   Soups and Stews are great for a low-fat lifestyle. They are filling, inherently healthy, and very easy to make low fat. Most soups can be made without "sautéing" the vegetables in oil. I find that just dumping everything in the pot and cooking does not appreciably change the flavor. Stews can be made by browning the meat in a hot oven rather than browning in fat. Cream soups can be thickened with a combination of non-fat milk blended with flour. Just be sure to cook the mixture long enough to cook out the raw flour taste. Cream soups can also be enriched by adding condensed non-fat milk or dry non-fat milk powder to the milk before blending in the flour. Next time you make a soup or stew, just think about "how can I get the fat out". It's easy!
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Burgundy Style Beef2 pounds round steaks 3 each onions 1/2 teaspoon thyme 1 1/4 cups Burgundy 3 slices bacon 2/3 cup beef stock salt and freshly ground black pepper, to taste 2 each garlic cloves 1 each bay leaf 2 each strips lemon peel 2 tablespoons flour 12 ounces mushrooms Cut the meat into neat, fairly large cubes and put into a dish. Add salt and pepper to taste. Peel and slice the onions and garlic very thinly, sprinkle 1/3 of the onions and the garlic over the meat, and add the thyme, bay leaf, and parsley. Add the lemon peel and wine. Leave the meat to marinate for at least 2 hours, turning occasionally. Cut any rind from the bacon and dice it. Heat the a heavy pan and gently fry the rest of the onions and the bacon until just golden. Lift the meat from the marinade with a perforated spoon or strain the liquid from the meat, retaining the liquid. Toss the meat in the flour then fry for several minutes with the bacon and onions. Strain the wine marinade into the pan, stir well to blend, add the beef stock with a little more salt and pepper, bring to a boil, lower the heat and cover the pan tightly. Simmer gently for 1 1/2 to 1 3/4 hours until the meat is very tender, adding the mushrooms in the last 5-10 minutes.
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Cheesy Wild Rice and Spinach Soup4 cups chicken broth, or vegetable 1 cup wild rice, uncooked 3 cups spinach, shredded 1/4 cup flour 2 cups milk 2 cups evaporated lowfat milk 1/2 teaspoon onion powder 1/2 teaspoon ground nutmeg 1 1/2 cups lowfat Swiss cheese, or Jarlsberg cheese shredded 2 tablespoons dry sherry, or chicken broth Heat broth and wild rice to boiling in 3-quart saucepan, stirring once or twice; reduce heat. Cover and simmer 40 to 50 minutes or until wild rice is tender (do not drain). Stir in spinach. Mix flour and milk until smooth; stir into soup. Stir in evaporated milk, onion powder and nutmeg. Cook over medium heat, stirring constantly, until mixture thickens and boils; remove from heat. Stir in cheese and sherry; continue stirring until cheese in melted (do not boil). Sprinkle with grated nutmeg if desired. 6 servings.
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Cioppino1 bay leaf 1 teaspoon dry basil leaves 1 teaspoon dry oregano leaves clams, mussels, shrimp, crab, fish, scallops 1 tablespoon olive oil 1 large onion, chopped 2 cloves garlic, minced 1 large green bell pepper, seeded and chopped 1/3 cup chopped parsley 1 14 oz. can tomato sauce 1 14 oz. can chopped tomatoes 1 1/2 cups red wine Heat oil in 6 to 8 quart pan over medium heat. Add onion, garlic, bell pepper and parsley; cook, stirring occasionally, until onion is soft. Stir in tomato sauce, tomatoes and their liquid, wine and spices. Bring to boil, reduce heat and simmer 20 minutes. Add clams, shrimp, crab, mussels and fish. Cover and cook until clams open and shrimp turns pink (about 10 minutes). Add scallops if using and cook another minute or two. Turn off heat and let sit a few minutes. Serve with lots of fresh sourdough french bread to dip in the sauce NOTE: If you are cooking for two, make the whole batch of sauce. When you have served the two portions of sauce and fish, freeze the remainder of sauce for the next time. The second batch is much better because it has all the juices from the fish cooked in the sauce!
