Broccoli and Chicken Noodle Soup

If the broccoli florets are large, break into smaller pieces at the stalk instead of chopping them; they'll cook more quickly. Count on having dinner on the table in about 40 minutes, and serve this soup the moment it's done for the best results. In fact, if you wait, you'll find it gets thicker with time. If you have leftovers, you will want to thin the soup with a little chicken broth or milk to the desired consistency.

Yield 10 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 2 cups chopped onion
• 1 cup presliced mushrooms
• 1 garlic clove, minced
• 3 tablespoons butter
• 1.1 ounces all-purpose flour (about 1/4 cup)
• 4 cups 1% low-fat milk
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 4 ounces uncooked vermicelli, broken into 2-inch pieces
• 2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
• 4 cups (1-inch) cubed cooked chicken breast
• 3 cups small broccoli florets (8 ounces)
• 1 cup half-and-half
• 1 teaspoon freshly ground black pepper
• 3/4 teaspoon salt

Preparation

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly. Add pasta to pan; cook 10 minutes. Add cheese to pan, and stir until cheese melts. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated.

Nutritional Information

Calories:317

Fat:12.3g (sat 6.8g,mono 2.9g,poly 0.9g)

Protein:27.5g

Carbohydrate:23.8g

Fiber:1.9g

Cholesterol:74mg

Iron:1.6mg

Sodium:723mg

Calcium: 179mg

Holly Kapherr, Cooking Light, MARCH 2009

Dumpling Noodle Soup

(Adapted from Serious Eats)

Makes about 2 servings

2 cups vegetable broth
1/2 tablespoon soy sauce
2 scallions, sliced
1 clove garlic, minced
1 1/2-inch sized piece of ginger, peeled and minced
4-5 dumplings, depending on size
1 package ramen noodles (flavor is unimportant as you toss out that packet)
1 bunch baby bok choy
Toasted sesame oil for drizzling

Bring the broth, soy sauce, ginger, and garlic to a boil over medium heat. Reserve some raw scallions for topping the soup.

Add the noodles and cook for about 2 minutes or until they begin to loosen up. Add the dumplings and cook for an additional 2-3 minutes until they are warmed through. Stir in the bok choy and cook for another minute.

Divide among soup bowls and top with scallions. Drizzle lightly with sesame oil.

From Dishing Up Delights.

Beef Stew with Red Wine Sauce

Ingredients:

2 pounds beef from the flatiron part of the shoulder
1 tablespoon butter (could substitute to make CF)
2 tablespoons olive oil
Salt
Pepper
1 cup finely chopped onion
1 tablespoon finely chopped garlic
1 tablespoon flour (I used rice flour)
1 bottle of red wine
2 bay leaves
1 sprig fresh thyme
15 cipollini or pearl onions
15 cremini mushrooms
15 baby carrots
5-ounce piece of pancetta (I could only find pre-sliced pancetta)
1/4 cup water
Dash of sugar
Chopped fresh parsley

Directions:

- Buy about 2 pounds of beef from the flatiron part of the shoulder. Remove the skin or sinew from the top. Alternatively, use lean beef chuck in the same manner.
- Cut the meat into 8 pieces.
- Preheat the oven to 350°.
- Melt 1 tablespoon of butter with 1 tablespoon of olive oil in a cast-iron pot that is attractive enough for the table.
- Arrange the meat in one layer in the pot, and season it with salt and pepper. Cook on top of the stove over high heat for about 8 minutes, browning the meat on all sides.
- Add 1 cup of finely chopped onion and 1 tablespoon of finely chopped garlic.
- Cook over moderate heat for an additional 5 minutes, stirring occasionally.
- Add 1 tablespoon of flour.
- Mix in well so that the flour doesn’t form lumps. Stir in 1 bottle of red wine. Add 2 bay leaves, a sprig of fresh thyme, salt and pepper and bring to a boil. Stir well and cover.
- Place the pot in the oven and continue to cook for about 1 1/2 hours; the meat should be soft and tender and the liquid properly reduced.

(The recipe can be prepared to this point up to a day ahead.)

