good housekeeping soups & stews: 150 delicious recipes
TRANSCRIPT
soups&stews
soups&stews
150DELICIOUSRECIPES
HEARSTBOOKSAdivisionofSterlingPublishingCo.,Inc.
NewYork/Londonwww.sterlingpublishing.com
TheGoodHousekeepingCookbookSealguaranteesthattherecipesinthiscookbookmeetthestrictstandardsoftheGoodHousekeepingResearch
Institute,asourceofreliableinformationandaconsumeradvocatesince1900.Everyrecipehasbeentriple-testedforease,reliability,and
greattaste.
PublishedbyHearstBooksAdivisionofSterlingPublishingCo.,Inc.
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GoodHousekeeping
RosemaryEllis EditorinChiefRichardEisenberg SpecialProjects
DirectorSusanWestmoreland FoodDirector
SusanDeborah AssociateFoodGoldsmith Director
DeliaHammock NutritionDirectorSharonFranke FoodAppliances
Director
(Australia)Pty.Ltd.P.O.Box704,Windsor,NSW2756Australia
ISBN978-1-58816-549-7
SterlingISBN13:978-1-58816840-5
CoverPhotos:Frontcover:AnnStratton;
Backcover,top:BrianHagiwara;backcover
bottom,lefttoright:QuentinBacon,Alan
Richardson,BrianHagiwaraSpine:AntonisAchilleos
InteriorPhotos:AlanRichardson:
CreamyAsparagusSoup,OvernightBeefStew,Oyster-CornChowder,
VegetableSoupwithBowTiesandDill;AnnStratton
LeekConsomméwithHerbs,
TomatoandRiceSoup,AsianChicken-Noodle
Soup,ChickenSoupwithRice,ThaiChickenandCoconut
Soup,CountryBeefandVeggie
Soup,CountryBorschtStew,RusticLambStew,
CornandShrimpChowder,CreamyItalianWhite-Bean
Soup,CaribbeanBlack-BeanSoup,GazpachowithCilantro
Cream;AntonisAchilleos:
ThePerfectChicken-NoodleSoup;
BrianHagiwara:FrenchOnionSoup
Gratinée,
CarrotandAppleSoup,CoqauVin,
BeefStewwithRedWine,Macaroni,Cabbage,and
BeanSoup,Gazpacho;
CharlieSimokaitis:YellowSquashandBasil
Soup;MarkThomas:
SpringRamenChickenSoup,
ChickenandVegetableStewwithChiveDumplings,SpanishBeefStew,
Latin-StyleBraisedBeef,SalsaBeefStew,
RoastedChileandTomatilloStew,
PorkandPosoleStew,MoroccanLambwith
Couscous,PeruvianFisherman’sSoup,
CaliforniaCioppino,SeafoodStew,
VietnameseNoodleSoup,ChilledButtermilkandCorn
Soup,ChilledCucumberSoup;
MonicaBuck:BarleyMinestronewith
LightPesto,BeefandWheatBerryChili;
QuentinBacon:Sweet-PotatoandPeanut
Stew,Moroccan-StyleChicken
Stew,OssoBucoExpress;
RitaMaas:SpicedPumpkinSoup,CurriedVegetableStew;
SangAn:ButternutSquashSoupwith
ParsnipsandApples;StevenMarkNeedham:
MisoSoup,MoroccanVegetableStew,MexicanChickenSoup,
South-of-the-BorderChickenSoup,
ChickenBouillabaisse,BeefandWildMushroom
Stew,ShrimpandSausageGumbo,
MusselSoup,PastaePiselli,
MinestronewithPesto;WilliamSteele:
ChestnutandAppleSoup
BookDesignbyRenatoStanisic
LibraryofCongressCataloging-in-PublicationData
Goodhousekeeping:150deliciousrecipesfromtheeditorsofGood
housekeepingmagazine.p.cm.
Includesbibliographicalreferencesandindex.
ISBN978-1-58816-549-7(alk.paper)1.Soups.2.Stews.I.Goodhousekeeping
(NewYork,N.Y.)TX757.G5652007641.8’13—dc22
1098765432
CONTENTS
FOREWORD
SIMPLYDELICIOUSSOUPSANDSTEWS
1VEGETABLES
2CHICKEN
3BEEF,PORK&LAMB
4FISH&SHELLFISH
5PASTA&BEAN
6CHILLED&FRUIT
INDEX
METRICCONVERSIONCHART
I
FOREWORD
WelcometoGoodHousekeeping’sSoupsandStews
SusanWestmorelandFoodDirector,Good Housekeeping s thereanything more welcoming thanthearomaofasimmeringsoupor
stew? A staple of Americankitchens since the arrival of ourforebears, these heart-warmingclassics fit right into today’s busylifestyle, and for good reasons:They are easy to put togetherwithwhatever is on hand and in manycases require only a fewingredients; they are versatileenough to meet your family’stastes; theyareusually low-fat andlow-calorie; they mind themselves
on the stove once assembled; theycan be made ahead and taste evenbetter when reheated; and theyconstituteabalancedmeal thatcanbewarmedandservedonebowlata time if your family doesn’t allshow up for dinner at the samemoment.Whilesoupsandstewsarea perfect choice for family fare,don’t forget them when planningthemenuforyournextparty.Inviteguests to help themselves from apotortwoofsimmeringsoupforano-fuss get together, surround asteaming casserole of stew withbowlsofeasygarnishesforastress-freebuffet,orkeepapotofsouporchili simmering on the side of thegrill to accompany burgers orsteaks. In the Good Housekeepingkitchenswealwayssaythatyoucantell the best recipes by the numberof splashes on the page. We haveselectedourveryfavoriterecipestofill the pages of GoodHousekeeping’sSoupsandStewsinthe hope that you will take it intoyour kitchen, use it to createwonderful memories for yourfamily and friends, and leavesplashesoneverypage.
E
SIMPLYDELICIOUSSOUPSANDSTEWS
asytomakeandfullofflavor,soupsandstewsareanAmericantraditionthathas survived through thecenturiesbecause theseonepotmealscanadapt totheneedsandtastesofthetime,whatevertheymaybe.Inlargecast-ironpots
overopenfires,colonistscookedwhateverseafoodorgametheycouldfindwithanyavailablevegetablesandflavoringstoprovidetheenergyneededtosurvivein an unfamiliar world. A few centuries later these early combinations havebecomeregionalclassicsacross thecountry.Eighteenth-andnineteenth-centuryimmigrants brought European, Asian, and South American ingredients andrecipes to our repertoire of slow-simmered sustenance. Twentieth-centuryconveniencessuchastherefrigerator,freezer,slowcooker,pressurecooker,andmicrowavehavemadeawiderselectionofingredientsavailablethroughouttheyear andoffer easieror fastermethodsof soupand stewpreparation.Twenty-first-century innovationhas led to the creationof soup and stewcombinationsthatare in tunewith thenewmillenniumyetareasenticingandcomfortingastheoriginals that inspired them.GoodHousekeeping’sSoupsandStewsbringsyou the best of all these possibilities: New World classics, internationalfavorites,andthelatestfromtoday’smoststylishtables.Sogetintothekitchen,pulloutyourbiggestpotandalong-handledspoon,selectsomeingredientsfromyourpantryandrefrigerator,andstartcooking.
SouporStew,EitherOneMeansaGreatMeal’sontheWayWhen you get right down to it, soups and stews have more similarities thandifferences.Bothcanbemadefromaninfinitelarderofingredients,canprovideasatisfyingmealwithonlyonepot towash,andcountonaflavorful liquid tobringoutthebestineachcomponent.Makingsoupsandstewsisjustabouttheeasiest thing you can do in the kitchen. It requires very little equipment: Allyou’ll need is a large, heavy stock pot, saucepan, orDutch ovenwith a lid; along-handled spoon; somepot holders; and a cutting board and sharp knife toprepare the ingredients. You’ll probably find that everything else you need is
alreadyinyourpantryorrefrigerator.Preparingsoupsandstewsdoesn’trequireany fancy cooking techniques: Just combine the required ingredients, simmerthemfortheprescribedtime,anddon’tletthemburn.Soupsarelooselydefinedasanykindofmeat,fish,orvegetablescookedand
served in a generous amount of liquid. The name supposedly comes from thefactthatcenturiesagosoupswereeatenbysoppingthemupwithbread.Soupscan be abundantly filledwith chunky ingredients as are chowders or gumbos;pureedtothethick,satinysmoothnessofabisqueorcreamsoup;orcompletelyclear like bouillon or consommé. And as for ingredients, the children’s storyStone Soup reminds us that there is always something in the cupboard orrefrigerator that can be used to make a delicious soup. Depending on theirheartiness,theycanbeservedasafirstcourseoranentréeforlunchordinner.While soups are usually served hot, there are some cool classics such asVichyssoiseandGazpachothatcan’tbeoverlooked.Fruitsoupsarearefreshingexceptiontothedefinition.Theyareusuallynotcookedatall,providetheirownflavorful liquid,andareas likely toappearonadessertmenuason the listofstarters.Stewsgettheirnamefromthecookingmethodthatproducesthem—stewing.
Thefactorthatmostdistinguishesthemfromsoupsistheamountofliquidused.They are usually cooked in only enough liquid to cover and tenderize theingredients.Unlikesoups,stewsareusuallythickenedandservedhotwithjustadrizzle of sauce made from the stewing liquid. Although today stews can bemade quickly with tender meats or just a variety of vegetables, they wereoriginallymadewithtoughercutsofmeat,poultry,orgamethatrequiredalongcooking time to become tender and flavorful.Regional specialties such as thesouthern classic Brunswick stew or the Great Lakes region’s fish boilsdevelopedfromtheneedtofeedacrowdwithfoodsthatwerelocallyavailable.Although making soups and stews is so easy it requires no prior cooking
experience, aswe tested these recipes in theGoodHousekeepingkitchenswediscoveredsomeways tomake theexperience faster,easier,moreeconomical,andalwayssatisfying.Hereareourthoughts:
PlanAhead•While low-sodium canned broths provide an essential head start on busy
evenings, a supply of homemade stock in the freezer isworth spending a fewhoursonawinterweekendwatchingitsimmer.• Keep a container in your freezer and collect small amounts of leftover
vegetables, meat, poultry, broth, and vegetable cooking liquid to add to yournext pot of soup. Deglaze the pan in which you cooked burgers, steaks, orchicken;cooltheliquid,andaddittoyourfrozensoupcollection.• If your garden produces a surplus of tomatoes, peppers, celery, or green
onions,rinse,patdry,chop,andfreezethemin½cupamounts.Addthem,stillfrozen,tosoupsandstews.Usewithinsixmonths.•Forsoups,sauces,andstews,pureeherbsinablenderorminifoodprocessor
withalittlewater.Freezetheminanice-cubetraythatmakessmallcubes.Oncefrozen,storethecubesinafreezer-weightzip-tightplasticbag.(Donotusethismethodwithrosemary;theflavorwillbetooconcentrated.)•When preparing soups and stews, double the recipe and freeze some for a
busy evening. Cool the soup or stew in containers, uncovered, at least 30minutesinrefrigeratororuntilwarm.Covercontainerstightly;labelandfreezeuptothreemonths.
HeadfortheKitchen• Read the recipe and check to make sure you have all the ingredients (or
suitablesubstitutes)calledforbeforeyoustartcooking.•Thesectionsofbeefmostoftenusedforstewsandpotroastsaretheround,
thechuck, theforeshank,andthebrisket. Ifyoursupermarketdoesn’thavetheexactcutofbeefyourrecipecallsfortrytopickanothercutfromthesamepartoftheanimal.Forexample,ifarecipecallsforabonelessroundrumproast,youcanuseanotherroundroastofequivalentweight,butdon’tsubstitutechuckforroundbecausetheflavorandcookingtimemaydiffer.•Checkthecookingtimetomakesureitfitswithinyourschedule.Youmight
want to prepare long-cooking soups or stews the night before, so they can bepulledfromtherefrigeratorandwarmedinahurrythenextdaywhenyouneedthem.•Selectaheavycookingpotsothatthesouporstewwon’tburnandonethat
willholdthevolumeofthesouporstewwithanextrainchofbubbleroomatthetop.Atight-fittinglidwillpreventevaporationandlossofflavor.•Ifyoucan’tkeepaneyeonyoursouporstew,plantoprepareitinaslow
cookerfollowingthemanufacturer’sdirectionsor inaDutchovenorcasserolewithalidina325°Foven.•Toensurethebestresults,alwaysusestandardmeasuringequipment.Don’t
betemptedtousetablewareformeasuring;usestandarddrymeasuringcupsfordryingredients,glassmeasuringcupsforliquids,andstandardmeasuringspoonswhenmeasuringtablespoonsandteaspoons.• If a recipe calls for fresh herbs and you only have dried, use of the
amountlisted(e.g.,for1tablespoonofafreshherb,substitute1teaspoondried).•Whenusingdriedherbs,besuretheyarefresh.Itisbesttobuythesmallest
containerofdriedherbspossible,astheybegintoloseflavorassoonastheyareopened.Driedherbsshouldbeusedwithinsixmonthsofpurchase.
SimmerandServe•Sautéingmeat, vegetables, herbs, and spices gently before adding them to
thecookingliquidwillenhancetheirflavor.Iftheyaretobeaddedneartheendof the cooking time, use a separate pan to sauté vegetables and herbs, anddeglazethepanwithsomeofthebrothsonoflavorislost.•Tobrownthemeatperfectly,drythemeatwellwithpapertowels,heatalittle
oiluntil it’sveryhot,andaddthechunksinsmallbatches.Thisway,moisturecanevaporateandthepieceswillsear,notsteam.• Bring the liquid to a boil with the ingredients that will need the longest
cooking time, then reduce the heat and cook gently until they are just tender.Then add quick-cooking vegetables and herbs, and cook just until they aretender.•While the easiestway to remove fat from soups and stews is to chill them
overnightanddiscardthelayerofsolidfatthatformsonthesurface,ifyouarein ahurry, youcan remove fat fromhot soupor stewbyplacing ice cubesorseverallettuceleavesonthesurfaceforseveralminutesthenremovingthem.•Ifyoursouporstewistoosalty,peelandquarterapotatoandsimmerinthe
souporstewfor10to15minutes;removebeforeserving.Thepotatowillabsorbsomeoftheexcesssalt.• Serve hot soups and stews in warmed dishes and cold soups in chilled
dishes.
VEGETABLES
MisoSoup
MisoSoup
A light, spicy broth brimming with fresh vegetables and chunks of nutritioustofu.
PREP:25MINUTESCOOK:35MINUTESMAKESABOUT9½CUPSOR6MAIN-DISHSERVINGS
1tablespoonvegetableoil2largecarrots,peeledandthinlysliced2garliccloves,minced1smallonion,cutinto¼-inchpieces1tablespoongrated,peeledfreshginger½smallheadnapacabbage(Chinesecabbage),about½pound,cutcrosswiseinto½-inch-thickslices(about4cups)¼teaspooncoarselygroundblackpepper1tablespoonseasonedricevinegar
6cupswater1package(16ounces)firmtofu,drainedandcutinto½-inchcubes¼cupredmiso(seenote),dilutedwith¼cuphottapwater2greenonions,trimmedandsliced
1.In5-quartDutchoven,heatoilovermediumheat.Addcarrots,garlic,onion,and ginger and cook, stirring occasionally, until onions are lightly browned,about10minutes.2. Add cabbage, vinegar, pepper, and water; heat to boiling over high heat.Reduce heat to low; cover and simmer until vegetables are tender, about 20minutes.3.Stirintofuandmiso;heatthrough,about2minutes.Toserve,sprinklewithgreenonions.
Eachserving:About185calories,14gprotein,13gcarbohydrate,10gtotalfat(1gsaturated),0mgcholesterol,510mgsodium.
Note:Miso comes in a variety of flavors, colors, and textures that fall intothreebasiccategories:red,whichhasastrongflavor;golden,whichismild;andwhite,whichismellowandslightlysweet.Misocanbepurchasedinhealth-foodstoresandAsianmarkets.
Mushroom-BarleyMisoSoup
Simmermeaty shiitake mushrooms, creamy barley, and vegetables in a brothmadewithmiso.
PREP:20MINUTESCOOK:ABOUT1HOURMAKESABOUT10CUPSOR6MAIN-DISHSERVINGS
8cupswater,plusabout1cuptoaddlater1package(1ounce)driedshiitakemushrooms
1tablespoonoliveoil3carrotspeeledandcutinto¼-inchpieces1mediumonion,chopped2garliccloves,minced1tablespoongrated,peeledfreshginger½cuppearlbarley½teaspoonsalt¼teaspooncoarselygroundblackpepper1½poundsbokchoy,trimmedandchopped
6tablespoonsdarkredmiso1tablespoonbrownsugar
1.In2-quartsaucepan,heat4cupswatertoboilingoverhighheat.Inmediumbowl,pourboilingwateroverdriedshiitakemushrooms; let stand15minutes.With slotted spoon, remove mushrooms. Rinse to remove any grit; drain onpaper towels.Cutstems frommushroomsanddiscard; thinlyslicecaps.Strainliquid through sieve lined with paper towels into 4-cup glass measuring cup.
Addenoughwatertoequal4cups;setaside.2. In nonstick 5-quart Dutch oven, heat oil over medium heat until hot. Addcarrots, onion, andmushrooms and cook until vegetables are tender, about 15minutes.Addgarlicandgingerandcook1minutelonger.3. Add barley, salt, pepper, reserved mushroom liquid, and additional 4 cupswater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilbarleyistender,about40minutes.4.Addbokchoy;heattoboilingovermedium-highheat.Reduceheattolowandsimmer,uncovered,untilbokchoyhaswiltedandistender-crisp,5to7minutes,stirringoccasionally.5.Withladle,transfer½cupbrothtosmallbowl.Addmisoandbrownsugar;stiruntilsmooth.6. RemoveDutch oven from heat; stir inmisomixture. (Never boilmiso; itsdelicateflavorandnutrientswillbedestroyedbyhighheat.)
Eachserving:About170calories,7gprotein,29gcarbohydrate,4gtotalfat(0gsaturated),0mgcholesterol,985mgsodium.
Tip:MakingtheMostofMisoMiso,theintenseJapanesesoybeanpastethatpunchesupsoupsanddressings,iscoming into its own in American kitchens. A little goes a long way towardaddingawonderfuldepthofflavortohealthyfoods.Soldinsmall tubsorjarsathealth-foodstoresandAsianmarkets, thishigh-
protein,peanutbutter–likepasteismadefromcookedsoybeans,salt,water,andkoji (amoldcultivated inabarley, rice,or soybeanbase)and fermented for6months to 3 years. The type of grain base, amount of koji, and length offermentation affect the color (from pale golden to dark brown) and flavor—sweet,mild,salty,earthy,ormeaty.Texturesrangefromsmoothtochunky.Highheatandboilingchangemiso’sflavor,soincorporateitintoadishnear
the end of the cooking process. To avoid undissolved clumps, blend a fewtablespoonsintohotwaterorbrothfirst.Afterstirringdilutedmisointoasouporstew,heatmixtureonlytoasimmer;serveimmediately.Storemisointherefrigeratorinanairtightcontainerforupto1year.
LeekConsomméwithHerbs
WildRiceandMushroomConsommé
Wildriceisreallyagrass,notagrain.Itsdeepearthyflavorisaperfectmatchforthewoodsytasteofmushrooms.
PREP:15MINUTESCOOK:50MINUTESMAKESABOUT12½CUPSOR12FIRST-COURSESERVINGS
¾cupwildrice½ouncedriedporcinimushrooms(about½cup)
2tablespoonsbutterormargarine1largeshallot(2ounces),finelychopped(about¼cup)6ouncesoystermushrooms,trimmedandtornlengthwiseintothinstrips6ouncesshiitakemushrooms,stemsremovedandcapsthinlysliced½cupMadeirawine
1carton(32ounces)chickenbrothor4cupsChickenBroth½teaspoonsalt
1. In 2-quart saucepan, heat rice and 3 cups water to boiling over high heat.Reduceheattolowandsimmer,covered,untilriceistenderandmostofwaterhasbeenabsorbed,about45minutes.Drain.2. Meanwhile, in small bowl, pour 2 cups boiling water over porcinimushrooms; let stand at least 20minutes.With slotted spoon, removeporcini.Rinsetoremoveanygrit,thenchop.Strainmushroomliquidthroughsievelinedwithpapertowels;reserve.3.In6-quartsaucepot,meltbutterovermediumheat.Addshallotandcookuntilsoft, 3 to 4 minutes. Add oyster and shiitake mushrooms; cover and cook,stirringoccasionally,untilmushroomsaretenderandverylightlybrowned,4to5minutes.
4.AddMadeiraandheattoboilingoverhighheat;boil1minute.Stirinbroth,salt, reserved porcini mushrooms and mushroom soaking liquid, and 3 cupswater.Reduceheattolow;coverandsimmer5minutes.Addrice;heatthrough.
Eachserving:About80calories,3gprotein,12gcarbohydrate,3gtotalfat(2gsaturated),5mgcholesterol,454mgsodium.
HotandSourSoup
Streamlinedseasoningshelpget thispopularAsiansoupon the table in recordtimewithoutsacrificingthegreattaste.
PREP:15MINUTESCOOK:ABOUT15MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
1tablespoonvegetableoil4ouncesshiitakemushrooms,stemsremovedandcapsthinlysliced
3tablespoonsreduced-sodiumsoysauce1package(15to16ounces)extrafirmtofu,drained,patteddry,andcutinto1-inchcubes
2tablespoonscornstarch1carton(32ounces)chickenbrothor4cupsChickenBroth
3tablespoonsseasonedricevinegar2tablespoonsgrated,peeledfreshginger
1tablespoonWorcestershiresauce
1tablespoonWorcestershiresauce½teaspoonAsiansesameoil¼teaspoongroundredpepper(cayenne)2largeeggs,beaten2greenonions,trimmedandsliced
1. Innonstick5-quart saucepot,heatoilovermedium-highheatuntilhot.Addmushrooms,soysauce,andtofuandcook,gentlystirringoften,untilliquidhasevaporated,about5minutes.2. Incup,withfork,blendcornstarchand¼cupwateruntilsmooth;setaside.Addbrothand¾cupwater to tofumixture;heat toboiling.Stir incornstarchmixtureandboil,stirring,30seconds.Reduceheattomedium-low;addvinegar,ginger,Worcestershire,sesameoil,andpepperandsimmer5minutes.3.Removefromheat.Slowlypourbeateneggsintosoupinathin,steadystreamaroundtheedgeofthesaucepot.Carefullystirsouponceinacircularmotionsoeggseparatesintostrands.Sprinkleeachservingwithgreenonions.
Eachserving:About280calories,18gprotein,17gcarbohydrate,15gtotalfat(3gsaturated),106mgcholesterol,1,790mgsodium.
OnionSoupwithParmesanCroutons
Fortherichestflavor,slow-cookleeks,shallots,andonionsuntiltender,sweet,andgoldenbrown.
PREP:35MINUTESCOOK:ABOUT1HOUR15MINUTESMAKES10CUPSOR8FIRST-COURSESERVINGS
1bunchleeks(about1pound)2tablespoonsbutterormargarine
1tablespoonoliveoil3largeonions(12ounceseach),eachcutinhalfandthinlysliced4largeshallots,eachcutinhalfandthinlyslicedpinchdriedthyme
2tablespoonsbrandy3cans(14to14½ounceseach)chickenbrothor5¼cupsChickenBroth
1teaspoonsalt¼teaspooncoarselygroundblackpepper
4cupswater4ouncesFrenchbread,cutdiagonallyintoten¾-inch-thickslices
4ouncesFrenchbread,cutdiagonallyintoten¾-inch-thickslices¼cupcoarselygratedParmesancheese
1.Cutoffrootsandtrimdarkgreentopsfromleeks;cuteachleeklengthwiseinhalf,thencrosswiseinto¼-inchpieces.Rinseleeksinlargebowlofcoldwater,swishingtoremovesand.Transfertocolandertodrain,leavingsandinbottomofbowl.2.In8-quartsaucepot,meltbutterandoliveoilovermedium-highheatuntilhot.Add leeks,onions, shallots, and thyme, reduceheat to lowandcook, covered,untiltenderanddeepgoldenbrown,40to45minutes,stirringoccasionally.3.Removecoverandincreaseheattohigh.Addbrandyandcook,stirringuntilbrownedbitsare loosenedfrombottomofsaucepot,1minute.Addbroth,salt,pepper, andwater; heat to boiling. Reduce heat to low; cover and simmer 20minutes.4.Meanwhile,preheatovento450°F.In15½“by10½”jelly-rollpanoronlargecookie sheet, arrange bread slices in single layer; bake 3minutes. Turn slicesover;sprinkletopswithParmesancheeseandbakeuntiltoasted,about5minuteslonger.TopeachservingwithaParmesancrouton.
Eachserving:About135calories,6gprotein,16gcarbohydrate,5gtotalfat(2gsaturated),10mgcholesterol,761mgsodium.
Do-AheadTip:Croutonscanbemadeuptotwodaysaheadandstoredinanairtightcontainer.Thissoupreheatsnicelyifmadethedaybeforeserving.
FrenchOnionSoupGratinée
FrenchOnionSoupGratinée
Onions, slowly cooked until deep brown and caramelized, give this welcomeclassic its distinctive flavor. Great for a dinner party, this recipe is easilydoubled;simplycooktheonionsintwoskillets.
PREP:1HOUR10MINUTESCOOK:ABOUT1HOUR20MINUTESMAKESABOUT8CUPSOR6FIRST-COURSESERVINGS
4tablespoonsbutterormargarine2½poundsonions(about6medium),eachcutinhalfandthinlysliced¼teaspoonsalt
1cupdrywhitewine1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth1can(14to14½ounces)beefbrothor1¾cupsBrownBeefStock
2sprigsthyme2½cupswater12diagonalslices(½inchthick)Frenchbread6ouncesGruyèreorSwisscheese
1. In nonstick 12-inch skillet,melt butter overmedium-high heat.Add onionsandsaltandcook,stirringoccasionally,untilonionsturngoldenbrown,about30minutes. Reduce heat to medium-low and cook, stirring occasionally, untilonionsareverytenderanddeepgoldenbrown,about15minuteslonger.
2.Transferonionsto4-quartsaucepan.Addwinetosameskillet;heattoboilingovermedium-highheat.Boiluntilwineisreducedto¼cup,3to5minutes.Addreduced wine to onions. Stir in broths, thyme, and water; cover and heat toboilingoverhighheat.Reduceheattolow;simmer,covered,15minutes.3.Meanwhile,preheatoven to450°F. In15½"by10½" jelly-rollpan,arrangebread in single layer; bake until golden brown and crisp, 8 to 10 minutes.Transferbreadtoplate.ShredGruyère;setaside.4.Placesix1½-to2-cupoven-safebowlsinsamejelly-rollpan.Discardthyme.Spoonsoupintobowlsandtopeachwith2breadslices,overlappingslightlyifnecessary. Sprinkle Gruyère evenly over bread. Bake until cheese has meltedandbeginstobrown,12to15minutes.
Eachserving:About415calories,16gprotein,43gcarbohydrate,19gtotalfat(11gsaturated),52mgcholesterol,1,112mgsodium.
BroccoliandCheddarSoup
Servedwithhomemademultigrainbread(orabakeryloaf)andacrispsalad,thisrichsoupmakesasatisfyingmeal.Useablender,nota foodprocessor, foranextra-smoothtexture.
PREP:35MINUTESCOOK:25MINUTESMAKESABOUT8CUPS,8FIRST-COURSE,OR4MAIN-DISHSERVINGS
1tablespoonoliveoil1mediumonion,chopped¼cupall-purposeflour½teaspoonsalt¼teaspoondriedthymeteaspoongroundnutmeg
coarselygroundblackpepper2cupslow-fatmilk(2%)1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth1½cupswater1largebunchbroccoli(1½pounds),cutinto1-inchpieces(includingstems)1½cupsshreddedsharpCheddarcheese(6ounces)
1.In4-quartsaucepan,heatoliveoilovermediumheatuntilhot.Addonionandcook, stirring occasionally, until golden, about 10 minutes. Stir in flour, salt,thyme,nutmeg,and¼teaspoonpepper;cook,stirringfrequently,2minutes.2.Graduallystirinmilk,broth,andwater.Addbroccoliandheattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilbroccoliistender,about10minutes.3. Spoon one-third of mixture into blender; cover, with center part of lidremovedtoletsteamescape,andpureeuntilverysmooth.Pourintolargebowl.
Repeattwicemorewithremainingmixture.4. Return puree to same clean saucepan and heat to boiling over high heat,stirringoccasionally.Removefromheat;stirincheeseuntilmeltedandsmooth.Toserve,sprinklewithcoarselygroundblackpepper.
Eachfirst-courseserving:About185calories,12gprotein,12gcarbohydrate,11gtotalfat(6gsaturated),27mgcholesterol,485mgsodium.
CarrotandDillSoup
Combine sweet carrots with fresh orange, dill, and a touch of milk for arefreshingcreamysoupwithoutthecream.
PREP:25MINUTESCOOK:ABOUT45MINUTESMAKESABOUT10½CUPSOR10FIRST-COURSESERVINGS
1tablespoonoliveoil1largeonion(12ounces),chopped1mediumstalkcelery,chopped
2largeoranges2bags(16ounceseach)carrots,peeledandcoarselychopped1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
1tablespoonsugar¾teaspoonsalt¼teaspoongroundblackpepper4cupswater
1cupmilk¼cupchoppedfreshdilldillsprigs
1. In5-quartDutchoven,heatoliveoilovermedium-highheatuntil hot.Addonionandceleryandcook,stirringoccasionally,untiltenderandgolden,about15minutes.2.Meanwhile, from1orange,withvegetablepeeler, remove4strips(3"by1"each)peelandfrombothorangessqueeze1cupjuice.3. Add orange peel to Dutch oven and cook, stirring, 2 minutes longer. Addorange juice,carrots,broth, sugar, salt,pepper,andwater;heat toboilingoverhighheat.Reduceheat to low;coverandsimmeruntilcarrotsarevery tender,about25minutes.4. Remove orange peel. Spoon one-third ofmixture into blender; cover, withcenterpartoflidremovedtoletsteamescape,andpureeuntilsmooth.Pourintolargebowl.Repeattwicemorewithremainingmixture.5.CleanDutchovenandreturnpureetopan.Stirinmilkandchoppeddill;heatjusttosimmeringovermediumheat.Garnisheachservingwithadillsprig.
Eachserving:About95calories,3gprotein,16gcarbohydrate,3gtotalfat(1gsaturated),3mgcholesterol,335mgsodium.
CarrotandAppleSoup
Use theblender topuree thiswinningcombinationofsweetcarrotsandapplesright in the Dutch oven. We call for Golden Delicious apples for theirconsistentlygoodflavor,butfeelfreetosubstituteothervarieties.
PREP:20MINUTESCOOK:35MINUTESMAKESABOUT10CUPSOR8FIRST-COURSESERVINGS
2tablespoonsbutterormargarine1largeonion(12ounces),coarselychopped3mediumGoldenDeliciousapples(1pound)
2poundscarrots2cans(14to14½ounceseach)chickenbrothorvegetablebrothor3½cupsChickenBrothorVegetableBroth
1tablespoonsugar
1teaspoonsalt1teaspoongrated,peeledfreshginger
2cupswaterhalf-and-halforheavycream(optional)freshchivesforgarnish(optional)
1. In5-quartDutchoven,meltbutterovermediumheat.Addonionandcook,stirringoccasionally,untiltenderandgolden,about12minutes.2.Meanwhile,peel,halve,andcoreapples.Peelandtrimcarrots.Cutapplesandcarrotsinto1½-inchpieces.3. Add apples, carrots, broth, sugar, salt, ginger, andwater to onions; heat toboiling over high heat, stirring occasionally. Reduce heat to low; cover andsimmeruntilcarrotsareverytender,about20minutes.4. Remove from heat. Spoon one-third of mixture into blender; cover, withcenterpartofcoverremovedtoletsteamescape,andpureeuntilsmooth.Pourintolargebowl.Repeattwicemorewithremainingmixture.5.CleanDutchovenandreturnsouptopan.Heatthrough.Servewithaswirlofhalf-and-halfandgarnishwithfreshchivesifyoulike.
Eachserving:About130calories,2gprotein,23gcarbohydrate,4gtotalfat(2gsaturated),8mgcholesterol,786mgsodium.
CarrotandAppleSoup
HarvestMexicanSoup
Thissoup is fullofsavory ingredients, includingcorn,avocado,and lime.Thejalapeñochileaddsaburstofheat.
PREP:25MINUTESCOOK:ABOUT30MINUTESMAKESABOUT9½CUPSOR6MAIN-DISHSERVINGS
4teaspoonsoliveoil1jumboonion(1pound),cutinto¼-inchpieces2mediumcarrots,peeledandcutinto¼-inchpieces2garliccloves,crushedwithgarlicpress
1jalapeñochile,seededandminced
3limes12ouncesredpotatoes,unpeeledandcutinto¼-inchpieces1can(14to14½ounces)vegetablebrothor1¾cupsVegetableBroth
½teaspoonsalt
4cupswater2cupscornkernelscutfromcobs(3to4ears)1cuplooselypackedfreshcilantro,chopped1ripeavocado,cutinto¼-inchpieces
plaintortillachips,coarselybroken(optional)
1. Innonstick5-to6-quartsaucepotorDutchoven,heatoilovermedium-highheat until hot. Add onion, carrots, garlic, and jalapeño and cook, stirringoccasionally,untilvegetablesaregolden,about15minutes.
2.Meanwhile,fromlimes,grate½teaspoonpeelandsqueeze cupjuice;setaside.3.Addpotatoes,broth,salt,andwatertosaucepot;heattoboilingovermedium-highheat.Reduceheattolow;coverandsimmer5minutes.Addcorn;coverandsimmeruntilpotatoesaretender,about5minutes.4.Stirincilantro,limepeel,andlimejuice.Topeachservingwithavocado,thensprinklewithtortillachips,ifyoulike.
Eachserving:About350calories,8gprotein,58gcarbohydrate,14gtotalfat(2gsaturated),0mgcholesterol,945mgsodium.
TomatoSoup
A tasty way to use up every last ripe tomato. For a creamier version, stir inheavyorlightcreamorplainyogurttotaste.