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Cream Soup Mix2 1/4 cups powdered milk 3/4 cup cornstarch 1/4 cup chicken bouillon or vegetable bouillon granules 1/2 teaspoon seasoned salt 2 teaspoons onion flakes Combine all ingredients and store in covered container. Mix 1/3 cup dry mix with 1 1/4 cup cold water. Cook stirring constantly until mixture thickens. Cook 2 more minutes. Use this instead of canned cream soups. Variations:
Mushroom Soup: Add 1/2 cup finely chopped mushrooms
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Creamy Green Chile Soup1 cup chopped onion 1 cup chopped celery 2 cloves garlic, minced 1 tablespoon reduced calorie margarine 3 tablespoons all-purpose flour 1 teaspoon chicken bouillon granules 2 cups hot water 2 cups skim milk 1/4 teaspoon chili powder 1/8 teaspoon ground red pepper 2 4 oz. cans chopped green chilies, drained 8 ounces roasted anaheim chilies, chopped 1 1/2 ounces reduced-fat cheddar cheese In a 3 quart casserole combine onion, celery, garlic and margarine and cover with heavy-duty plastic wrap. Microwave at High for 3 to 4 minutes or until vegetables are crisp-tender. Add flour; stir well. Dissolve bouillon in hot water. Gradually add bouillon, milk, chili powder and pepper to mixture and stir well. Microwave at High for 8 to 10 minutes or until slightly thickened, stirring every 3 minutes. Stir in chiles and microwave at High for 1 minute. Stir well before serving. To Serve: Ladle soup into individual serving bowl and top each bowl with 1 tablespoon cheese. Serve immediately. Makes 6 (1-cup) servings
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Chicken & Lime Soup1 quart chicken stock 2 limes, (just the juice) 1 teaspoon dried Mexican oregano 1 teaspoon dried basil 1 teaspoon pureed chipotle chile 1 bay leaf Salt & White pepper 1/2 pound boneless skinless chicken breast 1 cup tomatoes, diced 1/2 cup chopped red onion 1 tablespoon minced cilantro 4 ounces lowfat monterey jack cheese, cubed 2 corn tortillas, cut in strips 4 lime slices 4 cilantro sprigs Poach chicken breasts then shread. Combine stock, lime juice, oregano, basil, pureed chipotle and bay leaf in stockpot. Season to taste with salt and white pepper. Bring to boil. Simmer 15 minutes. Add shredded chicken, tomatoes, red onion and cilantro. Bring to boil. Simmer 5 minutes. Adjust seasonings to taste. Ladle very hot soup into warm soup bowls. Drop in cheese cubes. Garnish each serving with a few baked tortilla strips, lime slices, non-fat sour cream and cilantro sprig. Makes about 1 quart.
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Fresh Tomato Soup1 teaspoon margarine 2 tablespoons shallots, minced 3 cups tomatoes, peeled, seeded and diced (2 lbs) 3/4 cup lowfat milk 1/2 cup chicken broth fresh oregano, chopped fresh basil, chopped Cook shallot in margarine. Add tomatoes, and chicken broth, cook 15 minutes. Place in container of electric blender and process until smooth. Add milk. Heat 8 minutes. Add fresh oregano and/or basil to taste. Serves 4.
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Gorgonzola-White Bean Soup1 medium onion, chopped 1 celery stalk, chopped 1 medium carrot, chopped 3 cups chicken broth, or vegetable 1 leek, cut into 1/4-inch slices (1 cup) 1 cup dried white beans 1 cup evaporated skim milk 1 ounce gorgonzola, crumbled Cook onion, celery and carrot in 2 tablespoons broth for about 3 minutes, stirring occasionally, until onion is tender. Stir in remaining broth, leek and beans. Heat to boiling. Boil 2 minutes; reduce heat. Cover and simmer about 1 to 2 hours or until beans are tender. (Add more broth during cooking if liquid does not cover beans.) Stir milk into soup. Place 1 cup of the soup in blender or food processor. Cover and blend on high speed about 30 seconds or until uniform consistency. Stir blended mixture into remaining soup mixture. Stir in cheese until melted.
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Lentil Soup1 tablespoon olive oil 1 onion, chopped 2 celery ribs, chopped 1 carrot, peeled and chopped 8 ounces lentils 8 cups broth (vegetable or chicken) 4 ounces chopped ham (optional) 1 teaspoon oregano salt and pepper Romano cheese, grated In a large saucepan or flameproof casserole, heat olive oil over medium heat. Add onion, celery, and carrot and cook 5 minutes, or until softened. Add lentils, water, ham, and oregano. Bring to a boil, then reduce heat to low, cover, and simmer 35-40 minutes, or until lentils are soft but not falling apart. Season with salt and pepper. Pass a bowl of Romano cheese on the side.
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Mexican Gazpacho1/2 cup chopped green bell pepper 2 tablespoons chopped onion 1 tablespoon jalapeno, minced 1 tablespoon white wine vinegar 1/2 teaspoon sugar 1/4 teaspoon salt 1/4 teaspoon oregano 1/8 to 1/4 teaspoon tobasco 2 to 1 garlic clove, minced 1 14 oz. can tomato, drained & chopped or 3 fresh 3/4 cup tomato juice 1 1/4 cups cucumbers, peeled & chopped Place 1 cup cucumber and next 10 ingredients (through tomatoes) in blender or food processor and puree (leave some chunks). Pour into bowl. Stir in tomato juice. Cover and chill. Serve topped with diced cucumber.
