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Recipes

RcpCardPUREE OF SWEET POTATO SOUP
RcpCardPUREE OF TOMATO SOUP
RcpCardQUICK FRENCH ONION SOUP
RcpCardQUICK VEGETABLE SOUP
RcpCardRED KIDNEY BEAN STEW
RcpCardRITZY RAGOUT (MICROWAVE)
RcpCardROCK SHRIMP CHOWDER
RcpCardROOT VEGETABLE SOUP
RcpCardSAUSAGE CABBAGE SOUP
RcpCardSCALLOP CORN SOUP
RcpCardSCOTCH BARLEY BROTH
RcpCardSCOTCH BROTH
RcpCardSEAFOOD BISQUE (AL'S SOUP KITCHEN)
RcpCardSEAFOOD SOUP
RcpCardSENATOR'S NAVY BEAN SOUP
RcpCardSHEILA COPPS' UNITY STEW
RcpCardSHELLFISH GAZPACHO
RcpCardSIZZLING RICE SOUP
RcpCardSLIM AND SAVORY SPINACH POTATO SOUP
RcpCardSOPA DE MANI (PEANUT SOUP)
RcpCardSOUP SATISFIER
RcpCardSOUP: CREME OF VEGETABLE SOUP - LE CELLIER RESTAURANT
RcpCardSOUPA AVGOLEMONO ( GREEK EGG-LEMON SOUP)
RcpCardSOUPE AUX POIS BEAUCEONS (PEA SOUP, BEAUCE STYLE)
RcpCardSOUTHWEST BLACK BEAN SOUP
RcpCardSPINACH YOGURT SOUP
RcpCardSPLIT PEA SOUP WITH SORREL
RcpCardSQUASH APPLE WALNUT BISQUE
RcpCardST. LOUIS' HAM CHOWDER
RcpCardSTRAWBERRY TROPICAL SOUP
RcpCardSUNDAY BLACK-BEAN SOUP (NEW YORK TIMES)
RcpCardTART TOMATO AND RED ONION SOUP
RcpCardTHAI CHICKEN AND COCONUT MILK SOUP (TOM KA GAI OR KAI TOM GA
RcpCardTOAM YUM GAI (THAI SOUP)
RcpCardTOMATO BOLOGNA SOUP
RcpCardTOMATO SOUP WITH CREAM AND DILL
RcpCardTOMATO, BREAD AND PASTINA STEW
RcpCardTORTILLA DUMPLING SOUP
RcpCardTURKEY AND CRANBERRY CHOWDER
RcpCardTURKEY REVENGE SOUP
RcpCardTURTLE SOUP #1
RcpCardTURTLE SOUP #2
RcpCardTUSCAN BEAN SOUP
RcpCardVEGETABLE BURGER SOUP
RcpCardVEGETABLE CHEESE SOUP
RcpCardVEGETABLE SOUP
RcpCardVEGETABLE SOUP WITH TILSIT TOAST
RcpCardVELVET VEGETABLE SOUP
RcpCardWEIGHT WATCHERS SOUP
RcpCardWHITE BEAN, CHARD AND PANCETTA SOUP
RcpCardWINTER-WARMER SOUP

Any Comments?  E-mail me.

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PUREE OF SWEET POTATO SOUP

6 servings

1 tablespoon cooking oil, flavorless
1 onion, chopped
6 cups low sodium chicken stock, or water or a mixture
1 1/4 pounds sweet potatoes, peeled and roughly diced
1/2 teaspoon nutmeg
1 teaspoon salt, or to taste
1/4 teaspoon white pepper
1/2 cup chunky cranberry sauce
sour cream


HEAT OIL IN A POT over medium heat; add onions. Cook, stirring, for 5 minutes. Add stock, potatoes, nutmeg, salt and pepper. Raise heat to high, cover and bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes. Remove from heat and puree the soup in batches. Replace pureed soup in a pot and reheat, covered, over low heat. To serve, place a dollop of cranberry sauce and sour cream in the bottom of each soup bowl. Transfer piping hot soup to a tureen or pitcher and ladle into bowls at the table.