PREP:20MINUTESCOOK:1HOUR10MINUTESMAKESABOUT8CUPSOR8FIRST-COURSESERVINGS
1tablespoonbutterormargarine1mediumonion,finelychopped1stalkcelery,finelychopped1carrot,peeledandfinelychopped1garlicclove,crushedwithgarlicpress
2teaspoonsfreshthymeleaves4poundsripetomatoes,cutintopieces1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
¾teaspoonsalt¼teaspooncoarselygroundblackpepper
1bayleaf½cupwatersnippedchives(optional)
1. In 5-quart Dutch oven, melt butter over low heat. Add onion, celery, andcarrot; cook until tender, about 10 minutes. Stir in garlic and thyme; cook 1minute.
2.Add tomatoes, broth, salt, pepper, bay leaf, andwater; heat to boiling overhighheat.Reduceheat tomedium-lowand simmer, uncovered, until tomatoeshavebrokenup andmixturehas thickened slightly, about45minutes.Discardbayleaf.3. Spoon one-third of mixture into blender; cover, with center part of lidremoved,andpureeuntilsmooth.Pourintolargebowl.Repeattwicemorewithremainingmixture.4.Refrigeratesouptoservecold,orcleanDutchovenandreheatsouptoservehot.Sprinklewithchives,ifyoulike.
Eachserving:About80calories,3gprotein,13gcarbohydrate,3gtotalfat(2gsaturated),4mgcholesterol,405mgsodium.
TomatoandRiceSoup
TomatoandRiceSoup
Old-fashioned comfort foodwith a whole-grain twist. If you can’t find eitherWehani (an aromatic, reddish-brown rice that splits slightlywhen cooked andhas a chewy texture) or black Japonica (a dark rice that tastes like a crossbetweenbasmatiandwildrice),youcanuselong-grainbrownrice.
PREP:20MINUTESCOOK:50MINUTESMAKESABOUT7½CUPS,8FIRST-COURSE,OR4MAIN-DISHSERVINGS
½cupWehani,blackJaponica,orlong-grainbrownrice
1tablespoonbutterormargarine1mediumonion,finelychopped1stalkcelery,finelychopped1carrot,peeledandfinelychopped1garlicclove,crushedwithgarlicpress¼teaspoondriedthyme
1can(28ounces)plumtomatoes1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth½teaspoonsalt¼teaspooncoarselygroundblackpepper
1bayleaf½cuplooselypackedfreshparsley,chopped
1.Preparericeaslabeldirectsbutdonotaddsalt,butter,ormargarine;setriceaside.2.Meanwhile, in4-quart saucepan,melt butter overmediumheat.Addonion,celery,carrot;cook,stirringoccasionally,untiltender,about10minutes.Stirin
garlicandthyme;cook1minute.3.Addtomatoeswiththeirjuice,broth,salt,pepper,bayleaf,andwater;heattoboilingoverhighheat,breakinguptomatoeswithsideofspoon.Reduceheattomedium-lowandcook,covered,30minutes.Discardbayleaf.4.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedtolet steamescape, andpureeuntil almost smooth.Pour into largebowl.Repeatwithremainingmixture.Returnpureetosaucepan;heatoverhighheatuntilhot.Removefromheat;addcookedriceandchoppedparsley.
Eachfirst-courseserving:About95calories,3gprotein,16gcarbohydrate,2gtotalfat(1gsaturated),4mgcholesterol,480mgsodium.
ThaiCoconutSoup
Aquick,exoticanddelicioussoup,fullofproteinandflavor.
PREP:15MINUTESCOOK:5MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
2smallcarrots,eachcutcrosswiseinhalf½mediumredpepper1can(14ounces)lightunsweetenedcoconutmilk(notcreamofcoconut),wellstirred2garliccloves,crushedwithgarlicpress1piece(2inches)peeledfreshginger,cutinto4slices½teaspoongroundcoriander
½teaspoongroundcumin¼teaspoongroundredpepper(cayenne)12ouncesfirmtofu,cutinto1-inchpieces2cans(14to14½ounceseach)vegetablebrothorchickenbrothor3½cupsChickenBrothorVegetableBroth
1tablespoonAsianfishsauce1tablespoonfreshlimejuice
1cupwater2greenonions,sliced½cupchoppedfreshcilantro
1.Withvegetablepeeler,removelengthwisestripsfromcarrotsandedgeofredpepper.Setaside.2.In5-quartDutchoven,heat½cupcoconutmilktoboilingovermediumheat.Addgarlic,ginger,coriander,cumin,andgroundredpepper,andcook,stirring,1minute.3.Increaseheattomedium-high.Stir intofu,broth,carrotstrips,pepperstrips,fish sauce, lime juice, water, and remaining coconut milk; heat just tosimmering. Remove and discard ginger. Stir in green onions and cilantro justbeforeserving.
Eachserving:About210calories,11gprotein,14gcarbohydrate,17gtotalfat
(6gsaturated),0mgcholesterol,1,060mgsodium.
CreamyAsparagusSoup
Aclassictocelebratespring—asparagusisatitspeakinMay.Buyitonthedayyouplantocookitor,atmost,adayahead.Thissoupisdeliciousservedwithcrispybreadsticks.
PREP:10MINUTESCOOK:ABOUT25MINUTESMAKES5½CUPSOR4FIRST-COURSESERVINGS
1tablespoonbutterormargarine1smallonion,coarselychopped1½poundsasparagus,trimmedandcoarselychopped1can(14to14½ounces)chickenbrothorvegetablebrothor1¾cupsChickenBrothorVegetableBroth
½teaspoonsaltteaspoongroundblackpepper
1cupwater¼cupheavyorwhippingcreamslicedgreenonionsandsteamedthinasparagusspears(optional)
1. In 4-quart saucepan, melt butter over medium heat. Add onion and cook,stirring often, until tender and lightly golden, 8 to 10minutes.Add asparagusandcook,stirringoccasionally,5minutes.2.Addbroth,salt,pepper,andwater;heattoboilingoverhighheat.Reduceheatto low; cover and simmer until asparagus is very tender, 8 to 10 minutes.Removefromheat.3.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedto
letsteamescape,andpureeuntilverysmooth.Pourintolargebowl.Repeatwithremainingmixture.(Or,ifyoulike,usehandblender,followingmanufacturer’sdirections.)4.Cleansaucepanandreturnpureetopan.Stirincreamandheatthroughoverlowheat(donotboil).Toserve, topwithgreenonionsandasparagusspears, ifyoulike.
Eachserving:About125calories,4gprotein,5gcarbohydrate,10gtotalfat(5gsaturated),26mgcholesterol,779mgsodium.
CreamyAsparagusSoup
CreamyCornChowder
It’s made with a hint of smoky bacon and spicy jalapeño.We simmered thecorncobswiththebrothforamoreintensecornflavor.
PREP:25MINUTESCOOK:40MINUTESMAKESABOUT9½CUPSOR8FIRST-COURSEOR4MAIN-DISHSERVINGS
6mediumearscorn,husksandsilkremoved4slicesbacon,cutinto½-inchpieces
1mediumredonion,finelychopped1jalapeñochile,seededandminced1garlicclove,minced
2tablespoonsall-purposeflour½teaspoonsaltteaspoongroundblackpepper2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth
2cupshalf-and-halforlightcream1poundredpotatoes(6medium),cutinto½-inchpieces2smallripetomatoes(8ounces),peeled,seeded,andchoppedthinlyslicedbasilleaves
1.Cutkernelsfromcorncobs(about3cups).Reserve3corncobs,discardingtherest.2. In 5-quartDutch oven, cook bacon overmedium heat until browned.Withslottedspoon,transferbacontopapertowelstodrain.3.TobacondrippingsinDutchoven,addonionandjalapeñoandcook,stirring,
over lowheat until tender but not browned, about 6 to 8minutes.Addgarlic;cook1minute.Stirinflour,salt,andpepper;cook,stirring,1minute.4. Stir in broth, half-and-half, potatoes, and reserved corncobs; heat to boilingoverhighheat.Reduceheat to low; cover and simmeruntil potatoes are fork-tender,10to15minutes.5.Discardcorncobs;stirincornkernelsandheatthrough.Transferchowdertowarmtureen.Stirintomatoesandbacon;sprinklewithbasil.
Eachfirst-courseserving:About275calories,9gprotein,31gcarbohydrate,14gtotalfat(7gsaturated),27mgcholesterol,570mgsodium.
CreamyCornBisque
Neitheryourfamilynoryourdinnerguestswouldbelievethatyoupreparedthishearty yet elegant starter in less than fifteenminutes—with the help of somecannedandfrozenproducts.Butyoudon’thavetotellthem.
PREP:3MINUTESCOOK:ABOUT10MINUTESMAKESABOUT8CUPSOR8FIRST-COURSESERVINGS
1can(14¾ounces)creamed-stylecorn1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth1can(10¾ounces)condensedcreamofpotatosoup1package(10ounces)frozenwhole-kernelcorn
3cupswholemilk2greenonions,trimmedandthinlyslicedteaspoongroundredpepper(cayenne)
4slicesfullycookedbacon,crumbled
1.In4-quartsaucepan,heatcreamed-stylecorn,broth,potatosoup,frozencorn,milk, green onions, and ground red pepper to boiling over high heat, stirringoccasionally.2.Toserve,garnishsoupwithcrumbledbacon.
Eachserving:About175calories,7gprotein,25gcarbohydrate,6gtotalfat(3gsaturated),17mgcholesterol,770mgsodium.
QuickieCreamofVegetableSoupsStartwithapackageofthefrozenvegetableofyourchoice,acanofbroth,andseasonings;intwenty-fiveminutesyou’llhavealuscious,creamy,lower-fatsoup.
PREP:5MINUTESCOOK:20MINUTESMAKESABOUT3¾CUPSOR4FIRST-COURSESERVINGS
1tablespoonbutterormargarine1mediumonion,finelychopped1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
1package(10ounces)frozenvegetable(seetable)¼teaspoondriedthymeteaspoonsalt teaspoongroundblackpepper1½cupsmilk
2teaspoonsfreshlemonjuiceoptionalgarnish(seechart,opposite)
1. In 2-quart saucepan,melt butter overmediumheat. Stir in onion and cook,stirringoccasionally,untiltender,about5minutes.Addbroth,frozenvegetable,thyme,salt,andpepper;heattoboilingoverhighheat.Reduceheattolowandsimmer,uncovered,10minutes.2.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedtolet steam escape, and puree until smooth. Pour into large bowl. Repeat withremainingmixture.3.Returnpureetosamecleansaucepan;stirinmilk.Heatthroughovermedium
heat,stirringoften(donotboil,orsoupmaycurdle).Removefromheat;stirinlemonjuice.Garnish,ifyoulike.
Eachservingcorn,limabean,orpeasoup:About170calories,9gprotein,20gcarbohydrate,7gtotalfat(4gsaturated),18mgcholesterol,509mgsodium.
Eachservingasparagus,cauliflower,kale,orsquashsoup:About130calories,8gprotein,11gcarbohydrate,7gtotalfat(4gsaturated),18mgcholesterol,474mgsodium.
TYPEOFVEGETABLE
EXTRAINGREDIENT
ADDITIONALCOOKINGSTEPS
OPTIONALGARNISH
asparagus ¼tsp.driedtarragon
none snippedfreshchives
cauliflowerflowerets
½tsp.currypowder
Addcurryaftercookingonion;cook30seconds.
choppedfreshapple
choppedkale 1garlicclove,minced
Addgarlicaftercookingonion;cook30seconds.Addmilktokalemixturebeforepureeing.
crumbledcookedbacon
limabeans none none choppedfreshthyme
peas ¼tsp.driedmint none swirlofsourcream
whole-kernelcorn ¾tsp.chilipowder
Addchilipowderaftercookingonion;cook30seconds.
choppedfreshcilantro
wintersquash ¼tsp.pumpkin-piespice
Addspiceaftercookingonion;cook30seconds.
choppedtomato
YellowSquashandBasilSoup
YellowSquashandBasilSoup
Fordecoration,floatabrightedibleflower,suchasapansyornasturtium,ontopofthesouporplaceitontherimofthebowl.
PREP:10MINUTESCOOK:30MINUTESMAKES8CUPSOR10FIRST-COURSESERVINGS
4tablespoonsbutterormargarine1mediumonion,finelychopped4smallyellowsquashes(about8ounceseach),trimmedandsliced3carrots(½pound),peeledandsliced1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth1½cupswater½cuphalf-and-halforlightcream1¼teaspoonssalt¼teaspooncoarselygroundblackpepper1cuplooselypackedfreshbasil,chopped
1. In 4-quart saucepan, melt butter over medium heat. Add onion and cook,stirringfrequently,untilonionistenderbutnotbrown,about8minutes.2.Add squash and carrots and stir to coatwith onionmixture.Addbroth andwater;heattoboilingoverhighheat.Reduceheattolow,coverandsimmeruntilvegetablesaretender,about20minutes.3.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedtolet steam escape, and puree until smooth. Pour into large bowl. Repeat withremainingmixture.4.Returnpuree tosamecleansaucepan.Stir inhalf-and-half,salt,andpepper;heatthrough.Stirinchoppedbasiljustbeforeserving.
Eachserving:About55calories,3gprotein,9gcarbohydrate,2gtotalfat(3g
saturated),16mgcholesterol,831mgsodium.
ChestnutandAppleSoup
Anelegantandfestiveadditiontoanyholidaysupper.
PREP:1HOUR15MINUTESCOOK:45MINUTESMAKESABOUT9CUPSOR10FIRST-COURSESERVINGS
1poundfreshchestnuts(or30shelled,cooked,wholechestnutspackedinwater,drained)
2tablespoonsbutterormargarine1mediumonion,chopped1largecarrot,chopped4GrannySmithapples(about1½pounds),peeled,cored,andcoarselychopped
1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
2tablespoonslightbrownsugar1tablespoonfreshthyme,or1teaspoondriedthyme¾teaspoonsalt¼teaspoonfreshlygroundblackpepper1cinnamonstick(3inches)3cupswater
1cupheavyorwhippingcreamcookedcrumbledchestnutsandthinappleslicesforgarnish
1. Prepare chestnuts: In 4-quart saucepan, heat chestnuts and enoughwater tocover toboilingoverhighheat.Reduceheat tomediumandcook10minutes.Removesaucepanfromheat.Withslottedspoon, transfer3or4chestnutsatatimetocuttingboard;coolslightly.Cuteachchestnutinhalf.Withtipofsmallknife,scrapeoutchestnutmeatfromshell(skinwillstayinshell).Setaside.2. In nonreactive5-quart saucepot, heat butter overmediumheat untilmelted.Addonionandcarrotandcook,stirringoccasionally,untilvegetablesaretender,7to8minutes.Addchestnutsandapplesandcookuntilapplessoften,about5minutes.Stirinbroth,sugar,thyme,salt,pepper,cinnamonstick,andwater;heatto boiling over high heat. Reduce heat to low; cover and simmer 20minutes.Removeanddiscardcinnamon.3. Spoon one-third of hot soup into blender; cover with center part of lidremoved to let steam escape, and puree until smooth. Pour soup into bowl.Repeatwithremainingmixture.4. Return pureed soup to saucepot. Stir in cream; heat through. Garnish eachservingwithcrumbledchestnutsandappleslices.
Eachserving:About205calories,2gprotein,4gcarbohydrate,12gtotalfat(6gsaturated),33mgcholesterol,400mgsodium.
ChestnutandAppleSoup
HerbedWinterSquashSoup
It’shardtobelievethatasoupastastyasthisonecouldbesoquickandeasytoprepare:usingfrozenpureedsquashisthekey.
PREP:5MINUTESCOOK:20MINUTESMAKES8CUPSOR8FIRST-COURSESERVINGS
2packages(10to12ounceseach)frozenpureedbutternutorwintersquash2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth1jar(16ounces)unsweetenedapplesauce
1tablespooncrushedfreshthyme½teaspoonsalt¼teaspooncoarselygroundpepper
1cupwater8thymesprigs
In4-quartsaucepan,combinesquash,broth,applesauce,thyme,salt,pepper,andwater;heattoboilingovermedium-highheat.Reduceheat;coverandsimmer15minutes.Garnishwiththymesprigs.
Eachserving:About85calories,2gprotein,19gcarbohydrate,1gtotalfat(0gsaturated),0mgcholesterol,560mgsodium.
QuickTip:MakingShortWorkofButternutSquashButternutsquashcomesinsuchanawkwardshape.Isthereaneasywaytopeel
andcutit?Shaped like a bowling pin, butternut squash can be a difficult vegetable to
sliceanddiceuntilyougetthehangofit.First,useachef’sknifetocutoffthetopandbottomendsofthesquash.Thencutthesquashintwo,atthepointthatthe narrowpart (neck)meets the roundedbottom.Cut the bottom in half and,withaspoon,scoopouttheseedsfrombothhalves.Usingasharp,swivel-bladeY-shapedvegetablepeeler,removethepeelfromthetwobottomhalvesandtheneck.Nopeeler?Placethebottomhalvescutsidedown;cutinto1½-to2-inch-wideslices,thencutawaythetoughskinfromeachslice.Repeatwiththeneckofthesquash.Finally,dice,slice,orcutthesquashfleshintochunks,asrecipedirects.(Somesquashes,suchasacornandHubbard,canbeevenmoredifficulttopeel.Simplycutintopiecesandbakeorroastwiththeskinon.)
CurriedButternutSquashSoup
Thesecrettomakingthislow-fatsoupthickandvelvetysmoothwithoutadropofcream isusingablender topuree the soup in smallbatches. It freezesverywell:reheatthesoupdirectlyfromitsfrozenstatewhenreadytoserve.
PREP:20MINUTESCOOK:40MINUTESMAKES12CUPSOR12FIRST-COURSESERVINGS
3tablespoonsbutterormargarine2largeonions(12ounceseach),sliced
1tablespooncurrypowder2largebutternutsquashes(3½poundstotal),peeled,seeded,andcutinto½-inchpieces
2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth½teaspoonsalt2¼cupswater
1. In 5-quartDutch oven or saucepot,melt 2 tablespoons butter overmediumheat.Addonionsandcook,stirringoccasionally,untilgoldenandtender,18to20minutes.Addcurryand remaining1 tablespoonbutterandcook, stirring,1minute.2.Addsquash,broth,salt,andwater;heattoboiling.Reduceheattolow;coverandsimmersoupuntilsquashisverytender,about20minutes.3. Spoon one-third of mixture into blender; cover, with center part of lidremovedtoletsteamescape,andpureeuntilverysmooth.Pourintolargebowl.Repeattwicemorewithremainingmixture.
4.CleanDutchovenandreturnsouptopan;heatthrough.
Eachserving:About95calories,3gprotein,15gcarbohydrate,3gtotalfat(2gsaturated),8mgcholesterol,351mgsodium.
ButternutSquashSoupwithParsnipsandApples
Thesubtlesweetnessofparsnipsand the tartnessofGrannySmithapplesgivethissquashsoupapleasinglycomplexflavor.
PREP:30MINUTESCOOK:ABOUT25MINUTESMAKESABOUT12CUPSOR12FIRST-COURSESERVINGS
2tablespoonsbutterormargarine2largeshallots(about4ounces),finelychopped(½cup)2stalkscelery,finelychopped3poundsbutternutsquash(about2medium),peeled,seeded,andcutinto1-inchpieces
1poundparsnips,peeledandcutinto1-inchpieces1poundGrannySmithapples(about3medium),peeled,cored,andcutinto1-inchpieces
2teaspoonschoppedfreshthyme
1teaspoonsalt¼teaspooncoarselygroundblackpepper4cans(14to14½ounceseach)chickenbrothor7cupsChickenBrothplainlow-fatyogurt
1.In5½-to6-quartDutchoven,meltbutterovermediumheat.Addshallotsandcelery; cover and cook, stirring occasionally, until softened, about 5 minutes.Stirinsquash,parsnips,apples,thyme,salt,andpepper.Add2cansbroth;coverand heat to boiling over high heat. Reduce heat to low and simmer, covered,
untilvegetablesareverytender,about20minutes.2. Spoon one-third of mixture into blender; cover, with center part of lidremoved to let steam escape, and puree until smooth. Pour into large bowl.Repeattwicemorewithremainingmixture.3.CleanDutchovenandreturnsouptopan.Stirinremaining2cansbroth;heatover medium heat until heated through. Garnish each serving with a swirl ofyogurt.
Eachserving:About120calories,3gprotein,22gcarbohydrate,3gtotalfat(2gsaturated),5mgcholesterol,809mgsodium.
ButternutSquashSoupwithParsnipsandApples
Pumpkin-PotatoSoup
Thislightlyspicedseasonalsoupisasure-firehitatanyThanksgivingdinner!
PREP:25MINUTESCOOK:ABOUT45MINUTESMAKESABOUT12CUPSOR12FIRST-COURSESERVINGS
2tablespoonsoliveoil1largeonion(12ounces),coarselychopped3garliccloves,minced1½teaspoonsgroundcumin1½teaspoonsgroundcorianderteaspoongroundredpepper(cayenne)
1can(29ounces)solid-packpumpkin(notpumpkin-piemix)1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth1largeall-purposepotato(8ounces),peeledandcutinto1-inchpieces
1tablespoonsugar1½teaspoonssaltteaspooncoarselygroundblackpepper
6cupswaterplainlow-fatyogurtandtoastedpumpkinseeds(optional)
1.In6-quartsaucepan,heatoilovermediumheatuntilhot.Addonionandcook,
stirringoccasionally,untiltenderandgolden,about20minutes.2. Add garlic, cumin, coriander, and ground red pepper and cook, stirring, 1minute.Stirinpumpkin,broth,potato,sugar,salt,blackpepper,andwater;heattoboilingoverhighheat.Reduceheat tomedium-low;coverandsimmeruntilpotatoisfork-tender,about20minutes.3.Removesaucepanfromheat.Followingmanufacturer’sdirections,useelectrichand blender to puree pumpkin mixture in saucepan until very smooth. (Or,spoonone-thirdofmixtureintoblender;cover,withcenterpartoflidremovedtolet steam escape, and pureemixture until very smooth. Pour into large bowl.Repeattwicemorewithremainingmixture.)4.Clean saucepanand return soup topan.Reheatovermediumheatuntilhot.Servewithyogurtandpumpkinseeds,ifyoulike.
Eachserving:About75calories,2gprotein,12gcarbohydrate,3gtotalfat(1gsaturated),0mgcholesterol,440mgsodium.
Do-ahead tip: If not serving the soup right away, cool it slightly, thentransferittoairtightcontainersandrefrigerateupto3days.Reheatinasaucepotovermediumheat,stirringoccasionally.
SpicedPumpkinSoup
SpicedPumpkinSoup
Besuretouse100-percentpurepumpkin,notfillingmixforpumpkinpie,whichcomesalreadyspiced.Itwillnotproducetherightflavor.
PREP:5MINUTESCOOK:ABOUT30MINUTESMAKES9½CUPSOR8FIRST-COURSESERVINGS
2tablespoonsbutterormargarine1carrot,peeledandfinelychopped1mediumonion,finelychopped2smallgarliccloves,minced
2teaspoonsgroundcumin½teaspoongroundcinnamon1carton(32ounces)chickenorvegetablebrothor4cupsChickenBrothorVegetableBroth
1can(29ounces)solid-packpumpkin(notpumpkin-piemix)1canorbottle(12to15.2ounces)carrotjuice½cuproastedshelledpumpkinseeds(pepitas)
1.In4-quartsaucepan,meltbutterovermediumheat.Addcarrotandonionandcook, stirring frequently, until soft, 8 to 10 minutes. Add garlic, cumin, andcinnamon,andcook,stirring,1minute.2. Add broth, pumpkin, and carrot juice; stir to combine. Cover and heat toboilingoverhighheat.Reduceheattolow;simmer,covered,15minutes.3.Stirsoupjustbeforeserving.Passpumpkinseedstosprinkleoversoup.
Eachserving:About190calories,8gprotein,19gcarbohydrate,10gtotalfat(3g
saturated),8mgcholesterol,552mgsodium.
Tip:Ifyoucan’tfindroastedpumpkinseedsinyoursupermarket,roast themyourself: In dry 10-inch skillet, toast pumpkin seeds over medium heat untillightlybrowned.
PotatoandChiveSoup
A delicious and creamy soup made with yellow potatoes, vegetables, andchickenbroth—butnotadropofcream.
PREP:15MINUTESCOOK:ABOUT30MINUTESMAKESABOUT6CUPSOR6FIRST-COURSEOR4MAIN-DISHSERVINGS
2tablespoonsbutterormargarine1mediumonion,chopped1mediumstalkcelery,chopped1mediumcarrot,peeledandchopped2garliccloves,minced
1½poundsyellowpotatoes,peeledandcutinto½-inchpieces1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
¾teaspoonsalt¼teaspooncoarselygroundblackpepper
3cupswater¼cupsnippedfreshchives
1. In 4-quart saucepan,melt butter overmediumheat.Add onion, celery, andcarrot and cook, stirring occasionally, until vegetables are tender, about 10minutes.Addgarlic;cook,stirring,1minute.Addpotatoes,broth,salt,pepper,and water; heat to boiling over high heat. Reduce heat to low; simmer,uncovered,untilpotatoesaretender,about15minutes.Removesaucepanfromheat.2.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedtolet steam escape, and puree until smooth. Pour into large bowl. Repeat withremainingmixture. (If you like, use a hand blender, followingmanufacturer’s
directions,topureemixtureinsaucepan.)3.Returnsouptosamecleansaucepanand heat through overmedium heat, stirring occasionally. Remove from heat.Stirinchives.
Eachfirst-courseserving:About135calories,3gprotein,22gcarbohydrate,5gtotalfat(4gsaturated),16mgcholesterol,622mgsodium.
ChunkyVegetableChowder
Anassortmentofyourfavoritefallvegetablesmakesthisheartysoupatastyandhealthfulcomfortfood.
PREP:30MINUTESCOOK:ABOUT30MINUTESMAKESABOUT13CUPSOR6MAIN-DISHSERVINGS
2tablespoonsoliveoil1jumboonion(1pound),cutinto¼-inchpieces12ouncesredpotatoes,unpeeledandcutinto½-inchpieces3carrots(8ounces),peeledandcutinto¼-inchpieces2parsnips(about8ounces),peeledandcutinto¼-inchpieces2stalkscelery,cutinto¼-inchpieces
2garliccloves,crushedwithgarlicpress1can(14to14½ounces)vegetablebrothor1¾cupsVegetableBroth
¾teaspoonsalt¼teaspoondriedthyme4½cupswater1package(10ounces)frozenFordhooklimabeans12ouncesescaroleorSwisschard,toughstemstrimmedandleavescoarselychopped
1. Innonstick5-to6-quartsaucepotorDutchoven,heatoilovermedium-highheatuntilveryhot.Addonion,potatoes,carrots,parsnips,celery,andgarlicandcook, stirring occasionally, until vegetables are lightly browned, about 15minutes.2.Addbroth,salt,thyme,andwater;heattoboilingovermedium-highheat.Stirin lima beans and escarole; heat to boiling. Reduce heat to low; cover andsimmeruntilvegetablesaretender,10minutes.
Eachserving:About220calories,7gprotein,39gcarbohydrate,5gtotalfat(1gsaturated),0mgcholesterol,675mgsodium.
BarleyMinestrone
Topthissoupwithadollopofourhomemadepesto,whichyoucanmakeinaminifoodprocessor.Nominiprocessor?Store-boughtrefrigeratedpestomakesanexcellentstand-in—althoughit’snotaslightasourversion.
PREP:ABOUT25MINUTESCOOK:ABOUT50MINUTESMAKESABOUT10½CUPSOR6MAIN-DISHSERVINGS
1cuppearlbarley
1tablespoonoliveoil2cupsthinlyslicedgreencabbage(about¼smallhead)2largecarrots,eachcutlengthwiseinhalf,thencrosswiseinto½-inch-thickslices
2largestalkscelery,cutinto½-inchdice1mediumonion,cutinto½-inchdice1garlicclove,finelychopped
3cupswater2cans(14to14½ounceseach)vegetablebrothor3½cupsVegetableBroth1can(14to14½ounces)dicedtomatoesSalt1mediumzucchini(about6ounces),cutinto½-inchdice¼poundgreenbeans,cutinto½-inchpieces(about1cup)
1.Heat 5-to 6-quartDutch oven overmedium-high heat until hot.Add barleyand cook 3 to 4 minutes or until toasted and fragrant, stirring constantly.Transferbarleytosmallbowl;setaside.
2.InsameDutchoven,heatoilovermedium-highheatuntilhot.Addcabbage,carrots, celery, andonion; cook8 to10minutesor until vegetables are tenderand lightly browned, stirring occasionally.Addgarlic and cook 30 seconds oruntilfragrant.Stirinbarley,water,broth,tomatoes,and¼teaspoonsalt.Coverandheattoboilingoverhighheat.Reduceheattolowandsimmer,covered,25minutes.3. Stir zucchini and beans into barley mixture; increase heat to medium andcook,covered,10to15minuteslongeruntilallvegetablesandbarleyaretender.4.Ladleminestroneinto6largesoupbowls.Topeachservingwithsomepesto.
Eachservingsoupwithoutpesto:About215calories,7gprotein,42gcarbohydrate,4gtotalfat(0gsaturated),9gfiber,0mgcholesterol,690mgsodium.
LightPesto
1cupfirmlypackedfreshbasil2tablespoonsoliveoil2tablespoonswaterSalt
¼cupfreshlygratedParmesanorPecorinoRomanocheese1garlicclove,finelychoppedInablendercontainerwithnarrowbase,orinminifoodprocessor,combinebasil,oil,water,and¼teaspoonsalt;coverandblenduntilmixtureispureed.Transferpestotosmallbowl;stirinParmesanandgarlic.Makesabout½cup.
Eachteaspoonpesto:About15calories,0gprotein,0gcarbohydrate,1gtotalfat(0gsaturated)0gfiber,1mgcholesterol,35mgsodium.
BarleyMinestronewithLightPesto
ChunkyTomatoSoupwithTofu-ParmesanCroutons
Withtofuasanaddedsourceofleanprotein,thissoupispackedwithvitaminsforasuper-healthylunchorlightdinner.
PREP:15MINUTESCOOK/BROIL:ABOUT30MINUTESMAKESABOUT6½CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil
1cuppackagedshreddedcarrots1smallonion,finelychopped2garliccloves,crushedwithpress2cans(28ounceseach)wholetomatoesinjuice
1cupwaterSaltandgroundblackpepper
1.In6-quartsaucepan,heatoilovermedium-highheat.Addcarrots,onion,andgarlic, and cook, covered, 5 to 7minutes or until vegetables begin to brown,stirringoccasionally.2. Stir in tomatoes with their juice, water, ½ teaspoon salt, and ¼ teaspoonpepper, breaking up tomatoes with spoon; heat to boiling. Reduce heat tomedium-low;partiallycoverandsimmer20minutes.3. To serve,with potatomasher, crush tomatoes in soup.Top each serving ofsoupwith2croutons.
Eachserving(withcroutons);About270calories,16gprotein,31g
carbohydrate,12gtotalfat(3gsaturated),6gfiber,7mgcholesterol,1,125mgsodium.
Tofu-ParmesanCroutons1package(14ounces)firmtofu,drained1slicewholewheat
bread,coarselygratedintocrumbs cupfreshlygratedParmesanorPecorinoRomano
cheese
Preheat broiler. Cut tofu into 8 slices. Place slices between layers of papertowelsandgentlypresstoextractexcessmoisture.Inbowl,combinecrumbsandParmesan. Spray cookie sheet with nonstick cooking spray. Arrange tofu oncookiesheet;sprinklewithcrumbmixture.Placecookiesheetunderbroiler,5to6inchesfromsourceofheat,andbroiltofu5to8minutesoruntilbrowned.
SquashandBlackBeanChili
Fast doesn’t have to mean unhealthy. This quick-cooking vegetarian chili isloadedwithvitamins,antioxidants,andleanprotein.
PREP:10MINUTESCOOK:ABOUT30MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoilorcanolaoil1mediumyellowpepper,chopped1mediumonion,chopped1mediumstalkcelery,chopped2garliccloves,crushedwithpress
2tablespoonschilipowder2cans(15to19ounceseach)blackbeans,rinsedanddrained1package(1¼pounds)peeledandcut-upbutternutsquash,cutinto1-inchchunks1can(14to14½ounces)fire-roasteddicedtomatoes1can(14to14½ounces)vegetablebrothor1¾cupsVegetableBroth
Corntortillas,sourcream,andlimewedgesforgarnish
1. In5-quartDutchoven,heatoilovermedium-highheat.Addpepper,onion,andcelery,andcook5 to8minutesor justuntilvegetablesare tender,stirringoccasionally. Stir in garlic and chili powder and cook 30 seconds or untilfragrant,stirring.2. Meanwhile, in a small bowl, coarsely mash ½ cup beans. Stir all beans,squash, tomatoes, and broth into mixture in Dutch oven; cover and heat toboiling. Reduce heat to low; simmer, covered, 15 minutes or until squash istender.Servechiliwithtortillas,sourcream,andlimeifyoulike.
Eachserving:About315calories,15gprotein,67gcarbohydrate,5gtotalfat(1gsaturated),18gfiber,0mgcholesterol,1,200mgsodium.
Sweet-PotatoandPeanutStew
Atastyvegetariandishwithtomatoes,warmspices,andatouchofpeanutbutter.Microwavingthesweetpotatoeshelpsyoufinishinaflash.
PREP:15MINUTESCOOK:ABOUT15MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
3mediumsweetpotatoes(about12ounceseach),wellscrubbedandeachcutinto1½-inchpieces
1tablespoonoliveoil2garliccloves,crushedwithgarlicpress1½teaspoonsgroundcumin½teaspoonsalt¼teaspoongroundcinnamonteaspooncrushedredpepper
2cans(15to19ounceseach)garbanzobeans,rinsedanddrained1can(14to14½ounces)vegetablebrothor1¾cupsVegetableBroth1can(14½ounces)dicedtomatoes¼cupcreamypeanutbutter½cuplooselypackedfreshcilantro,chopped
1.Placepotatoes in2½-quartmicrowave-safedish.CoverdishandmicrowaveonHighuntilfork-tender,about8minutes.2.Meanwhile,in5-to6-quartsaucepot,heatoilovermedium-highheatuntilhot.Addgarlic,cumin,salt,cinnamon,andcrushedredpepperandcook,stirring,30seconds.Stirinbeans,broth,tomatoes,andpeanutbutteruntilblendedandheattoboiling.Cook,stirringoccasionally,1minute.3. Reduce heat to medium-low. Add sweet potatoes and simmer, stirringoccasionally,2to5minutes.Stirincilantro.