- Bring the pancetta and 2 cups of water to a boil in a saucepan and simmer for about 30 minutes; drain. (I skipped this step because I had pre-sliced pancetta and it didn’t seem like it would work well.)
- Cut the pancetta into 1/2-inch slices and then cut the slices into 1-inch-wide lardons. (I just sliced up the pancetta in to small strips.)
- Combine the onions, mushrooms, carrots and pancetta in a skillet with 1 tablespoon of olive oil, 1/4 cup of water and a good dash each of sugar, salt and pepper.
- Bring to a boil and simmer, covered, for about 15 minutes; at this point, there should be practically no water left.
- Uncover and cook over high heat, sautéing the vegetables until nicely browned on all sides, about 4 minutes.
To serve, mix some of the vegetables and lardons into the stew and sprinkle the rest on top as a garnish.
- Add a little chopped fresh parsley and serve.

From Gluten-Free Sox Fan blog.

Herbed Fish and Red Potato Chowder

If you can't find halibut, substitute cod or other flaky white fish. Serve with bread.

Yield 4 servings (serving size: 2 cups)

Ingredients

• 2 bacon slices
• 3 cups diced red potato (about 1 pound)
• 1 cup chopped onion
• 3 tablespoons all-purpose flour
• 2 (8-ounce) bottles clam juice
• 2 cups 2% reduced-fat milk
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 12 ounces skinless halibut fillets, cut into 1-inch pieces
• 2 tablespoons chopped fresh flat-leaf parsley

Preparation

Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan. Reserve 1 tablespoon drippings in pan; discard remaining drippings. Cool bacon, and crumble. Set bacon aside. Add potato and onion to drippings in pan; sauté 3 minutes or until onion is tender. Add flour to pan; cook 1 minute, stirring constantly. Stir in clam juice; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until potatoes are tender. Stir in milk; bring to a simmer over medium-high heat, stirring constantly (do not boil). Stir in thyme, salt, pepper, and fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Stir in parsley. Sprinkle with bacon.

Nutritional Information

Calories: 307 (24% from fat)

Fat: 8.1g (sat 3.5g,mono 3g,poly 0.9g)

Protein: 24.4g

Carbohydrate: 33.9g

Fiber: 2.5g

Cholesterol: 57mg

Iron: 2.2mg

Sodium: 611mg

Calcium: 198mg

Melanie Barnard, Cooking Light, NOVEMBER 2006

Basic Beef Stew with Carrots and Mushrooms

A crowd-pleaser, this recipe is justifiably a classic. Purchase precut lean stew beef, or cut lean beef sirloin or chuck into bite-sized pieces. White potatoes, not to be confused with baking potatoes, are waxy in texture and hold up well in soups and stews; you can substitute red potatoes. Halve any mushrooms that are larger than 1 1/2 inches.

Yield 8 servings (serving size: about 1 cup)

Ingredients

• 1 tablespoon olive oil, divided
• 1 pound small cremini mushrooms
• Cooking spray
• 2 cups chopped onion
• 3 garlic cloves, minced
• 1/3 cup all-purpose flour (about 1 1/2 ounces)
• 2 pounds lean beef stew meat, cut into bite-sized pieces
• 3/4 teaspoon salt, divided
• 1 cup dry red wine
• 1 tablespoon chopped fresh thyme
• 2 (14-ounce) cans less-sodium beef broth
• 1 bay leaf
• 2 cups (3/4-inch) cubed peeled white potato (about 1 pound)
• 1 1/2 cups (1-inch) slices carrot (about 12 ounces)
• 1/2 teaspoon freshly ground black pepper
• Fresh thyme sprigs (optional)

Preparation

Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture.

Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; sprinkle with 1/8 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture and 1/8 teaspoon salt.

Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.

Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in remaining 1/2 teaspoon salt and pepper. Discard bay leaf. Garnish with thyme sprigs, if desired.

Nutritional Information

Calories: 303 (29% from fat)

Fat: 9.8g (sat 3.2g,mono 4.7g,poly 0.6g)

Protein: 26.4g

Carbohydrate: 26.8g

Fiber: 2.3g

Cholesterol: 71mg

Iron: 3.9mg

Sodium: 494mg

Calcium: 54mg

Jeanne Kelley, Cooking Light, JANUARY 2006

Moroccan Pumpkin Soup (Chorbat al qara'a)

This is a French–influenced variation of a popular seasonal pumpkin soup, and it makes a fine first course for any dinner spread or as part of a Moroccan meal. While fresh pumpkin is more traditional in this recipe, butternut squash is easy to prepare and a good alternative.