Nutrition Facts
Amount Per Serving: Calories 196 - Calories from Fat 32
Percent Total Calories From: Fat 16%, Protein 9%, Carbohydrate 75%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 477mg, Total Carbohydrate 37g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 18999 units, Vitamin C 24 units, Calcium 0 units, Iron 1 units


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PUREE OF TOMATO SOUP

6 servings

1/4 cup virgin olive oil
1 onion, peeled and roughly diced
1/2 tablespoon garlic, minced
2 pounds plum tomatoes, preferably overripe
3 tablespoons fresh herbs, chopped, any combination of basil, oregano, thyme & marjoram
1 cup dry white wine
salt, to taste
pepper, freshly ground to taste
- to taste+


HEAT THE OLIVE OIL in a 3-quart heavy stock pot over low heat. Add the onions and cook slowly, without coloring, for about 7 minutes. Add the garlic, tomatoes, white wine and herbs. Cover and cook over low heat about 30 minutes, breaking up the tomatoes with a wooden spoon as they soften. Strain and reserve the liquid. Place the tomatoes in a blender or processor and puree until very smooth. Add the reserved liquid to the tomato puree and pass the soup through a strainer to remove the tomato skins and seeds. Taste for salt and pepper.

Nutrition Facts
Amount Per Serving: Calories 163 - Calories from Fat 86
Percent Total Calories From: Fat 53%, Protein 5%, Carbohydrate 27%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 211mg, Total Carbohydrate 11g, Dietary Fiber 1g, Sugars 0g, Protein 2g, Vitamin A 1043 units, Vitamin C 33 units, Calcium 0 units, Iron 1 units


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QUICK FRENCH ONION SOUP

4 servings

1 pound yellow onion
1 teaspoon sugar
2 tablespoons olive oil
5 cups beef broth, strained
1/4 teaspoon black pepper
4 French bread slices
6 ounces Jarlsberg cheese



hinly slice Onions and Cheese. Cut bread into 1 inch slices and oast. In dutch oven, cook Onions and Sugar in hot Oil over medium eat for 15 to 20 minutes or until deep golden brown, stirring fre- uently to prevent burning. Slowly add broth and Pepper; bring to a Oil. Reduce heat, cover, and cook slowly for 20 minutes. Ladle into venproof container or individual ovenproof bowls. Place bread slices n top and add Cheese. Place under brOiler 3 to 4 inches from heat nd cook 3 to 5 minutes until Cheese is hot and bubbly.

Nutrition Facts
Amount Per Serving: Calories 352 - Calories from Fat 175
Percent Total Calories From: Fat 50%, Protein 20%, Carbohydrate 30%
Totals and Percent Daily Values (2000 calories): Fat 19g, Saturated Fat 8g, Cholesterol 28mg, Sodium 1333mg, Total Carbohydrate 27g, Dietary Fiber 1g, Sugars 0g, Protein 18g, Vitamin A 171 units, Vitamin C 7 units, Calcium 0 units, Iron 2 units


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QUICK VEGETABLE SOUP

1 servings

1 pound ground beef
1 16 oz. package mixed vegetables, frozen for soup
4 cups V-8 juice
4 cups water
2 tablespoons beef flavored bouillon
1 teaspoon basil leaf
1 teaspoon marjoram, leaves
1 teaspoon salt
1/2 teaspoon onion salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1/2 pound spaghetti, broken in thirds & cooked
Parmesan cheese, grated


In dutch oven, brown ground beef; drain. Stir in next ten ingredients. Bring to a boil. Reduce heat; simmer 30 minutes. Prepare spaghetti according to package directions; drain. Add to soup mixture; heat through. Serve with Parmesan cheese. Refrigerate or freeze leftovers.

Nutrition Facts
Amount Per Serving: Calories 2209 - Calories from Fat 603
Percent Total Calories From: Fat 27%, Protein 28%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 67g, Saturated Fat 25g, Cholesterol 383mg, Sodium 8374mg, Total Carbohydrate 248g, Dietary Fiber 9g, Sugars 0g, Protein 153g, Vitamin A 34399 units, Vitamin C 285 units, Calcium 0 units, Iron 27 units


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RED KIDNEY BEAN STEW

8 servings

1 tablespoon olive oil
1 onion, sliced
1 red pepper, chopped
2 carrots, diced
2 zucchini, sliced
2 stalks celery, sliced
2 cups mushrooms, sliced
4 tomatoes, peeled and quartered
1/3 cup beans, dried or 1 (15 oz.) rinsed & drained
1/2 teaspoon paprika
black pepper
dash cumin


1. Heat the Oil in a Large Saucepan and add the Onion, Red Pepper, Carrots, Zucchini and Celery. Cook Gently for 10 Min. Covered. add the Mushrooms, Tomatoes, Kidney Beans, Paprika and Pepper To Taste. 2. Continue To Coook, Covered for a Further 10-15 Min. Check the Seasoning and Serve.