Eachserving:About585calories,22gprotein,92gcarbohydrate,16gtotalfat(2gsaturated),0mgcholesterol,1,725mgsodium.
Sweet-PotatoandPeanutStew
WinterVegetableChowder
One of the vegetables in this flavor-packed combo is celery root (also calledceleriac),aknobbybrownvegetablethat tasteslikeacrossbetweenceleryandparsley.
PREP:20MINUTESCOOK:ABOUT7HOURSMAKESABOUT11CUPSOR6MAIN-DISHSERVINGS
2mediumleeks(about8ounces)3slicesbacon,cutinto½-inchpieces3largeall-purposepotatoes(about1½pounds)1largeceleryroot(about1½pounds)1mediumbutternutsquash(about2¼pounds)2cans(14to14½ounceseach)vegetableorchickenbrothor3½cupsVegetableBrothorChickenBroth
½teaspoondriedthyme½teaspoonsaltteaspoongroundblackpepper
1cupwater1cuphalf-and-halforlightcream
1.Cutoffrootsandtrimdarkgreentopsfromleeks;cuteachleeklengthwiseinhalf,thencrosswiseinto¾-inchpieces.Rinseleeksinlargebowlofcoldwater,swishingtoremovesand.Transfertocolandertodrain,leavingsandinbottomofbowl.2. In 12-inch skillet, cook leeks and bacon over medium-high heat, stirringoccasionally,untilbrowned,7to10minutes.3.Meanwhile, peel potatoes and cut into½-inch pieces. Trim and peel celeryroot;cutinto½-inchpieces.Trimendsfromsquash,thencutlengthwiseinhalf;
discard seeds.Withvegetablepeeler, removepeel, thencut squash into1-inchpieces.4.Placepotatoes,celeryroot,andsquashin4½-to6-quartslowcooker.Stir inbroth,thyme,salt,pepper,leekmixture,andwater.CoverslowcookerandcookonLowsettingasmanufacturerdirectsuntilallvegetablesareverytender,7to8hours.5.With slotted spoon, transfer about 2 cups cookedvegetables to small bowl.With potato masher, pastry blender, or fork, coarsely mash vegetables. Stirmashed vegetables back into slow cooker, then stir in half-and-half. HeatthroughonHighsetting,ifnecessary.
Eachserving:About380calories,9gprotein,55gcarbohydrate,17gtotalfat(7gsaturated),27mgcholesterol,1,047mgsodium.
CaldoVerde
In Portugal, this delicious soup gets its rich green color from finely shreddedGalician cabbage. Kale, readily available in supermarkets, makes a finesubstitute.
PREP:25MINUTESCOOK:35MINUTESMAKESABOUT10CUPSOR5MAIN-DISHSERVINGS
2tablespoonsoliveoil1largeonion(12ounces),finelychopped3garliccloves,minced2½poundsall-purposepotatoes(about8medium),peeledandcutinto2-inchpieces
2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth
1teaspoonsalt¼teaspooncoarselygroundblackpepper
3cupswater1poundkale,toughstemsandveinstrimmedandleavesverythinlysliced½cuplinguiçaorchorizo(optional)
1.In5-quartDutchoven,heatoilovermediumheat.Addonionandgarlic;cookuntillightlybrowned,about10minutes.2.Addpotatoes, broth, salt, pepper, andwater; heat toboilingoverhighheat.
Reduceheat to low;coverandsimmeruntilpotatoesare fork-tender,about20minutes.3.Withpotatomasher,mashpotatoesinbrothuntilpotatoesarelumpy.4.Stirinkale;simmer,uncovered,untiltender,5to8minutes.Garnishwiththelinguiçaorchorizo,ifyoulike.
Eachserving:About250calories,8gprotein,42gcarbohydrate,7gtotalfat(1gsaturated),8mgcholesterol,925mgsodium.
MoroccanVegetableStew
Aheartyvegetarianstewstarringskillet-brownedcarrots,squash,andonionandsweetenedwithcinnamonandprunes.Deliciousoverhotfluffycouscous.
PREP:15MINUTESCOOK:ABOUT40MINUTESMAKESABOUT6CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil2carrots,peeledandcutcrosswiseinto¼-inch-thickslices1mediumbutternutsquash(about1¾pounds),peeled,seeded,andcutinto1-inchpieces
1mediumonion,chopped1can(15to19ounces)garbanzobeans,rinsedanddrained1can(14½ounces)stewedtomatoes½cuppittedprunes,chopped½teaspoongroundcinnamon½teaspoonsaltto¼teaspooncrushedredpepper
1½cupswater1cupcouscous(Moroccanpasta)½can(8ounces)vegetableorchickenbrothor1cupVegetableBrothorChickenBroth
2tablespoonschoppedfreshcilantroorparsley
1. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Addcarrots,squash,andonionandcook,stirringoccasionally,untilgolden,about10minutes.2.Stirinbeans,tomatoes,prunes,cinnamon,salt,crushedredpepper,andwater;heat to boiling. Reduce heat to low; cover and simmer until vegetables are
tender,about30minutes.3.Meanwhile,preparecouscousaslabeldirectsbutusebrothinplaceofwater.4.Stirincilantro.Toserve,spoonstewovercouscous.
Eachserving:About485calories,16gprotein,94gcarbohydrate,7gtotalfat(1gsaturated),3mgcholesterol,1,030mgsodium.
MoroccanVegetableStew
NewOrleansGreenGumbo
PopulararoundtheMississippiDelta,thissouphasaslightlythickened“gumbo”texturecreatedbythepepper-spikedbrownrouxandgratedpotato.
PREP:40MINUTESCOOK:20MINUTESMAKES10CUPSOR8FIRST-COURSESERVINGS
8slicesbacon,cutinto½-inchpieces¼cupall-purposeflour
1teaspoonsalt¼teaspoongroundredpepper(cayenne)2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth1½poundsfreshgreens(collardormustard,oracombination),toughstemstrimmedandleavescutinto½-inchpieces
1package(10ounces)frozenchoppedspinach,thawed1largeall-purposepotato(8ounces),peeledandgrated4cupswater
1. In 5-quart Dutch oven, cook bacon over medium-low heat until browned.Withslottedspoon,transfertopapertowelstodrain.Setaside.2.Discardallbut2tablespoonsbacondrippingsfromDutchoven.Stirinflour,salt,andgroundredpepperandcookovermediumheat,stirringfrequently,untilgoldenbrown,about5minutes.3. Stir in broth, fresh greens, spinach, potato, andwater; heat to boiling overhigh heat. Reduce heat to low; cover and simmer, stirring occasionally, untilsoupthickensslightlyandgreensaretender,20to25minutes.Toserve,sprinklewithbacon.
Eachserving:About145calories,7gprotein,14gcarbohydrate,7gtotalfat(3gsaturated),9mgcholesterol,735mgsodium.
Tip: Wash and cut greens a day ahead; store, loosely wrapped, in therefrigerator.
Vegetable-BarleyStew
AsimpleItaliangremolataofparsley,garlic,andlemontopsthestewtoaddadistinctivetangyelement.
PREP:15MINUTESCOOK:ABOUT20MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
1cupquick-cookingbarley
1tablespoonoliveoil1package(20ounces)peeledandseededbutternutsquash,cutinto½-inchpieces(4cups)2stalkscelery,cutinto½-inchpieces1mediumonion,chopped
1jar(14to16ounces)marinarasauce1package(9ounces)frozencutgreenbeans½can(8ounces)chickenbrothor1cupChickenBroth
½teaspoonsalt¼teaspoongroundblackpepper½cuplooselypackedfreshparsleyleaves,chopped½teaspoonfreshlygratedlemonpeel1smallgarlicclove,minced
1.Cookbarleyaslabeldirects.2.Meanwhile, innonstick12-inchskillet,heatoilovermedium-highheatuntilhot.Addsquash,celery,andonion;coverandcook,stirringoccasionally,untillightly browned, about 10minutes. Stir inmarinara sauce, greenbeans, broth,salt,andpepper.Simmer,uncovered,untilslightlythickened,about4minutes.3.Insmallbowl,withfork,stirparsley,lemonpeel,andgarlic;setaside.4. Drain liquid, if any, from barley. Stir barley into vegetables. Sprinklewithparsleymixturetoserve.
Eachserving:About320calories,9gprotein,60gcarbohydrate,7gtotalfat(1gsaturated),0mgcholesterol,985mgsodium.
CurriedVegetableStew
CurriedVegetableStew
A fragrant skillet dish flavoredwith rich Indian spices, raisins, and tomatoes.Serveoverriceorwithpitabreadandplainyogurt.
PREP:30MINUTESCOOK:40MINUTESMAKESABOUT10CUPSOR5MAIN-DISHSERVINGS
1tablespoonoliveoil1mediumonion,coarselychopped5cupssmallcauliflowerflowerets(about1smallheadcauliflower)4carrots,peeledandeachcutlengthwiseinhalf,thencrosswiseinto¼-inch-thickslices1teaspoonminced,peeledfreshginger3garliccloves,crushedwithgarlicpress1tablespooncurrypowder
1teaspoongroundcumin¾teaspoonsaltto¼teaspoongroundredpepper(cayenne)2cans(15to19ounceseach)garbanzobeans,rinsedanddrained1can(14to14½ounces)dicedtomatoes¼cupgoldenraisins
½cupwater½cuplooselypackedfreshcilantro,chopped
1.Innonstick12-inchskillet,heatoilovermediumheatuntilhot.Addonionandcook, stirring occasionally, 5 minutes. Increase heat to medium-high; addcauliflower and carrots and cook, stirring occasionally, until vegetables arelightly browned, about 10 minutes. Add ginger, garlic, curry powder, cumin,salt,andgroundredpepper;cook,stirring,1minute.2. Add garbanzo beans, tomatoes with their juice, raisins, and water; heat to
boilingoverhighheat.Reduceheat to low;coverandsimmeruntilvegetablesaretenderandsaucehasthickenedslightly,15to20minutes.Stirincilantro.
Eachserving:About430calories,18gprotein,74gcarbohydrate,10gtotalfat(1gsaturated),0mgcholesterol,1,430mgsodium.
CHICKEN
SpringRamenChickenSoup
ChickenBroth
Nothingbeats the flavorofhomemadechickenbroth.Make it in largebatchesandfreezeinsturdycontainersforuptofourmonths.Ourrecipehasanaddedbonus:The cooked chicken can be used in casseroles and salads. So rich, itservesasa“base”formanyofourothersoupsandstews.
PREP:10MINUTESPLUSCOOLINGCOOK:4HOURS30MINUTESMAKESABOUT5½CUPS
1chicken(3to3½pounds),includingneck(reservegibletsforanotheruse)2carrots,peeledandcutinto2-inchpieces1stalkcelery,cutinto2-inchpieces1mediumonion,unpeeledandcutintoquarters
5parsleysprigs1garlicclove,unpeeled½teaspoondriedthyme½bayleaf
1. In 6-quart saucepot, combine chicken, chicken neck, carrots, celery, onion,parsley,garlic, thyme,bay leaf, and3quartswateror enoughwater to cover;heat to boiling over high heat. With slotted spoon, skim foam from surface.Reduce heat to low; cover and simmer, turning chicken once and skimmingfoamoccasionally,1hour.2. Remove from heat; transfer chicken to large bowl. When cool enough tohandle,removeskinandbonesfromchicken.(Reservechickenmeatforanotheruse.)Return skinandbones toDutchovenandheat toboilingoverhighheat.Skimfoam;reduceheattolowandsimmer,uncovered,3hours.3. Strain broth through colander into large bowl; discard solids. Strain againthoughsieveintocontainers;cool.Coverandrefrigeratetousewithin3days,orfreezeupto4months.
4.Touse,skimanddiscardfatfromsurfaceofbroth.
Eachcup:About36calories,3gprotein,4gcarbohydrate,1gtotalfat(1gsaturated),3mgcholesterol,91mgsodium.
Pressure-CookerChickenBroth
In6-quartpressurecooker,placeallingredientsforChickenBrothbutuseonly4cups water. Following manufacturer’s directions, cover pressure cooker andbringuptohighpressure(15pounds).Cook15minutes.Removecookerfromheatandallowpressuretodrop5minutes,thenfollowmanufacturer’sdirectionsfor quick release of pressure. Strain broth through colander into large bowl;discard solids. Strain again through sieve into containers; cool. Meanwhile,removeskinandbonesfromchicken;discard.(Reservechickenforanotheruse.)Coverbrothandrefrigerate tousewithin3days,or freezeup to4months.Touse,skimanddiscardfatfromsurfaceofbroth.
HowtoFreezeandReheatStews,Soups,Chili,orSaucesCoolincontainers,uncovered,atleast30minutesinrefrigeratororuntilwarm.Covercontainerstightly;labelandfreezeupto3months.Whenreadytoserve,placefrozenstew,soup,chili,orsauce,stillincoveredcontainers,uptoriminbowlorsinkofhotwater1to3minutesoruntilsidesseparatefromcontainers.Invertintosaucepanorskillet;add¼to½cupwater.Coverandheattoboilingovermediumheat,stirringoccasionally;boil1minute,stirring.Or,invertintomicrowave-safebowlorbakingdish;coverwithwaxedpaper
or vented plastic wrap. Heat in microwave oven on Defrost until most icecrystals are gone and mixture can be easily stirred. Then heat on High untilmixturereaches165°Foninstant-readthermometer,stirringgentlyonceduringheating.
BasicChickenSoup
Wecallthissoup“basic,”butitisthequintessentialcomfortfood.
PREP:20MINUTESPLUSCOOLINGCOOK:25MINUTESMAKESABOUT8½CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil1smallonion,finelychopped2mediumcarrots,peeledandcutinto¼-inch-thickslices2mediumstalkscelery,cutinto¼-inch-thickslices2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBrothteaspoongroundblackpepper
3cupswater2skinless,bonelesschicken-breasthalves(10ounces)
1.In4-quartsaucepan,heatoilovermediumheatuntilhot.Addonionandcook,stirringoccasionally,untiltenderandlightlybrowned,about5minutes.2.Addcarrots,celery,broth,pepper,andwater;heattoboilingoverhighheat.Addchickenandreduceheattolow;coverandsimmeruntilchickenjustlosesitspinkcolorthroughoutandcarrotsandceleryaretender,8to10minutes.3. Remove from heat.Using slotted spoon or tongs, transfer chicken to plate;coolslightly.Whencoolenoughtohandle,shredchickenintothinstrips.Returnchickentosoup;heatthrough.
Eachserving:About150calories,20gprotein,7gcarbohydrate,4gtotalfat(1gsaturated),41mgcholesterol,635mgsodium.
ChickenNoodleSoup
Ano-nonsensenoodlesoup.Forvariety,addotherdicedorfrozenvegetablesasdesired.
PREP:20MINUTESPLUSCOOLINGCOOK:25MINUTESMAKESABOUT9½CUPSOR4MAIN-DISHSERVINGS
BasicChickenSoup(opposite)2cupsmediumeggnoodles(about3ounces)
1cupfrozenpeasgratedParmesanorPecorinoRomanocheese(optional)
1.PrepareBasicChickenSoupasinSteps1and2.2.Meanwhile,preparenoodlesinboilingwateraslabeldirects.3.Complete soup as inStep 3, then heat through, adding cookednoodles andpeaswithshreddedchicken.ServewithParmesancheese,ifyoulike.
Eachserving:About290calories,26gprotein,33gcarbohydrate,6gtotalfat(1gsaturated),68mgcholesterol,675mgsodium.
AsianChickenSoup
Aneasywaytoturnanoldstandardintoanewdish
PREP:25MINUTESCOOK:25MINUTESMAKESABOUT9½CUPSOR4MAIN-DISHSERVINGS
BasicChickenSoup2slices( -inch-thickeach)freshginger½cupregularlong-grainrice1bunchwatercress(about6ounces),toughstemstrimmed2greenonions,sliced
1tablespoonsoysauce½teaspoonAsiansesameoil
1.PrepareBasicChickenSoup,addinggingerwithbrothinStep2.2.Meanwhile,preparericeaslabeldirects.3.Withslottedspoon,removegingerfromsoupanddiscard.CompletesoupasinStep3,addingcookedrice,watercress,greenonions,soysauce,andsesameoiltosoupwithshreddedchicken.
Eachserving:About245calories,22gprotein,26gcarbohydrate,5gtotalfat(1gsaturated),4mgcholesterol,900mgsodium.
RomanEgg-DropSoup
Withbrothat the ready, this light-yet-satisfyingsoupcouldn’tbequicker.Thecooked eggs look like little rags, or straccetti in Italian, lending this soup thenamestracciatelleinitsnativecityofRome.
PREP:5MINUTES,NOTINCLUDINGBROTHCOOK5MINUTESMAKESABOUT5½CUPSOR6ACCOMPANIMENTSERVINGS
1recipePressure-CookerChickenBrothor3cans(14to14½ounceseach)chickenbroth(5¼cups)
2largeeggs¼cupfreshlygratedParmesanorPecorinoRomanocheese,plusadditionalforserving
Groundblackpepper2tablespoonsfinelychoppedfreshparsley
1.Ina3-quartsaucepan,heatbrothtoboilingoverhighheat.2. Meanwhile, in small bowl, with fork, beat eggs, ¼ cup Parmesan, andteaspoonpepper.3.Whenchickenbrothisboiling,reduceheattolow.Graduallyaddeggmixtureto broth, stirring with fork just until egg sets and forms ribbons. Removesaucepanfromheat;stirinparsley.ServewithadditionalgratedParmesanifyoulike.
Eachserving:About50calories,5gprotein,0gcarbohydrate,3gtotalfat(1gsaturated),0gfiber,73mgcholesterol,625mgsodium.
ThePerfectChicken-NoodleSoupTreatyourfamilyto
therealdeal:chicken-noodlesoupmadefromscratch.Thekudosyou’llgetwillbewell
worththeeffort.
PREP:45MINUTESCOOK:ABOUT2HOURS30MINUTESMAKESABOUT16CUPSOR8MAIN-DISHSERVINGS
8stalkscelery7carrots,peeled1wholechicken(about3½pounds)
2poundschickenlegquarters1mediumonion,cutintopieces1garlicclove,cutinhalf½bunchparsley8sprigsthyme20wholeblackpeppercorns2bayleaves1tablespoonsalt
12cupscoldwater3cupsmediumeggnoodles,uncooked
1. Cut 4 stalks celery and 3 carrots crosswise into 2-inch pieces. In 8-quart
saucepot, combine chicken, chicken neck, gizzards (not liver), chicken legs,celeryandcarrotpieces,onion,garlic,parsley,thyme,peppercorns,bayleaves,salt,andwater;heattoboilingoverhighheat.Reduceheattolowandsimmer,uncovered,2hours.2.Meanwhile,cutremaining4stalksceleryand4carrotscrosswiseinto¼-inch-thickslices.Cooknoodlesaslabeldirects;setaside.3. Remove saucepot from heat; with tongs, transfer chicken to jelly-roll pan.Strain broth through colander into large bowl; discard solids. Skim fat anddiscard.Returnbrothtosaucepot;heattoboilingoverhighheat.4.Meanwhile,removeskinandbonesfromchickenanddiscard.Cutmeatinto½-inchpieces.5.Whenbrothboils,addceleryandcarrotslices;heattoboiling.Reduceheattomedium-high;cookvegetables,uncovered,untilverytender,about10minutes.6.Removefromheat.Stirincookedchickenandnoodles.
Eachserving:About290calories,36gprotein,14gcarbohydrate,9gtotalfat(2gsaturated),115mgcholesterol,945mgsodium.
ThePerfectChicken-NoodleSoup
AsianChicken-NoodleSoup
AsianChicken-NoodleSoup
This tastes just as good as, if not better than, any noodle-shop version. Usechopsticksoraforktopickupthelongnoodles.
PREP:15MINUTESCOOK:35MINUTESMAKESABOUT7CUPSOR4MAIN-DISHSERVINGS
4ouncesricenoodlesorlinguine3cans(14to14ounceseach)chickenbrothor5¼cupsChickenBroth3smallskinless,bonelesschicken-breasthalves(12ounces)4ouncesshiitakemushrooms,stemsremovedandcapsthinlysliced
2tablespoonssoysauce1tablespoongrated,peeledfreshginger¾teaspoonsaltteaspooncrushedredpepper
¼teaspoonAsiansesameoil
1cuplooselypackedfreshcilantro2greenonions,trimmedandthinlysliced
1.Preparenoodlesaslabeldirects;drain.2.Meanwhile,in4-quartsaucepan,heatbrothtoboilingoverhighheat.Addthechickenandreduceheattolow.Simmeruntilchickeniscookedthrough,about15minutes.Removechickenwithaslottedspoonandsetasidetocool.
3. Stirmushrooms, soy sauce, ginger, salt, and crushed red pepper into broth.Simmer,uncovered,10minutes.4.Cutchickenintothinstrips.Addchicken,sesameoil,andcookednoodlestobrothandheatthrough.Stirincilantroandgreenonions.
Eachserving:About285calories,25gprotein,30gcarbohydrate,5gtotalfat(1gsaturated),58mgcholesterol,1,050mgsodium.
ChickenSoupwithRice
Everyoneloves thisoldfavorite.Aspecialtyofgrandmaseverywhere, it’s likecomfortinabowl.
PREP:10MINUTESCOOK:25MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
cupregularlong-grainrice3cans(14to14½ounceseach)chickenbrothor5½cupsChickenBroth
3carrots,peeledandcutinto¼-inchpieces1stalkcelery,cutinto¼-inchpieces2cupsbite-sizepiecescookedchicken(reservedfrombroth,ifusinghomemade)1½teaspoonssalt
1.In1-quartsaucepan,preparericeaslabeldirects.2.Meanwhile,in3-quartsaucepan,heatbroth,carrots,andcelerytoboilingoverhighheat.Reduceheat to low;simmer,uncovered,untilvegetablesare tender,about15minutes.Stirinchicken,salt,andcookedrice;heatthrough.
Eachserving:About290calories,25gprotein,32gcarbohydrate,5gtotalfat(1gsaturated),58mgcholesterol,960mgsodium.
ChickenSoupwithRice
After-WorkChickenSoup
Youcanwhipupthishomeychickensoup,madewithleeksandbowtiepasta,injustminutes!
PREP:15MINUTESCOOK:ABOUT15MINUTESMAKES8CUPSOR4MAIN-DISHSERVINGS
1leek(about8ounces)
1tablespoonoliveoil2carrots,peeledandeachcutlengthwiseinhalf,thencrosswiseinto¼-inch-thickslices
1stalkcelery,thinlysliced¼teaspoondriedthyme
1bayleaf1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth½cupsmallbow-tiepasta(2ounces)½teaspoonsaltteaspoongroundblackpepper
3cupswater3smallskinless,bonelesschickenbreasthalves(12ounces),cutcrosswiseintoverythinslices
1.Cutoff root and trimdarkgreen top from leek; cut leek lengthwise inhalf,then crosswise into ¼-inch pieces. Rinse leek in large bowl of cold water,swishingtoremovesand.Transfertocolandertodrain,leavingsandinbottomofbowl.2. In 4-quart saucepan, heat oil over medium-high heat until hot. Add leek,carrots, celery, thyme, and bay leaf; cook, stirring occasionally, until leek haswiltedandvegetablesaretender-crisp,5to7minutes.3. Add broth, pasta, salt, pepper, and water; heat to boiling over high heat.Reduceheattomedium-low;simmer,covered,untilpastaisjustcooked,about5minutes. Increase heat to medium; add chicken and cook, uncovered, untilchickenlosesitspinkcolorthroughout,about3minutes.Discardbayleafbeforeserving.
Eachserving:About220calories,23gprotein,17gcarbohydrate,6gtotalfat(1gsaturated),63mgcholesterol,800mgsodium.
SpringRamenNoodleSoup
Quick,easy,anddelicious—perfectforanovicecookorforanyonewhohastogetdinneronthetableinahurry.
PREP:10MINUTESCOOK:ABOUT10MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
5cupswater2packages(3ounceseach)chicken-flavororOriental-flavorramennoodlesoupmix
6ouncessnowpeas(about2cups)2greenonions,trimmed1largecarrot,peeled4smallskinless,bonelesschicken-breasthalves(16ounces)1teaspoonAsiansesameoil
1.In4-quartsaucepan,heatwaterandseasoningpacketsfromramensoupmixtoboilingoverhighheat.2.Meanwhile, removestrings fromsnowpeasandcuteachdiagonally inhalf.Slice green onions and shred carrot. Cut chicken into ¾ -inch pieces. Breakramennoodleblocksinto2layers.3.Add snowpeas, greenonions, carrot, chicken, andnoodles toboilingwatermixture.Cookoverhighheatuntilchickenjustlosesitspinkcolorthroughout,3to5minutes.Removesaucepanfromheat.Stirinsesameoil.
Eachserving:About355calories,32gprotein,32gcarbohydrate,11gtotalfat(4gsaturated),66mgcholesterol,920mgsodium.
MexicanChickenSoup
MexicanChickenSoup
Addsouth-of-the-borderflavortoatime-honoredclassic.Forthosewhowantamoreauthenticversion,CoqauVin.
PREP:25MINUTESCOOK:25MINUTESMAKESABOUT9½CUPSOR4MAIN-DISHSERVINGS
BasicChickenSoup½lime
1cupfreshorfrozenwhole-kernelcorn½cuplooselypackedfreshcilantro,choppedlimewedges,coarselycrushedtortillachips,hotpeppersauce(optional)
1.PrepareBasicChickenSoup,addinglimewithbrothinStep2.2.CompletesoupasinStep3,addingcornandcilantrowithshreddedchicken.3.With slotted spoon, remove lime and squeeze juice into soup; discard lime.Servesoupwithlimewedges,crushedtortillachips,andhotpeppersauce,ifyoulike.
Eachserving:About185calories,22gprotein,16gcarbohydrate,4gtotalfat(1gsaturated),41mgcholesterol,640mgsodium.
FeelFull,LoseWeightLooking to lose a fewpounds? Indulge in soup.Research shows that the bestwaytostartamealmaybewithwater-orbroth-basedsoup.Itfillsyouup—evenmoresothanotherfoodslowincaloriedensity.You’llfeelfullfasterandendupeating less at that sitting.Ormake soup ameal in itself;withvegetable-basedsoups,you’llgetplentyoffibertokeepyoufeelingfulllonger.
ThaiChickenandCoconutSoup
Thisdelectablesoupisawinnerwhentheweatherisblustery.
PREP:25MINUTESCOOK:ABOUT40MINUTESMAKESABOUT6CUPSOR4MAIN-DISHSERVINGS
2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth4garliccloves,crushedwithgarlicpress
1tablespoonThaigreencurrypaste1tablespoonminced,peeledfreshginger
1teaspooncorianderseeds½teaspoonwholeblackpeppercornsteaspooncuminseeds
1cupwater2smallskinless,bonelesschicken-breasthalves(8ounces)1can(14ounces)lightunsweetenedcoconutmilk(notcreamofcoconut),wellstirred1cupthinlyslicedshallots(about5large)
2tablespoonsAsianfishsauce(nuocnam)
1tablespoonfreshlimejuice2tablespoonschoppedfreshcilantroand/ordilllimewedges(optional)
2tablespoonschoppedfreshcilantroand/ordilllimewedges(optional)
1. In 5-quart Dutch oven, heat broth, garlic, curry paste, ginger, coriander,peppercorns, cumin, andwater to boiling over high heat.Reduce heat to low;coverandsimmer20minutes.Strainbroththroughsieveintolargebowl;discardsolids.Setbrothaside.2.Whilebrothissimmering,cutchickenbreastintothinstrips.3.InsamecleanDutchoven,heat½cupcoconutmilktoboilingoverhighheat;addshallotsandcook,stirringoccasionally,untilshallotssoftenandliquidhasevaporated.Reduceheat tomedium;addchickenandcook,stirringconstantly,untilchickenjustlosesitspinkcolorthroughout.4.Stirinstrainedbroth,fishsauce,limejuice,andremainingcoconutmilk;heatthrough. Sprinkle soupwith chopped cilantro. Servewith limewedges, if youlike.
Eachserving:About205calories,19gprotein,11gcarbohydrate,10gtotalfat(6gsaturated),33mgcholesterol,1,325mgsodium.
ThaiChickenandCoconutSoup
GreekLemonSoup
CalledavgolemonoinGreek,thisvelvety-smoothchickensoupisthickenedwitheggsandrice.It’sbestservedsoonafteryoumakeit.
PREP:10MINUTESCOOK:40MINUTESMAKESABOUT6CUPSOR6FIRST-COURSESERVINGS
2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth1skinless,bonelesschicken-breasthalf(about6ounces)1smallonion,peeledandstuddedwith2wholecloves1carrot,trimmed,peeled,andcutinto2-inchpieces1stalkcelery,trimmedandcutinto2-inchpieces2½cupswatercupregularlong-grainrice
3largeeggscupfreshlemonjuice(about2largelemons)
1tablespoonbutterormargarinechoppedfreshchives(optional)
1. In 3-quart saucepan, heat broth, chicken, onion, carrot, celery, andwater toboilingoverhighheat.Reduceheattolow;coverandsimmer10minutes.2.With slotted spoon, remove chicken and vegetables from saucepan; discardvegetables. Cool chicken until easy to handle. Shred into thin strips then setaside.3.Addrice tosimmeringbroth;heat toboilingoverhighheat.Reduceheat tolow;coverandsimmeruntilriceistender,15to20minutes.
4.Meanwhile, in largebowl,withwirewhisk,mixeggsand lemon juiceuntilcombined.5.Whisk2cupssimmeringbrothslowlyintobowlwitheggmixture,whiskingconstantly.Return broth and eggmixture to saucepan; heat just to simmering,whiskingconstantly(donotboilorsoupwillcurdle),about5minutes.6. Stir in shredded chicken and butter or margarine. Sprinkle with choppedchivestoserve,ifyoulike.
Eachserving:About185calories,14gprotein,18gcarbohydrate,6gtotalfat(3gsaturated),129mgcholesterol,504mgsodium.
ChickenandRedPotatoChowder
Thiscreamychowdercallsforrotisseriechickenmeatinsteadofseafood,whichcutsdownonpreparationtimebutnotonflavor.
PREP:20MINUTESCOOK:ABOUT35MINUTESMAKESABOUT8½CUPSOR4MAIN-DISHSERVINGS
3slicesbacon,cutcrosswiseinto½-inchpieces1mediumonion,chopped2stalkscelery,cutinto¼-inchpieces1poundbabyredpotatoes,cutinto¼-inch-thickslices2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth¼teaspoondriedthymeteaspoongroundblackpepper
2cups(¾-inchpieces)cookedskinlessrotisseriechickenmeat(10ounces)
1cupfrozenwhole-kernelcorn1smalltomato,cutinto½-inchpieces1cuphalf-and-halforlightcream
1.In5-to6-quartsaucepot,cookbaconovermediumheatuntilbrowned.Withslottedspoon,transferbacontopapertowelstodrain.2. To drippings in saucepot, add onion and celery and cook, stirringoccasionally,untilvegetablesarelightlybrowned,5to8minutes.3. Add potatoes, broth, thyme, and pepper; heat to boiling over high heat.Reduce heat to low; cover and simmer until potatoes are tender, 10 to 12minutes.4.Gentlystirinchicken,frozencorn,andtomato;heattoboilingoverhighheat.
Reduce heat to low; cover and simmer 5 minutes. Stir in half-and-half; heatthrough.5.Toserve,sprinklewithbacon.
Eachserving:About550calories,31gprotein,39gcarbohydrate,31gtotalfat(12gsaturated),104mgcholesterol,195mgsodium.
South-of-the-BorderChickenSoupAheartier,moreflavorfulalternativetoMexicanChickenSoup,thisthickerversionisfullofmashedanddicedpotatoes,seasonedwithfreshlimejuice,andtoppedwithavocado.Exceptforthefinishingtouches(inStep5),thiscanbemadeaday
ahead.
PREP:1HOURCOOK:25MINUTESMAKESABOUT16CUPSOR8MAIN-DISHSERVINGS
8mediumall-purposepotatoes(2½pounds)1chicken(4pounds),cutinto8pieces3largestalkscelery,eachtrimmedandcutintothirds3carrots(½pound),eachpeeled,trimmed,andcutintothirds2mediumonions,unpeeledandeachcutintoquarters
10cupswater10sprigscilantroplus¼cupchoppedfreshcilantro2bayleaves
1teaspoonwholeblackpeppercorns1can(15¼to16ounces)whole-kernelcorn,drained
2teaspoonssalt
2teaspoonssalt¼cupfreshlimejuice(about2largelimes)garnishes:2ripemediumavocados,cutinto½-inchcubes;tortillachips;limewedges;cilantrosprigs
1.Peel3potatoes.In8-quartDutchovenorsaucepot,combinechicken,celery,carrots, onions, cilantro sprigs, bay leaves, peppercorns, peeled potatoes, andwater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilchicken loses its pink color throughout and vegetables are tender, 35 to 45minutes.2.With slotted spoon, transfer chicken and potatoes to separate bowls. Strainbroth through sieve into large bowl; discard vegetables. Skim and discard fatfrombroth;returnbrothtosamecleanDutchoven.Mashcookedpotatoeswith1cupbroth;stirmashed-potatomixtureintobrothinDutchoven.3. Peel and chop remaining 5 potatoes.Add potatoes to broth; heat to boilingoverhighheat.Reduceheat to low; cover and simmeruntil potatoes are fork-tender,about10minutes.4.Meanwhile, discard skin andbones fromchicken; cut chicken intobite-sizepieces.Stirchicken,corn,andsaltintobroth;heatthrough.5.Justbeforeserving,stirlimejuiceandchoppedcilantrointosoup.Servesoupwithgarnishes.
Eachservingwithoutgarnishes:About325calories,29gprotein,28gcarbohydrate,11gtotalfat(3gsaturated),71mgcholesterol,735mgsodium.
South-of-the-BorderChickenSoup
CoqauVin
This well-known dish, basically chicken stewed in a red-wine sauce, is aspecialtyoftheBurgundyregionofFrance.Ifpossible,useamoderatelypricedCaliforniaorOregonPinotNoir,whichismadefromthesamegrapeasthemoreexpensiveFrenchBurgundy.
