingredients :

Juice of 1 lemon
1/3 cup heavy cream
1/2 teaspoon kosher salt, divided
1 teaspoon plus 1/2 cup all-purpose flour, divided
1 teaspoon plus 1 tablespoon butter, divided
3 large boneless, skinless chicken breasts (about 1 1/2 pounds), trimmed
1/4 teaspoon ground white pepper
1 teaspoon peanut or canola oil
1 cup reduced-sodium chicken broth, divided, plus more as needed
1/2 cup frozen peas, thawed
3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish

Method :

1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside.

2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.)

3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don't run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.

4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a
time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.

5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.

NUTRITION INFORMATION: Per serving:

231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrate; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.

Nutrition bonus:
Selenium (31% daily value), Vitamin C (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat

Shrimp Soup Recipes - Shrimp and Snow Pea Soup

Number of Servings: About 6 cups (48 oz/1.4 liters), 4 servings

Ingredients :

12 ounces (360 g) medium shrimp, peeled
3 tablespoons mirin (Japanese seasoning wine)
2 tablespoons low-sodium tamari soy sauce
1 teaspoon minced fresh ginger
1/2 teaspoon dark sesame oil
1 teaspoon cornstarch
3 green onions
4 1/2 cups (36 fl oz/1 liter) plus 2 tablespoons defatted low-sodium chicken broth
4 quarter-size slices peeled fresh ginger
3 ounces (90 g) Chinese rice stick noodles
4 ounces (120 g) fresh snow peas, trimmed and cut in half lengthwise (about 1 cup)

Preparation :

1. Using a sharp knife, slice shrimp along the back almost to other edge to reveal the dark vein. Remove the vein and rinse shrimp. Place in a bowl and toss with 2 tablespoons of the mirin, 1 tablespoon of the tamari, the minced ginger and sesame oil. Cover with plastic wrap and refrigerate for 30 minutes.

2. Combine cornstarch and 2 tablespoons of the chicken broth; stir well and set aside.

3. Thinly slice the green onions, keeping the white parts and green parts separate.

4. Combine the remaining 4 1/2 cups (36 fl oz/1 liter) broth, 1 tablespoon mirin, 1 tablespoon tamari, ginger slices, and the sliced white part of the onion in a large saucepan. Heat over medium-high heat until the broth begins to boil. Cover, reduce the heat, and simmer for 10 minutes.

5. With kitchen shears, snip rice sticks into shorter lengths. Add the rice sticks, shrimp and snow peas to the soup and return to a boil over high heat. Reduce the heat to low and simmer for 2 minutes. Add the cornstarch mixture and cook, stirring constantly, until slightly thickened.

6. Ladle the soup into bowls and sprinkle each with minced green onion tops.

Nutritional Information :
Calories 233, Carbohydrate 36 g, Fat 1.6 g, Fiber 1 g, Protein 18 g, Saturated fat 0.3 g, Sodium 575 mg

Fat Burner Soup Recipe - Purple Gazpacho Soup

4 servings

Ingredients :

4 or 5 large ripe tomatoes (cherokee purple or black krim tomatoes) peeled, seeded & chopped
1/2 medium serrano pepper, minced
5 cloves garlic, minced
2 medium cucumbers, peeled, seeded and diced
4 stalks celery, diced
1 medium red bell pepper, seeded and diced
1 medium red onion, peeled and thinly sliced
2-3 small ripe but slightly firm Haas avocados, peeled and cubed
4 cups tomato vegetable juice
2 Tbl. each fresh lemon juice and lime juice
2 Tbl. medium-acid red wine vinegar and/or aged balsamic
2 Tbl. fresh basil, chopped
2 Tbl. fresh Italian parsley, chopped
1 Tbl. fresh cilantro, chopped
1/2 cup best-quality extra-virgin olive oil
tabasco sauce to taste
kosher salt and ground black pepper to taste

Method :

1. Combine all of the vegetables in a large bowl. Add the tomato juice, lemon juice and vinegar and stir very briefly. Stir in the fresh herbs and season with salt and pepper to taste.

2. Chill the soup for at least one hour before serving. Remove from the refrigerator, stir, let sit for 15 minutes before serving.

~ OPTIONAL-

Serve sprinkled with 1fresh red rubin basil flowers and lemon basil flowers (just the sweet soft flower parts not the husks)

variations:

~ replace purple tomatoes with tomatoes of your choosing

Author: Robert Donaghey of Vista, California
Source: 7 MINUTE CHEF - Volume 1
Formatted by : Chupa Babi in MC

ChupaNote: used the Spicy V8 and yellow tomatoes rather than purple. Used a fair amount of harissa instead of hot sauce.