.
Quick Beef Soup
(makes 8 servings)
1/2 cup lean ground meat
8 oz (2 cans) tomato sauce
2 cup carrots; sliced
1/4 cup onion; chopped
2 1/2 oz (1 jar) mushrooms; sliced
2 cup water
Cook ground chuck in a large nonstick over medium
heat until browned, stirring to crumble. Drain and pat dry with a paper
towels. Wipe pan drippings from skillet with a paper towel. Return ground
chuck to skillet, and add tomato sauce, sliced carrots, chopped onion and
undrained sliced mushrooms. Stir in water. Cover and bring to boil. Reduce
heat, and simmer 30 to 35 minutes or until carrots are tender, stirring
occasionaly. Serve hot.
Food Exchange per serving: 1 LOW-FAT MEAT EXCHANGE
+ 1/2 STRACH EXCHANGE; CAL: 89; CAR: 8gm;
PRO: 8gm; FAT: 3gm; SOD: 323gm; CHO: 20mg;
.
 
Chicken And Corn Soup
1/2 stewing hen or fowl
2 quart chicken stock or broth
1/4 cup onion; coarsely chopped
1/2 cup carrots; coarsely chopped
1/2 cup celery; coarsely chopped;
1 teaspoon saffron threads; (optional)
3/4 cup corn kernels; (fresh/frozen)
1/2 cup celery; finely chopped
1 tablespoon parsley; fresh chopped
1 cup egg noddles; cooked
Combine stewing hen with chicken stock, coarsely
chopped onions, carrots, celery, and saffron threads. Bring the stock to
a simmer. Simmer for about 1 hour, skimming the surface as necessary.Remove
and reserve the stewing hen until cool enough to handle; then pick the
meat from the bones. Cut into neat little pieces. Strain the saffron broth
through a fine sieve. (Note: The soup can be made through this step in
advance. Simply refrigerate broth and diced chicken meat for 2 to 3 days,
or freeze the broth and the chicken meat in separate convenient sized containers.
Be sure to label and date them. To use, defrost, remove congealed fat,
return the broth full boil, and add the diced meat. Continue with recipe.)
Add the corn, celery, parsley, and cooked noodles to the broth. Return
the soup to a simmer and serve immediately.
Food Exchanges per serving: 1 LEAN-MEAT EXCHANGE
+ 2 VEGETABLE EXCHANGES CAL: 11O; CAR: 10g;
PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;
.
Homemade Chicken Stock
(makes 4 cups)
This recipe takes 10 minutes to prepare and 3 to
4 hours to cook.
3 lb. chicken bones (if not available, use chicken
wings or backs)
4 quarts cold water
2 medium onions
1 medium carrot, diced
2 stalks celery, diced
2 bay leaves
1 tsp. black peppercorns
1 tsp. fresh rosemary
1 tsp. fresh thyme
In a large saucepan, combine the chicken bones and
water and bring to a simmer. Skim and discard any fat that rises to the
top of the saucepan.
Cover and continue simmering for 1 hour.
Add the remaining ingredients to the saucepan.
Uncover and continue to simmer the stock until
it is reduced to
one-fourth its original volume.
This takes between 3 and 4 hours.
Strain the liquid into a separate bowl.
This is the stock, and it can be used immediately
or refrigerated overnight.
Before using the stock, again skim the surface and
discard any fat.
(The fat will rise to the surface and solidify
if the stock is refrigerated.)
If the stock has been refrigerated, reheat it before
using
2 cups in the Easy Stuffing recipe.
Nutrition Facts
Serving Size 1 cup
Amount per serving Calories 24 Calories
from Fat 7 Total Fat 1 gram
Saturated Fat 0 grams Cholesterol 9 milligrams
Sodium 9 milligrams
Total Carbohydrate 1 gram
Dietary Fiber 0 grams Sugars 1 gram
Protein 3 grams
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