PREP:45MINUTESCOOK/BAKE:ABOUT1HOUR30MINUTESMAKES6MAIN-DISHSERVINGS
4slicesbacon,cutinto½-inchpieces4poundschickenparts(thighs,drumsticks,and/orbreasts),skinremoved½teaspoonsalt¼teaspooncoarselygroundpepper1smallonion,finelychopped1carrot,peeledandfinelychopped1stalkcelery,finelychopped20pearlonions(abouthalf10-ouncepackageorgenerous1cup),soakedinwarmwaterandpeeled
1package(12ounces)mushrooms,trimmedandeachcutinhalforintoquartersiflarge
2tablespoonsbutterormargarine3tablespoonsall-purposeflour1½cupsdryredwine½can(8ounces)chickenbrothor1cupChickenBroth2tablespoonstomatopaste2bayleaves½cuplooselypackedfreshparsley,chopped
1.Preheatovento325°F.In5-quartDutchoven,cookbaconovermediumheatuntilbrowned.Withslottedspoon,transferbacontopapertowelstodrain.2.Sprinklechickenwithsaltandpepper.TodrippingsinDutchoven,addhalfofchickenandcookovermedium-highheatuntilwellbrownedonallsides,about
10 minutes, using slotted spoon to transfer chicken to large bowl as it isbrowned.Repeatwithremainingchicken.3.TosameDutchoven,addchoppedonion,carrot,andceleryandcook,stirringoccasionally,untilvegetablesaretender,about10minutes.Withslottedspoon,transfertobowlwithchicken.AddpearlonionsandmushroomstoDutchovenandcook,stirringoccasionally,untilbrowned,about8minutes.Transfertobowlwithchicken.4. In sameDutchoven,melt butter.Add flour and cook, stirring frequently, 2minutes.Withwirewhisk,whiskinwineuntilsmooth.Stirinbrothandtomatopaste.Heattoboiling,whiskingfrequently;boil2minutes.5.Return chicken, vegetables, and three-fourths of bacon toDutch oven.Addbay leaves; heat toboiling.CoverDutchoven andbake, turning chickenonceduring baking, until chicken is very tender and juices run clearwhen thickestpartofthighispiercedwithtipofknife,40to45minutes.6.To serve, discard bay leaves. Skim and discard fat. Transfer stew to largeservingbowl;sprinklewithparsleyandremainingbacon.
Eachserving:About330calories,36gprotein,13gcarbohydrate,14gtotalfat(6gsaturated),108mgcholesterol,573mgsodium.
CoqauVin
QuickCassoulet
Wecutthepreptimeofthisslow-bakedFrenchcasserolebyusingstore-boughtcookedchickenandcannedbeans.Thestewsimmersbrieflyonthestovetoptomeldflavors.
PREP:15MINUTESCOOK:ABOUT20MINUTESMAKESABOUT10CUPS,OR6MAIN-DISHSERVINGS
1tablespoonoliveoil8ouncesItalian-styleturkey-sausagelinks,eachcutinto1-inchpieces8ouncespeeledbabycarrots(half16-ouncebag),eachcutintothirds2stalkscelery,chopped1mediumonion,chopped¼teaspoondriedthyme3cans(15to19ounceseach)whitekidneybeans(cannellini),rinsedanddrained
1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth2packages(about4ounceseach)roastedchicken-breasthalves,skinandbonesdiscarded,meattorninto1-inchpieces
½cupwater
1.Innonstick5-to6-quartDutchoven,heatoilovermedium-highheatuntilhot.Addsausage,carrots,celery,onion,andthyme,andcookuntillightlybrowned,12to15minutes.2.Addbeans,broth,chicken,andwatertoDutchoven;heattoboilingoverhighheat, stirring gently to combine. Reduce heat to low; cover and simmer 5minutes.
Eachserving:About365calories,26gprotein,44gcarbohydrate,9gtotalfat(2gsaturated),42mgcholesterol,965mgsodium.
SouthwestChickenStew
Aflavor-packedcomboofchickenthighs,potatoes,corn,andbeansissimmeredtogether,thenthickenedwithcrushedtortillachips.
PREP:25MINUTESCOOK:ABOUT30MINUTESMAKES6MAIN-DISHSERVINGS
1teaspoonoliveoil6largebone-inchickenthighs(about2pounds),skinandexcessfatremoved
1mediumonion,chopped2jalapeñochiles,seededandminced2garliccloves,crushedwithgarlicpress¾teaspoongroundcumin½teaspoondriedoregano1poundmediumredpotatoes,cutinto1½-inchpieces1can(15to19ounces)whitekidneybeans(cannellini),rinsedanddrained1can(15¼ounces)whole-kernelcorn,drained1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
1teaspoonsalt¼cupcrushedbakedtortillachips½cuplooselypackedfreshcilantro,chopped
1. In deep, nonstick 12-inch skillet, heat oil overmedium-high heat until hot.Addchickenandcookuntilbrownedonbothsides,6to8minutes,usingslottedspoontotransferchickentoplateasitisbrowned.
2. To same skillet, add onion, jalapeños, garlic, cumin, and oregano and cookovermediumheat,covered,untilonionisgolden,stirringoccasionally,about5minutes.3.Returnchicken to skillet.Addpotatoes,beans,corn,broth,andsalt;heat toboiling. Reduce heat to medium-low and simmer, covered, until potatoes arefork-tender and juices run clearwhen thickest part of chicken thigh is piercedwithtipofknife,stirringoccasionally,about15minutes.4. Stir in tortilla chips and cook, uncovered, about until mixture thickensslightly,2minutes.Addcilantrojustbeforeserving.
Eachserving:About365calories,31gprotein,44gcarbohydrate,7gtotalfat(2gsaturated),98mgcholesterol,1,115mgsodium.
ChickenandSweetPotatoStew
Coat chicken thighswith a fragrantmixof cuminandcinnamon, then simmerwith beta carotene–rich sweet potatoes in a creamy peanut-butter sauce—delectableoverbrownrice.
PREP:20MINUTESCOOK:45MINUTESMAKES4MAIN-DISHSERVINGS
4bone-inchickenthighs(about1½pounds),skinremoved
1teaspoongroundcumin¼teaspoongroundcinnamon
1tablespoonoliveoil3mediumsweetpotatoes(about1½pounds),peeledandcutinto½-inchpieces
1mediumonion,sliced1can(28ounces)wholetomatoesinjuice
3tablespoonsnaturalpeanutbutter½teaspoonsalt¼teaspooncrushedredpepper2garliccloves,peeled¼cuppackedfreshcilantroleavesplus2tablespoonschopped
1.Rubchickenthighswithcuminandcinnamon;setaside.2. In nonstick 12-inch skillet, heat oil overmediumheat until hot.Add sweetpotatoesandonionandcook,stirringoccasionally,untilonionistender,12to15minutes.Transfersweet-potatomixturetoplate.3.Increaseheattomedium-high.Addseasonedchicken,andcookuntilchickenislightlybrownedonbothsides,about5minutes.4.Meanwhile,drain tomatoes, reserving juice.Coarselychop tomatoesandsetaside. In blender or in foodprocessorwith knife blade attached, puree tomatojuice,peanutbutter, salt, crushed redpepper,garlic, and¼cupcilantro leavesuntilsmooth.5. Add sweet-potato mixture, peanut-butter sauce, and chopped tomatoes toskilletwithchicken;heat toboilingoverhighheat.Reduceheat to low;coverandsimmeruntiljuicesrunclearwhenthickestpartofchickenthighispiercedwithtipofknife,about25minutes.6.Toserve,sprinklewithchoppedcilantro.
Eachserving:About410calories,26gprotein,50gcarbohydrate,12gtotalfat(2gsaturated),76mgcholesterol,725mgsodium.
Moroccan-StyleChickenStew
Moroccan-StyleChickenStew
This traditionally long-simmering stew,calleda tagine, is richwithablendofspices,olives,andraisins.Ourversioncooksquicklythankstosmallchunksoftenderchickenandcannedbeans.
PREP:15MINUTESCOOK:20MINUTESMAKESABOUT8CUPSOR6MAIN-DISHSERVINGS
1tablespoonoliveoil1mediumonion,chopped1tablespoonall-purposeflour1teaspoongroundcoriander
1teaspoongroundcumin½teaspoonsalt¼teaspoongroundredpepper(cayenne)¼teaspoongroundcinnamon1½poundsskinless,bonelesschickenthighs,cutinto2-inchpieces2garliccloves,crushedwithgarlicpress1can(28ounces)wholetomatoesinpuree1can(15to19ounces)garbanzobeans,rinsedanddrained cupdarkseedlessraisins¼cupsaladolives(choppedpimiento-stuffedolives)
1cupwater½cuplooselypackedfreshcilantro
1.Innonstick5-to6-quartDutchoven,heatoilovermediumheatuntilhot.Add
onionandcookuntillightgolden,about5minutes.2. Meanwhile, in pie plate, mix flour, coriander, cumin, salt, pepper, andcinnamon.Addchickenandtosswithflourmixtureuntilevenlycoated.3.AddchickentoDutchovenandcookuntillightlybrowned,about4minutesperside.Addgarlicandcook1minute.4. Stir in tomatoeswith their puree, beans, raisins, olives, andwater.Simmer,uncovered,untiljuicesrunclearwhenthickestpartofchickenispiercedwithtipofknife,about5minutes,breakinguptomatoeswithsideofspoon.Garnishwithcilantro.
Eachserving:About305calories,29gprotein,28gcarbohydrate,9gtotalfat(2gsaturated),94mgcholesterol,890mgsodium.
HeartyChickenandVegetableStew
Allyouneedtoroundoutthemealisamixedgreensalad.
PREP:45MINUTESCOOK:1HOURMAKES4MAIN-DISHSERVINGS
2mediumleeks2tablespoonsoliveoil
2tablespoonsbutterormargarine4smallskinless,bonelesschickenbreasthalves(16ounces),cutinto1½-inchpieces
8ouncesmushrooms,trimmedandthicklysliced3carrots(about8ounces),trimmed,peeled,andcutinto1-inchpieces1fennelbulb(about1pound),trimmedandcutlengthwiseintothinwedges¾poundredpotatoes,cutinto1-inchpieces
1bayleaf¼teaspoondriedtarragon½cupdrywhitewine1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth¼cupwater¾cuphalf-and-halforlightcream
3tablespoonsall-purposeflour
1cupfrozenpeas,thawed¾teaspoonsalt
1.Cutoffrootsandtrimdarkgreentopsfromleeks;cuteachleeklengthwiseinhalf, thencut crosswise into¾ -inchpieces.Rinse leeks in largebowlof coldwater,swishingtoremoveanysand.Transfertocolandertodrain,leavingsandinbottomofbowl.2. In 5-quart Dutch oven or saucepot, heat 1 tablespoon oil and 1 tablespoonbutterovermedium-highheatuntilbutterhasmeltedandoilishot.Addchickenandcookuntilchickenisgoldenandjustlosesitspinkcolorthroughout,about12to15minutes,usingslottedspoontotransferchickentomediumbowlasitisbrowned.3.Todrippings inDutchoven, addmushroomsandcookuntil golden (donotoverbrown),about10minutes.Transfermushroomstobowlwithchicken.4.ToDutchoven,add remaining1 tablespoonoiland remaining1 tablespoonbutter;heatuntilhot.Addcarrots,leeks,fennel,potatoes,bayleaf,andtarragon;cook,stirringoccasionally,untilfennelistranslucentandleekshavewilted,10to15minutes.5.Addwine;cook,stirring,2minutes.Addbrothandwater;heattoboilingoverhigh heat. Reduce heat to low; cover and simmer until vegetables are tender,about20minutes.6.Incup,withfork,mixhalf-and-halfandflouruntilsmooth.Stirhalf-and-halfmixture intovegetablemixture;heat toboilingoverhighheat.Reduceheat tomedium; cook until slightly thickened, about 1 minute. Stir in chicken,mushrooms,peas,andsalt;heatthrough.Discardbayleaf.
Eachserving:About530calories,37gprotein,53gcarbohydrate,20gtotalfat(5gsaturated),85mgcholesterol,985mgsodium.
TheSkinnyonPoultryThebreastisthemosttenderpartofthebird—andalsotheleanest.A3½-ounceportion of breast meat without the skin has about 4 grams of fat. The sameamountofskinlessdarkmeathasabout10gramsoffat.Andkeepinmindthatremovingpoultryskinslashestheamountoffatalmostinhalf.
ChickenBouillabaisse
An easy, affordable version of the classic French fish stew; we used skinnedchickenthighsinsteadofthetraditionalassortmentoffish.
PREP:1HOURCOOK:30MINUTESMAKES4MAIN-DISHSERVINGS
1tablespoonoliveoil8mediumbone-inchickenthighs(about2½pounds),skinandexcessfatremoved2largecarrots,peeledandfinelychopped1mediumonion,finelychopped1mediumfennelbulb(1¼pounds),trimmedandcutcrosswiseinto¼-inch-thickslices½cupwater
3garliccloves,minced1can(14to14½ounces)dicedtomatoes1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
½cupdrywhitewine2tablespoonsanisette(anise-flavoredliqueur;optional)½teaspoonsalt¼teaspoondriedthymeteaspoongroundredpepper(cayenne)
1bayleafpinchsaffronthreads
1.In5-quartDutchoven,heatoilovermedium-highheatuntilhot.Addchickeninbatches,andcookuntilwellbrowned,about5minutesperbatch,usingslottedspoontotransferchickenthighstolargebowlastheyarebrowned.2. Add carrots and onion toDutch oven and cook overmedium heat, stirring
occasionally,until tenderandgolden,about10minutes.Transfer tobowlwithchicken.3. Preheat oven to 350°F. Add fennel andwater to Dutch oven, stirring untilbrownedbitsareloosenedfrombottomofpan.Cook,stirringoccasionally,untilfennel is tenderandbrowned,about7minutes.Addgarlicandcook3minuteslonger.4. Return chicken and carrotmixture toDutch oven.Add tomatoeswith theirjuice,broth,whitewine,anisette, ifusing, salt, thyme,ground redpepper,bayleaf,andsaffron;heattoboilingoverhighheat.Coverandbakeuntiljuicesrunclearwhen thickestpartofchicken thigh ispiercedwith tipofknife,about30minutes.Discardbayleaf.
Eachserving:About310calories,32gprotein,24gcarbohydrate,10gtotalfat(2gsaturated),119mgcholesterol,935mgsodium.
ChickenBouillabaisse
BEEF,PORK&LAMB
BeefandWildMushroomStew
BrownBeefStock
For a richer,meatier flavor, use four pounds of beef bones and one pound ofoxtails.
PREP:5MINUTESCOOK:7HOURS30MINUTESMAKESABOUT5CUPS
5poundsbeefbones,cutinto3-inchpieces2mediumonions,eachcutinhalf3carrots,peeledandcutinhalf2stalkscelery,cutinhalf13cupswater
1smallbunchparsley
1bayleaf½teaspoondriedthyme
1.Preheatovento450°F.Spreadbeefbones,onions,carrots,andceleryinlargeroasting pan (17½" by 11½").Roast, stirring every 15 minutes, until wellbrowned,about1hour.2. With tongs, transfer browned bones and vegetables to 6-quart saucepot.Carefullypouroff fat fromroastingpan.Add1cupwater to roastingpanandheattoboiling,stirringuntilbrownedbitsareloosenedfrombottomofpan;addtopot.Addremaining12cupswater,parsley,bayleaf,andthymetopot.Heattoboilingoverhighheat,skimmingfoamfromsurface.Reduceheatandsimmer,skimmingfoamoccasionally,6hours.3. Strain broth through colander into large bowl; discard solids. Strain againthrough fine-mesh sieve into containers. Cool. Cover and refrigerate to usewithin3days,orfreezeupto4months.4.Touse,skimanddiscardfatfromsurfaceofstock.
Eachcup:About39calories,5gprotein,5gcarbohydrate,0gtotalfat(0gsaturated),0mgcholesterol,73mgsodium.
BeefandBarleySoup
Onebatchservesapartyofeight.Butweliketocookthisheartysoupovertheweekendandfreezeitinfamily-sizeportionsforquickweeknightdinners.
PREP:45MINUTESCOOK:2HOURS30MINUTESMAKESABOUT16CUPSOR8MAIN-DISHSERVINGS
1tablespoonplus4teaspoonsvegetableoil3mediumcelerystalks,finelychopped1largeonion(12ounces),finelychopped1½poundsbonelessbeefchuck,cutinto½-inchpieces½teaspoonsalt
2cans(14to14½ounceseach)beefbrothor3½cupsBrownBeefStock(opposite)1can(14to14½ounces)dicedtomatoes6cupswater
1cuppearlbarley5mediumcarrots(12ounces),peeledandcutcrosswiseinto¼-inch-thickslices5mediumparsnips(12ounces),peeledandcutcrosswiseinto¼-inch-thickslices
2mediumturnips(8ounces),peeledandfinelychopped3strips(3"by1"each)orangepeel
pinchgroundcloves
1. In 8-quartDutch oven, heat 1 tablespoon vegetable oil over high heat untilhot. Add celery and onion and cook, stirring occasionally, until tender andgolden,about10minutes;transfervegetablestobowl.2.Patbeefdrywithpapertowels.InsameDutchoven,heat2teaspoonsoiloverhighheatuntilhot.Addhalfofbeefandcookuntilwellbrownedusingslottedspoon to transfer beef to plate as it is browned. Repeat with remaining 2teaspoonsoilandbeef.3.Returnbeef toDutchoven.Stir insalt,celerymixture,broth, tomatoeswiththeirjuice,andwater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmer1hour.
4.Addbarley,carrots,parsnips,turnips,orangepeel,andcloves;heattoboilingover high heat. Reduce heat to low; cover and simmer until beef, barley, andvegetablesaretender,50to60minutes.
Eachserving:About320calories,25gprotein,36gcarbohydrate,9gtotalfat(3gsaturated),41mgcholesterol,740mgsodium.
CountryBeefandVeggieSoup
Thisissofillingitcanalmostbeconsideredastew.ServewithcrustyfarmhousewhitebreadforacozySundaysupper.
PREP:25MINUTESPLUSSOAKINGBEANSCOOK:1HOUR45MINUTESMAKESABOUT14CUPSOR8MAIN-DISHSERVINGS
8ouncesdrylargelimabeans(1½cups),rinsedandpickedthrough1tablespoonvegetableoil2poundsbeefshankcrosscuts,each1½inchesthick2mediumonions,finelychopped3garliccloves,mincedteaspoongroundcloves
4largecarrots,peeledandcutinto½-inchpieces2largestalkscelery,cutinto½-inchpieces8ouncesgreencabbage(about½smallhead),coredandcutinto½-inchpieces(about5cups)
1can(14to14½ounces)beefbroth,or1¾cupsBrownBeefStock2teaspoonssalt½teaspoondriedthymeleaves½teaspoongroundblackpepper4½cupswater3mediumall-purposepotatoes(1pound),peeledandcutinto¾-inchpieces1can(14to14½ounces)dicedtomatoes1cupfrozenwhole-kernelcorn1cupfrozenpeas¼cupchoppedfreshparsley
1. In large bowl, place beans and enough water to cover by 2 inches. Soakovernight.(Or,in4-quartsaucepan,heatbeansandenoughwatertocoverby2inchestoboilingoverhighheat;cook2minutes.Removefromheat;coverandletstand1hour.)Drainandrinsebeans.
2. In 8-quartDutch oven, heat vegetable oil overmedium-high heat until hot.Add half of beef shanks and cook until meat is well browned, using slottedspoon to transferbeef shanks toplateas it isbrowned.Repeatwith remainingbeef.3. Reduce heat to medium; add onions and cook, stirring occasionally, untiltender, about 5 minutes. Add garlic and cloves; cook, stirring, 30 seconds.Returnbeef toDutchoven.Stir in carrots, celery, cabbage, broth, salt, thyme,pepper,andwater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilbeefistender,about1hour.
CountryBeefandVeggieSoup4.Meanwhile,in4-quartsaucepan,heatbeansand5cupswatertoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilbeansaretender,about30minutes.Drainbeans.
5.Addpotatoesandcookedbeanstocookedbeef;heattoboilingoverhighheat.Reduce heat to low; cover and simmer 5minutes. Stir in tomatoeswith theirjuice;coverandsimmeruntilpotatoesaretender,about10minuteslonger.6.Withslottedspoon,transferbeefshankstoplate;setasideuntilcoolenoughtohandle.Removeanddiscardbonesandfat;cutbeefinto½-inchpieces.ReturnbeeftoDutchoven.Addfrozencornandpeas;heatthrough.Toserve,sprinklewithparsley.
Eachserving:About375calories,27gprotein,44gcarbohydrate,11gtotalfat(4gsaturated),38mgcholesterol,990mgsodium.
FixingaSaltySouporStewTrythisquicktrickifyou’veover-saltedapotofsouporstew:Peelandquartera potato and simmer in the soupor stew for 10 to 15minutes; removebeforeserving.Thepotato’sstarchytextureshouldabsorbtheexcesssalt—unlessyoureallydumpedinalot,inwhichcaseyoumaybestuckwithasaltydish.
CountryBorschtStew
OriginallyfromRussiaandPoland,borschtisasoupmadewithfreshbeets(richin beta carotene).There are myriad versions, some of which include assortedvegetablesandmeatoracombinationofboth.Oursissomeaty,wecallitstew—aperfectdishtocombatwinter’schill.
PREP:1HOUR15MINUTESCOOK:2HOURSMAKES16CUPSOR12MAIN-DISHSERVINGS
2bunchesbeetswithouttops(1¾pounds)1mediumheadredcabbage(about2¾pounds)5poundsbeefchuckshortribs1poundcarrots,peeledandcutlengthwiseinhalf,thencrosswiseinto1-inchpieces
1poundparsnips,peeledandcutlengthwiseinhalf,thencrosswiseinto1-inchpieces
1largeonion(12ounces),cutinto1-inchpieces2teaspoonssalt1teaspooncarawayseeds,crushed¼teaspoongroundcloves1carton(32ounces)chickenbrothor4cupsChickenBroth2bayleaves½cuplooselypackedfreshdill,choppedsourcream(optional)
1.Trim,peel,andshredbeets(youshouldhaveabout6½cupsshreddedbeets).Cut cabbage intoquarters; removeanddiscardcore.Cut cabbage into½-inch-thickslices.2.Heat8-quartDutchovenovermedium-highheatuntilhot.Patbeefdrywithpapertowels.Cookbeef,inbatches,untilwellbrowned,about5to6minutesperbatch, using slotted spoon to transfer beef to medium bowl as it is browned.(Youmayneed to reduceheat tomedium ifdrippings inDutchovenbegin to
smoke.)Preheatovento325ºF.3.Reduceheattomedium.Discardallbut¼cupdrippingsinDutchoven.Addcarrots, parsnips, onion, salt, caraway seeds, and cloves; cook, stirringoccasionally, until vegetables are golden, about 10minutes.Add cabbage andcook,stirringfrequently,untilcabbagehaswilted,about10minutes.4. Return meat and any accumulated juices to Dutch oven. Add broth, bayleaves,andbeets;heattoboilingoverhighheat,stirringuntilbrownedbitsareloosenedfrombottomofDutchoven.Coverandplaceinoven.Bakeuntilmeatisfork-tender,2hoursto2hours15minutes.
CountryBorschtStew5.Whenmeatisdone,transfershortribsandbonestolargebowl;coolslightly.Discardbayleaves.SkimanddiscardfatfromliquidinDutchoven.Whenshortribsarecoolenough tohandle, cutmeat into1-inchpieces;discardbonesandfat.Returnmeat toDutchoven.Heat stewovermediumheat until hot; stir indill.6.Toserve,spoonstewintoshallowsoupbowlsandtopwithadollopofsourcream,ifyoulike.
Eachserving:About525calories,22gprotein,22gcarbohydrate,39gtotalfat(16gsaturated),82mgcholesterol,830mgsodium.
BeefandWheatBerryChiliOurrecipecallsforgroundanchochilepepper.Anchochile,thedriedpodofachileindigenoustoMexico,hasasweet,fruityflavorandamildheat.Itisalsocalledpoblanowhenfresh.Ifyoucan’tfindgroundanchochilepepperinyour
supermarket,youcansubstituteMexican-stylechilipowder.
PREP:ABOUT15MINUTESCOOKABOUT2HOURSMAKESABOUT8CUPSOR8MAIN-DISHSERVINGS
4teaspoonsvegetableoil2poundsbonelessbeefbottomround,cutinto1-inchcubes2mediumonions,chopped3garliccloves,finelychopped3tablespoonsgroundanchochilepepper2teaspoonsgroundcuminSalt
1can(14to14½ounces)dicedtomatoeswithchiles1can(14to14½ounceslow-sodiumbeefbrothor1¾cupsBrownBeefStock
2½cupswater1cupwheatberries,rinsed1bottle(12ounces)darkbeer2slicesbacon1bayleafSourcreamandslicedgreenonionsforgarnish(optional)
1. Innonstick5-to6-quartDutchoven, heat 1 teaspoonoil overmedium-highheatuntilhot.Addhalfofbeefandcook4to5minutesoruntilbrownedonallsides, stirring occasionally. With slotted spoon, transfer beef to large bowl.Repeatwith1teaspoonoilandremainingbeef.2. InsameDutchoven,heatremaining2 teaspoonsoilovermediumheatuntilhot.Addonionsandcook5minutesoruntilgolden,stirringoccasionally.Stiringarlicandcook30seconds,stirringconstantly.Stirinchilepepper,cumin,and½ teaspoonsalt; cook1minute.Returnbeef toDutchoven;add tomatoesand
broth.Heat to boiling overmedium-high heat.Reduce heat to low; cover andsimmer1½hours.3.Meanwhile, in3-quart saucepan,combinewater,wheatberries,beer,bacon,bayleaf,and½teaspoonsalt;coverandheattoboilingovermedium-highheat.Reduce heat to low and simmer, covered, 1½ hours. Drain wheat berries,reserving1cupcookingwater.Discardbaconandbayleaf.4. Stir wheat berries and reserved cooking water into Dutch oven with beefmixture.Reduce heat to low and simmer, uncovered, 15minutes or until beefandwheatberriesaretender.Servechiliwithsourcreamandgreenonionsifyoulike.
Eachserving:About360calories,28gprotein,23gcarbohydrate,18gtotalfat(6gsaturated),5gfiber,72mgcholesterol,530mgsodium.
BeefandWheatBerryChili
ChunkyChiliwithBeans,Slow-CookerStylePREP:40MINUTES
COOK:ABOUT8HOURSMAKESABOUT12CUPSOR10MAIN-DISH
SERVINGS
4slicesbacon,cutcrosswiseinto½–inchpieces1½poundsbonelessporkshoulder,trimmedandcutinto1-inchchunks1½poundbonelessbeefchuck,trimmedandcutinto1-inchchunks1jumboonion(about1pound),coarselychopped¼cupchilipowder
4largegarliccloves,crushedwithpress
1tablespoongroundcumin1½teaspoonsdriedoreganoSalt1can(28ounces)dicedtomatoes
1cupwater3cans(15to19ounceseach)pintobeans,rinsedanddrainedSourcream(optional)
1. In 12-inch skillet, cook bacon over medium heat until browned and crisp,stirring occasionally. With slotted spoon, transfer bacon to plate; cover andrefrigerateuntilreadytouse.Pourbaconfatintocupandreserve.2. Increaseheat tomedium-high;addporkandbeef in3batches toskilletandcookuntilwellbrowned.Withslottedspoon,removemeatto5-to6-quartslow-
cookerpotasitbrowns.3.Return1tablespoonbaconfattoskillet;reduceheattomedium.Addoniontoskilletandcook8to10minutesoruntiltender,stirringoccasionally.Stirinchilipowder,garlic, cumin,oregano,and½ teaspoonsalt; cook30seconds to toastspices.Addtomatoesandwater,stirringtoscrapeupbrownedbitsfrombottomofskillet.Removeskilletfromheat.4.Tomeat inslowcooker,addonionmixtureandbeans;stirwell tocombine.Cover cooker and cook chili on low setting as manufacturer directs, 8 to 10hours (or on high setting 4 to 5 hours) or untilmeat is fork-tender. Skim anddiscardanyfatfromchili.Stirinbacon.Servewithsourcreamifyoulike.
Eachserving:About400calories,39gprotein,31gcarbohydrate,13gtotalfat(4gsaturated),10gfiber,101mgcholesterol,875mgsodium.
BeefBurgundy
AlsoknownasBoeufBourguignon,thisFrenchclassichasbecomeanAmericanfavorite.
PREP:ABOUT1HOURBAKE:ABOUT1HOUR30MINUTESMAKES10MAIN-DISHSERVINGS
2slicesbacon,cutinto½-inchpieces3poundsbonelessbeefchuck,trimmedandcutinto1½-inchpieces5mediumcarrots,peeledandcutinto½-inchpieces3garliccloves,crushedwithsideofchef’sknife1largeonion(12ounces),cutinto1-inchpieces2tablespoonsall-purposeflour
2tablespoonstomatopaste
1teaspoonsalt½teaspooncoarselygroundpepper2cupsdryredwine
4sprigsthyme1package(12ounces)mushrooms,trimmedandeachcutintoquartersiflarge½cuplooselypackedfreshparsley,chopped
1. In 5-to 6-quart Dutch oven, cook bacon over medium heat until browned.Withslottedspoon,transferbacontomediumbowl.2.Patbeefdrywithpapertowels.Addbeef,inbatches,tobacondrippingsandcookovermedium-highheatuntilwellbrowned,usingslottedspoontotransferbeefasitisbrownedtobowlwithbacon.Preheatovento325°F.3.Addcarrots,garlic,andoniontoDutchoven;cook,stirringoccasionally,untilvegetablesarebrownedandtender,about10minutes.Stirinflour,tomatopaste,
salt,andpepper;cook,stirring,2minutes.Addwineandheattoboiling,stirringuntilbrownedbitsareloosenedfrombottomofDutchoven.4. Return meat, meat juices, and bacon to Dutch oven. Add thyme andmushrooms; heat to boiling.Cover andbake, stirring once, untilmeat is fork-tender, about 1hour 30minutes to 2hours.Skimanddiscard fat from liquid;discardthymesprigs.Toserve,sprinklewithparsley.
Eachserving:About295calories,36gprotein,9gcarbohydrate,11gtotalfat(4gsaturated),89mgcholesterol,375mgsodium.
BeefandWildMushroomStew
To boost the meaty flavor of this stew, we’ve added reconstituted driedmushroomsaswellasthestrainedsoakingliquidforarichersauce.
PREP:30MINUTESCOOK:2HOURS15MINUTESMAKES6SERVINGS
2tablespoonsvegetableoil1poundmushrooms,trimmedandeachcutinhalf1package(½ounce)driedmushrooms2poundsbeefforstew,cutinto1½-inchpieces¾teaspoonsalt1largeonion(12ounces),finelychopped2garliccloves,minced
2tablespoonstomatopaste2mediumcarrots,peeledandcutlengthwiseinhalf,thencrosswiseintothirds
½can(8ounces)chickenbrothor1cupChickenBroth¾cupdryredwine¼teaspoondriedthyme1bayleaf
1.In5-quartDutchoven,heat1tablespoonvegetableoilovermedium-highheatuntilhot.Addfreshmushroomsandcookuntil tenderandlightlybrownedandmostofliquidhasevaporated,about10minutes;transfertosmallbowl.
2.Meanwhile, insmallbowl,pour1cupboilingwateroverdriedmushrooms;setaside.3. In large bowl, toss beef with salt. In same Dutch oven, heat remaining 1tablespoonvegetableoilovermedium-highheatuntilhot.Addhalfofbeefandcook until browned, 10 to 12minutes, using slotted spoon to transfer beef tobowlasitisbrowned.Repeatwithremainingbeef.Reservedrippings.4.Withslottedspoon,removemushroomsfromsoakingliquid.Rinsetoremoveanygrit,thencoarselychop.Strainliquidthroughsievelinedwithpapertowels.Setasidemushroomsandliquid.5. Preheat oven to 350°F.Add onion and2 tablespoonswater to drippings inDutch oven, and cook, stirring occasionally, until onion is tender and lightlybrowned,about10minutes.Addgarlicandcook2minuteslonger.Stirintomatopaste;cook,stirringconstantly,1minute.6.Return beef toDutch oven.Add driedmushrooms and their liquid, carrots,broth,redwine,thyme,andbayleaf;heattoboilingoverhighheat.Coverandbake1hour15minutes.7.Addsautéedmushrooms;bakeuntilbeefis tender,about15minuteslonger.Discardbayleafbeforeserving.
Eachserving:About370calories,36gprotein,13gcarbohydrate,18gtotalfat(6gsaturated),87mgcholesterol,480mgsodium.
BraiseAnatomy:PerfectMeatin8EasyStepsIntheheartofwinter,nothingsatisfiesmorethanamouthwateringstew,chili,orragout with rich succulent meat. Follow these steps for no-fail browning andbraising:•Chooseaheavy-bottomedDutchovenorskilletforbestbrowning.Makesureithasatight-fittinglidtokeepinsteamwhensimmering.
•Patmeatdrywithpapertowelstoremoveexcessmoisture.•Seasonmeatjustbeforecookingtohelppreventitfromreleasingitsnaturaljuices.
•Addmeatinsmallbatches(apoundorlessatatime)tohotoiloverhighheat.Donotovercrowdthepan.Itwillcausemeattosteaminsteadofallowingittobrown.
•Bepatient:Allowmeattoturndeepbrownonallsides,caramelizingtheproteinsandsugars.(Youmayneedtoreduceheatifbottomofpanbecomestoodark.)
•Addliquidtomeatinpanandheattoboiling,scrapingbottomofpanwithspoontoreleasebrownedbits.
•Coverpanandbraisemixtureoverlowheatontopofrangeorplaceinovenatmoderatetemperature(325degreesto350degreesF)tocook.Donotallowmixturetoboil—itwilltoughenanddryoutthemeat.
•Checkfordoneness:Whenmeatistender,aforkwillslipeasilyinandoutofit.
OvernightBeefStew
This hearty beef-and-vegetablemedleywill bewaiting for you at home at theendof theday;allyouhave todobeforeserving is thicken thecookingbroth.Forastress-freemorning,preptheingredientsthenightbefore.