Nutrition Facts
Amount Per Serving: Calories 126 - Calories from Fat 24
Percent Total Calories From: Fat 19%, Protein 15%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 213mg, Total Carbohydrate 21g, Dietary Fiber 3g, Sugars 0g, Protein 5g, Vitamin A 6500 units, Vitamin C 57 units, Calcium 0 units, Iron 2 units


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RITZY RAGOUT (MICROWAVE)

8 servings

6 bacon, slices, cut crosswise into eighths
2 1/2 pounds boneless beef chuck, roast cut in 3/4" cubes
1/3 cup all-purpose flour
1 tablespoon soy sauce
1 1/2 teaspoons seasoned salt
1/4 teaspoon dried basil, crushed
1/8 teaspoon garlic powder
1/2 cup dry red wine
2 onions, cut in 8 wedges
2 cups mushrooms, sliced fresh



In a 3 qt. microwave safe casserole, microwave bacon, covered, on 100 % power (HIGH) for 6 minutes. Drain off fat,reserving 2 tbsp. in casserole. Add beef cubes to casserole. Toss with flour, soy sauce, seasoned salt,basil and garlic powder.Stir in 1 1/2 cups HOT water, wine and onions.Cook,covered,5 minutes.Cook,uncovered,on 50% power (MEDIUM) for 30 minutes,stirring once.Add mushrooms.Cook,uncovered, 35 to 45 minutes or until beef is tender,stirring once.Cover and let stand 10 minutes.Makes 8 servings.

Nutrition Facts
Amount Per Serving: Calories 341 - Calories from Fat 154
Percent Total Calories From: Fat 45%, Protein 43%, Carbohydrate 12%
Totals and Percent Daily Values (2000 calories): Fat 17g, Saturated Fat 6g, Cholesterol 118mg, Sodium 1092mg, Total Carbohydrate 10g, Dietary Fiber 0g, Sugars 0g, Protein 37g, Vitamin A 4 units, Vitamin C 6 units, Calcium 0 units, Iron 5 units


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ROCK SHRIMP CHOWDER

8 servings

2 pounds rock shrimp
1 cup celery, diced
1 cup onion, chopped
1 cup carrot, chopped
1/4 pound butter or margarine
1/4 teaspoon black pepper
1 teaspoon curry powder
1 1/2 teaspoons chili powder
1/2 teaspoon thyme
1 teaspoon garlic, chopped
1/2 cup flour
1 tomato, diced
1 green bell pepper, diced
2 tomatoes, diced
parsley, chopped for garnish


Peel the shrimp and boil the shells in 1 gallon water with the scraps from chopping the onion and celery and 2 teaspoons salt. Reduce the liquid to 1/4 or about 1 quart of stock and strain. Blanch the shrimp in the stock. Do not overcook. Strain and reserve shrimp and stock for soup. Saute the celery, carrots and onion. Add black pepper, curry powder, chili powder, thyme and chopped garlic. Add flour and mix well. Gradually add 1 quart of hot shrimp and stock and simmer for about 15 minutes on low heat. Add diced tomato, green pepper and potatoes to stock mixture and continue to simmer until potatoes are tender. Add salt to taste and rock shrimp just before serving. Serve topped with oyster crackers and fresh chopped parsley.