3 1/2 cups (1-inch) cubed peeled fresh pumpkin or butternut squash (about 1 1/4 pounds)
2 cups organic vegetable broth (such as Emeril's)
1 3/4 cups diced yellow onion
1 cup water
1 teaspoon Ras el Hanout
3/4 teaspoon kosher salt
1/2 teaspoon ground coriander
1/2 cup whole milk
1 tablespoon butter
8 teaspoons plain yogurt
1/4 cup chopped fresh cilantro

1. Combine first 7 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender.

2. Place half of squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed mixture into a large bowl. Repeat procedure with remaining squash mixture. Return pureed mixture to pan over low heat. Add milk and butter to pan; cook 3 minutes or until thoroughly heated. Serve with yogurt and cilantro.

Yield: 8 servings (serving size: about 2/3 cup soup, 1 teaspoon yogurt, and 1 1/2 teaspoons cilantro)

CALORIES 91 ; FAT 2.3g (sat 1.3g,mono 0.6g,poly 0.1g); CHOLESTEROL 6mg; CALCIUM 84mg; CARBOHYDRATE 17.4g; SODIUM 392mg; PROTEIN 2.2g; FIBER 2.8g; IRON 0.9mg

Cooking Light, JANUARY 2009

Golden Winter Soup

Leeks and potatoes provide the base for this hearty vegetable soup, and butternut squash adds a hint of sweetness. Gruyère toasts add a salty note.

Yield 8 servings

Ingredients

* 2 tablespoons butter
* 5 cups (1/2-inch) cubed peeled butternut squash (about 1 1/2 pounds)
* 2 cups (1/2-inch) cubed peeled russet potato (about 12 ounces)
* 1 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 2 cups sliced leek (about 2 medium)
* 4 cups fat-free, less-sodium chicken broth
* 1 cup half-and-half
* 12 ounces baguette, cut into 16 slices
* 3/4 cup (3 ounces) shredded Gruyère cheese
* 3 tablespoons chopped chives
* Freshly ground black pepper (optional)

Preparation

Preheat broiler.

Melt butter in a large Dutch oven over medium-high heat. Add squash, potato, salt, and pepper to pan; sauté 3 minutes. Add leek; sauté 1 minute. Stir in broth; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Place half of potato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Stir in half-and-half. Cover and keep warm.

Arrange bread slices in a single layer on a baking sheet; sprinkle evenly with cheese. Broil bread slices 2 minutes or until golden. Ladle 1 cup soup into each of 8 bowls; top each serving with about 1 teaspoon chives. Serve 2 bread slices with each serving. Garnish with freshly ground black pepper, if desired.

Wine note: This is one vegetable soup that can easily handle a lighter red wine. Stick with the French theme and look for bargains from Burgundy, like Louis Jadot Pinot Noir 2005 ($20). This wine has pretty red berry fruit, great balance, and gentle tannins that make it ideal for lower-fat dishes. The underlying earthy, leathery flavors bring out the rustic nuances of the potatoes and squash. —Jeffery Lindenmuth

Nutritional Information

Calories: 329 (30% from fat)
Fat: 10.9g (sat 6.2g,mono 3g,poly 0.9g)
Protein: 12.8g
Carbohydrate: 46.7g
Fiber: 4.8g
Cholesterol: 30mg
Iron: 3.2mg
Sodium: 813mg
Calcium: 217mg

Barbara Kafka, Cooking Light, JANUARY 2008

Chicken-Vegetable Soup

Yield: 8 servings.

1 (6-pound) roasting chicken
8 cups water
2 1/2 cups chopped celery (about 4 stalks)
2 cups thinly sliced leek (about 2 large)
1 1/2 cups (1/2-inch) cubed parsnip (about 8 ounces)
1 1/2 cups (1/2-inch) cubed carrot (about 8 ounces)
1 1/2 cups (1/2-inch) cubed turnip (about 8 ounces)
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1 tsp chopped fresh dill (optional)
8 ounces egg noodles

Remove and discard giblets and neck from chicken. Remove and discard skin from chicken; trim excess fat. Split chicken in half lengthwise; place in a Dutch oven. Cover with 8 cups water; bring to a boil. Cook 10 mins. Skim fat from surface of broth; discard fat. Add celery and next 4 ingredients (through turnip) to pan, stirring well; bring to a boil. Reduce heat, and simmer 30 mins or until vegetables are almost tender, stirring occasionally. Remove chicken from bones; shred chicken with 2 forks to yield 6 cups meat. Discard bones. Simmer vegetable mixture 10 mins or until tender. Return shredded chicken to pan. Stir in salt, pepper, and dill, if desired.