PREP:25MINUTESCOOK:8TO10HOURSMAKES12SERVINGS
3largestalkscelery,cutinto½-inch-thickslices1largeonion(12ounces),cutinto16wedges1bag(16ounces)peeledbabycarrots2tablespoonsgroundcoriander
1tablespoongroundginger
1teaspoonsalt¼teaspoongroundnutmeg¼teaspoondriedthyme¼teaspooncoarselygroundblackpepper4poundsbonelessbeefchuckforstew,cutinto2-inchpieces1can(14½ounces)stewedtomatoes
3tablespoonsall-purposeflour¼cupwater
1.Mixcelery,onion,andcarrotsinbottomof5½-to6½-quartslow-cookerpot.Inlargebowl,combinecoriander,ginger,salt,nutmeg,thyme,andpepper;addbeefandtossuntilevenlycoated.Transferbeefmixturetopotwithvegetables.Pourstewedtomatoesoverbeef. (It’snotnecessary tostir.)Coverpotwith lidandcookonLowsettingasmanufacturerdirectsuntilbeefisfork-tender,8to10hours.2.When beef is tender and ready to serve, strain stew over 3-quart saucepan;
returnbeefandvegetablestoslow-cookerpot.Skimanddiscardfatfromliquidinsaucepan.Heatliquidtoboilingoverhighheat.3.Meanwhile, in cup,with fork,mix flour andwater until smooth.Graduallywhiskflourmixtureintoliquid;heattoboiling.Boil,stirringoccasionally,untilgravythickensslightly,about1minute.Pourgravyoverbeefandvegetablesinpot.
Eachserving:About325calories,39gprotein,12gcarbohydrate,13gtotalfat(5gsaturated),91mgcholesterol,425mgsodium.
OvernightBeefStew
BeefStewwithRedWine
BeefStewwithRedWine
Using store-bought precooked beef roast au jus and fresh precut vegetablesmakes thishearty stewa snap toprepare. It’sperfect for thoseeveningswhentimeislimited.
PREP:5MINUTESCOOK:ABOUT20MINUTESMAKESABOUT6CUPSOR4MAIN-DISHSERVINGS
1poundredpotatoes(about4medium),cutinto1-inchpieces
2teaspoonsvegetableoil2largegarliccloves,sliced1mediumonion,cutinto1-inchpieces1bag(10ounces)stringlesssnappeaandcarrotblend¼cupwater½cupdryredwine1package(17ounces)fullycookedbeefroastaujus,cutinto1-inchpiecesandjuicesreservedteaspoongroundblackpepper
1. Place potatoes in microwave-safe pie plate or medium bowl. Cook inmicrowaveovenonHighuntilfork-tender,about4minutes.2.Meanwhile,in12-inchskillet,heatoilovermediumheatuntilhot.Addgarlicandonionandcookuntiltenderandlightlybrowned,about5minutes.Addsnappeas andcarrots andwater; cover and cook, stirringoccasionally, until carrotsaretender,5to6minutes.3.Addwinetoskillet;boil1minute.Stirinbeefwithitsjuicesandpepperandcookuntil heated through, about 2minutes.Gently stir in potatoes just beforeserving.
Eachserving:About340calories,28gprotein,35gcarbohydrate,10gtotalfat
(4gsaturated),64mgcholesterol,415mgsodium.
Slow-CookerShortRibswithRootVegetablesAslow-cookermakes
preparingdinneraseasyasprepitandforgetit!
PREP:35MINUTESCOOK:8TO10HOURSMAKES6MAIN-DISHSERVINGS
3poundsbone-inbeefchuckshortribssaltandgroundblackpepper2largeparsnips(about4ounceseach),peeledandcutinto1-inchpieces1mediumturnip(about8ounces),peeledandcutinto1-inchpieces1bag(16ounces)peeledbabycarrots
1jumboonion(about1pound),coarselychopped4largegarliccloves,thinlysliced
1teaspoondriedthyme
2cupsdryredwine¼cuptomatopaste
1.Heat12-inchskilletovermedium-highheatuntilhot.Addribstoskilletandsprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Cook ribs, turningoccasionally,untilwellbrowned,about10minutes.2. Meanwhile, in 5-to 6-quart slow-cooker pot, place parsnips, turnip, andcarrots.3. Transfer ribs to slow-cooker, placing them on top of vegetables. Discarddrippings from skillet.Reduceheat tomedium; addonion to skillet and cook,stirringfrequently,untilbrowned,about8minutes.Stiringarlicandthymeandcook,stirringconstantly,1minute.Addwineandheattoboilingoverhighheat,
stirringtoloosenbrownedbitsfrombottomofskillet.4.Removefromheatandstirintomatopaste,½teaspoonsalt,and¼teaspoonpepper; pour over ribs in slow-cooker. Cover slow-cooker and cook on Lowsetting as manufacturer directs, until meat is fork-tender and falling off thebones,8to10hours(oronHighsetting4to5hours).5.Withtongs,transferribstodeepplatter;discardbones,ifyoulike.Skimanddiscardfatfromsauceinslow-cooker.Spoonvegetablesandsauceoverribs.
Eachserving:About655calories,27gprotein,24gcarbohydrate,50gtotalfat(21gsaturated),114mgcholesterol,535mgsodium.
SpanishBeefStew
Unlikemost stews, thisbeginswith awholepieceofmeat,which is shreddedafter cooking. In Spanish, it is calledRopa Vieja because the shredded meatresemblesoldrags.
PREP:45MINUTESCOOK:3HOURS30MINUTESTO4HOURSMAKES6MAIN-DISHSERVINGS
1beefflanksteak(about1¾pounds)1mediumonion,coarselychopped1mediumcarrot,peeledandcoarselychopped1bayleaf
2teaspoonssalt5cupswater
4teaspoonsoliveoil1largeonion(12ounces),sliced1redpepper,cutinto½-inch-widestrips1yellowpepper,cutinto½-inch-widestrips1greenpepper,cutinto½-inch-widestrips3garliccloves,crushedwithgarlicpress3serranoorjalapeñochiles,seededandminced¼teaspoongroundcinnamon
1can(14½to16ounces)stewedtomatoescapers,rinsedanddrained
1.Cutflanksteakintothirds;placein5-quartDutchoven.Addchoppedonion,carrot, bay leaf, 1 teaspoon salt, andwater andheat toboilingoverhighheat.Reduce heat to low; cover and simmer until meat is very tender, 2 hours 30minutes to 3 hours. Remove from heat and let steak stand, uncovered, 30minutes.(Or,coverandrefrigerateovernight.)2.In12-inchskillet,heatoilovermedium-highheatuntilhot.Addslicedonion; red,yellow,andgreenpeppers;and remaining 1 teaspoon salt and cook, stirring often, until vegetables aretender, about 15minutes. Stir in garlic, serranos, and cinnamon and cook 30seconds.Stirintomatoeswiththeirjuice;cook5minutes.3.Withslottedspoon,transferbeeftolargebowl;strainbroth.Skimanddiscardfatfrombroth.Reserve2cupsbroth.(Reserveremainingbrothforanotheruse.)
Withtwoforks,shredbeefintofinestrips.4.Stir2cupsreservedbrothandshreddedmeatintopeppermixtureandsimmer,uncovered,10minutes,stirringoccasionally.Toserve,sprinklewithcapers.
Eachserving:About350calories,38gprotein,10gcarbohydrate,17gtotalfat(7gsaturated),65mgcholesterol,720mgsodium.
SpanishBeefStew
ScandinavianBeefStew
Root vegetables and chunks of beef are cooked until tender in a broth spicedwithginger,nutmeg,andcoriander.
PREP:30MINUTESCOOK:2HOURSTO2HOURS15MINUTESMAKES8MAIN-DISHSERVINGS
2poundsbonelessbeefchuck,cutinto1½-inchpieces
2tablespoonsvegetableoil1mediumonion,finelychopped2tablespoonsgroundginger
1tablespoongroundcoriander¼teaspoongroundnutmeg1can(14to14½ounces)beefbroth,or1¾cupsBrownBeefStock
1teaspoonsalt¼teaspooncoarselygroundblackpepper¼teaspoondriedthyme1bag(16ounces)carrots,peeledandcutinto1½-inchpieces2largeparsnips(8ounces),peeledandcutinto1½-inchpieces½smallrutabaga,peeledandcutinto1-inchpieces(1½cups)1poundsmallredpotatoes,eachcutinhalf2tablespoonschoppedfreshparsley
1.Patbeefdrywithpapertowels.In5-quartDutchoven,heat1tablespoonoilovermedium-highheatuntilhot.Addhalfofbeefandcookuntilwellbrowned,using slotted spoon to transfer beef to plate as it is browned. Repeat with
remaining1tablespoonoilandbeef.2.Reduceheat tomedium;addonionandcookuntil tender,about10minutes.Stiringinger,coriander,andnutmegandcook30seconds.Addenoughwatertobroth to equal 3 cups. Return beef to Dutch oven; stir in brothmixture, salt,pepper,andthyme;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilmeatisalmostfork-tender,1hourto1hour15minutes.3. Skim and discard fat from liquid in Dutch oven. Add carrots, parsnips,rutabaga,andpotatoes;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilvegetablesandmeatare tender, about30minutes longer.Toserve,sprinklewithparsley.
Eachserving:About420calories,27gprotein,25gcarbohydrate,24gtotalfat(8gsaturated),85mgcholesterol,515mgsodium.
Chili
Forextrafire,usehotMexicanchilipowder.
PREP:15MINUTESCOOK:3HOURSMAKES6MAIN-DISHSERVINGS
2poundsleanbonelessbeefchuck,trimmedandcutinto1-inchpieces
1tablespoonoliveoil1largeonion(12ounces),chopped1largegreenpepper,cutinto1-inchpieces3garliccloves,finelychopped2tablespoonschilipowder
1teaspoongroundcumin
1teaspoongroundcoriander½teaspoondriedoregano,crumbled½teaspoonsalt1can(28ounces)plumtomatoesinpuree,chopped1can(15to19ounces)redkidneybeans,rinsedanddrained
1. Pat beefdrywithpaper towels. Innonreactive5-quartDutchoven, heat oilovermediumheatuntilveryhot.Addhalfofbeefandcookuntilbrowned,usingslottedspoonto transfermeat tobowlas it isbrowned.Repeatwithremainingbeef.2. Add onion, green pepper, and garlic to Dutch oven and cook, stirringoccasionally,untilonionistender,about5minutes.Stirinchilipowder,cumin,coriander,oregano,andsalt;cook1minute.Addtomatoeswiththeirpureeandheat to boiling. Reduce heat; cover and simmer until meat is tender, about 2hours30minutes.3. Add beans and cook, stirring occasionally, until heated through, about 15minuteslonger.Beforeserving,skimanddiscardfatfromchililiquid.
Eachserving:About368calories,36gprotein,24gcarbohydrate,15gtotalfat(5gsaturated),98mgcholesterol,647mgsodium.
Latin-StyleBraisedBeef
Garlic and oregano plus the zing of fresh citrus juice give this stew thetraditionalflavorsofthecuisinesofPuertoRico,Cuba,andCentralAmerica.
PREP:40MINUTESCOOK:3HOURS15MINUTESMAKESABOUT7CUPSOR6MAIN-DISHSERVINGS
1beefflanksteak(about1½pounds),welltrimmed2largeoranges
2mediumcarrots2largeonions(about1½pounds)1bayleaf1teaspoonsalt3cupswater
2tablespoonsoliveoil2redpeppers,cutinto½-inch-widestrips2yellowpeppers,cutinto½-inch-widestrips4garliccloves,crushedwithgarlicpress2jalapeñochiles,seededandminced½teaspoondriedoregano
2tablespoonsfreshlimejuicechoppedfreshcilantroandlimewedgesforgarnish
1.Cutflanksteakinhalf,thencuteachhalfcrosswiseintothirds.Placesteakin8-quart Dutch oven. From oranges, remove 2 strips peel, 3" by 1" each, andsqueeze½cupjuice.Coarselychopcarrotsand1onion.Addorange-peelstrips,
chopped carrots and onion, bay leaf, salt, and water to Dutch oven; heat toboilingoverhighheat.Reduceheattolow;coverandsimmeruntilmeatisverytender,about2hours30minutes.2.With slotted spoon, transfermeat to large bowl. Strain broth through sieveintomediumbowl,pressingonvegetableswithbackofspoontoextractasmuchasbrothaspossible;discardvegetables.RinseanddryDutchoven.3.Slice remainingonion. InDutchoven,heatoilovermedium-highheatuntilhot. Add red and yellow peppers and sliced onion and cook, stirringoccasionally,untilvegetablesaretenderandgolden,about25minutes.4.Meanwhile,withtwoforks,shredbeefintofinestrips.5.Stirgarlic,chiles,andoreganointopeppermixture;cook,stirring,2minuteslonger.6.Skimanddiscardfatfromreservedbroth.Addbroth,shreddedmeat,orangejuice,andlimejuicetoDutchoven;heattoboiling.Reduceheattomediumandsimmer, uncovered, until heated through, about 10 minutes. Sprinkle withcilantroandservewithlimewedges.
Eachserving:About265calories,23gprotein,17gcarbohydrate,12gtotalfat(4gsaturated),39mgcholesterol,460mgsodium.
Latin-StyleBraisedBeef
SalsaBeefStew
SalsaBeefStew
WeusedajarofmildsalsatoaddTex-Mexpizazztothischili-likeentréeandsubstitutedgroundbeefforcubesofmeattospeedupthecooking.Accompanywithcrunchytortillachips.
PREP:10MINUTESCOOK:25MINUTESMAKESABOUT10CUPSOR8MAIN-DISHSERVINGS
1½poundsleangroundbeef1largeonion(12ounces),chopped3tablespoonschilipowder
1tablespoonoliveoil1carrot,peeledandchopped1jar(16ounces)mildsalsa1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth1can(15to19ounces)no-salt-addedblackbeans,rinsedanddrained1can(11ounces)no-salt-addedwhole-kernelcorn,drained1can(14½ounces)dicedtomatoesinpuree½cuplooselypackedfreshcilantro
1.Heat nonstick 12-inch skillet overmedium-high heat until very hot but notsmoking.Addgroundbeefandhalfofonionandcook,stirringoccasionally tobreakupbeef,untilliquidhasevaporatedandbeefisbrowned,about8minutes.Stirinchilipowderandcook2minutes.2.Meanwhile,in5-to6-quartDutchoven,heatoilovermedium-highheatuntilhot. Add carrot and remaining onion, and cook, stirring occasionally, untilgolden,about5minutes.Stirinsalsa,broth,beans,corn,andtomatoeswiththeirjuice;cook,stirringoccasionally,5minutes.3. Stir beef mixture into bean mixture; heat through. To serve, sprinkle withcilantro.
Eachserving:About415calories,23gprotein,35gcarbohydrate,21gtotalfat
(8gsaturated),64mgcholesterol,940mgsodium.
RoastedChileandTomatilloStew
RoastedChileandTomatilloStew
Thetomatillo,sometimescalledaMexicangreentomato,hasapaperyhuskthatshouldberemovedbeforeusing.
PREP:1HOURCOOK:2HOURS45MINUTESTO3HOURS15MINUTESMAKES8MAIN-DISHSERVINGS
4poblanochilesor2greenpeppers1bunchcilantro
3garliccloves1½teaspoonssalt2poundsbonelessporkshoulder,trimmedandcutinto¾-inchpieces2mediumonions,finelychopped
3serranoorjalapeñochiles,seededandminced
1teaspoongroundcumin¼teaspoongroundredpepper(cayenne)2poundstomatillos,husked,washedwell,andeachcutintoquarters1can(15¼to16ounces)whole-kernelcorn,drainedwarmflourtortillas(optional)
1. Preheat broiler. Line broiling panwith foil. Cut poblanos or green pepperslengthwiseinhalf;removeanddiscardstemandseeds.Arrangepeppers,cutsidedown, in prepared broiling pan. Place pan in broiler, 5 to 6 inches from heatsource. Broil, without turning, until skin is charred and blistered, 15minutes.Wrappoblanosinfoilandallowtosteamatroomtemperatureuntilcoolenoughto handle. Remove peppers from foil. Peel skin and discard. Cut into 1-inchpieces.2. Turn oven control to 325°F. Chop enough cilantro leaves and stems tomeasure¼cup;chopandreserveanother¼cupcilantroleavesforgarnish.On
cuttingboard,mashgarlicandsaltintoapaste.Transfergarlicmixturetoheavy5-quartDutchoven.Addcilantroleavesandstems,pork,onions,chiles,cumin,andgroundredpepper;tosstocombine.Coverandbake1hour.3. Stir in tomatillos and roasted poblanos. Cover and bake until meat is verytender,1hour30minutesto2hours.4.SkimanddiscardfatfromliquidinDutchoven.Stirincornandheatthrough.Sprinklewithreservedcilantroandservewithtortillas,ifyoulike.
Eachservingwithouttortillas:About370calories,23gprotein,20gcarbohydrate,23gtotalfat(8gsaturated),67mgcholesterol,600mgsodium.
HungarianGoulash
This well-known stew, seasoned with sweet paprika, can be made with beef,lamb, veal, or chicken. It became popular in the Midwest, where manyHungarianimmigrantssettledtofarm.ItsHungarianname,gulyás,oncemeant“herdsman” but has since become synonymous with this popular recipe. It isusuallyservedoverhot,butterednoodles.
PREP:30MINUTESCOOK:ABOUT1HOUR15MINUTESMAKESABOUT6CUPSOR6MAIN-DISHSERVINGS
2poundsvealshoulderchops,meatremovedfrombone,trimmed,andcutinto1-inchpieces
2tablespoonsoliveoil2largeonions(about1½pounds),eachcutinhalfandthinlysliced1garlicclove,crushedwithgarlicpress
3tablespoonssweetpaprika1can(14to14½ounces)stewedtomatoes½teaspoonsalt¾cupwater½cupreduced-fatsourcreamhotcookedeggnoodles
1.Patvealdrywithpapertowels.Innonstick5-or6-quartDutchoven,heat1½teaspoonsoilovermedium-highheatuntilhot.Addhalfofvealandcookuntilbrowned,usingslotted spoon to transferveal tobowlas it isbrowned.Repeatwith1½teaspoonsoilandremainingveal;setaside.2. Add remaining 1 tablespoon oil and heat overmedium heat until hot.Add
onions, garlic, and paprika and cook, stirring occasionally, until onions aretender,about15minutes.3.Returnvealtopot.Addstewedtomatoes,salt,andwater;heattoboilingovermedium-highheat.Reduceheattolow;coverandsimmer,stirringoccasionally,untilmeatisfork-tender,about1hour15minutes.4.Stirinsourcreamandheatthroughbutdonotboil.Toserve,spoongoulashoverhoteggnoodles.
Eachservingwithoutnoodles:About245calories,27gprotein,12gcarbohydrate,10gtotalfat(3gsaturated),108mgcholesterol,460mgsodium.
HungarianPorkGoulash
In this version, we’ve added sauerkraut to the traditionally lavish amounts ofonionsandpaprika.
PREP:20MINUTESCOOK:1HOUR50MINUTESMAKES6MAIN-DISHSERVINGS
2tablespoonsvegetableoil2largeonions(about1½pounds),chopped1garlicclove,minced¼cuppaprika2poundsbonelessporkshoulderbladeroast(freshporkbutt),cutinto1½-inchpieces1package(16ounces)sauerkraut,rinsedanddrained1can(14to14½ounces)dicedtomatoes1can(14to14½ounces)beefbroth,or1¾cupsBrownBeefStock
½teaspoonsalt¼teaspoongroundblackpepper1container(8ounces)lightsourcreamhotcookedeggnoodles(optional)
1.In5-quartDutchovenorsaucepot,heatoilovermediumheatuntilhot.Addonions;cook10minutes.Stiringarlic;cook,stirringoften,untilonionsareverytender,about5minuteslonger.2.Preheatovento325°F.Stirinpaprika;cook1minute.Addpork,sauerkraut,tomatoeswiththeirjuice,broth,salt,andpepper;heattoboilingoverhighheat.Coverandbakeuntilmeatisfork-tender,1hour30minutes.3.Removestewfromovenandletstandfor10minutes.Stirinsourcream.Heatthroughontopofrangeovermediumheat(donotboil).Serveovernoodles,ifyoulike.
Eachservingwithoutnoodles:About525calories,31gprotein,15gcarbohydrate,39gtotalfat(14gsaturated),104mgcholesterol,920mgsodium.
PorkandPosoleStew
Posole isusuallymadewithhominy—driedwhiteoryellowcornkernelswiththehullandgermremoved.Ourversionusescannedhominy,whichhasalreadybeenreconstituted.
PREP:45MINUTESCOOK:2HOURSMAKESABOUT10CUPSOR10MAIN-DISHSERVINGS
2mediumredpeppers3poundsbonelessporkshoulder,welltrimmedandcutinto1½-inchpieces1jumboonion(1pound),chopped
4garliccloves,minced3jalapeñochiles,seededandminced1cuplooselypackedfreshcilantroleavesandstems,chopped
2teaspoonsgroundcumin1½teaspoonssalt½teaspoondriedoregano¼teaspoongroundredpepper(cayenne)
1cupwater1can(29ounces)hominy,rinsedanddrainedlimewedges,radishes,andchoppedcilantro
1.Preheatbroiler.Linebroilingpan(withoutrack)withfoil.Cuteachredpepper
lengthwiseinhalf;removeanddiscardstemandseeds.Arrangepeppers,cutsidedown, in prepared broiling pan. Place pan in broiler 5 to 6 inches from heatsource.Broiluntilskinischarredandblistered,8to10minutes.Wrappeppersinfoilandallowtosteamatroomtemperatureuntilcoolenoughtohandle,about15minutes.Turnovento325°F.2.Removepeppersfromfoil;peeloffskinanddiscard.Cutpeppersinto1-inchpieces.3. In 5-quart Dutch oven, combine roasted peppers, pork, onion, garlic,jalapeños, cilantro, cumin, salt, oregano, andground redpepper.Stir inwater;heattoboilingoverhighheat.Coverandbakeuntilporkisverytender,about1hour30minutes.4.Removefromoven;skimanddiscardfat.Stirinhominy;coverandbakeuntilheated through, about 15minutes longer.Garnishwith limewedges, radishes,andchoppedcilantro.
Eachserving:About300calories,38gprotein,14gcarbohydrate,9gtotalfat(3gsaturated),83mgcholesterol,565mgsodium.
PorkandPosoleStew
RusticLambStew
RusticLambStew
Arichalternativetoatypicalbeefstew.
PREP:75MINUTESCOOK:ABOUT1HOUR30MINUTESMAKESABOUT14½CUPSOR12MAIN-DISHSERVINGS
5poundsbonelesslambshoulderorbonelessbeefchuck,trimmedandcutinto2-inchpieces2teaspoonsplus1tablespoonvegetableoil6garliccloves,sliced
2poundscarrots,peeledandcutinto1-inchpieces2mediumonions,cutinto1-inchpieces¼cupall-purposeflour
2teaspoonssalt
1teaspoongroundallspice½teaspoongroundblackpepper¼cuptomatopaste1cupdrywhitewine
10thymesprigs1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth1bag(16ounces)frozenpeascrustybread(optional)
1.Patlambdrywithpapertowels.In6-to8-quartDutchoven,heat2teaspoonsoilovermedium-highheatuntilhot.Addlamb,inbatches,andcookuntilwellbrownedonallsides,6to8minutes,addingmoreoilifnecessary,andusingaslottedspoon,transferlambtomediumbowlasitisbrowned.(Youmayneedtoreduceheat tomedium ifoil inDutchovenbegins tosmoke.)Preheatoven to325ºF.2.Reduceheattomedium.InsameDutchoven,heatremaining1tablespoonoil.
Addgarlic,carrots,andonionsandcook,stirringoccasionally,untilvegetablesare browned and tender, about 10 minutes. Stir in flour, salt, allspice, andpepper; cook 2 minutes. Add tomato paste, then wine, and heat to boiling,stirring until browned bits are loosened from bottom of Dutch oven; boil 5minutes. Return lambwith its juices to Dutch oven. Stir in thyme sprigs andbroth;heattoboiling.3.Coverandbakeuntilmeatisfork-tender,about1hour30minutes.Skimanddiscard fat from liquid; remove and discard thyme sprigs. Stir in frozen peas;heatthrough.Servewithcrustybread,ifyoulike.
Eachservingwithoutbread:About520calories,48gprotein,18gcarbohydrate,27gtotalfat(9gsaturated),155mgcholesterol,715mgsodium.
Greek-StyleLambShanks
AsavorystewthatcombinesfourclassicGreekflavors:lemon,dill,parsley,andlamb.
PREP:30MINUTESBAKE:2HOURS45MINUTESMAKES4MAIN-DISHSERVINGS
4smalllambshanks(1poundeach)1teaspoonsalt
1tablespoonvegetableoil2mediumonions,cutinto½-inchpieces1largecarrot,cutinto½-inchpieces2garliccloves,minced1can(14to14½ounces)dicedtomatoes½can(8ounces)chickenbrothor1cupChickenBroth4mediumall-purposepotatoes(about1¾pounds),eachcutintoquarters¾poundgreenbeans,cutinto2-inchpieces2mediumlemons
2tablespoonschoppedfreshdill2tablespoonschoppedfreshparsley
1. Pat lamb dry with paper towels; sprinkle with ¼ teaspoon salt. In 8-quartDutchoven,heatoilovermedium-highheatuntilhot.Cooklambshanks,twoatatime,untilbrowned,usingslottedspoontotransfershankstobowlastheyarebrowned.2.Preheatovento350°F.TodrippingsinDutchoven,addonionsandcarrotand
cook until tender and lightly browned, about 10 minutes. Add garlic; cook 2minutes.3.Return lamb shanks toDutch oven.Add tomatoeswith their juice, chickenbroth,andremaining¾teaspoonsalt;heattoboilingoverhighheat.Coverandbake1hour30minutes.Turnlambshanks.Addpotatoesandgreenbeans;coverandbakeuntillambandpotatoesarefork-tender,about1hour15minutes.4.Meanwhile,fromlemons,grate1tablespoonpeelandsqueeze2tablespoonsjuice.5.Whenlambshanksaredone,skimfatfromsauceanddiscard.Stir in lemonpeel,lemonjuice,dill,andparsley.
Eachserving:About625calories,50gprotein,53gcarbohydrate,24gtotalfat(9gsaturated),159mgcholesterol,995mgsodium.
VealStewwithOrangeGremolata
Abakedstewmadewithonion,carrots,andtomatoes.Justbeforeserving,stiringremolata,aflavorfulgarnishofgarlic,parsley,andgratedcitruspeel.
PREP:20MINUTESBAKE:1HOUR15MINUTESMAKES6MAIN-DISHSERVINGS
2poundsbonelessvealshoulder,trimmedandcutinto1½-inchpieces
2tablespoonsvegetableoil4mediumcarrots,cutinto2-inchpieces1mediumonion,chopped½can(8ounces)chickenbrothor1cupChickenBroth1can(16ounces)tomatoesinpuree¾teaspoonsalt¼teaspooncoarselygroundblackpepper¼teaspoondriedthyme2garliccloves,minced
2tablespoonschoppedfreshparsley1tablespoongratedorangepeel
1.Preheatovento350°F.Patvealdrywithpapertowels.In5-quartDutchoven,heat1tablespoonoilovermedium-highheatuntilhot.Addhalfofvealandcookuntil browned, using slotted spoon to transfermeat to bowl as it is browned.Repeatwithremainingveal.2.InsameDutchoven,heatremaining1tablespoonoilovermediumheatuntilhot.Addcarrotsandonionsandcookuntilbrowned,about10minutes.3.Addbroth,stirringuntilbrownbitsareloosenedfrombottomofpot.ReturnvealtoDutchoven.Addtomatoeswiththeirpuree,salt,pepper,andthymeandheat to boiling over high heat. Cover and bake until meat and vegetables are
tender,about1hour15minutes.4.Insmallbowl,withfork,mixgarlic,parsley,andgratedorangepeel;stirintostewjustbeforeserving.
Eachserving:About305calories,31gprotein,11gcarbohydrate,15gtotalfat(5gsaturated),126mgcholesterol,640mgsodium.
MoroccanLambwithCouscous
InauthenticMoroccancooking,thetermcouscousreferstotheentiredish,notjustthepasta,asitdoeshere.
PREP:20MINUTESCOOK:1HOUR45MINUTESMAKES8MAIN-DISHSERVINGS
2poundsbonelesslambshoulder,trimmedandcutinto1¼-inchpieces
2tablespoonsoliveoil2garliccloves,minced1½teaspoonsgroundcumin1½teaspoonsgroundcoriander1largeonion(12ounces),cutinto8wedges1can(14½to16ounces)stewedtomatoes1cinnamonstick(3inches)
1¼teaspoonssalt¼teaspoongroundredpepper(cayenne)
1cupwater3largesweetpotatoes(about2pounds),peeledandcutinto2-inchpieces
1cupdarkseedlessraisins1can(15to19ounces)garbanzobeans,rinsedanddrained
2cupscouscous
2cupscouscous¼cupchoppedfreshcilantro
1.Patlambdrywithpapertowels.In5-quartDutchoven,heat1tablespoonoilover medium-high heat until hot. Add half of lamb and cook until browned,using slotted spoon to transfer meat to bowl as it is browned. Repeat withremaining1tablespoonoilandlamb.2. To drippings in Dutch oven, add garlic, cumin, and coriander; cook 30seconds.ReturnlambtoDutchoven.Stirinonion,stewedtomatoes,cinnamonstick,salt,groundredpepper,andwater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmer,stirringoccasionally,45minutes.3. Stir in sweet potatoes; cook, covered, until lamb and vegetables are fork-tender,about30minuteslonger.4.Stirinraisinsandbeans;cook,covered,untilheatedthrough,about5minuteslonger.5.Meanwhile,preparecouscousaslabeldirects.Stirin1tablespooncilantro.6.Justbeforeserving,stirinremainingcilantro.Servestewwithcouscous.
Eachserving:About750calories,33gprotein,87gcarbohydrate,30gtotalfat(11gsaturated),90mgcholesterol,720mgsodium.
MoroccanLambwithCouscous
OssoBucoExpress
OssoBucoExpress
ThisItaliandish,usuallymadewiththickvealshanks,isdoneinaflashwiththehelp of a pressure cooker. We call for thinner—and less expensive—vealshoulder arm steaks (Obones).Theymaybe labeled chops, but eitherway, besuretolookforthesmallroundbone.Serveoverriceifyoulike.
PREP:5MINUTESCOOK:30MINUTESMAKES6MAIN-DISHSERVINGS
2poundsbone-invealshoulderarmsteaks
1tablespoonoliveoil1bag(16ounces)peeledbabycarrots8ouncesfrozensmallonions(half16-ouncebag)1mediumstalkcelery,cutcrosswiseinto½-inchpieces3garliccloves,minced½teaspoonsalt
¼teaspoonfreshlygroundblackpepper¼teaspoondriedthyme1can(14to14½ounces)dicedtomatoes¼cupdrywhitewine
¼cupwater½cuplooselypackedfreshparsley,chopped2teaspoonsgratedfreshlemonpeel
1.Patvealdrywithpapertowels.In6-quartpressurecooker,heatoiloverhighheat until hot.Add half the veal and cook until browned on both sides, usingslotted spoon to transferveal tobowlas it isbrowned.Repeatwith remainingveal.2.Addcarrots,onions,celery,garlic,salt,pepper,andthymeandcook,stirring,1minute.Stirintomatoes,wine,andwaterandheattoboilingoverhighheat.3. Return veal to pressure cooker. Followingmanufacturer’s directions, coverpressure cooker, bring up to pressure, and cook under pressure 15 minutes.Releasepressurequickly,asmanufacturerdirects.4.Incup,withfork,mixparsleyandlemonpeel;sprinkleoverstew.
Eachserving:About220calories,29gprotein,13gcarbohydrate,6gtotalfat(1gsaturated),114mgcholesterol,625mgsodium.
FISH&SHELLFISH
CornandShrimpChowder
ShrimpBisque
Bisquedoesn’tgetanytastierthanthis.Serveitasanelegantfirstcourseorforlunchwithasaladofgreensandpears.
PREP:30MINUTESCOOK:1HOUR10MINUTESMAKESABOUT10CUPSOR10FIRST-COURSESERVINGS
1poundmediumshrimp
3tablespoonsbutterormargarine2cans(14to14½ounceseach)reduced-sodiumchickenbroth,or3½cupsChickenBroth
1cupdrywhitewine½cupwater2mediumcarrots,chopped2mediumstalkscelery,chopped1largeonion(12ounces),chopped
2tablespoonsregularlong-grainrice1¼teaspoonssaltto¼teaspoongroundredpepper(cayenne)
1bayleaf
1can(14to14½ounces)dicedtomatoes1cuphalf-and-half
2tablespoonsbrandyordrysherryfreshchivesforgarnish
1.Shellanddeveinshrimp;reserveshells.2. In nonreactive 5-quart Dutch oven, melt 1 tablespoon butter over mediumheat.Addshrimpshellsandcook,stirringoften,5minutes.3.Addbroth,wine,andwaterandheattoboilingoverhighheat.Reduceheattolow; cover and simmer 15minutes. Strain broth into 4-cupmeasuring cup orsmall bowl, pressing on shells with back of spoon to extract any remainingliquid.Discardshells.4.InsameDutchoven,meltremaining2tablespoonsbutterovermedium-highheat. Add shrimp and cook, stirring occasionally, until they turn opaquethroughout, about 3 minutes. With slotted spoon, transfer shrimp to anothersmallbowl.5.Addcarrots,celery,andoniontoDutchovenandcook,stirringoccasionally,untillightlybrowned,10to12minutes.6.Returnbrothmixture toDutchoven.Add rice, salt, ground redpepper, andbay leaf and heat to boiling over high heat. Reduce heat to low; cover andsimmeruntilriceisverytender,about20minutes.Addtomatoeswiththeirjuiceandcook10minuteslonger.7.RemoveDutchovenfromheat.Removeanddiscardbayleaf.Addshrimp.8.Spoonone-fourthofshrimpmixtureintoblender;cover,withcenterpartoflidremovedtoletsteamescape,andpureeuntilverysmooth.Pourintolargebowl.Repeatwitheachthirdofremainingmixture.9.ReturnsouptoDutchoven.Addhalf-and-halfandbrandy;heatthroughovermediumheat(donotboilorsoupmaycurdle).Garnishwithfreshchives.
Eachserving:About145calories,10gprotein,9gcarbohydrate,7gtotalfat(4gsaturated),74mgcholesterol,739mgsodium.
ShrimpSavvy•Youcanbuyshrimpallyear-round—about95percentofwhat’ssoldintheUnitedStateshasbeenpreviouslyfrozen.
