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Bread, Soup, Chili & Stews: Winter's Wonderful Comfort Foods
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Soup of the evening, beautiful soup! -Lewis Carroll
Recipes Cornmeal & Cheddar Buttermilk Biscuits Italian Sausage Vegetable Soup
Here's news that should put a smile on every dieter's face. Those who add soup to their daily diet are more successful at losing weight than those who don't. In a study at the University of Pennsylvania, researchers monitored weight loss in two groups of dieters -- those who ate soup and those who didn't. After ten weeks, those who ate soup every day lost an average of 20 percent of their extra weight, while those who didn't eat soup lost only 15 percent. The researchers discovered that the soup eaters, no matter how diverse their other eating habits, consumed fewer calories in a day's time than those who didn't eat soup. Weight loss experts say that the fact that soup eaters eat less isn't all that surprising. No matter how thick and filling, soup is still made up largely of water, so it's generally not calorically dense. Also, soup often contains lots of vegetables, which also helps keep calories low. Perhaps even more important, soup is served hot, so we tend to eat it slower than we do their foods. And therein lies a tactic that weight loss experts have been encouraging dieters to practice for years! By eating slowly, it's easier to stretch a meal out to 20 minutes -- the amount f time it takes the brain to signal the stomach that enough has been eaten. Source: The Lose Weight Naturally Cookbook, by Sharon Claessens and the Rodale Food Center, ©1985 by Rodale Press, Inc.
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"Soup's on" are two of the
cheeriest words you can hear on a cold blustery day. There's nothing like a steaming bowl
to warm and nourish you. It's also a great, easy way to get additional vegetables and
grains into your diet at this time of year. Soup can be thin or thick -- from a light broth to a hearty chowder. Serve it as a first course, a main course or even a snack. You can incorporate all kinds of nutritious ingredients. And because you consume the cooking liquid, soup helps preserve the nutrients that might otherwise be lost during preparation. Stocks are the foundations of flavor in homemade soups. Vegetable stock and degreased chicken or fish stock provide the basis for a wide variety of lowfat soup delights. Make a zucchini soup by simmering slices of zucchini, carrots and sautéed onion in chicken stock seasoned with tarragon. After about 20 minutes, puree the soup; add lowfat milk, salt, black pepper and a pinch of cayenne. Heat through gently before serving. Bean soups are hearty fare. Try a white bean soup, made by placing cooked Great Northern beans into chicken stock with onion, celery and carrot, leek, bay leaf and thyme. Simmer for half an hour, then add a whole garlic bulb and some salt. Continue to simmer for one hour more, then drain the beans and discard all the vegetables except the garlic. Puree a third of the beans and all of the garlic, then return to the pot. Reheat and fold in chopped tomatoes than have been cooked briefly with olive oil and parsley. Cook for two minutes more and serve sprinkled with black pepper and parsley. Another easy soup idea is vegetable barley, made by sautéing barley, chopped onion, diced carrots and celery until the onion is tender, then simmering the mixture in chicken stock for an hour or until the barley is tender. Or taste the flavors of the Middle East in a fruited lentil and rice soup, made by sautéing onion, garlic, carrots, celery and bell pepper. Next, add beef stock, lentils, basmati rice, peeled and diced tomato, parsley and lemon juice, and simmer for 45 minutes. Add golden raisins, chopped dried apricots and ground cumin and simmer 15 minutes more, or until the lentils and rice are tender. AICR
CONFETTI CHOWDER 1 cup diced carrots In a Dutch oven coated with nonstick cooking spray, sauté carrots, zucchini, broccoli, onion and celery for about 5 minutes or until crisp-tender. Sprinkle flour, pepper and sugar over vegetables; mix well. Stir in milk and broth; cook and stir until thickened and bubbly. Add corn, ham, peas and pimientos; cook and stir utnil heated through. Remove from the heat; stir in cheese until melted. Makes 8 Servings (2 Quarts). Per (1-Cup) Serving: 163 Cal; 5 g Total Fat (3 g Sat Fat); 18 g Carb; 21 mg Cholesterol; 341 mg Sodium; 15 g Protein. Exchanges: 1 Starch; 2-1/2 Lean Meat; 1 Fat.