Cook noodles according to package directions, omitting salt and fat. Place 1/2 cup noodles in each of 8 bowls; top each serving with 1 1/2 cups chicken mixture.

Jan/Feb 2008 "Cooking Light"

Chestnut Soup with Truffles

This elegant soup is from the restaurant above food emporium Julius Meinl.

Serves 6.

3 T butter
1 cup chopped shallots
1/4 cup chopped celery
2 7.41-ounce jars vaccum-packed whole chestnuts (about 3 cups)
3 1/2 cups (or more) low-salt chicken broth, divided
1/4 cup whipping cream
Cayenne pepper
White truffle or truffle oil

Melt butter in heavy large saucepan over medium heat. Add shallots and celery; saute until tender, about 8 minutes.

Add chestnuts; toss to coat. Add 3 cups broth; bring to boil. Cover; reduce heat to medium-low. Simmer 15 minutes to blend flavors. Using slotted spoon, remove 1/2 cup chestnuts from pan; chop coarsely.

Transfer chopped chestnuts to small bowl; set aside.

Working batches, puree soup in blender. Return to pan. Mix in 1/2 cup broth and cream. Thin with additional broth, if desired. Season to taste with salt and cayenne pepper.

do ahead Can be made 1 day ahead. Cool soup slightly, then cover and chill. Cover and chill reserved chestnuts.
Rewarm chopped chestnuts in microwave or in small skillet over medium heat. Bring soup to simmer. Ladle soup into bowls. Top with chestnuts. Shave truffle over or drizzle with truffle oil.

From Bon Appetit, December 2007.

Golden Beet Soup

Serves 8.

6 T (3/4 stick) pareve margarine
9 1/2-inch diameter golden beets, peeled, cut into 1/2-inch cubes (8 to 9 cups), green tops reserved
4 1/2 cups chopped onions
4 tsp minced peeled fresh ginger
1 T finely grated lemon peel
6 cups (or more) low-salt chicken broth
2 to 3 T fresh lemon juice

Melt margarine in large pot over medium heat. Add beets, onions, ginger, and lemon peel. Cover; cook 15 minutes, stirring occasionally. Add 6 cups broth and bring to a boil. Cover; reduce heat and simmer until beets are very tender, 1 hour. Remove from heat; let stand 20 minutes.

Puree soup in blender in batches until smooth. Return puree to pot. Add 2 T lemon juice to soup and thin with more broth., if desired. Season with salt, pepper, and more lemon juice.

Slice enough beet greens to measure 3/4 cup. Microwave greens 1 minute to wilt; place in blender. Add 3/4 cup soup; puree greens until smooth.

do ahead Can be made 1 day ahead. Cover soup and puree separately; chill. Rewarm both separately before using.

Ladle soup into bowls. Drizzle some of greens puree over soup and serve.

From Bon Appetit, December 2007

Chilled Cucumber Soup

Personally, I halve the amount of garlic in this recipe, my system can't handle it. It's got kick!

Serves 8
Vegetarian

6 cucumbers, unpeeled (peel, if waxed)
1 1/2 tsp salt
4 oz. (125 g) walnuts, toasted
6 cloves garlic, cooked for 1 minute in boiling water and peeled
1/4 cup champagne vinegar (or white wine vinegar)
few drops of Tabasco (hot chili sauce)
4 cups plain yogurt (regular or low-fat)
1/2 cup minced chives or scallions (spring onions)
2 tsp walnut oil (suggested, but can substitute olive oil)
freshly ground white pepper
additional yogurt for garnish (optional)
additional minced chives for garnish (optional)

Cut cucumbers in half lengthwise and remove seeds with a teaspoon. Cut into 1-inch slices and toss with salt. Let sit 1 hour at room temperature. Rinse well and drain.

In a food processor combine cucumbers, walnuts, garlic, vinegar, Tabasco, and yogurt. Process well.

Stir in chives, olive oil and walnut oil. Chill for at least six hours before serving.

Add a dollop of yogurt and a sprinkle of chives to the individual bowls.

Gazpacho

1 1/2 quarts

Peel & dice: 3 tomatoes, 2 cucumbers, 1 med. onion, 1/4 bell pepper (or 1 tsp dried flakes).
2 cans Snap & Tom
3 T tarragon vinegar
1/3 cup veg. or olive oil
salt & pepper
tobasco to taste
1 T chopped chives
3 T chopped parsley
3 T lemon juice
1 tsp paprika
pinc of basil & tarragon
Serve cold.