•Dependingonvariety,shrimpshellscanbelightgray,brownishpink,orred,butwhencooked,allwillturnreddish.
•Selectrawshrimpwithfirm-lookingmeatandshinyshellsthatfeelfull.Avoidblackspots,whichareasignofaging.Theheadsareusuallyremovedbeforeshrimparesold;ifnot,gentlypulltheheadawayfromthebodybeforeshelling.Cooked,shelledshrimpshouldbeplumpwithwhiteflesh.
•Whenbuyingshrimpintheirshells,alwaysbuymorethanyouneedtoaccountfortheshelledweight.Forexample,1¼poundsshrimpyields1poundshelledanddeveined.
•Shrimpcanbeshelledbeforeoraftercooking.Thoughshell-onshrimpcanbemoreflavorful,it’softenmoreconvenienttoshellbeforecooking.
•Deveiningsmallandmediumshrimpisoptional.However,doremovetheveinoflargeshrimp;itcancontaingrit.
•Althoughsmallshrimparecheaper,they’rehardertopeel,and,poundforpound,maynotbeasgoodavalue.
•Cookrawshrimpbriefly,justuntilopaquethroughout;heatcookedshrimpjustuntilwarmedthrough.
•Allowabout¼poundofshelledshrimpperserving.
ShrimpandSausageGumbo
Just like they make it on the bayou but easier, with frozen okra and cannedbroth.ThisCreolespecialtyisservedwithrice.Bakeapanofyourfavoritecornbread(fromamixorfromscratch)toroundoutthemeal.
PREP:10MINUTESCOOK:40MINUTESMAKES6MAIN-DISHSERVINGS
1cupregularlong-grainrice1poundhotItalian-sausagelinks,casingspiercedwithafork3tablespoonsvegetableoil¼cupall-purposeflour
2mediumstalkscelery,cutinto¼-inchpieces1mediumgreenpepper,cutinto¼-inchpieces1mediumonion,cutinto¼-inchpieces1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
1package(10ounces)frozenwholeokra2teaspoonshotpeppersauce¼teaspoondriedthyme
¼teaspoondriedoregano1bayleaf½cupwater1poundlargeshrimp,shelledanddeveined,withtailpartofshellleftonoreganosprigs(optional)
1.Preparericeaslabeldirects;keepwarm.2.Heat5-quartDutchovenor saucepotovermedium-highheatuntilhot.Addsausages and cook, turning often, until very brown, about 10 minutes. Withslotted spoon, transfer sausages to plate to cool slightly. Cut each sausagecrosswiseintothirds.3.Discardallbut1tablespoondrippingsfromDutchoven.Addoilandheatovermediumheatuntilhot.Stir inflouruntilblendedandcook,stirringfrequently,until flour is darkbrownbutnotburned.Addcelery, greenpepper, andonionandcook,stirringoccasionally,untiltender,8to10minutes.4. Return sausages to Dutch oven. Gradually stir in chicken broth, okra, hotpeppersauce,thyme,oregano,bayleaf,andwater;heattoboiling.Reduceheatto low; cover and simmer15minutes.Add shrimpand cook, uncovered, untilshrimpturnopaquethroughout,about2minutes.Removeanddiscardbayleaf.
5. To serve, divide rice equally among 6 bowls and topwith gumbo.Garnishwithoreganosprigs,ifyoulike.
Eachserving:About495calories,29gprotein,38gcarbohydrate,25gtotalfat(7gsaturated),144mgcholesterol,820mgsodium.
ShrimpandSausageGumbo
CornandShrimpChowder
Thisrichandtastysoupmakesadelightfullysatisfyingmealonacoldnight.Wesave time by boiling the potatoes while the bacon-and-onion mixture cooks.Buyingcleanedshrimpisatime-saver,too.
PREP:20MINUTESCOOK:ABOUT45MINUTESMAKESABOUT11CUPSOR10FIRST-COURSESERVINGS
1poundredpotatoes(about3medium),cutinto½-inchpieces1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
1teaspoonsalt¼teaspoonfreshlygroundblackpepper
2cupswater2packages(10ounceseach)frozenwhole-kernelcorn
2slicesbacon1mediumonion,chopped1poundlargeshrimp,shelledanddeveined1cuphalf-and-halforlightcream
1. In 4-quart saucepan, heat potatoes, broth, salt, pepper, and 1 cup water toboilingoverhighheat.Reduceheattomedium;coverandcook10minutes.Add1 package frozen corn and cook just until potatoes are fork-tender, about 5minuteslonger.
2.Meanwhile,in12-inchskillet,cookbaconovermediumheat5minutes.Addonionandcookuntilonionisgoldenandtender,about10minuteslonger.Withslotted spoon, transfer bacon to paper towels to drain.When cool, break intopieces.3.Addremaining1cupwaterandremainingpackagefrozencorntoskilletwithonion; heat to boiling over high heat.Add shrimp and cook until shrimp turnopaque,4to5minutes.4.Whenpotatoesaretender,transfer2cupspotatomixturetoblenderwithcenterpartoflidremovedtoletsteamescape,andpureemixtureuntilsmooth.5.Returnpureetosaucepan.Addshrimpmixtureandhalf-and-half;heatthrough(donotboilorsoupmaycurdle).Toserve,topeachservingwithbacon.
Eachserving:About370calories,23gprotein,39gcarbohydrate,15gtotalfat(6gsaturated),138mgcholesterol,915mgsodium.
ClamandBaconChowder
This almost-homemade chowder is nearly as fast as take-out—but whole lottastier.
PREP:10MINUTESCOOK:20MINUTESMAKESABOUT7½CUPSOR4MAIN-DISHSERVINGS
2slicesbacon,cutinto½-inchpieces
2largegreenonions4cupsreduced-fat(2%)milk1bottle(8ounces)clamjuice1package(10ounces)frozencauliflower1package(4.9to5.25ounces)dehydratedaugratinpotatoes1can(10ounces)wholebabyclams,drained
1.Innonreactive3-quartsaucepan,cookbaconovermediumheatuntilbrowned.2.Meanwhile,thinlyslicewhiteanddarkgreenpartsofgreenonions.Reserve2tablespoonssliceddarkgreenpartsforgarnish.3.With slotted spoon, transfer bacon to paper towels to drain.Discard bacondrippings.4. Add green onions (except reserved tops) to saucepan; cook, stirring, 30seconds.Addmilk, clam juice, frozen cauliflower, and au gratin cheese-saucepacket,stirringtoblend.Coverandheattoboilingoverhighheat,stirringonce.5.Stirinpotatoes.Reduceheattomedium-lowandcook,covered,untilpotatoesaretender,about8minutes,stirringoccasionally.Stirinclamsandbacon;heatthrough.Toserve,sprinklewithreservedgreenonion.
Eachserving:About355calories,26gprotein,43gcarbohydrate,9gtotalfat(4gsaturated),56mgcholesterol,1,050mgsodium.
Oyster-CornChowder
Oyster-CornChowder
Oysters are the star of this delicious creamy chowder, chock-full of corn andpotatoes.PerfectforThanksgivingoranychillyday.
PREP:20MINUTESCOOK:ABOUT40MINUTESMAKESABOUT10CUPSOR12FIRST-COURSESERVINGS
2slicesbacon,eachcutcrosswiseinhalf1mediumonion,finelychopped1pintshuckedoysters(2dozen),withtheirliquid1poundall-purposepotatoes(about3medium),peeledandcutinto¼-inchpieces
2bottles(8ounceseach)clamjuice
1cuphalf-and-halforlightcream1can(15to16ounces)whole-kernelcorn,drained
2cupswholemilk¾teaspoonsalt¼teaspoonfreshlygroundblackpepper¼cupsnippedfreshchivespluschivesforgarnish
1. In nonreactive 4-quart saucepan, cook bacon over medium-low heat untilbrowned. With slotted spoon, transfer bacon to paper towels to drain. Whencool, crumble coarsely. Discard all but 1 teaspoon bacon drippings fromsaucepan.2.Add onion to drippings in saucepan and cook over medium heat, stirringoccasionally,untiltenderandgolden,about10minutes.
3.Meanwhile, drain oysters, reserving oyster liquid. If necessary, add enoughwatertoliquidtoequal cup.4. Add potatoes, clam juice, and oyster liquid to onion in saucepan; heat toboiling over high heat. Reduce heat to medium-low; cover and simmer untilpotatoesaretender,about10minutes.Removesaucepanfromheat.5.Withslottedspoon,transfer1cupsolidstoblender;cover,withcenterpartoflid removed to let steam escape. Add half-and-half; cover and puree untilsmooth.6.Return puree to saucepan. Stir in corn,milk, salt, and pepper; heatmixturejusttoboilingovermedium-highheat.Addoystersandcook,stirringfrequently,until oyster edges curl and centers are firm, 3 to 5minutes. Stir in crumbledbacon and snipped chives. Garnish each serving with a few strands of freshchives.
Eachserving:About125calories,5gprotein,16gcarbohydrate,5gtotalfat(3gsaturated),23mgcholesterol,300mgsodium.
NewEnglandCodChowder
Aclassic,cozywinterwarmer.
PREP:50MINUTESCOOK:20MINUTESMAKESABOUT10CUPSOFSOUPOR5MAIN-DISHSERVINGS
4slicesbacon3mediumcarrots,eachcutlengthwiseinhalf,thencrosswiseintoslices1largefennelbulb(1pound)or3stalkscelery,cutinto¼-inchpieces1mediumonion,cutinto¼-inchpieces3mediumall-purposepotatoes(1pound),peeledandcutinto½-inchpieces3bottles(8ounces)clamjuice1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
1bayleaf1codfillet(1pound),cutinto1½-inchpieces1cuphalf-and-halforlightcream
1.Innonreactive5-quartDutchovenorsaucepot,cookbaconovermediumheatuntilbrowned.Withslottedspoon,transfertopapertowelstodrain.Whencool,crumblebacon.2.Discardallbut2tablespoonsbacondrippingsfromDutchoven.Addcarrots,fennel,andonionandcook, stirringoccasionally,until lightlybrowned,6 to8minutes.Addpotatoes,clamjuice,broth,andbayleaf;heat toboiling.Reduceheattolow;coverandsimmeruntilvegetablesaretender,10to15minutes.3.Addcod;cook,covered,untilfishflakeseasilywhentestedwithafork,2to5minutes.Carefullystirinhalf-and-half;heatthrough.
4.Removeanddiscardbayleaf.Servesoupwithcrumbledbacon.
Eachserving:About335calories,24gprotein,30gcarbohydrate,14gtotalfat(6gsaturated),72mgcholesterol,780mgsodium.
SpringFishChowder
This delightful soup is filled with fresh vegetables and tender monkfish. Theflavorfulbroth isaccentedwitha touchof thyme,whitewine,clambroth,andheavycream.
PREP:25MINUTESCOOK:25MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil3mediumcarrots,cutcrosswiseinto½-inchpieces2stalkscelery,cutinto¼-inch-thickslices1bunchgreenonions,cutinto½-inchpieces3mediumredpotatoes(10ounces),cutinto1-inchpieces
1teaspoonsalt¼teaspooncoarselygroundblackpepper½teaspoondriedthyme½cupdrywhitewine1bottle(8ounces)clamjuice
2cupswater2monkfishsteaks(about8ounceseach),darkmembraneremovedandcutinto1-inchpieces,or1poundscrodfillet,cutinto1-inchpieces
1cupfrozenpeas
½cuplooselypackedfreshparsley,chopped¼cupheavyorwhippingcream
1. Innonstick5-quartDutchovenorsaucepot,heatoilovermedium-highheatuntilhot.Addcarrotsandcelery;cook,stirringoccasionally,untilvegetablesarelightlybrowned,about6minutes.2. Stir in green onions, potatoes, salt, pepper, and thyme and cook 2minuteslonger.Addwine, clam juice, andwater; heat to boiling.Reduce heat to low;coverandsimmer10minutes.3.Addfishand frozenpeas;coverandsimmeruntilvegetablesare tenderandfish is opaque throughout, about 5minutes longer. Stir in parsley and cream;heatthrough(donotboil).
Eachserving:About295calories,20gprotein,29gcarbohydrate,11gtotalfat(4gsaturated),48mgcholesterol,815mgsodium.
PeruvianFisherman’sSoup
Atruetreatforseafoodlovers,thistypicallyPeruvianmixtureofshrimpandfishisspicedwithchilesandbrightenedwithlime.
PREP:30MINUTESCOOK:25MINUTESMAKESABOUT11CUPSOR6MAIN-DISHSERVINGS
1tablespoonvegetableoil1mediumonion,finelychopped2garliccloves,minced2serranoorjalapeñochiles,seededandminced1poundredpotatoes,cutinto¾-inchpieces3bottles(8ounceseach)clamjuice¾teaspoonsaltteaspoondriedthyme2cupswater
1lime1poundmonkfish,darkmembraneremovedandcutinto1-inchpieces1poundmediumshrimp,shelledanddeveined,withtailpartofshelllefton,ifyoulike¼cupchoppedfreshcilantro
1.In4-quartsaucepan,heatoilovermediumheatuntilhot.Addonionandcook,stirringoften,untiltender,about10minutes.Stiringarlicandserranosandcook30seconds.Addpotatoes,clamjuice,salt,thyme,andwater;heattoboilingoverhighheat.Reduceheattolow;simmer10minutes.2.Cutlimeinhalf;cuthalfintowedgesandsetaside.Addremaininglimehalfandmonkfishtosoup;coverandcook5minutes.Stir inshrimpandcook, justuntilshrimpturnopaquethroughout,3to5minuteslonger.3. Remove lime half; squeeze juice into soup and discard rind. Sprinkle soupwithcilantro;servewithlimewedges.
Eachserving:About215calories,26gprotein,16gcarbohydrate,5gtotalfat(1gsaturated),117mgcholesterol,640mgsodium.
PeruvianFisherman’sSoup
MusselsinSaffron-TomatoSoup
Servewithcrustybreadfordunkingandanextrabowlforshells.
PREP:20MINUTESCOOK:30MINUTESMAKES4MAIN-DISHSERVINGS
3tablespoonsoliveoil2garliccloves,crushedwithsideofchef’sknife
1smallbayleaf½teaspoonlooselypackedsaffronthreadsto¼teaspooncrushedredpepper
1can(14to14½ounces)dicedtomatoes1bottle(8ounces)clamjuice½cupdrywhitewine5dozenmediummussels,scrubbedanddebeardedchoppedfreshparsleyforgarnish
1. In nonreactive 8-quart saucepot, heat oil over medium heat until hot. Addgarlic and cook until golden. Add bay leaf, saffron threads, and crushed redpepper;cook,stirring,1minute.2.Addtomatoeswiththeirliquid,clamjuice,andwine;heattoboilingoverhighheat.Reduceheattolow;coverandsimmer20minutes.3.Addmussels;heat toboilingoverhighheat.Reduceheat tomedium;coverandcookuntilmusselsopen,about4to5minutes.Removeanddiscardbayleafandanymusselsthathavenotopened.Garnishwithchoppedparsley.
Eachserving:About220calories,15gprotein,10gcarbohydrate,13gtotalfat
(2gsaturated),34mgcholesterol,795mgsodium.
CleaningMusselsScrubwildmusselswellwithakitchenbrushtoremovegrit.Cultivatedvarietiesjustneedtoberinsedincoldwater.Ifyoupurchasemusselswiththeir“beard”or byssus (hairlike threads the mussel uses to attach itself to rocks or othersurfaces) intact, remove itwithastrong tug,nomore than1or2hoursbeforecooking.
Billi-Bi
Therearemanystoriesattributedtotheoriginofthissoup—andalmostasmanyversions of the recipe. Our blend of mussels in wine and cream is subtlyseasonedwiththymeandgroundredpepper.
PREP:20MINUTESPLUSCOOLINGCOOK:20MINUTESMAKESABOUT3 CUPSOR4FIRST-COURSESERVINGS
2poundsmussels,scrubbedanddebearded1largeonion(12ounces),thinlysliced1cupdrywhitewine
1cupwater5sprigsplus1tablespoonchoppedfreshparsleypinchdriedthyme
2tablespoonsall-purposeflour½cupheavyorwhippingcreampinchgroundredpepper(cayenne)salt(optional)
1. In nonreactive 5-quart Dutch oven, combine mussels, onion, wine, water,parsleysprigs,andthyme.Coverandheattoboilingoverhighheat.Reduceheattomedium;cookuntilmusselsopen,about4to5minutes,transferringmusselswith slotted spoon to bowl as they open. Discard any mussels that have notopened.2.Whencoolenoughtohandle,removemusselsfromshellsanddiscardshells.Strainmussel broth through sieve linedwith paper towels into nonreactive 3-quartsaucepan.3. Heatmussel broth to boiling over high heat. In cup,withwirewhisk,mixflour and cream until smooth; graduallywhiskmixture into broth and heat toboiling,whisking.Add ground red pepper; reduce heat and simmer,whisking
occasionally,2minutes.4. Stir inmussels and heat through; do not overcook, ormusselswill becometough.Tasteandadjustforseasoning,addingsalt,ifnecessary.Stirinchoppedparsley.
Eachservingwithoutsalt:About236calories,10gprotein,12gcarbohydrate,13gtotalfat(7gsaturated),59mgcholesterol,205mgsodium.
MusselSoup
MusselSoup
Easyandsatisfying—servewithItalianbreadtosoakupeverylastdrop.
PREP:15MINUTESCOOK:20MINUTESMAKESABOUT10CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil1largeonion(12ounces),sliced2garliccloves,minced1can(28ounces)plumtomatoesinpuree1bottle(8ounces)clamjuice½cupdrywhitewine
¼teaspoonsaltteaspooncrushedredpepper
2cupswater2poundssmallmussels,scrubbedanddebearded
2tablespoonschoppedfreshparsley2greenonions,chopped
1.Innonreactive5-quartDutchoven,heatoilovermediumheatuntilhot.Addonionandcookuntiltenderandlightlybrowned,about10minutes.Addgarlic;cook2minuteslonger.2.Stirintomatoeswiththeirpuree,clamjuice,wine,salt,redpepper,andwaterandheattoboilingoverhighheat,stirringandbreakinguptomatoeswithbackofspoon.Boil3minutes.
3.Addmussels;heattoboiling.Reduceheattolow;coverandsimmer,stirringoccasionally,untilmusselsopen, about4 to5minutes, transferringmussels tobowlastheyopen.Discardanymusselsthathavenotopened.4.Justbeforeserving,stirinparsleyandspoonbrothovermussels.Garnishwithgreenonions.
Eachserving:About160calories,11gprotein,16gcarbohydrate,6gtotalfat(1gsaturated),22mgcholesterol,790mgsodium.
Bouillabaisse
Servewith thinslicesof toastedFrenchbreadtoppedwithgenerousdollopsofaïoli, a garlic mayonnaise that originated in the Provence region of southernFrance.
PREP:45MINUTESCOOK:1HOURMAKESABOUT12CUPSOR6MAIN-DISHSERVINGS
3mediumleeks(1pound)
2tablespoonsoliveoil1fennelbulb(about1pound),trimmedandthinlysliced1mediumonion,coarselychopped2garliccloves,minced
1cupdrywhitewine2bottles(8ounceseach)clamjuice1can(14to14½ounces)wholetomatoes3strips(3"by1"each)freshorangepeel
1bayleaf¾teaspoonsalt¼teaspoondriedthymeteaspoonfreshlygroundblackpepperteaspoongroundredpepper(cayenne)
2cupswater1poundmonkfish,darkmembraneremoved,cutinto1-inchpieces1dozenmussels,scrubbedanddebearded1poundmediumshrimp,shelledanddeveined,withtailpartofshelllefton,ifyoulike
¼cuplooselypackedfreshparsley,chopped
1.Cutoffrootsandtrimdarkgreentopsfromleeks;cuteachleeklengthwiseinhalf, then crosswise into thin slices. Rinse leeks in large bowl of cold water,swishingtoremovesand.Transfertocolandertodrain,leavingsandinbottomofbowl.2.Innonreactive5-quartDutchoven,heatoilovermedium-highheatuntilhot.Addleeks,fennel,onion,andgarlic;cook,stirringoccasionally,untilvegetablesaretenderbutnotbrowned,15to20minutes.3.Addwineandheattoboiling;boil1minute.Stirinclamjuice,tomatoeswiththeir juice, orangepeel, bay leaf, salt, thyme, peppers, andwater, breakinguptomatoes with side of spoon; heat to boiling. Reduce heat to low; cover andsimmer20minutestoblendflavors.Removeanddiscardbayleaf.4. Increase heat tomedium-high.Stir inmonkfish; cover and cook3minutes.Stir inmussels; cover and cook 1minute. Stir in shrimp; cover and cook justuntilmusselsopenandfishandshrimpturnopaquethroughout,2to3minutes.Discardanymusselsthathavenotopened.5.Toserve, ladleBouillabaisse into6largeshallowsoupbowls.Sprinklewithparsley.
Eachserving:About250calories,27gprotein,18gcarbohydrate,7gtotalfat(1gsaturated),118mgcholesterol,770mgsodium.
EasyAïoli
Aïoli (ay-OH-lee) is a very garlicky mayonnaise from Provence. Our recipereducesthegarlic’sharshnessbycookingit.Wonderfulasadipforvegetableor
seafood,itisalsothetraditionalcondimentforBouillabaisse.In2-quartsaucepancombine4cupswaterand1teaspoonsalt;heat toboiling.Add 14 cloves of unpeeled garlic (1 head) and boil until garlic has softened,about20minutes.Drain.Whencoolenoughtohandle,squeezesoftgarlicfromeach clove into a small bowl. In blender, puree garlic, ½ cup mayonnaise, 2teaspoonsfreshlemonjuice,½teaspoonDijonmustard, teaspoonsalt,andteaspoon ground red pepper (cayenne) until smooth. With blender running,throughholeinlid,add¼cupextravirginoliveoilinslow,steadystreamuntilmixture is thickenedandcreamy.Transfer tosmallbowl;coverandrefrigerateupto4hours.Makesabout¼cup.
CaliforniaCioppino
CaliforniaCioppino
This tomato-based stew has been popular in San Francisco since at least the1930s and is served in many of the city’s restaurants. It’s believed to be acreationofthecity’sItalianimmigrantsandnamedafteraGenovesefisherman’ssoupcalledcioppin.
PREP:40MINUTESCOOK:ABOUT30MINUTESMAKESABOUT12CUPSOR6MAIN-DISHSERVINGS
1largelemon
2tablespoonsoliveoil2mediumredonions,eachcutinhalfandthinlysliced4greenonions,thinlysliced
3garliccloves,thinlysliced½cupdrywhitewine1mediumyellowpepper,chopped1can(35ounces)wholetomatoesinjuice½teaspoonsaltteaspooncrushedredpepper½cupwater
1½poundsstripedbassorredsnapperfillets,cutinto2-inchpieces1poundlargeshrimp,shelledanddeveined,withtailpartofshellleftonifyoulike1poundmussels,scrubbedanddebearded1cuplooselypackedfreshparsley,chopped¼cuplooselypackedfreshbasil,chopped
1.Fromlemon,remove3stripspeelabout3"by¾"each;setaside.2. In nonstick 5-quart Dutch oven, heat oil over medium heat until hot. Addlemonpeel,redonions,greenonions,andgarlicandcook,stirringoccasionally,10 minutes. Add wine and yellow pepper; heat to boiling over medium-highheat.Reduceheattomedium-low,andsimmer,stirringoccasionally,5minutes.3.Stirintomatoeswiththeirjuice,salt,crushedredpepper,andwater,breakingup tomatoes with side of spoon; heat to boiling overmedium-high heat. Addfish, shrimp, mussels, and ¼ cup parsley; heat to boiling. Reduce heat to
medium-low and simmer, covered, 6 to 8minutes, until fish and shrimp turnopaquethroughoutandmusselsopen.4.RemoveDutchovenfromheat;discardanymusselsthathavenotopened.Stirinbasilandremaining¾cupparsley.
Eachserving:About305calories,39gprotein,16gcarbohydrate,9gtotalfat(2gsaturated),192mgcholesterol,695mgsodium.
SeafoodStew
Afestive,freshseafooddishthatcooksupquicklyinready-spicedtomatosauce.
PREP:10MINUTESCOOK:20MINUTESMAKES4MAIN-DISHSERVINGS
1¼poundsall-purposepotatoes(about4medium),peeledandcutinto½-inchpieces
1can(14½ounces)chunkytomatoeswitholiveoil,garlic,andspices1can(14to14½ounces)chickenbroth,or1¾cupsChickenBrothcupdrywhitewine
16largemussels,scrubbedanddebearded16largeshrimp,shelledanddeveined,withtailpartofshelllefton1codfillet(12ounces),cutinto2-inchpieces1tablespoonchoppedfreshparsley
1.In2-quartsaucepan,heatpotatoesandenoughwatertocovertoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilpotatoesaretender,5to8minutes;drain.2.Meanwhile,in5-quartDutchoven,heattomatoeswiththeirliquid,broth,andwinetoboilingoverhighheat.Addmussels;reduceheattomedium.Coverandcook, transferringmussels to bowl as they open, 3 to 5minutes.Discard anymusselsthathavenotopened.3.AddshrimpandcodtoDutchoven;coverandcookuntilshrimpandcodturnopaquethroughout,3to5minutes.Addpotatoesandmussels;heatthrough.Toserve,sprinklewithparsley.
Eachserving:About305calories,35gprotein,28gcarbohydrate,5gtotalfat(0g
saturated),136mgcholesterol,965mgsodium.
SeafoodStew
PASTA&BEAN
Macaroni,Cabbage,andBeanSoup
PastaeFagioli
Afast-laneversionofourfavoriteItalianpastaandbeansoup.
PREP:5MINUTESCOOK:30MINUTESMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
1tablespoonoliveoil1smallonion,sliced1largestalkcelery,sliced1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
2cupswater1can(15to19ounces)whitekidneybeans(cannellini),rinsedanddrained1can(14to14½ounces)dicedtomatoes2garliccloves,crushedwithgarlicpress
1teaspoonsugar¼teaspoonsalt¼teaspoonfreshlygroundblackpepper¼cupelbowmacaroni,tubettiniorditalinipasta1package(10ounces)frozenchoppedspinach
1.Innonreactive5-to6-quartDutchoven,heatoilovermediumheatuntilhot.Addonionandceleryandcookuntilvegetablesaretender,about10minutes.2.Meanwhile, in 2-quart saucepan, heat broth andwater to boiling over highheat.
3.ToDutchoven,addbeans, tomatoes,garlic, sugar, salt, andpepper;heat toboilingoverhighheat.Addbrothmixtureandpasta;heattoboiling.Reduceheatto medium and cook 5 minutes. Add frozen spinach; cook, stirring often toseparatespinach,3to4minuteslonger.
Eachserving:About220calories,10gprotein,33gcarbohydrate,5gtotalfat(1gsaturated),0mgcholesterol,1,265mgsodium.
Tomato,Escarole,andTortelliniSoup
Perfectweeknightfare.Youcanuseabagofbabyspinachinsteadofescarole,ifyoulike.
PREP:10MINUTESCOOK:10MINUTESMAKESABOUT7½CUPSOR4MAIN-DISHSERVINGS
1package(8ounces)frozenor1package(9ounces)freshtortelliniorminiravioli
2teaspoonsoliveoil2stalkscelery,thinlysliced½mediumheadescarole,cutintobite-sizepieces(about5cups)1can(14to14½ounces)dicedtomatoeswithsweetonions1can(14to14½ounces)chickenorvegetablebroth,or1¾cupsChickenBrothorVegetableBroth
1cupwater¼cupfreshlygratedRomanocheese
1.Cookpastaaslabeldirects.2.Meanwhile, in 4-quart saucepan, heat oil overmedium heat until hot. Addcelery and cook, stirring occasionally, until tender-crisp, 5 minutes. Stir inescarole, tomatoes,broth,andwater.Coverandheat toboilingoverhighheat.Removesaucepanfromheat.3.Drain tortellini;gentlystir intobrothmixture.Dividesoupequallyamong4largebowls;sprinkleeachservingwith1tablespoongratedRomano.
Eachserving:About200calories,10gprotein,25gcarbohydrate,7gtotalfat(3gsaturated),14mgcholesterol,1,185mgsodium.
PastaePiselli
One fast soup; just 10minutes to prepare, 15minutes to cook. Cousin to theItalianfavoritePastaeFagiolithisismadewithpeasinstead.DustwithfreshlygratedParmesanorPecorinoRomanoforanirresistibletouch.
PREP:10MINUTESCOOK:15MINUTESMAKESABOUT10CUPSOR5MAIN-DISHSERVINGS
2cupsmixedpasta,suchaspenne,bowtie,orelbowmacaroni(about8ounces)
2tablespoonsoliveoil3garliccloves,crushedwithsideofchef’sknife2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth1can(14to14½ounces)dicedtomatoes¼cuppackedfreshbasil,coarselychopped½cupwater1package(10ounces)frozenpeas,thawedfreshlygratedParmesanorPecorinoRomanocheese
1.Cookpastaaslabeldirects.2. Meanwhile, in nonreactive 4-quart saucepan or saucepot, heat oil overmediumheatuntilhot.Addgarlic;cookuntilgolden,about5minutes.3. Remove saucepan from heat, then carefully add broth, tomatoes with theirjuice,basil,andwater.Returntoheat;heattoboiling.Reduceheattolow;coverandsimmer5minutes.Removeanddiscardgarlic.4.Stirinpeasandpasta;heatthrough.ServewithParmesan.
Eachserving:About400calories,11gprotein,46gcarbohydrate,7gtotalfat(1gsaturated),8mgcholesterol,705mgsodium.
PastaePiselli
Asian-StyleNoodleSoup
Ourhomemadeversionofthetake-outclassic.
PREP:15MINUTESCOOK:ABOUT20MINUTESMAKESABOUT13CUPSOR6MAIN-DISHSERVINGS
4ouncesdriedflatricenoodles(about¼inchwide)
2teaspoonsvegetableoil1tablespoonminced,peeledfreshginger1largegarlicclove,crushedwithgarlicpress
2teaspoonsgroundcoriander2pieces(about3incheslongeach)driedorfreshlemongrass(optional)3greenonions,thinlysliced2cans(14to14½ounceseach)chickenbroth,or3½cupsChickenBroth¼cupAsianfishsauce
4cupswater1poundskinless,bonelesschickenthighs,cutinto½-inch-thickslices1smallheadnapa(Chinese)cabbage(about1pound),coredandcutcrosswiseinto½-inch-widestrips
½cuplooselypackedfreshmint
1.Inlargebowl,pourenoughhotwateroverricenoodlestocover;letsoakuntil
softened,about10minutes.2.Meanwhile, in 4-quart saucepan, heat oil overmedium heat until hot. Addginger and garlic and cook 30 seconds. Stir in coriander and lemongrass, ifusing,andcook,stirring,30seconds.Addgreenonionsandcook2minutes.3.Stirinbroth,fishsauce,andwater;coverandheattoboilingoverhighheat.4.Drainnoodles.Stir noodles, chicken, cabbage, andmint intobrothmixture;cookuntilchickenjustlosesitspinkcolorthroughout,about4minutes.Removeanddiscardlemongrass.
Eachserving:About210calories,20gprotein,21gcarbohydrate,15gtotalfat(1gsaturated),63mgcholesterol,1,120mgsodium.
SpringSoupwithNoodles,Ham,andAsparagus
Usingramennoodle-soupmixandslicedhamfromthedelikeepspreparationtoabareminimum—perfectforanimpromptufamilymeal.
PREP:10MINUTESCOOK:15MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
7cupswater
2teaspoonsvegetableoil1largeredpepper,thinlysliced1poundasparagus,trimmedandcutdiagonallyinto2-inchpieces4ouncessliceddelibakedham,cutinto½-inch-widestrips2packages(3ounceseach)chicken-flavoredramennoodle-soupmix2teaspoonsAsiansesameoil
1.In4-quartsaucepan,heatwatertoboilingoverhighheat.2.Meanwhile, innonstick12-inchskillet,heatoilovermedium-highheatuntilhot.Add red pepper and asparagus and cook until vegetables are tender-crisp,about 7 minutes. Stir in ham and cook until ham is heated through, about 1minute.3.Stirramennoodleswiththeirseasoningpacketsintoboilingwater;boiluntilnoodlesaretender,about2minutes.Removefromheat;stirinhammixtureandsesameoil.
Eachserving:About300calories,12gprotein,31gcarbohydrate,15gtotalfat(5gsaturated),15mgcholesterol,1,205mgsodium.
VegetableSoupwithBowTiesandDill
VegetableSoupwithBowTiesandDill
Chickenbrothbrimmingwithsautéedvegetablesandtinypastaisseasonedwithahintoflemonandlotsoffreshdill—aperfectbeginningtoalightfeast!
PREP:25MINUTESCOOK:ABOUT30MINUTESMAKESABOUT9CUPSOR8FIRST-COURSESERVINGS
1lemon
1tablespoonoliveoil1largeshallot,finelychopped4mediumcarrots,cutlengthwiseintoquarters,thenthinlyslicedcrosswise2mediumstalkscelery,thinlyslicedAbout3½cans(14to14½ounceseach)fat-freechickenbrothor6cupsChickenBroth
1cupwater1package(10ounces)frozenpeas¾cupsmallbow-tiepasta,cookedaslabeldirects
3tablespoonschoppeddillteaspoonfreshlygroundblackpepper
1.Withvegetablepeelerorsmallknife,remove3"by1"strippeelfromlemon;
squeeze1tablespoonjuice.2. Innonstick5-to6-quart saucepot,heatoilovermedium-highheatuntilhot.Add shallot and cook, stirring frequently, until golden, about 2minutes. Addcarrotsandceleryandcook,stirringoccasionally,untiltender-crisp,5minutes.3.Addbroth, lemonpeel,andwatertosaucepot;heattoboilingovermedium-high heat. Reduce heat to low; cover and simmer until vegetables are tender,about10minutes.4.Removecover; stir in frozenpeasandcook1minute longer.Stir incookedpasta,dill,pepper,andlemonjuice;heatthrough.
Eachserving:About120calories,5gprotein,17gcarbohydrate,2gtotalfat(1gsaturated),0mgcholesterol,770mgsodium.
ThaiCoconutSoupwithBean-ThreadNoodles
Thisexotic-tastingsoupiseasytowhipupforalightsupper.Ourversionuseschicken—ortryitwithtofu.
