ONLINE EXTRA — SOUP RECIPES: Pasta and Bean Soup . . . White Chili Soup . . . Czechoslovakian Cabbage Soup
By: Herald Staff Report,
Pasta and Bean Soup
1 tablespoon olive oil
1 cup sliced yellow onion
½ cup sliced carrots
1 cup sliced celery
2½ cups canned low-sodium diced tomatoes (including juice)
1 cup sliced cabbage
2 ounces uncooked fusilli pasta (1 cup)
1 tablespoon balsamic vinegar
1 tablespoon prepared horseradish
2 cups fresh spinach, washed 1 cup rinsed and drained
1 16-ounce can red beans
¼ pound lean smoked ham, cubed (about ¾ cup)
2 ounces shredded low-fat Cheddar cheese (½ cup)
Salt and freshly ground pepper
Heat olive oil in a large saucepan over medium-high heat. Add onion, carrots and celery. Saute 2 to 3 minutes. Add tomatoes and 3 cups water. Bring to a boil, lower heat to medium, cover and cook 5 minutes. Add cabbage and pasta. Raise heat and boil, uncovered, 8 to 10 minutes. Stir vinegar into horseradish. Add to soup with spinach, beans and ham. Boil 1 to 2 minutes, until spinach is wilted. Add cheese and salt and pepper to taste.
Yield: Serves 2.
Approximate nutritional analysis per serving: 532 calories, 22 percent of calories from fat, 13.3 grams fat (3.4 grams saturated, 5.8 grams monounsaturated), 33 milligrams cholesterol, 34 grams protein, 73.1 grams carbohydrates, 16.8 grams fiber, 752 milligrams sodium.
White Chili Soup
½ cup green onion, sliced
1 12-ounce can reduced-sodium chicken broth
1 12-ounce can evaporated skim milk
2 cups cooked chicken breast, cooked
2 16-ounce can navy beans
1 tablespoon cumin
1 tablespoon chili powder
1 teaspoon fresh garlic, crushed
1½ tablespoons cornstarch
Green chilies to taste
Microwave garlic and green onion for 3 minutes on high; set aside.
In large kettle, combine all ingredients, except cornstarch. Simmer over medium heat until hot.
Mix cornstarch with cold water and slowly add to chili until thickened, stirring constantly.
Garnish with chopped onion, fat-free sour cream and jalapenos.
Yield: Serves 6 (1½ cup servings).
Approximate nutritional analysis per serving: 430 calories, 263 milligrams sodium, 4 grams fat; 8 percent of calories from fat.
Czechoslovakian Cabbage Soup
1 head green cabbage, coarsely chopped
1 quart sauerkraut
1 onion, diced
3 cloves garlic, diced
2 stalks celery, diced
6 carrots, coarsely chopped
2 28-ounce cans whole tomatoes
2- to 3-pound chuck or buffalo roast or stew meat
1 teaspoon lemon juice
1 tablespoon sugar
½ cup fresh parsley, chopped
1 teaspoon Tabasco sauce
1 teaspoon salt
1 teaspoon pepper
1 teaspoon paprika
2 bay leaves
4 quarts water
Cook meat in water in soup pot until medium. Remove and cool. Put the rest of ingredients in water and bring to boil. Chop the meat into bite-size pieces and add to soup. Cook for 2 hours and serve.