CHEESY POTATO CHOWDER Vegetable cooking spray Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add green onions, red pepper, and jalapeño pepper; sauté until tender. Combine cornstarch and 1/4 cup water; stir until smooth. Stir in remaining 3-3/4 cups water. Add cornstarch mixture to pan. Stir in potato, bouillon granules, salt, and white pepper. Bring to a boil; reduce heat and simmer, uncovered, 10 minutes, stirring constantly. Add corn, and cook an additional 15 minutes, stirring occasionally. Add 3/4 cup plus 2 tablespoons cheese; stir until cheese melts. To serve, ladle chowder into individual bowls, and sprinkle evenly with remaining 2 tablespoons cheese and parsley. Makes 7 (1-cup) Servings. Per (1-cup) Serving: 158 Cal; 3 g Total Fat (2 g Sat Fat); 30
g Carb;
ITALIAN
SAUSAGE-VEGETABLE SOUP 6 ounces Italian-flavored turkey sausage Cook turkey sausage in a large saucepan over medium-high heat until browned, stirring to crumble. Drain; wipe drippings from pan with a paper towel. Return sausage to pan, and add salt and next 4 ingredients; bring to a boil. Cover, reduce heat to medium-low, and cook 5 minutes. Add macaroni; cover and cook 10 minutes or until macaroni is tender. Makes 7 (1-cup) Servings. Per Serving: 147 Cal; 3 g Total Fat (1 g Sat Fat); 22 g Carb;
15 mg Cholesterol; 339 mg Sodium; 8 g Protein. Exchanges: 1/2 Starch;
MEDITERRANEAN
SEAFOOD CHOWDER 1-1/2 cups chopped sweet yellow or red peppers In a large saucepan or Dutch oven, sauté the peppers, onion and garlic in oil until tender. Add the next nine ingredients; bring to a boil. Cover and simmer for 15 to 20 minutes or until rice is tender. Add shrimp and cod; cover and simmer for 2 to 4 minutes or until shrimp turn pink and fish flakes easily with a fork. Makes 10 (1-cup) Servings. Per (1-cup) Serving: 187 Cal; 4 g Total Fat (1 g Sat Fat); 25 g Carb; 44 mg Cholesterol; 433 mg Sodium; 12 g Protein; 3 g Fiber. Exchanges: 2 Lean Meat; 1 Starch; 1 Fat.
CHICKEN BARLEY SOUP 1 broiler-fryer chicken (3 pounds), cut up In a large kettle, cook chicken in water until tender. Cool broth and skim off fat. Bone and skin the chicken and cut into bite-size pieces; return to kettle along with remaining ingredients. Cover and simmer for at least 1 hour or until vegetables and barley are tender. Remove bay leaf before serving. Yield: 5 (1-cup) Servings. Per (1-cup) Serving: 259 Cal; 5 g Total Fat; 22 g Carb; 89 mg Cholesterol; 127 mg Sodium; 31 g Protein. Exchanges: 2-1/2 Lean Meat; 1 Starch; 1 Veg; 1 Fat.
CUBAN BLACK BEAN SOUP 1 pound dried black beans Sort and wash beans; place in a large Dutch oven. Cover with water to a depth of 2 inches above beans; let soak 8 hours. Drain beans, and return to pan. Add 9 cups water, 2 cloves garlic, and salt; bring to a boil. Cover partially; reduce heat, and simmer 2 hours or until beans are tender. Add chopped green pepper and next 6 ingredients to beans; bring to a boil. Reduce heat, and simmer, partially covered, 30 to 45 minutes or until vegetables are tender, stirring occasionally. Ladle soup into individual bowls. Top each serving with 2 tablespoons Marinated Rice. Makes 2-1/2 Quarts or 10 (1-cup) Servings. Per (1-cup) Serving with Rice: 190 Cal; 1 g Total Fat; 36 g Carb; 00 mg Cholesterol; 183 mg Sodium; 11 g Protein; 7 g Fiber. Exchanges: 1 Starch; 1 Very Lean Meat; 3 Veg. MARINATED RICE 2/3 cup cooked brown rice (cooked w/o salt or fat) Combine all ingredients in a medium bowl, stirring well. Cover and chill at least 3 hours. Yield: 1-1/4 Cups.
EASY LAMB & GREEN
BEAN STEW 1-1/2 lbs. boneless lamb stew meat, cut in 1-inch cubes String and cut green beans, wash and drain. Brown lamb in butter; add onion wedges and sauté until yellow and soft. Add seasonings. Combine beans with meat and onions. Cover, reduce heat and simmer for 15 minutes. Add water and cook over low heat approximately 1 hour, or until meat is tender. Turn into vegetable dish or casserole and serve over rice. Makes 6 servings. Per Serving (w/o rice): 199 Cal; 5g Fat; 27g Carb; 12g Protein; 27mg Cholesterol; 426mg Sodium. Exchanges: 1/2 Starch; 1 Meat; 3-1/2 Veg; 1/2 Fat.