PREP:25MINUTESCOOK:20MINUTESMAKESABOUT10½CUPSOR4MAIN-DISHSERVINGS
4ouncesbean-threadnoodles(alsocalledsaifun,cellophane,orglassnoodles)
1can(14ounces)lightunsweetenedcoconutmilk(notcreamofcoconut),wellstirred
2garliccloves,crushedwithgarlicpress1tablespoonminced,peeledfreshginger½teaspoongroundcoriander½teaspoongroundcumin¼teaspoongroundredpepper(cayenne)3smallskinless,bonelesschicken-breasthalves(12ounces),thinlysliced,or1package(1pound)firmtofu,rinsed,drained,andcutinto1-inchcubes
2cans(14to14½ounceseach)low-sodiumchickenbrothorvegetablebroth,or3½cupsChickenBrothorVegetableBroth
2greenonions,thinlysliced2smallcarrots,cutinto2"by¼"matchstickstrips½mediumredpepper,cutinto2"by¼"matchstickstrips1tablespoonAsianfishsauce(nuocnam,seenote)1cupwater
2tablespoonsfreshlimejuice1cuplooselypackedfreshcilantro,chopped
1. In large saucepot, heat 3 quarts water to boiling over high heat; removesaucepot fromheat.Placenoodles inwater; soak just until transparent (donotoversoak),10to15minutes.2.Meanwhile, in5-quartDutchoven,heat½cupcoconutmilk toboilingovermediumheat.Addgarlic,ginger,coriander,cumin,andgroundredpepperandcook, stirring,1minute. Increaseheat tomedium-high; addchickenandcook,stirring constantly, just until chicken loses its pink color throughout. (If usingtofu,addwithremainingcoconutmilkinStep3.)3.Drainnoodles.Rinsewithcoldrunningwateranddrainagain.Withkitchenshears,cutnoodlesintoshorterlengths.4.Tomixture inDutchoven, addbroth, greenonions, carrots, redpepper, fishsauce, water, remaining coconut milk, and tofu, if using, and the cookednoodles; heat just to simmering over medium-high heat, stirring occasionally.Stirinlimejuiceandcilantrojustbeforeserving.
Eachserving:About340calories,25gprotein,34gcarbohydrate,11gtotalfat(6gsaturated),53mgcholesterol,525mgsodium.
Note:AsianfishsauceisavailableinspecialtysectionsofsomesupermarketsandinAsiangroceries.
UsingTheirNoodles:TheJoyofAsianSoupsNoodlesoupstartedoutasapeasantfoodinChina;workersvisitednoodleshopsfor filling, inexpensivemeals.Today, noodle houses are big business inmanypartsofAsia.Eachtypeofsouptraditionallyusesonetypeofnoodle,butanyofthenoodleslistedherecanbesubstitutedforoneanother.TheseareavailableinAsianmarkets,specialtystores,andsomesupermarkets. (Allnoodlesaredriedunlessotherwisenoted.)Bean Thread (or Cellophane) Noodles: made frommung bean starch; they
becometranslucentwhencooked.Instant (or Ramen) Noodles: made from wheat flour; precooked (usually
fried);needjustaquickboil.RiceNoodles:madefromriceflour;alsocalledricesticksorricevermicelli;
must soak 20 to 60minutes before using. (Fresh rice noodles, sha he fen, areavailableinflatsheetsthatcanbecuttodesiredsize.)
Te’uchi: fresh; made from wheat flour; similar to lo mein (below), buthandmade,somoreexpensive.Wheat Flour Noodles: usually fresh, sometimes dried; called lo mein in
Chinese;somenorsoba(buckwheat)inJapanese.Somenaresometimescoloredgreen (with green-tea powder), yellow (with egg), or pink (with Japanese redbasiloil).
VietnameseNoodleSoup
ThisAsian-style broth is chock-full of delicate rice noodles, fresh snow peas,shiitake mushrooms, and pungent herbs. Called pho (pronounced FUH) inVietnamese,itisnamedforthewidericenoodlesitcontains.
PREP:20MINUTESCOOK:25MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
1largelime4ouncesdriedflatricenoodles(about¼inchwide)2cans(14to14½ounceseach)chickenbrothorvegetablebrothor3½cupsChickenBrothorVegetableBroth
1smallbunchfreshbasil2garliccloves,crushedwithsideofchef’sknife1piece(2inches)peeled,freshginger,thinlysliced
2cupswater¼poundshiitakemushrooms,stemsremovedandcapsthinlysliced4ouncessnowpeas,stringsremovedandeachpodcutdiagonallyinhalf
1tablespoonsoysauce1cuplooselypackedfreshcilantro,chopped
1. From lime, with vegetable peeler, remove peel and reserve; squeeze 1tablespoonjuice.2.Inlargebowl,pourenoughboilingwateroverricenoodlestocover;letsoakuntilsoftened,7to10minutes.3.Meanwhile, in 3-quart saucepan, heat broth, basil, garlic, ginger, lime peel,andwater toboilingoverhighheat.Reduceheat to low;coverandsimmer10minutes.Strainbroththroughsievesetovermediumbowl,pressingwithbackofspoontoextractanyremainingliquid;discardsolids.Returnbrothtosaucepan.4. Drain noodles; rinse under cold running water and drain again. Stirmushrooms, snow peas, soy sauce, and noodles into broth mixture; heat toboilingoverhighheat.Reduceheattolow;coverandsimmer3minutes.Stirincilantroandlimejuicejustbeforeserving.
Eachserving:About155calories,5gprotein,30gcarbohydrate,2gtotalfat(1gsaturated),0mgcholesterol,1,120mgsodium.
VietnameseNoodleSoup
Macaroni,Cabbage,andBeanSoup
Alightyetchunkyvegetablesoupthat’sreadyinlessthanhalfanhour.
PREP:5MINUTESCOOK:15MINUTESMAKES12CUPSOR6MAIN-DISHSERVINGS
1½cupselbowmacaroniorminipennepastasalt
1tablespoonoliveoil1mediumonion,cutinhalfandthinlysliced½smallheadsavoycabbage(about1pound),thinlysliced2garliccloves,crushedwithgarlicpress¼teaspoongroundblackpepper3cans(14to14½ounceseach)chickenbroth,or5¼cupsChickenBroth1½cupswater2cans(15to19ounceseach)whitekidneybeans(cannellini),rinsedanddrained
freshlygratedParmesanorPecorinoRomanocheese(optional)
1.Cookmacaroniaslabeldirects.2.Meanwhile,in5-to6-quartsaucepot,heatoilovermedium-highheatuntilhot.Add onion, cabbage, garlic, and pepper; cook, stirring often, until cabbagebeginstowilt,6to8minutes.Stirinbroth,beans,andwater;heattoboiling.3.Meanwhile,drainmacaroni.Stirmacaroniintocabbagemixture;heatthrough.ServewithParmesan,ifyoulike.
Eachserving:About310calories,14gprotein,52gcarbohydrate,5gtotalfat(1gsaturated),0mgcholesterol,1,170mgsodium.
HeartyMinestrone
Yourguestswillwelcomeasteamingbowlofthisvegetable-beansouponacoldwinter night. It tastes evenbetter reheated, so it’s a good choice to prepare inadvance.
PREP:45MINUTESCOOK:30MINUTESMAKESABOUT20CUPSOR10MAIN-DISHSERVINGS
2slicesbacon,chopped2mediumcarrots,peeledandcutinto¼-inchpieces1mediumonion,cutinto¼-inchpieces
1largestalkcelery,cutinto¼-inchpieces2garliccloves,minced3mediumall-purposepotatoes(about1pound),peeledandcutinto¼-inchpieces1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth
1¼teaspoonssalt¼teaspooncoarselygroundblackpepper¼teaspoondriedthyme
6cupswater1can(151/to19ounces)whitekidneybeans(cannellini),rinsedanddrained½poundgreenbeans,trimmedandcutinto1-inchpieces cupsmallpasta,suchascavatelli,tubettini,orditalini1poundSwisschard,toughstemstrimmedandleaveschopped½poundspinach,toughstemstrimmed
½teaspoonfreshlygratedlemonpeelgratedParmesanorPecorinoRomanocheese(optional)
1. In 6-quart saucepot, cook bacon over medium heat until browned. Withslottedspoon,transferbacontopapertowelstodrain;setaside.
2. To drippings in saucepot, add carrots, onion, and celery and cook, stirringoccasionally, until vegetables are browned, about 15minutes. Add garlic andcook30secondslonger.3.Addpotatoes,broth,salt,pepper,thyme,andwater;heattoboilingoverhighheat.Reduceheattolow;coverandsimmer10minutes.4.Addwhitebeans,greenbeans,andpasta;cook7minuteslonger.StirinSwisschard,spinach,andlemonpeel;cookuntilgreensarewiltedandtender,about5minuteslonger.Stirinbacon.ServewithgratedParmesan,ifyoulike.
Eachserving:About370calories,5gprotein,17gcarbohydrate,2gtotalfat(1gsaturated),2mgcholesterol,440mgsodium.
MinestronewithPesto
MinestronewithPesto
Theclassicrich,thickItaliansoup,madewithdriedbeans,bacon,potatoes,and—foratastynewtwist—easyhomemade(orprepared)pesto.
PREP:30MINUTESPLUSSOAKINGBEANSCOOK:1HOURMAKESABOUT13CUPSOR6MAIN-DISHSERVINGS
8ouncesdryGreatNorthernbeans(about1 cups),rinsedandpickedthrough
2tablespoonsoliveoil3mediumcarrots,sliced2stalkscelery,sliced1largeonion(12ounces),cutinto¼-inchpieces2ouncespancettaorbacon,cutinto¼-inchpieces1poundall-purposepotatoes,peeledandcutinto½-inchcubes2mediumzucchini(8ounceseach),endstrimmedandeachcutlengthwiseintoquarters,thencrosswiseinto¼-inch-thickpieces
½mediumheadsavoycabbage(1pound),thinlyslicedtoequal
4cups1largegarlicclove,crushedwithgarlicpress2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth1can(14to14½ounces)dicedtomatoes
1cupwater
1cupwater½teaspoonsaltPestoor½cupstore-boughtpesto
1. In large bowl, place beans with enoughwater to cover by 2 inches. Soakovernight.(Or,in4-quartsaucepan,heatbeansand6cupswatertoboilingoverhighheat;cook2minutes.Removefromheat;coverandletstand1hour.)Drainandrinsebeans.2. In 4-quart saucepan, heat beans and enoughwater to cover by 2 inches toboiling over high heat. Reduce heat to low; cover and simmer, stirringoccasionally,untilbeansaretender,40minutesto1hour.Drainbeans.3.Whilebeansarecooking, in5-quartDutchoven,heatoilovermedium-highheat until hot. Add carrots, celery, onion, and pancetta; cook, stirringoccasionally, until onions begin to brown, about 10 minutes. Add potatoes,zucchini,cabbage,andgarlic;cook,stirringconstantly,untilcabbagehaswilted.4.Addbroth,tomatoeswiththeirjuice,andwater;heattoboilingoverhighheat.Reduce heat to low; cover and simmer until vegetables are tender, about 30minutes.5.Meanwhile,preparePesto.6. Spoon½cupbeans and1 cup soupmixture into blender or foodprocessorwith knife blade attached; puree until smooth. Stir salt, bean puree, andremaining beans into soup; heat to boiling. Reduce heat to low; cover andsimmer10minutes.GarnishwithdollopsofPesto.
Pesto
Spoon cuppackedfreshbasil,¼cupgratedParmesancheese,¼cupoliveoil,1 tablespoonwater, and¼ teaspoon salt into blender andpuree until smooth.Makesabout½cup.Eachservingwithpesto:About425calories,16gprotein,45gcarbohydrate,22gtotalfat(5gsaturated),17mgcholesterol,955mgsodium.
Do-aheadtip:Pesto isgreat in soupandasa sauceonpasta.Make large
batches aheadof timeand freeze in ice cube trays tohave aquickhomemadesauceonhand.Justdefrostandserve!
EscaroleandBeanSoup
Thissoupisperfectwhenyouneedtogetahomeydinneronthetableinahurry.Our secret ingredient is pesto, which adds delectable flavor. Serve soup withfreshlygratedParmesancheeseoradditionalpesto.
PREP:15MINUTESCOOK:15MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
½cupsmallelbowmacaroni1can(15to19ounces)whitekidneybeans(cannellini),rinsedanddrained2cans(14to14½ounceseach)chickenbrothor3½cupsChickenBroth
3cupswater1largeheadescarole(10ounces),coarselychopped2tablespoonspreparedpestoorPesto(opposite)
1.Cookpastaaslabeldirects,omittingsalt.2.Meanwhile,insmallbowl,withfork,mash½cupbeansuntilalmostsmooth;setaside.3.In4-quartsaucepan,heatbrothandwatertoboilingoverhighheat.4. Drain pasta. Add pasta, mashed and whole beans, and escarole to brothmixture;heattoboiling.Reduceheattolow;simmer,stirringoccasionally,untilescaroleistender,about5minutes.Stirinpesto.
Eachserving:About225calories,13gprotein,31gcarbohydrate,6gtotalfat(1gsaturated),2mgcholesterol,960mgsodium.
TuscanVegetable-BeanSoup
Healthyandhearty—dustwithfreshlygratedParmesancheese.
PREP:45MINUTESPLUSOVERNIGHTTOSOAKBEANSCOOK:ABOUT1HOUR30MINUTESMAKESABOUT14CUPSOR6MAIN-DISHSERVINGS
8ouncesdryGreatNorthernbeans(1 cups),rinsedandpickedthrough5mediumcarrots,peeled1jumboonion(1pound)1bayleaf6cupswater
3tablespoonsoliveoil4ouncespancettaorcookedham,chopped3largestalkscelery,coarselychopped1smallfennelbulb(1pound),trimmedandcoarselychopped2garliccloves,finelychopped2cans(14to14½ounceseach)chickenbroth,or3½cupsChickenBroth1poundall-purposepotatoes(3medium),peeledandcutinto½-inchpieces1mediumheadescarole(12ounces),cutcrosswiseinto1/4-inch-thickstrips½teaspoonsaltgratedParmesancheese(optional)
1. Rinse beans with cold running water and discards any stones or shriveledbeans.Inlargebowl,placebeanswithenoughwatertocoverby2inches.Soakovernight.(Or,in4-quartsaucepan,heatbeansand8cupswatertoboilingoverhighheat;cook2minutes.Removefromheat;coverandletstand1hour.)Drainandrinsebeans.
2.Cut1carrotcrosswiseinhalf.Coarselychopremainingcarrots;setaside.Cutonioninto4wedges.Leave1wedgewhole;coarselychopremainingwedges.3.In4-quartsaucepan,combinebeans,carrothalves,onionwedge,bayleaf,andwater; heat to boiling over high heat. Reduce heat to low; cover and simmer,stirringoccasionally,untilbeansare tender,40minutes to1hour.Drainbeansandvegetables,reserving3cupscookingliquid.Discardcarrothalvesandonionwedge.4.Meanwhile, in 5-quart saucepot or Dutch oven, heat oil overmedium-highheat until hot. Add pancetta, celery, fennel, chopped carrots, and coarselychopped onion; cook, stirring occasionally, until vegetables begin to brown,about15minutes.Addgarlic;cook,stirring,1minute.5. Stir in broth, cooked beans, reserved 3 cups cooking liquid, potatoes, andescarole;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilallvegetablesarevery tender,15 to20minutes.Discardbay leaf.Stir insalt.ServewithParmesan,ifyoulike.
Eachserving:About335calories,17gprotein,48gcarbohydrate,10gtotalfat(2gsaturated),18mgcholesterol,935mgsodium.
DoDryBeansNeedtobeSoaked?It’scommonknowledgethatsoakingdrybeansforhoursbeforeusingshortenscookingtimeandimprovestexture,appearance,andevendigestibility.Butnowsomechefsareclaimingsoakingtimecanbereduced—evenskipped.Wetestedthe old-fashioned method against two shortcuts in the Good Housekeepingkitchens,usingthreebatchesofblackbeansandthreeofGreatNorthernbeans,whichwerethencookeduntiltender.Theresults:TheWinnerIs…OvernightSoaking.Grandmawasright.Forthebesttexture
(nottoohardormushy)andappearance(beansheldtheirshape,withpracticallynosplitskins),lettingbeanssitinabowlofcooltapwateruntilmorningreallyworks. Cooking time ranged from 1 hour and 10 minutes to 1 hour and 20minutes.SecondPlace:NoSoaking.Thismethodyieldedthesecondmost tenderand
shapely beans, though it required the longest cooking time (1 hour and 35minutes).But if beansposedigestiveproblems foryou, it’s probablybetter tosoak themanddiscard thewater,whichhelps remove thecomplex sugars thatcancausebloatingandgas.
ThirdPlace:QuickSoaking.Bringing thebeans to aboil for2minutes andthenallowingthemtosoakforanhourinthesamewaterbeforecookingyieldedthemostbrokenbeansbutdefinitelythefastestcookingtime(1hour).Ifyou’remaking a bean soup or chili, where perfect-looking beans don’t matter, thismethodisfine,butwedon’trecommenditforabeansalad.Note:Whichever option you choose, remember that cooking timewill vary
dependingontheage/drynessofthebeans.
CreamyItalianWhite-BeanSoup
Aperfectmarriageofcannedbeansandfreshspinach,withasqueezeof freshlemonjuiceforflavor.
PREP:15MINUTESCOOK:40MINUTESMAKESABOUT6CUPSOR4MAIN-DISHSERVINGS
1tablespoonvegetableoil1mediumonion,finelychopped1mediumstalkcelery,finelychopped1garlicclove,minced2cans(15to19ounceseach)whitekidneybeans(cannellini),rinsedanddrained
2cupswater1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth¼teaspooncoarselygroundblackpepperteaspoondriedthyme
1bunch(10to12ounces)spinach
1tablespoonfreshlemonjuicefreshlygratedParmesanorPecorinoRomanocheese(optional)
1. In 3-quart saucepan, heat oil over medium heat until hot. Add onion andceleryandcook,stirringoccasionally,until tender,5 to8minutes.Addgarlic;
cook,stirring,30seconds.Addbeans,water,broth,pepper,andthyme;heattoboilingoverhighheat.Reduceheattolow;simmer,uncovered,15minutes.2.Meanwhile,removetoughstemsfromspinachanddiscard;thinlysliceleaves.3.Withslottedspoon,remove2cupsbean-and-vegetablemixturefromsoup;setaside.Spoonhalfof remainingmixture intoblender,cover,withcenterpartoflid removed to let steamescape,andpureeuntil smooth.Pourpuree into largebowl.Repeatwithremainingsoup.4.Returnsouptosaucepan.Stirinreservedbeansandvegetables;heattoboilingoverhighheat,stirringoccasionally.Stirinspinachandcookuntilwilted,about1minute.Stirinlemonjuiceandremovefromheat.ServewithParmesan,ifyoulike.
EachservingwithoutParmesan:About295calories,18gprotein,46gcarbohydrate,5gtotalfat(1gsaturated),0mgcholesterol,945mgsodium.
CreamyItalianWhite-BeanSoup
SenateBeanSoup
Storiesaboundontheoriginsoftherecipeforthisfamouswhite-beansoup,butthemandateforservingitintheSenatediningroomsdatestothefirstdecadeofthetwentiethcentury,whenthechairmanoftheSenateCommitteeonRulesandAdministrationenjoyedthesoupsomuchthathedecreeditshouldbeservedonadailybasis.
PREP:20MINUTESPLUSSOAKINGBEANSCOOK:ABOUT1HOUR15MINUTESMAKESABOUT8¼CUPSOR8FIRST-COURSESERVINGS
1pounddryGreatNorthernbeans,rinsedandpickedthrough2tablespoonsoliveoil
1largesmokedhamhock1mediumonion,chopped1mediumcarrot,chopped1mediumstalkcelery,chopped2garliccloves,finelychopped1carton(32ounces)chickenorvegetablebrothor4cupsChickenBrothorVegetableBroth
6ouncesdelihamin1piece,cutinto½-inchpieces(about1cup)
1teaspoonsalt¼teaspoonfreshlygroundblackpepper2mediumtomatoes,coarselychopped¼cupchoppedfreshparsley
2tablespoonsfreshlemonjuice
1.Inlargebowl,placebeansandenoughwatertocoverby2inches.Coverandletstandatroomtemperatureovernight.Drainandrinsebeans.
2.In4-quartsaucepan,heatoilovermediumheatuntilhot.Addhamhockandonionandcook,stirringoccasionally,untilonionistenderandlightlybrowned,8to10minutes.Addcarrot,celery,andgarlic,andcook,stirringoccasionally,5minuteslonger.3.Addbrothandbeanstosaucepan;heattoboilingoverhighheat.Reduceheattolow;coverandsimmeruntilbeansaretender,about1hour.4.Removehamhock;coolslightly.Dicemeatandaddtosoup.Coverandcook15minutestoblendflavors.5.Toserve,ladlesoupinto8bowls;topwithtomatoes,parsley,andlemonjuice.
Eachserving:About295calories,18gprotein,42gcarbohydrate,7gtotalfat(2gsaturated),11mgcholesterol,1,085mgsodium.
Source:U.S.Senate
Cranberry-BeanSoup
A Chilean-style soup made with butternut squash, tomatoes, fresh basil, andjalapeño.Cranberrybeanshavelarge,knobbybeigepodsspeckledwithred;thebeansinsidearecream-coloredwithredstreaksandhaveanutliketaste.
PREP:40MINUTESCOOK:45MINUTESMAKESABOUT9CUPSOR4MAIN-DISHSERVINGS
4teaspoonsoliveoil1mediumbutternutsquash(2pounds),peeledandcutinto¾-inchpieces1mediumonion,chopped
2garliccloves,minced1jalapeñochile,seededandminced
1teaspoongroundcumin1can(14to14½ounces)chickenbrothor1¾cupsChickenBroth2mediumtomatoes,diced1½poundsfreshcranberrybeans,shelled(about2cups)1teaspoonsalt
1teaspoonsugar1½cupslooselypackedfreshbasil,chopped2½cupswater2cupscornkernelscutfromcobs(about4mediumears)
1.In5-quartDutchoven,heat2teaspoonsoilovermediumheatuntilhot.Addsquashandonionandcook,stirringoccasionally,untilgolden,about10minutes.
Transfersquashmixturetomediumbowl.2. InsameDutchoven,heat remaining2 teaspoonsoilovermediumheat;addgarlic,pepper, andcuminandcook, stirring,1minute.Stir inbroth, tomatoes,beans, salt, sugar, squash mixture, ¼ cup chopped basil, and water; heat toboiling over high heat. Reduce heat to low; cover and simmer, stirringoccasionally,untilbeansaretender,about30minutes.3. Stir in corn; heat to boiling over high heat.Reduce heat to low; cover andsimmer5minuteslonger.Stirinremaining1¼cupschoppedbasil.
Eachserving:About360calories,16gprotein,66gcarbohydrate,7gtotalfat(1gsaturated),0mgcholesterol,890mgsodium.
CaribbeanBlack-BeanSoup
CaribbeanBlack-BeanSoup
Thistakeonblack-beansoupismadewithsweetpotatoesandfreshcilantroforgreatflavor.
PREP:45MINUTESPLUSSOAKINGBEANSCOOK:2HOURS30MINUTESMAKESABOUT13CUPSOR6MAIN-DISHSERVINGS
1package(16ounces)dryblackbeans,rinsedandpickedthrough
2tablespoonsvegetableoil2mediumredonions,chopped4jalapeñochiles,seededandminced2tablespoonsminced,peeledfreshginger4garliccloves,minced
½teaspoongroundallspice½teaspoondriedthyme
8cupswater2mediumsweetpotatoes(about1½pounds),peeledandcutinto¾-inchpieces1tablespoondarkbrownsugar
2teaspoonssalt1bunchgreenonions,thinlysliced1cuplightlypackedfreshcilantro,chopped2limes,cutintowedges(optional)
1. Rinse beans with cold running water and discard any stones or shriveledbeans.Inlargebowl,placebeansandenoughwatertocoverby2inches.Cover
andletstandatroomtemperatureovernight.(Or,in6-quartsaucepot,heatbeansandenoughwatertocoverby2inchestoboilingoverhighheat;cook2minutes.Removefromheat;coverandletstand1hour.)Drainandrinsebeans.2. In 6-quart saucepot, heat oil over medium heat until hot. Add onions andcook, stirring occasionally, until tender, about 10 minutes. Add jalapeños,ginger,garlic,allspice,andthyme;cook,stirring,3minutes.3. Add beans and water; heat to boiling over high heat. Reduce heat to low;coverandsimmer1hour30minutes.4. Add sweet potatoes, brown sugar, and salt; heat to boiling over high heat.Reduceheattolow;coverandsimmeruntilbeansandsweetpotatoesaretender,about30minuteslonger.5.Transfer1cupbeanmixturetoblender;cover,withcenterpartoflidremovedtoletsteamescape,andpureeuntilsmooth.6.Returnpuree tosaucepot.Stir ingreenonionsandcilantro.Servewith limewedges,ifyoulike.
Eachserving:About390calories,17gprotein,70gcarbohydrate,6gtotalfat(1gsaturated),0mgcholesterol,705mgsodium.
Black-BeanSoup
ThisshortcutsouppacksagenuineTex-Mexwallopofflavor.
PREP:10MINUTESCOOK:20MINUTESMAKESABOUT6½CUPSOR4MAIN-DISHSERVINGS
1tablespoonvegetableoil1mediumonion,finelychopped2garliccloves,crushedwithgarlicpress2teaspoonschilipowder
1teaspoongroundcumin¼teaspooncrushedredpepper2cans(15to19ounceseach)blackbeans,rinsedanddrained1can(14to14½ounces)chickenbroth,or1¾cupsChickenBroth
2cupswater½cuplooselypackedfreshcilantro,choppedlimewedges
1.In3-quartsaucepan,heatoilovermediumheatuntilhot.Addonionandcookuntiltender,about5minutes.Stiringarlic,chilipowder,cumin,andcrushedredpepper; cook 30 seconds. Stir in beans, broth, andwater; heat to boiling overhighheat.Reduceheattolow;simmer,uncovered,15minutes.2.Spoonhalfofmixtureintoblender;cover,withcenterpartofcoverremovedto let steam escape, and puree until almost smooth. Pour into medium bowl.Repearwithremainingmixture.
3.Returnsouptosamesaucepan;heatthrough.Sprinklewithcilantroandservewithlimewedges.
Eachserving:About265calories,22gprotein,46gcarbohydrate,6gtotalfat(1gsaturated),0mgcholesterol,965mgsodium.
CornandBeanChowder
Thisrichandcreamy-lookingsoup—withoutadropofcream—iseasytomake,takingadvantageoftheconvenienceofcannedbeansandfrozencorn.
PREP:20MINUTESCOOK:ABOUT35MINUTESMAKESABOUT12CUPSOR12FIRST-COURSESERVINGS
2tablespoonsoliveoil3mediumcarrots,cutlengthwiseinhalf,thencrosswiseinto¼-inch-thickslices
1largestalkcelery,cutlengthwiseinhalf,thencrosswiseinto¼-inch-thickslices
1largeonion(12ounces),chopped1mediumredpepper,cutinto½-inchpieces2packages(10ounceseach)frozenwhole-kernelcorn
2cupswater2cans(15to19ounceseach)pinkbeans,rinsedanddrained2cans(14to14½ounceseach)chickenbroth,or3½cupsChickenbroth½teaspoonsalt¼teaspoondriedthymeteaspoongroundredpepper(cayenne)
1.In5-to6-quartDutchovenorsaucepot,heatoilovermediumheatuntilhot.Add carrots, celery, onion, and red pepper and cook, stirring frequently, untilvegetablesaretender-crisp,about10minutes.2.Meanwhile,inblender,combine1packagefrozencornwithwaterandpuree
untilalmostsmooth.3. To Dutch oven, add pureed corn mixture, remaining package frozen corn,beans,broth,sugar,salt,thyme,andgroundredpepper;heattoboilingoverhighheat.Reduceheattolow;coverandsimmer,stirringoccasionally,20minutes.
Eachserving:About140calories,6gprotein,25gcarbohydrate,4gtotalfat(1gsaturated),0mgcholesterol,635mgsodium.
Do-ahead tip: Cool soup slightly and spoon into containers with tight-fitting lids. Refrigerate up to 2 days or freeze up to 1 month ahead. Reheat,without thawing, in Dutch oven, adding about 2 tablespoons water to pan topreventscorching,orusethemicrowave.
CreamyGreenPeaandLettuceSoupThislightlyseasoned
pureedsoupisagreatstarttoaChristmasfeast.Ifyoumakethesoupaheadandchillit,
stirthelemonjuiceinafterreheating.
PREP:15MINUTESCOOK:ABOUT25MINUTESMAKESABOUT13CUPSOR12FIRST-COURSESERVINGS
1tablespoonbutterormargarine1largeonion(12ounces),finelychopped2cans(14to14½ounceseach)chickenbroth,or3½cupsChickenBroth
3packages(10ounceseach)frozenpeas1headBostonlettuce(about10ounces),coarselychopped¾teaspoonsalt
¼teaspoonfreshlygroundblackpepper¼teaspoondriedthyme2cupswater2cupswholemilk
2tablespoonsfreshlemonjuiceplainyogurtforgarnish
1. In nonreactive 5-to 6-quart saucepot, melt butter over medium heat. Addonionandcook,stirringoccasionally,untiltenderandlightlybrowned,12to14minutes.Stirinbroth,frozenpeas,lettuce,salt,pepper,thyme,andwater;heattoboilingovermedium-highheat.Reduceheattolow;simmer5minutes.Removesaucepotfromheat;stirinmilk.
2. Spoon one-fourth of mixture into blender; cover, with center part of lidremovedtoletsteamescape,andpureeuntilsmooth.Pourpureeintolargebowl.Repeatwithremainingmixture.3.Returnsouptosamesaucepot;heatthrough.Stirinlemonjuice.4.To serve, ladle soup into individual soupbowls and swirl someyogurt intoeach,ifyoulike.
Eachserving:About105calories,6gprotein,14gcarbohydrate,3gtotalfat(1gsaturated),9mgcholesterol,552mgsodium.
SplitPeaSoupwithHam
Onawintryday,nothingsatisfiesmorethananold-fashionedfavoritelikesplitpeasoup.
PREP:10MINUTESCOOK:1HOUR15MINUTESMAKES11CUPSOR6MAIN-DISHSERVINGS
2tablespoonsvegetableoil2whiteturnips(6ounceseach),peeledandchopped(optional)2mediumcarrots,peeledandfinelychopped2stalkscelery,finelychopped1mediumonion,finelychopped1package(16ounces)splitpeas,rinsedandpickedthrough2smokedhamhocks(1½pounds)8cupswater
1bayleaf
1teaspoonsalt¼teaspoongroundallspice
1.In5-quartDutchoven,heatoilovermedium-highheatuntilhot.Addturnips,if using, carrots, celery, and onion; cook, stirring frequently, until carrots aretender-crisp,about10minutes.Addsplitpeas,hamhocks,water,bayleaf,salt,andallspice;heat toboilingoverhighheat.Reduceheat;coverandsimmer45minutes.2.Remove anddiscardbay leaf.Transfer hamhocks to cuttingboard; discardskinandbones.Finelychopmeat.Returnmeattosoup;heatthrough.
Eachserving:About343calories,21gprotein,52gcarbohydrate,7gtotalfat(1gsaturated),3mgcholesterol,1,174mgsodium.
CurriedLentilSoup
Madewith coriander, garlic, choppedapple, and servedwith adollopofplainyogurtontop.Servewithtoastedwhole-wheatpitas.
PREP:30MINUTESCOOK:1HOURMAKESABOUT10CUPSOR5MAIN-DISHSERVINGS
2tablespoonsoliveoil4carrots,diced2largestalkscelery,diced1largeonion(12ounces),chopped1mediumGrannySmithapple,peeled,cored,anddiced1tablespoongrated,peeledgingerroot1largegarlicclove,crushedwithgarlicpress
2teaspoonscurrypowder¾teaspoongroundcumin¾teaspoongroundcoriander2cans(14to14½ounceseach)vegetableorchickenbroth,or3½cupsVegetableBrothorChickenBroth
1package(16ounces)lentils,rinsedandpickedthrough
5cupswater¼cupchoppedfreshcilantro½teaspoonsaltplainlow-fatyogurt
1.In5-quartDutchovenorsaucepot,heatoilovermedium-highheatuntilhot.Add carrots, celery, onion, and apple; cook, stirring occasionally, until lightly
browned,10to15minutes.2.Addginger,garlic,curry,cumin,andcoriander;cook,stirring,1minute.3.Addbroth, lentils,andwater;heat toboilingoverhighheat.Reduceheat tolow; cover and simmer, stirring occasionally, until lentils are tender, 45 to 55minutes.Stirincilantroandsalt.Servewithyogurt.
Eachservingwithoutyogurt:About370calories,20gprotein,60gcarbohydrate,7gtotalfat(1gsaturated),0mgcholesterol,315mgsodium.
LentilandMacaroniSoup
Anotherclassicbowlofcomfort.Whenservedwithcrustybreadyou’llhaveameal—withenoughleftovertoenjoyanotherday.
PREP:20MINUTESCOOK:ABOUT50MINUTESMAKESABOUT12CUPSOR6SERVINGS
1tablespoonoliveoil2mediumcarrots,cutinto¼-inchpieces1mediumonion,chopped2garliccloves,crushedwithgarlicpress1can(14to14½ounces)wholetomatoesinpuree1can(14to14½ounces)vegetablebrothor2cupsVegetableBroth
¾cuplentils,rinsedandpickedthrough½teaspoonsalt½teaspooncoarselygroundblackpepper¼teaspoondriedthyme
6cupswater1bunchSwisschard(about1pound),trimmedandcoarselychopped¾cupelbowmacaroni(about3½ounces)1cupfreshbasil,choppedfreshlygratedParmesanorPecorinoRomanocheese(optional)
1.Innonstick5-to6-quartDutchoven,heatoilovermediumheatuntilhot.Addcarrots, onion, and garlic, and cook, stirring occasionally, until vegetables aretenderandgolden,about10minutes.2.Addtomatoeswiththeirpuree,broth,lentils,salt,pepper,thyme,andwater;heattoboiling,stirringtobreakuptomatoeswithsideofspoon.Reduceheattolow;coverandsimmeruntillentilsarealmosttender,about20minutes.3. Stir in Swiss chard and macaroni; heat to boiling over medium-high heat.Reduce heat to medium; cook, uncovered, until macaroni is tender, about 10
minutes.Stirinbasil.ServewithParmesan,ifyoulike.
