Chilled Cucumber Soup
Make cucumber soup even more refreshing by adding naturally tart yogurt. Yogurt, plus the nonfat sour cream in this recipe, makes this soup a substantial and satisfying starter course for lunch or dinner. Or add a punch of lemon zest to create a tangy palate cleanser between courses.
Preparation time: 20 minutes
Cooking time: 15 minutes
Yield: 4 servings
Ingredients:
Nonstick cooking spray
1 large or 2 small cucumbers, peeled, seeded, and cut into 1.4-inch slices (2 cups)
2 shallots, minced
1.4 cup white wine
2 cups low-sodium chicken broth
1.4 teaspoon pepper
1.8 teaspoon salt
1.2 cup nonfat sour cream
1.2 cup plain nonfat yogurt
4 fresh dill weed sprigs
Step 1
Coat a large skillet with the cooking spray and place over medium heat until hot. Saute the cucumber and shallots, tossing or stirring frequently until soft and translucent (about 5 minutes).
Step 2
Stir in the wine and chicken broth. Bring to a boil and simmer for 10 minutes. Add the pepper and salt. Continue to simmer for 2 minutes. Remove from heat.
Step 3
Place the contents of the skillet in an electric blender or a food processor, cover, and process until smooth.
Step 4
Pour the mixture into a bowl. Let cool slightly. With a wire whisk, stir in the sour cream and yogurt. Cover and chill. Garnish with the dill weed sprigs.
Per serving: Kcalories 66 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 3mg; Sodium 186mg; Carbohydrate 10g (Dietary Fiber 1g); Protein 5g.
Exchanges: 1.2 vegetable, 1.2 nonfat milk
Cauliflower Parmesan Soup
This soup is warm, hearty, and perfect for a cool day. We substitute 2 percent milk, which has just enough fat to prevent curdling, in place of cream. The 2 percent milk has reduced this soup’s fat content by nearly 50 percent. Remember to always try to use a lowfat version of dairy products.
This dish is reminiscent of a creamy potato soup, with far fewer calories and starch. Cauliflower, a cruciferous vegetable high in vitamin C and fiber, can be a great substitute for potatoes in many traditional recipes. Try using cauliflower next time you are about to whip up a batch of mashed potatoes. You may be pleasantly surprised not only with the taste but also with the modest effect this dish has on your blood sugar.
Preparation time: 15 minutes
Cooking time: 40 to 45 minutes
Yield: 4 servings
1 head cauliflower cut into chunks
2 shallots, chopped
3 cups 2 percent milk
1.2 cup grated Parmesan cheese
2 tablespoons lemon juice
2 tablespoons honey
1.2 teaspoon kosher salt
1.2 tablespoon pepper
Step 1
In a large pot, place the cauliflower, shallots, and milk and bring to a boil. Reduce heat to a simmer until the cauliflower is tender, about 35 minutes.
Step 2
Transfer to a blender and puree until smooth (always be extra careful when blending hot liquids), or use a rotary beater to achieve a smooth consistency. While the soup is blending, add the cheese and process until smooth. Finish by adding the lemon juice, honey, salt, and pepper.
Per serving: Kcalories 216 (From Fat 59); Fat 7g (Saturated 4.g); Cholesterol 23mg; Sodium 324mg; Carbohydrate 28g (Dietary Fiber 3g); Protein 14g.
Exchanges: 2 vegetable, 1 medium-fat meat, 1 reduced fat milk
Vegetable Soup
When you prepare vegetable soup, first add the items that require longer cooking (such as beets and carrots) and later add quick-cooking ingredients (such as spinach and tomatoes). You’ll have all your vegetables just where you want them, done to perfection when your soup is finished. However, this procedure does require your time and attention.
Another way to make sure that all the vegetables finish cooking about the same time is to cut the longer-cooking ones (such as potatoes) into smaller pieces and the faster-cooking types (such as squash) into larger chunks.
Preparation time: 15 minutes
Cooking time: 30 minutes
Yield: 4 servings
Nonstick cooking spray
1.2 cup diced onions
1.2 cup diced celery
1.2 cup diced carrots
1 cup diced fresh yucca
1.2 cup diced fresh tomatoes
1.2 cup diced zucchini
1 bay leaf
1.8 teaspoon thyme
1.2 teaspoon oregano
2 cups low-sodium chicken broth
1.8 teaspoon white pepper
Steps 1
Choose a large pot with a tightly fitting lid. Coat the pot with the nonstick spray and cook, stirring constantly, the onions, celery, and carrots until the onions are translucent (about 5 to 7 minutes). You can spray the pot with additional cooking spray or add a little stock or water if the vegetables begin to stick or burn. Add the yucca, tomatoes, zucchini, bay leaf, thyme, oregano, chicken broth, and white pepper and stir to combine.
Steps 2
Bring the vegetable soup to a boil over high heat, uncovered, and then simmer, covered, for 20 minutes.
Steps 3
Remove the bay leaf and serve immediately as a light lunch or mini meal.
Note: Adding salt is optional, but it does increase the sodium level.
Per serving: Kcalories 124 (From Fat 10); Fat 1g (Saturated 1g); Cholesterol 2mg; Sodium 85mg; Carbohydrate 26g (Dietary Fiber 3g); Protein 3g.
Exchanges: 1 starch, 2 vegetable
Potato Leek Soup
This soup is great basic comfort food. Leeks (which look sort of like overgrown green onions) must be sliced and then soaked and washed thoroughly to remove dirt and sand deep down in the bulb.
Swish sliced leeks around in a bowl of cold water. Soak them for a few minutes until the dirt and grit settle to the bottom of the bowl. Lift the leeks out of the water and drain on a paper towel. Repeat the procedure again with fresh water.
Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 4 servings
Ingredients:
Nonstick cooking spray
1 large leek, chopped and rinsed (donft use
the dark green part of leek)
2 cups potatoes, peeled and cut into 1.4-inch
cubes
2 cups low-sodium chicken broth
1.4 teaspoon pepper
1.8 teaspoon salt
Step 1
Coat a large pot with cooking spray and place over medium heat until hot. Add the leeks. Saute until soft and translucent.
Step 2
Add the potatoes and chicken broth. Bring to a boil and simmer for 10 to 15 minutes, until the potatoes are cooked. Add the pepper and salt. Continue to simmer for 2 minutes. Remove from the heat.
Step 3
Place half of contents of the pot into a blender, cover, and process until smooth.
Step 4
Carefully pour the blender mixture back into the pot with the remaining broth and potatoes. Stir together with a wire whisk. Bring back to a simmer.
Per serving: Kcalories 87 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 2mg; Sodium 134mg; Carbohydrate 17g (Dietary Fiber 2g); Protein 3g.
Exchanges: 1 starch, 1.2 vegetable