HOOSIER CHILI 2 pounds extra-lean ground beef In a large Dutch oven or soup kettle, brown beef until no longer pink. Add onion, celery, green pepper and garlic. Continue cooking until vegetables are tender. Add all remaining ingredients except last two; bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours, adding macaroni for last half hour of cooking time. Stir in the beans and heat through. Yield: 12 Servings. Per (1-Cup) Serving: 255 Cal; 13 g Total Fat; 23 g Carb; 45 mg Cholesterol; 68 mg Sodium; 18 g Protein. Exchanges: 2 Meat; 1-1/2 Veg; 1 Starch; 2-1/2 Fat.
HEARTY NAVY BEAN SOUP 3 cups (1-1/2 pounds) dry navy beans Rinse and sort beans. Cover with cold water and soak overnight. Drain beans and place in a large soup kettle or Dutch oven. Add tomatoes with liquid, onion, ham, broth, water and pepper. Bring to a boil. Reduce heat; cover and simmer until beans are tender, about 1-1/2 hours. Add more water if necessary. For a thicker soup, beans may be puréed in a food processor or blender and then returned to the kettle and heated through. Garnish with parsley. Yield: 10 Servings. Per Serving: 265 Cal; 3 g Total Fat; 41 g Carb; 10 mg Cholesterol; 373 mg Sodium; 19 g Protein. Exchanges: 2-1/2 Starch; 1 Lean Meat; 1 Vegetable; 1/2 Fat.
CHILI VERDE 3/4 pound lean boneless round steak, cut into 1-inch cubes Combine first 5 ingredients in a Dutch oven coated with cooking spray. Cook over medium-high heat, stirring constantly, until meat is browned. Add tomatoes and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 1 hour or until meat is tender, stirring occasionally. Serve over rice; garnish, if desired. Yield: 8 Cups. Per (1-cup) Serving: 295 Cal; 3 g Total Fat (1 g Sat Fat); 38 g Carb; 52 mg Cholesterol; 345 mg Sodium; 3 g Fiber; 23 g Protein. Exchanges: 2 Starch; 2 Veg; 3 Very Lean Meat; 1/2 Fat.
BELL PEPPER-CHEESE
CHOWDER 2 Tbsp margarine Melt margarine in a large Dutch oven over medium-high heat. Add red bell pepper and next 5 ingredients; cook, stirring constantly, 5 minutes or until tender. Combine flour, milk, and chicken broth, stirring until smooth. Gradually stir into vegetable mixture; cook, stirring constantly, until thick and bubbly. Stir in mustard and next 4 ingredients; gradually add cheese and beer, stirring until cheese melts. Garnish, if desired, and serve immediately. Yield: 10 Cups. Per (1-cup) Serving: 167 Cal; 7 g Total Fat (3 g Sat Fat); 16 g Carb; 14 mg Cholesterol; 395 mg Sodium; 10 g Protein; 1 g Fiber. Exchanges: 1/2 Starch; 1 Veg; 1/2 Lean Meat; 1/2 Milk; 2 Fat.
VEGETARIAN CHILI 1 medium green pepper, chopped In a Dutch oven, sauté green pepper, onion and garlic in oil until tender. Stir in all remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until rice is cooked, stirring occasinally. If thinner chili is desired, add additional water. Yield: 11 Servings. Per 1-Cup) Serving: 191 Cal; 2 g Total Fat; 38 g Carb; 00 mg Cholesterol; 616 mg Sodium; 7 g Protein. Exchanges: 2 Starch; 2 Veg; 1 Lean Meat.
DARK RYE BREAD Dry Ingredients: 1-1/2 cups rye flour Wet Ingredients: 1 cup low fat buttermilk Preheat oven to 350°F. Grease or spray-coat a large (9- x5- x3-inch) loaf pan. Combine the dry and wet ingredients. This makes a thick, heavy batter. Spoon it into the prepared loaf pan and let it sit for 15 to 20 minutes. Bake for 45 to 50 minutes. Let the bread cool for 10 minutes before removing it from the pan. Makes 13 servings. Per Serving: 174 Cal; 6 g Total Fat; 27 g Carb 2 mg
Cholesterol;
SESAME SEED BREAD Dry Ingredients: 2 cups whole wheat flour, OR 2-1/2 cups unbleached flour Wet Ingredients: 1/4 cup vegetable oil (such as canola) Preheat oven to 350°F. Grease or spray-coat a small loaf pan. Combine the dry ingredients. Beat together the wet ingredients. Combine the wet and dry ingredients. Spoon the batter into prepared loaf pan. Bake for 40 to 50 minutes. Let the bread cool for 5 to 10 minutes before removing it from the pan. Serve warm or cold. Makes 12 servings. Per (1-Slice) Serving: 185 Cal; 9 g Total Fat; ; 22 g Carb; 41 mg Cholesterol; 184 mg Sodium; 5 g Protein. Exchanges: 1 Bread; 1-1/2 Fat.