Eachserving:About200calories,12gprotein,34gcarbohydrate,3gtotalfat(0gsaturated),0mgcholesterol,810mgsodium.
LentilandBaconSoup
Wechoselentils,oneofthefastest-cookingdriedlegumes,andbacon,insteadofahambone,foraheartysoupinahurry.
PREP:10MINUTESCOOK:30MINUTESMAKESABOUT9CUPSOR6MAIN-DISHSERVINGS
1bag(16ounces)lentils(2½cups),rinsedandpickedthrough1carton(32ounces)chickenbroth,or4cupsChickenBroth
2bayleaves4cupswater
4slicesbacon1mediumonion,chopped2mediumcarrots,cutinto¼-inch-thickslices2mediumstalkscelery,cutinto¼-inch-thickslices1garlicclove,crushedwithgarlicpress
1teaspoonsalt¼teaspoonfreshlygroundblackpepper¼teaspoondriedthyme
1. In covered 4-quart saucepan, heat lentils, broth, bay leaves, and water toboilingoverhighheat.Reduceheattolow;simmer,covered,15minutes.2.Meanwhile, in nonstick 12-inch skillet, cook bacon overmedium-high heatuntilbrowned;transfertopapertowelstodrain.3.Discard all but 1 tablespoondrippings fromskillet.Addonion, carrots, andcelery,andcook,stirringoccasionally,5minutes.Addgarlicandcook,stirring,1minutelonger.
4.Crumblebacon into lentilmixture;stir insalt,pepper, thyme,andvegetablemixture.Coverandcookuntil lentilsare tender,about5minutes.Removeanddiscardbayleaves.
Eachserving:About335calories,24gprotein,48gcarbohydrate,6gtotalfat(2gsaturated),6mgcholesterol,1,110mgsodium.
LentilandSausageStew
Youcansubstituteescarole,kale,ormustardgreensforSwisschard,butwelovethestrikingredcolorofthechard.
PREP:10MINUTESCOOK:20MINUTESMAKESABOUT7CUPSOR4MAIN-DISHSERVINGS
1bunchredSwisschard(about1pound),wellrinsed1poundhotormildItalian-sausagelinks,casingsremoved2smallyellowsummersquash(about6ounceseach)
2smallripeplumtomatoes1can(19ounces)ready-to-servelentilsoup1cupwater
1.CutSwisschardstemsinto¼-inchpieces;cutleavesinto1-inch-widestrips.2. In6-quartsaucepot,cooksausagesandchardstemsovermedium-highheat,breakingupsausageswithsideofspoon,untilsausagesarebrownedandstemsaretender-crisp,about10minutes.3.Meanwhile, trimendsandcutsquashlengthwiseinhalf, thencrosswiseinto1.4-inch-thickslices.Choptomatoes.4. Increaseheat tohigh.Addsoup,squash,chard leaves,andwater;coverandcookuntilsquashistender,about5minutes.Toserve,topwithtomatoes.
Eachserving:About490calories,23gprotein,22gcarbohydrate,35gtotalfat(12gsaturated),81mgcholesterol,1,425mgsodium.
VegetarianLentilStew
Aheartyvegetarianoptionthat’spackedwithfiberandlowinsodium.
PREP:10MINUTESCOOK:ABOUT20MINUTESMAKESABOUT6¼CUPSOR4MAIN-DISHSERVINGS
2teaspoonsoliveoil2teaspoonsgrated,peeledfreshginger2garliccloves,crushedwithgarlicpress
2teaspoonscurrypowder1package(1pound)cut-uppeeledbutternutsquash(about4cups),cutintobite-sizepieces1largeapple,unpeeled,cored,andcutinto1-inchpieces1can(19ounces)ready-to-servelentilsoup¼teaspoonsalt
1cupwater1bag(10ounces)prewashedspinachlavashorpita(optional),toasted
1.In4-quartsaucepan,heatoilovermediumheatuntilhot.Addginger,garlic,andcurrypowderandcook,stirring,30seconds.Addsquash,apple,soup,salt,andwater; cover and heat to boiling over high heat. Reduce heat tomedium;cook,covered,untilsquashisjusttender,5minuteslonger,stirringoccasionally.2. Inbatches, gently add asmany spinach leaves aspossible to lentilmixture,stirring to wilt spinach. Reduce heat to low; cover and simmer 5 minutes to
blendflavors.Servewithlavash,ifyoulike.
Eachserving:About190calories,9gprotein,34gcarbohydrate,4gtotalfat(0gsaturated),0mgcholesterol,650mgsodium.
SweetPotatoandBlackBeanStew
A vegetable stew that’s fragrant with orange and oregano. It’s cooked in apressurecooker,whichallowsyoutohavedinneronthetableinminutes.
PREP:20MINUTESCOOK:4MINUTESPLUSBRINGINGUPTOPRESSUREMAKESABOUT8CUPSOR4MAIN-DISHSERVINGS
1orange2poundssweetpotatoes(about4medium),peeledandcutinto1½-inchpieces
2cans(15to19ounceseach)blackbeans,rinsedanddrained1can(14to14½ounces)vegetablebrothorchickenbroth,or1¾cupsVegetableBrothorChickenBroth
1largeonion(12ounces),cutinhalfandthinlysliced2mediumpeppers(redand/orgreen),thinlysliced2garliccloves,crushedwithgarlicpress½teaspoonsalt½teaspoondriedoreganoteaspooncrushedredpepper
1cuplooselypackedfreshcilantro,chopped
1.Fromorange,grate½teaspoonpeelandsqueeze2tablespoonsjuice.2.In6-quartpressurecooker,combineorangepeel,sweetpotatoes,beans,broth,onion, peppers, garlic, salt, oregano, and crushed red pepper. Followingmanufacturer’sdirections,coverpressurecooker,bringuptopressure,andcookunderpressure4minutes.Releasepressurequickly,asmanufacturerdirects.Stirincilantroandorangejuice.
Eachserving:About400calories,16gprotein,93gcarbohydrate,1gtotalfat(0g
saturated),0mgcholesterol,1,305mgsodium.
CHILLED&FRUIT
ChilledButtermilkandCornSoup
Gazpacho
GazpachowithCilantroCream
BasedonthepopularuncookedsoupfromsouthernSpain,ourchunkygarden-freshversionisawelcomelunchorsupperonhotdays.Here,we’vespicedupthissummertreatbyaddingajalapeño.Garnishwithcilantrocreamtocoolthespiceinthesoup.
PREP:30MINUTESPLUS6HOURSOROVERNIGHTTOCHILLMAKESABOUT5CUPSOR4FIRST-COURSESERVINGS
2mediumcucumbers(about8ounceseach),peeled
1mediumyellowpepper¼smallredonion2poundsripetomatoes(about6medium),peeled,seeded,andcutinto½-inchpieces
½to1smalljalapeñochile,seeded3tablespoonsfreshlimejuice
2tablespoonsextravirginoliveoil¾plus teaspoonsalt¼cuplightsourcreamorlow-fatplainyogurt
1tablespoonmilk5teaspoonsfinelychoppedfreshcilantro
1.Coarselycuthalfof1cucumber,halfofyellowpepper,andallofredonion;
setaside.Cutremainingcucumbersandyellowpepperintochunks.2. Infoodprocessorwithknifebladeattached,pureecucumberchunks,yellowpepper, tomatoes, jalapeño, lime juice, oil, and ¾ teaspoon salt until smooth.Pour intomediumbowl.Add cut-up cucumber, yellowpepper, and redonion.Coverandrefrigerateuntilwellchilled,atleast6hoursorovernight.3.Meanwhile, prepare cilantro cream: In small bowl,mix sour cream,milk, 4teaspoonschoppedcilantro,andremaining teaspoonsaltuntilsmooth.Coverandrefrigerateuntilreadytoservesoup.4.Topeach servingof cold soupwith adollopof cilantro creamand sprinklewithremainingchoppedcilantro.
Eachservingwithcilantrocream:About165calories,4gprotein,21gcarbohydrate,9gtotalfat(1gsaturated),6mgcholesterol,505mgsodium.
GazpachowithCilantroCream
ChilledCucumberSoup
Vichyssoise
Thisluxurioussoup,traditionallyservedcold,isjustasdelicioushot(justcallitcreamofpotatoandleeksoup).Eitherway,serveinsmallcupsandgarnishwithfreshlychoppedchives.
PREP:20MINUTESPLUSCHILLINGCOOK:55MINUTESMAKESABOUT8CUPSOR8FIRST-COURSESERVINGS
4mediumleeks(1¼pounds)
2tablespoonsbutterormargarine1poundall-purposepotatoes(3medium),peeledandthinlysliced2cans(14to14½ounceseach)chickenbroth,or3½cupsChickenBroth½cupwater
1teaspoonsalt¼teaspoonfreshlygroundblackpepper
1cupmilk½cupheavyorwhippingcreamchives(forgarnish)
1.Cutoffrootsandtrimdarkgreentopsfromleeks;cuteachleeklengthwiseinhalf.Cutenoughofwhiteandpalegreenpartscrosswise into¼-inchpieces toequal4½cups.(Reserveanyleftoverleeksforanotheruse.)Rinseleeksinlargebowl of cold water, swishing to remove sand. Transfer to colander to drain,leavingsandinbottomofbowl.
2.Innonreactive4-quartsaucepan,meltbutterovermediumheat.Addleeksandcook,stirringoccasionally,8to10minutes.3.Addpotatoes, broth,water, salt, andpepper;heat toboilingoverhighheat.Reduceheat;coverandsimmer30minutes.4.Spoonhalfofmixtureintoblender;cover,withcenterpartoflidremovedtoletsteamescape,andpureeuntilsmooth.Pourintobowl.Repeatwithremainingmixture.5. Stir milk and cream into puree. To serve hot, return soup to same cleansaucepanandheatthroughoverlowheat(donotboil).Toservecold,coverandrefrigerateatleast4hoursoruntilverycold.Garnishwithchivesbeforeserving.
Eachserving:About161calories,4gprotein,14gcarbohydrate,10gtotalfat(7gsaturated),40mgcholesterol,769mgsodium.
ChilledButtermilk-VegetableSoupTherefreshing,coolflavorsofsummervegetablesmakethischunkysoupa
delightfulfirstcourse.
PREP:20MINUTESPLUSCHILLINGMAKESABOUT10CUPSOR10FIRST-COURSESERVINGS
2limes1½quartsbuttermilk(6cups)3mediumtomatoes(about1pound),seededandcutinto¼-inchpieces1English(seedless)cucumber,unpeeledandcutinto¼-inchpieces1ripeavocado,cutinto¼-inchpieces
1cuplooselypackedfreshcilantro,chopped
1teaspoonsalt¼teaspooncoarselygroundblackpepperfreshcilantrosprigsforgarnish
1.Fromlimes,grate1teaspoonpeelandsqueeze3tablespoonsjuice.2.Inlargebowl,combinelimepeelandjuice,buttermilk,tomatoes,cucumber,avocado,cilantro,salt,andpepperandstiruntilblended.Coverandrefrigerateatleast2hoursorupto1day.Garnisheachservingwithacilantrosprig.
Eachserving:About105calories,6gprotein,11gcarbohydrate,4gtotalfat(1gsaturated),5mgcholesterol,395mgsodium.
ChilledButtermilkandCornSoupAquickandsimple
refrigeratorsoup—madewithcorn,tomatoes,cucumber,andbasil—that’slow-fatand
satisfying.
PREP:20MINUTESPLUSCHILLINGMAKESABOUT4½CUPSOR6FIRST-COURSESERVINGS
1quartbuttermilk4mediumtomatoes,seededandchopped(2cups)1smallcucumber,peeled,seeded,andchopped(1cup)2cupscornkernelscutfromcobs(3to4ears)½teaspoonsalt
¼teaspooncoarselygroundblackpepper
12largefreshbasilleaves2smallbasilsprigs
1. In large bowl, stir buttermilk, tomatoes, cucumber, corn, salt, and pepper.Coverandrefrigerateatleast2hoursoruntilverycold.2. To serve, thinly slice basil leaves. Spoon soup into 6 bowls; garnish withslicedbasilandbasilsprigs.
Eachserving:About135calories,8gprotein,24gcarbohydrate,2gtotalfat(1gsaturated),6mgcholesterol,365mgsodium.
PearandRedWineSoup
Servethischilledsoupbeforeaheartymaincourse.Aswithallfruitsoups,makeitwithfullyripenedfruitatitspeakofflavor.
PREP:10MINUTESPLUSCHILLINGCOOK:20TO25MINUTESMAKESABOUT3½CUPSOR4FIRST-COURSESERVINGS
1cupdryredwine
1cupwater½cupsugar
1lemon1½poundsripepears,peeled,cored,andcutintoquarters
1. Innonreactive2-quartsaucepan,heatwine,water,andsugar toboilingoverhighheat,stirringfrequently,untilsugarhasdissolved.2.Meanwhile,withvegetablepeeler,fromlemon,removetwo3-inchstripspeel;squeeze1tablespoonjuice.3.Addpearsandlemonpeeltosaucepan;heattoboilingoverhighheat.Reduceheatandsimmeruntilpearsareverytender,10to15minutes.4.Spoonone-fourthofpearmixtureintoblender;cover,withcenterpartoflidremoved to let steam escape, and puree until smooth. Pour puree into bowl.Repeatwithremainingmixture.Stir inlemonjuice.Coversoupandrefrigerateatleast4hoursoruntilverycold.
Eachserving:About234calories,1gprotein,50gcarbohydrate,1gtotalfat(0gsaturated),0mgcholesterol,3mgsodium.
PeachyMelonSoup
Be sure to use the ripest,most fragrantmelon you can find. The soup is alsoscrumptiousgarnishedwithsliversofprosciutto.
PREP:15MINUTESPLUSCHILLINGMAKES5FIRST-COURSEORDESSERTSERVINGS
1largecantaloupe(2½pounds),chilled1cuppeachorapricotnectar
1tablespoonfreshlimejuicelimeslices
1.Cut cantaloupe in half.Remove and discard seeds.Cut away rind, then cutcantaloupeintobite-sizepieces.2. In blender, puree cantaloupe, peach nectar, and lime juice until smooth.Increasespeedtohigh;blend1minute.Ifnotservingrightaway,poursoupintobowl,cover,andrefrigerate.Toserve,garnishwithlimeslices.
Eachserving:About67calories,1gprotein,17gcarbohydrate,0gtotalfat(0gsaturated),0mgcholesterol,14mgsodium.
FruitSoupwithCoconutSorbet
Delightfulateitherthebeginningortheendofameal.
PREP:10MINUTESPLUSCHILLINGMAKES4CUPSOR4SERVINGS
1lime1bottle(1pint)passionfruitjuiceblend
2tablespoonssugar1largeripepeach,peeled,pitted,andthinlysliced1redplum,pittedandthinlysliced
½cupblueberries½cupraspberries1pintcoconut,passionfruit,ormangosorbetmintsprigsforgarnish
1.Fromlime,grate½teaspoonpeelandsqueeze2tablespoonsjuice.2. In medium bowl, toss lime peel and juice, fruit juice, sugar, peach, plum,blueberries,andraspberriesuntilmixed.Coverandrefrigerateatleast2hoursoruntilcold.3.Toserve,ladlefruitmixtureinto4shallowsoupbowls.Topeachwithascoopofsorbet.Garnishwithmintsprigs.
Eachserving:About240calories,0gprotein,55gcarbohydrate,3gtotalfat(2gsaturated),0mgcholesterol,40mgsodium.
INDEX
Pagenumbersinitalicrefertoillustrations
AAfter-WorkChickenSoup,♣Aïoli,Easy,♣Apple(s):
ButternutSquashSoupwithParsnipsand,♣,♦andCarrotSoup,♣,♦andChestnutSoup,♣,♦
AsianChicken-NoodleSoup,♣,♦ChickenSoup,♣noodles,typesof,♣-StyleNoodleSoup,♣
Asparagus:QuickieCreamof,Soup,♣Soup,Creamy,♣,♦SpringSoupwithNoodles,Hamand,♣
BBarley:
Beefand,Soup,♣Minestrone,♣,♦MushroomMisoSoup,♣VegetableStew,♣
Basil:LightPesto,♣Pesto,♣andYellowSquashSoup,♣,♦
Bean(s),♣.SeealsoBlackbean;Lentil;Pea(s);Whitebean(s)ChunkyChiliwith,Slow-CookerStyle,♣andCornChowder,♣Cranberry,Soup,♣dry,soaking,♣andEscaroleSoup,♣garbanzo,inCurriedVegetableStew,♣,♦lima,inCountryBeefandVeggieSoup,♣-♦,♥Lima,QuickieCreamof,Soup,♣Macaroni,andCabbageSoup,♣Sausage,andSquashSoup,♣Soup,Senate,♣VegetableSoup,Tuscan,♣Bean-ThreadNoodles,ThaiCoconutSoupwith,♣
Beef,♣andBarleySoup,♣Braised,Latin-Style,♣,♦Burgundy,♣Chili,♣ChunkyChiliwithBeans,Slow-CookerStyle,♣CountryBorschtStew,♣,♦ShortRibswithRootVegetables,Slow-Cooker,♣Stew,Chinese-Spiced,♣Stew,Overnight,♣,♦Stew,Salsa,♣,♦Stew,Scandinavian,♣Stew,Spanish,♣,♦StewwithRedWine,♣,♦Stock,Brown,♣
andVeggieSoup,Country,♣,♦andWheatBerryChili,♣,♦andWildMushroomStew,♣,♦
Billi-Bi,♣Bisques:
Corn,Creamy,♣Shrimp,♣
Blackbean:Soup,♣Soup,Caribbean,♣,♦andSquashChili,♣andSweetPotatoStew,♣
BorschtStew,Country,♣,♦Bouillabaisse,♣
Chicken,♣,♦Bread:
ParmesanCroutons,♣Tofu-ParmesanCroutons,♣TuscanPappaalPomodoro,♣BroccoliandCheddarSoup,♣
Broths:Chicken,♣,♦Vegetable,♣BrownBeefStock,♣
Buttermilk:andCornSoup,Chilled,♣,♦VegetableSoup,Chilled,♣
Butternutsquash:CranberryBeanSoup,♣HerbedWinterSquashSoup,♣MoroccanVegetableStew,♣,♦Sausage,Squash,andBeanSoup,♣Soup,Curried,♣SoupwithParsnipsandApples,♣,♦SquashandBlackBeanChili,♣Vegetable-BarleyStew,♣VegetarianLentilStew,♣
CCabbage:
CountryBeefandVeggieSoup,♣-♦,♥Macaroni,andBeanSoup,♣
red,inCountryBorschtStew,♣,♦CaldoVerde,♣CaliforniaCioppino,♣,♦CaribbeanBlack-BeanSoup,♣,♦Carrot:
andAppleSoup,♣,♦andDillSoup,♦
Cassoulet,Quick,♣Cauliflower:
CurriedVegetableStew,♣,♦QuickieCreamof,Soup,♣
CheddarandBroccoliSoup,♣ChestnutandAppleSoup,♣,♦Chicken,♣
Asian-StyleNoodleSoup,♣Bouillabaisse,♣,♦Broth,♣,♦Cassoulet,Quick,♣andCoconutSoup,Thai,♣,♦CoqauVin,♣,♦andEscaroleSoupwithMeatballs,♣GreekLemonSoup,♣NoodleSoup,♣NoodleSoup,Asian,♣,♦NoodleSoup,Perfect,♣,♦andRedPotatoChowder,♣RomanEgg-DropSoup,♣Soup,After-Work,♣Soup,Asian,♣Soup,Basic,♣Soup,Mexican,♣,♦Soup,South-of-the-Border,♣-♦,♥SoupwithHerbedMatzohBalls,♣SoupwithRice,♣,♦SpringRamenNoodleSoup,♣,♦Stew,Moroccan-Style,♣,♦Stew,Southwest,♣andSweetPotatoStew,♣ThaiCoconutSoupwithBean-ThreadNoodles,♣andVegetableStew,Hearty,♣andVegetableStewwithChiveDumplings,♣,♦
Chile,Roasted,andTomatilloStew,♣,♦Chili,♣
BeefandWheatBerry,♣,♦Chunky,withBeans,Slow-CookerStyle,♣
SquashandBlackBean,♣Chinese-SpicedBeefStew,♣ChiveDumplings,♣Chowders:
ChickenandRedPotato,♣ClamandBacon,♣Cod,NewEngland,♣Corn,Creamy,♣CornandBean,♣CornandShrimp,♣Fish,Spring,♣Oyster-Corn,♣,♦
Vegetable,Chunky,♣WinterVegetable,♣
ChunkyChiliwithBeans,Slow-CookerStyle,♣ChunkyTomatoSoupwithTofu-ParmesanCroutons,♣ChunkyVegetableChowder,♣Cioppino,California,♣,♦ClamandBaconChowder,♣Coconut:
andChickenSoup,Thai,♣,♦Sorbet,FruitSoupwith,♣Soup,Thai,♣SoupwithBean-ThreadNoodles,Thai,♣
Cod:Chowder,NewEngland,♣SeafoodStew,♣,♦
Consommés:Leek,withHerbs,♣,♦WildRiceandMushroom,♣
CoqauVin,♣,♦Corn:
andBeanChowder,♣Bisque,Creamy,♣andButtermilkSoup,Chilled,♣,♦Chowder,Creamy,♣OysterChowder,♣,♦QuickieCreamof,Soup,♣andShrimpChowder,♣
CountryBeefandVeggieSoup,♣,♦CountryBorschtStew,♣,♦Couscous,MoroccanLambwith,♣,♦CranberryBeanSoup,♣CreamofVegetableSoups,Quickie,♣CreamyAsparagusSoup,♣,♦CreamyCornBisque,♣CreamyCornChowder,♣CreamyGreenPeaandLettuceSoup,♣CreamyItalianWhite-BeanSoup,♣,♦Croutons:
Parmesan,♣Tofu-Parmesan,♣
Cucumber(s):Gazpacho,♣,♦GazpachowithCilantroCream,♣,♦Soup,Chilled,♣,♦Curry(ied):ButternutSquashSoup,♣LentilSoup,♣Oil,♣VegetableStew,♣,♦
DDumplings,Chive,♣
EEgg-DropSoup,Roman,♣Endive,Roasted,LambShankswithWhiteBeansand,♣Escarole:
andBeanSoup,♣andChickenSoupwithMeatballs,♣Tomato,andTortelliniSoup,♣
FFat,removing,♣Fishandshellfish,♣
Billi-Bi,♣Bouillabaisse,♣CaliforniaCioppino,♣,♦ClamandBaconChowder,♣CornandShrimpChowder,♣MusselsinSaffron-TomatoSoup,♣MusselSoup,♣,♦NewEnglandCodChowder,♣Oyster-CornChowder,♣,♦PeruvianFisherman’sSoup,♣,♦SeafoodStew,♣,♦ShrimpandSausageGumbo,♣,♦ShrimpBisque,♣SpringFishChowder,♣
Freezingandreheatingsoupsandstews,♣,♦Fruit:
PeachyMelonSoup,♣PearandRedWineSoup,♣SoupwithCoconutSorbet,♣
GGarbanzobeans,inCurriedVegetableStew,♣,♦Gazpacho,♣,♦
withCilantroCream,♣,♦Goulash,Hungarian,♣
Pork,♣GreekLemonSoup,♣Greek-StyleLambShanks,♣GreenGumbo,NewOrleans,♣GreenPeaandLettuceSoup,Creamy,♣Gremolata,♣Orange,♣Gumbo:
Gumbo:Green,NewOrleans,♣ShrimpandSausage,♣,♦
HHam:
SplitPeaSoupwith,♣SpringSoupwithNoodles,Asparagusand,♣
HarvestMexicanSoup,♣HeartyChickenandVegetableStew,♣HerbedWinterSquashSoup,♣HotandSourSoup,♣HungarianGoulash,♣Pork,♣
KKale:
CaldoVerde,♣QuickieCreamof,Soup,♣
LLamb:
Moroccan,withCouscous,♣,♦Shanks,Greek-Style,♣ShankswithWhiteBeansandRoastedEndive,♣Stew,Rustic,♣,♦
Latin-StyleBraisedBeef,♣,♦Leek(s):
ConsomméwithHerbs,♣,♦Vichyssoise,♣
LemonSoup,Greek,♣Lentil:
andBaconSoup,♣andMacaroniSoup,♣,♦andSausageStew,♣Soup,Curried,♣Stew,Vegetarian,♣
LettuceandGreenPeaSoup,Creamy,♣Limabean(s):
CountryBeefandVeggieSoup,♣,♦QuickieCreamof,Soup,♣
MMacaroni:
Cabbage,andBeanSoup,♣EscaroleandBeanSoup,♣andLentilSoup,♣,♦
MatzohBalls,Herbed,ChickenSoupwith,♣Meatballs,ChickenandEscaroleSoupwith,♣MelonSoup,Peachy,♣MexicanChickenSoup,♣,♦Minestrone:
Barley,♣,♦Hearty,♣withPesto,♣,♦
Miso,♣Soup,♣,♦Soup,Mushroom-Barley,♣
Monkfish:Bouillabaisse,♣PeruvianFisherman’sSoup,♣,♦SpringFishChowder,♣
Moroccan:ChickenStew,♣,♦LambwithCouscous,♣,♦VegetableStew,♣,♦Mushroom:
BarleyMisoSoup,♣Wild,andBeefStew,♣,♦andWildRiceConsommé,♣
Mussel(s):Billi-Bi,♣Bouillabaisse,♣CaliforniaCioppino,♣,♦cleaning,♣inSaffron-TomatoSoup,♣SeafoodStew,♣,♦Soup,♣,♦
NNewEnglandCodChowder,♣NewOrleansGreenGumbo,♣Noodle(s).SeealsoMacaroni;
PastaAsian,typesof,♣Bean-Thread,ThaiCoconutSoupwith,♣Chicken,Soup,♣Chicken,Soup,Asian,♣,♦Chicken,Soup,Perfect,♣,♦Ramen,Soup,Spring,♣,♦Soup,Asian-Style,♣Soup,Vietnamese,♣,♦SpringSoupwithHam,Asparagusand,♣
OOnion:
SoupGratinée,French,♣,♦SoupwithParmesanCroutons,♣
OrangeGremolata,♣OssoBucoExpress,♣,♦OvernightBeefStew,♣,♦Oyster-CornChowder,♣,♦
PParmesanCroutons,♣
Tofu,♣Parsnips,ButternutSquashSoupwithApplesand,♣,♦Pasta,♣.SeealsoMacaroni;Noodle(s)BowTies,VegetableSoupwithDilland,♦,♥
eFagioli,♣ePiselli,♣,♦Tortellini,Tomato,andEscaroleSoup,♣
Pea(s):Green,andLettuceSoup,Creamy,♣PastaePiselli,♣,♦QuickieCreamof,Soup,♣Split,SoupwithHam,♣
PeachyMelonSoup,♣PeanutandSweet-PotatoStew,♣,♦PearandRedWineSoup,♣PeruvianFisherman’sSoup,♣,♦Pesto,♣
Light,♣Minestronewith,♣,♦
Pork.SeealsoHam;SausageChunkyChiliwithBeans,Slow-CookerStyle,♣Goulash,Hungarian,♣andPosoleStew,♣,♦RoastedChileandTomatilloStew,♣,♦PosoleandPorkStew,♣,♦
Potato(es):CaldoVerde,♣
andChiveSoup,♣PumpkinSoup,♣Red,andChickenChowder,♣Vichyssoise,♣
Pressure-CookerChickenBroth,♣Pumpkin:
PotatoSoup,♣Soup,Spiced,♣,♦
QQuickieCreamofVegetableSoups,♣
RRamennoodle(s):
Soup,Spring,♣,♦SpringSoupwithNoodles,Ham,andAsparagus,♣
Redwine:BeefStewwith,♣,♦andPearSoup,♣
Rice:ChickenSoupwith,♣,♦andTomatoSoup,♣,♦
RoastedChileandTomatilloStew,♣,♦RomanEgg-DropSoup,♣RootVegetables,Slow-CookerShortRibswith,♣RusticLambStew,♣,♦
SSaffron-TomatoSoup,Musselsin,♣SalsaBeefStew,♣,♦Sausage:
Cassoulet,Quick,♣andLentilStew,♣andShrimpGumbo,♣,♦Squash,andBeanSoup,♣
ScandinavianBeefStew,♣SeafoodStew,♣,♦SenateBeanSoup,♣Shellfish.SeeFishandshellfishShortRibswithRootVegetables,Slow-Cooker,♣Shrimp,♣
Bisque,♣Bouillabaisse,♣CaliforniaCioppino,♣,♦andCornChowder,♣PeruvianFisherman’sSoup,♣,♦andSausageGumbo,♣,♦
SeafoodStew,♣,♦Slow-CookerShortRibswithRootVegetables,♣Slow-CookerStyleChunkyChiliwithBeans,♣Sorbet,Coconut,FruitSoupwith,♣South-of-the-BorderChickenSoup,♣,♦SouthwestChickenStew,♣Spanish:BeefStew,♣,♦SpicedPumpkinSoup,♣,♦SplitPeaSoupwithHam,♣SpringFishChowder,♣SpringRamenNoodleSoup,♣,♦SpringSoupwithNoodles,Ham,andAsparagus,♣Squash,winter.SeealsoButternutsquash
andBlackBeanChili,♣Pumpkin-PotatoSoup,♣QuickieCreamof,Soup,♣Soup,Herbed,♣
SpicedPumpkinSoup,♣,♦Stocks,♣Sweetpotato(es):
andBlackBeanStew,♣CaribbeanBlack-BeanSoup,♣,♦andChickenStew,♣andPeanutStew,♣,♦
TThai:ChickenandCoconutSoup,♣,♦CoconutSoup,♣CoconutSoupwithBean-ThreadNoodles,♣Tofu:
HotandSourSoup,♣MisoSoup,♣,♦ParmesanCroutons,♣
TomatilloandRoastedChileStew,♣,♦Tomato(es):
Escarole,andTortelliniSoup,♣Gazpacho,♣,♦GazpachowithCilantroCream,♣,♦andRiceSoup,♣,♦SaffronSoup,Musselsin,♣Soup,♣Soup,Chunky,withTofu-ParmesanCroutons,♣TuscanPappaalPomodoro,♣Tortellini,Tomato,andEscaroleSoup,♣
Tuscan:PappaalPomodoro,♣Vegetable-BeanSoup,♣
VVeal:
HungarianGoulash,♣OssoBucoExpress,♣,♦StewwithOrangeGremolata,♣
Vegetable(s),♣BarleyStew,♣
Broth,♣Chowder,Chunky,♣
Creamof,Soups,Quickie,♣GreenGumbo,NewOrleans,SoupwithBowTiesandDill,♦,♥Stew,Curried,♣,♦Stew,Moroccan,♣,♦Winter,Chowder,♣
VegetarianLentilStew,♣Vichyssoise,♣VietnameseNoodleSoup,♣,♦
WWheatBerryandBeefChili,♣,♦Whitebean(s):
EscaroleandBeanSoup,♣HeartyMinestrone,♣LambShankswithRoastedEndiveand,♣Macaroni,Cabbage,andBeanSoup,♣MinestronewithPesto,♣,♦PastaeFagioli,♣QuickCassoulet,♣Sausage,Squash,andBeanSoup,♣SenateBeanSoup,♣Soup,CreamyItalian,♣,♦TuscanVegetable-BeanSoup,♣
WildRiceandMushroomConsommé,♣Wintersquash.SeeButternutsquash;Squash,winterWinterVegetableChowder,♣
YYellowSquashandBasilSoup,♣,♦
METRICCONVERSIONCHARTS
TherecipesthatappearinthiscookbookusethestandardUnitedStatesmethodformeasuring liquid and dry or solid ingredients (teaspoons, tablespoons, andcups).Theinformationonthischart isprovidedtohelpcooksoutsidetheU.S.successfullyusetheserecipes.Allequivalentsareapproximate.
METRICEQUIVALENTSFORDIFFERENTTYPESOFINGREDIENTSA standard cup measure of a dry or solid ingredient will vary in weightdependingonthetypeofingredient.Astandardcupofliquidisthesamevolumefor any type of liquid.Use the following chartwhen converting standard cupmeasurestograms(weight)ormilliliters(volume).
StandardCup FinePowder(e.g.,flour)
Grain(e.g.,rice)
Granular(e.g.,sugar)
LiquidSolids(e.g.,butter)
Liquid(e.g.,milk)
1 140g 150g 190g 200g 240ml
¾ 105g 113g 143g 150g 180ml
93g 100g 125g 133g 160ml
½ 70g 75g 95g 100g 120ml
47g 50g 63g 67g 80ml
¼ 35g 38g 48g 50g 60ml
18g 19g 24g 25g 30ml
USEFULEQUIVALENTSFORLIQUIDINGREDIENTSBYVOLUME
¼tsp = 1ml
½tsp = 2ml
1tsp = 5ml
1tsp =
5ml
3tsp = 1tbls = ½floz = 15ml
2tbls = cup = 1floz = 30ml
4tbls = ¼cup = 2floz = 60ml
5 tbls = cup = 3floz = 80ml
8tbls = ½cup = 4floz = 120ml
10 tbls = cup = 5floz = 160ml
12tbls = ¾cup = 6floz = 180ml
16tbls = 1cup = 8floz = 240ml
1pt = 2cups = 16floz = 480ml
1qt = 4cups = 32floz = 960ml
33floz = 1000ml = 1l
USEFULEQUIVALENTSFORDRYINGREDIENTSBYWEIGHT
(Toconvertouncestograms,multiplythenumberofouncesby30.)
1oz= 1/16lb = 30g
4oz= ¼lb = 120g
8oz= ½lb = 240g
12oz= ¾lb = 360g
16oz= 1lb = 480g
USEFULEQUIVALENTSFORCOOKING/OVENTEMPERATURES
Fahrenheit Celsius GasMark
FreezeWater 32°F 0°C
RoomTemperature 68°F 20°C
BoilWater 212°F 100°C
Bake 325°F 160°C 3
350°F 180°C 4
375°F 190°C 5
400°F 200°C 6
425°F 220°C 7
450°F 230°C 8
Broil Grill
USEFULEQUIVALENTSFORLENGTH(Toconvertinchestocentimeters,multiplythenumberofinchesby2.5.)
1in = 2.5cm
6in = ½ft = 15cm 12in = 1ft = 30cm
36in = 3ft = 1yd = 90cm
40in = 100cm = 1m