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Potato Cream Sauce1 potato, peeled & diced 1/2 cup water 1 teaspoon Butter Buds Mix 1 teaspoon onion powder 1 teaspoon chicken bouillon granules 3/4 cup evaporated skim milk 1/8 teaspoon white pepper Use as a base for creamy soups, casseroles, and scalloped potato dishes, or anything to which you want to impart a velvety richness without adding fat. Add milk with the remaining seasonings, blending until smooth and adding additional milk to reach a cream sauce consistency. Yield: 4 (1/2 cup servings)
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Rhode Island Red Clam Chowder3 pounds cherrystone clams, or 2 cups chopped clam meat 2 cups dry white wine 2 cups clam broth, fish stock or water 1 tablespoon olive oil 1 large onion, finely chopped 2 stalks celery, finely chopped 3 cloves garlic, minced (1 tablespoon) 1 teaspoon fresh thyme, minced or 1 tsp. dry 1 bunch italian parsley, minced 2 bay leaves 4 large peeled, seeded and chopped tomatoes or 1 28 oz. can tomato, drained and chopped 1 tablespoon tomato paste 4 medium new potatoes, peeled and diced salt, freshly ground black pepper, and cayenne pepper Scrub the clams and place them in a large pot with the wine. Tightly cover the pot and steam until the shells open (about 6 to 8 minutes). If using cherrystones, leave the clams in the shells and set aside. Strain the cooking liquid through a cheesecloth lined strainer into a large measuring cup. Add enough clam broth to make 6 cups. (If using pre-shucked or canned clams, omit the steaming and use 2 cups wine and 4 cups clam broth). Heat the oil in a large pot. Add the onion, celery, garlic, thyme, half the parsley, and bay leaves. Cook over medium heat for 3 to 4 minutes, or until soft but not brown. Add the tomatoes and tomato paste, and cook for 2 minutes. Add the wine-clam broth mixture, and bring to a boil. Add the potatoes, reduce the heat, and simmer for 8 to 10 minutes, or until the potatoes are tender. Just before serving, stir in the cooked cherry stones or clam meat and the salt, pepper, and cayenne. Remove and discard the bay leaves. Garnish with the remaining parsley and serve at once.
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Roasted Onion-Garlic Soup3 Spanish onions, cut in 1/2 lengthwise then thinly sliced 3 large shallots, cut in half 1 large head garlic, cloves separated, peeled and cut in half 2 teaspoons olive oil 4 cups chicken broth 1/4 cup brandy 1 tablespoon chopped fresh thyme, or 1 tsp. dried thyme leaves 1/4 cup freshly grated parmesan cheese
Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread
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Tuscan Bean Soup w/Chipotle & Lemon5 cloves garlic, chopped 3 cups cooked white beans 1 1/2 cups tomatoes, diced 2 cups chicken broth 1 chipotle chile, dry oregano & cumin Marinade from chipotles en adobo Lemon juice 1 tablespoon olive oil 1 onion, chopped Heat olive oil in saucepan. Saute onions until soft. Add garlic and cook until garlic is fragrant but not brown. Add beans and tomatoes and cook 1 to 2 minutes. Add broth and cook for 15 minutes. Remove half the beans and mash or puree. Return to soup. Season to taste with oregano and cumin. Serve with a drizzle of chipotle on top and a squeeze of lemon.
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White Bean & Spinach Soup2 cups navy beans, soaked Overnight 2 teaspoons olive oil 1 onion, chopped 2 cloves garlic, chopped 6 cups chicken broth 2 cups water 1 1/4 cups pearl barley 4 ounces ham 2 carrots, sliced 2 celery stalks, sliced 2 bay leaves 3/4 teaspoon dried marjoram 3/4 teaspoon dried basil 1/2 teaspoon dried thyme 1/8 teaspoon cayenne pepper 1/4 teaspoon black pepper 16 ounces stewed tomatoes, low sodium 10 ounces frozen spinach, thawed and drained salt and freshly ground black pepper In a large pot, combine olive oil, onion, garlic and 3 tablespoons of broth. Cook onion and garlic over medium heat, stirring frequently, 4 - 5 minutes or until onion is soft. If liquid begins to evaporate, add a bit more broth. Add remaining broth to pot. Add beans, water, barley, ham hock, carrots, celery, herbs & seasonings (except salt). Bring liquid to a boil. Reduce heat and simmer 1 hour 10 minutes. If beans are not tender try 10 minutes longer. Remove pot from heat. Remove and discard ham hock and bay leaves. With a large shallow spoon skim fat from top of soup and discard. Add stewed tomatoes and spinach, stirring in and distributing spinach with a large spoon. Add salt if desired. Bring soup to a boil, reduce heat and simmer for 5 - 7 minutes or until spinach is tender.
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White Corn Soup With Poblano Chile Puree1 poblano chili 1 tablespoon chicken stock 2 1/2 cups chicken stock, or canned low-salt broth 1 teaspoon olive oil 3/4 cup chopped onion 5 cups white corn, kernels (from about 5 ears) 1/4 cup cilantro, chopped Char poblano chile over gas flame or in broiler until blackened on all sides. Place in paper bag; let stand 10 minutes. Remove stem; peel and seed chile. Puree chile in blender with 1 tablespoon stock. (Can be made 1 day ahead. Cover and chill. Bring to room temperature before using.) Heat olive oil in heavy large non-stick saucepan over medium-low heat. Add onion; saute until tender and translucent, about 10 minutes. Add corn; saute 2 minutes. Add 2 1/2 cups stock; bring to boil. Reduce heat and simmer until corn is tender, about 6 minutes. Puree soup in blender in batches. Return to saucepan. Season to taste with salt and pepper. Reheat soup, thinning with more stock, if desired. Ladle soup into bowls. Swirl in poblano chile puree. Sprinkle with cilantro.
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