SOUR CREAM CORN BREAD Dry Ingredients: 1 cup cornmeal Wet Ingredients: 1/2 cup plain, nonfat yogurt Preheat oven to 375F degrees. Butter or spray-coat an 8- or 9-inch baking pan. Mix together the dry ingredients. Beat together the wet ingredients. Combine the dry and wet ingredients. Spoon into the prepared baking pan. Bake for 10 minutes at 375°F; then reduce the heat to 350°F and bake for 15 minutes more. Serve warm, directly from the baking pan. Or, let it cool for 10 minutes, then remove it from the pan. Makes 12 servings. Per Serving: 134 Cal; 4 g Total Fat; 20g Carb; 24 mg
Cholesterol;
HEARTY BROWN BREAD 2 cups low-fat buttermilk (2%) Preheat oven to 350ºF. Spray a 9-1/2 x 5-1/2-inch loaf pan with vegetable spray. In a large bowl, combine all of the ingredients and stir until blended. Spoon into the prepared pan. Bake for 1 hour, or until it tests done by putting a baking straw or toothpick in the center and it comes out clean. Leave the bread in the pan, on a wire rack, for 10 minutes. Then take a table knife and go around the edges of the pan to loosen the bread; turn it out on the rack to finish cooling. Makes 12 Slices. Per Slice: 139 Cal; <1 g Total Fat; 31g Carb; 00mg Cholesterol; 321 mg Sodium; 4 g Fiber; 4 g Protein. Exchanges: 2 Starch.
YOGURT PARSLEY BISCUITS 2 cups all-purpose flour Preheat oven to 450ºF. An ungreased baking sheet will be needed. In a shallow mixing bowl, combine the flour, baking powder, salt and baking soda. Cut in the margarine until the mixture resembles a coarse cornmeal. Make a well in the center of the mixture and add the yogurt and parsley. Stir quickly with a rubber spatula until the dough leaves the side of the bowl. Turn out on a floured surface and knead lightly until the dough is smooth. Roll out 1/2-inch thickness. Cut out biscuits with a 2-inch biscuit cutter and place on ungreased baking sheet. Bake 12 to 15 minutes. Makes about 16 biscuits. Per Biscuit: 77 Cal; 2 g Fat; 13 g Carb; Trace Chol; 248 mg
Sodium;
CORNMEAL &
CHEDDAR BUTTERMILK BISCUITS 1 cup unbleached white flour Preheat oven to 425ºF degrees. Spray-coat one large or two small baking sheets. Stir together the flours, cornmeal, baking powder, baking soda, and salt in a medium-size bowl. Cut the butter into the flour mixture with a pastry blender until it resembles coarse cornmeal. Mix the honey with the buttermilk, and pour it into the flour mixture, stirring just until blended. Fold in the cheese. On a floured surface, roll the dough into a 1/2-inch thickness. Dip a 3-inch biscuit cutter or jar lid in flour and cut out the biscuits, flouring the cutter again as needed. Reroll the dough, and cut out as many biscuits as you can. Place the biscuits on the prepared baking sheet, 2 inches apart, and bake for 10 to 12 minutes, until lightly browned. Serve immediately. Makes about 15 biscuits. Per Biscuit: 148 Cal; 5 g Total Fat; 21 g Carb; 8 mg
Cholesterol;
WHOLE WHEAT BRAN BREAD 2 cups whole wheat flour Preheat oven to 375ºF. Spray a 9- x 5- x 3-inch loaf pan with vegetable cooking spray. In a large bowl, combine all dry ingredients. Stir in egg, yogurt and oil until well blended. Turn into prepared loaf pan and bake 35 to 40 minutes, or until cake tester inserted in center comes out clean. Cool 10 minutes in pan, then remove and cool on wire rack. Makes 12 Slices. Per Slice: 188 Cal; 6 g Total Fat; 31 g Carb; 30 mg Cholesterol; 206 g Sodium; 3 g Fiber; 5 g Protein. Exchanges: 2 Starch; 1 Fat.
POTATO BISCUITS 1/2 cup instant mashed potato flakes Preheat oven to 450ºF. Combine potato flakes, sugar, margarine and hot water; mix well. Add cold water and baking mix, stirring until well blended. Add a little more cold water if needed to make a soft dough. Turn onto a floured surface; knead about 10 times. Roll dough to 1/2 to 3/4-inch thickness; cut with a 2-inch biscuit cutter. Place on an ungreased baking sheet. Bake for 13 minutes, or until lightly browned. Yield: 16 Biscuits. Per Biscuit: 119 Cal; 5 g Total Fat (1 g Sat Fat); 16 g Carb; Trace Cholesterol; 308 mg Sodium; 2 g Protein. Exchanges: 1 Starch; 1 Fat.
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