Nutrition Facts
Amount Per Serving: Calories 274 - Calories from Fat 119
Percent Total Calories From: Fat 43%, Protein 38%, Carbohydrate 19%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 8g, Cholesterol 253mg, Sodium 399mg, Total Carbohydrate 13g, Dietary Fiber 1g, Sugars 0g, Protein 26g, Vitamin A 5083 units, Vitamin C 27 units, Calcium 0 units, Iron 4 units


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ROOT VEGETABLE SOUP

1 servings

2 leeks, white part only
4 tablespoons unsalted butter
2 1/2 tablespoons all-purpose flour
6 cups chicken stock, homemade
3 carrots, peeled and cubed
3 turnips, peeled and cubed
2 parsnips, peeled and cubed
2 potatoes, red, peeled and cubed
2 head bibb lettuce, hearts, leaves separated & rinsed
2 cups fresh spinach leaves, stemmed & rinsed
salt, to taste
white pepper, to taste
1/2 cup heavy cream
2 tablespoons chives, fine minced
parsley, for garnish


Cut the leeks in half lengthwise and then crosswise into thin slices. Place in a colander and run under warm water to remove all traces of sand. Drain and set aside. In a large casserole, melt the butter over low heat. Add the flour and cook, stirring constantly for one minute without browning. Add the chicken stock and whisk until well blended. Add the reserved leeks, carrots, turnips, parsnips and potatoes. Bring to a boil, reduce heat and simmer until the vegetables are almost tender. Add the lettuce and spinach leaves to the soup, and season with salt and pepper. The lettuce should just wilt, but still remain crisp. Do not overcook. Before serving, add the heavy cream and heat the soup through without letting it come to a boil. Transfer the soup to a large tureen, sprinkle with chives and parsley and serve hot with thin slices of black bread.

Nutrition Facts
Amount Per Serving: Calories 2063 - Calories from Fat 902
Percent Total Calories From: Fat 44%, Protein 8%, Carbohydrate 48%
Totals and Percent Daily Values (2000 calories): Fat 100g, Saturated Fat 58g, Cholesterol 288mg, Sodium 10551mg, Total Carbohydrate 250g, Dietary Fiber 19g, Sugars 0g, Protein 40g, Vitamin A 75596 units, Vitamin C 297 units, Calcium 0 units, Iron 21 units


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SAUSAGE CABBAGE SOUP

8 servings

1 pound Italian sausage
2 onions, diced
1 garlic clove, minced
1 spaghetti sauce
1 water
2 bouillon cubes
1 zucchini, sliced
1 cabbage, sliced


Brown Italian sausage, 1-2 diced onions, 1 clove diced garlic. Add spaghetti sauce, water, 1-2 bouillon cube (depending on size jar spaghetti sauce), sliced zucchini, sliced cabbage. Cook til cabbage is soft. Taste, and add more water is tomato flavor is too strong. Serve with freshly grated parmesan or romano cheese.

Nutrition Facts
Amount Per Serving: Calories 175 - Calories from Fat 89
Percent Total Calories From: Fat 51%, Protein 22%, Carbohydrate 27%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 29mg, Sodium 580mg, Total Carbohydrate 12g, Dietary Fiber 1g, Sugars 0g, Protein 10g, Vitamin A 208 units, Vitamin C 59 units, Calcium 0 units, Iron 1 units


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SCALLOP CORN SOUP

8 servings

4 cups Fish stock
1 pound sea scallops
2 cups fresh cut corn on the cob
2 tablespoons rice wine
1 tablespoon fresh ginger, finely chopped
3 tablespoons scallions, chopped
1 tablespoon sugar
salt and pepper, to taste
1/2 cup heavy cream
1 tablespoon butter
3 teaspoons fresh chives, finely chopped for garnish


IN A MEDIUM-SIZED POT, bring the fish stock to a simmer, then add the scallops and corn. Simmer for 2 or 3 minutes. Add the rice wine, ginger, scallions, sugar, salt, and pepper, and simmer 1 minute more. Cool briefly, then puree the mixture in a blender. Return the soup to the pot and bring to a simmer. Adjust the seasoning and add the cream and butter, stirring to mix well. Ladle into individual soup bowls or into a tureen and garnish with the chives.

Nutrition Facts
Amount Per Serving: Calories 216 - Calories from Fat 77
Percent Total Calories From: Fat 36%, Protein 38%, Carbohydrate 25%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 5g, Cholesterol 58mg, Sodium 713mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 21g, Vitamin A 383 units, Vitamin C 5 units, Calcium 0 units, Iron 1 units


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SCOTCH BARLEY BROTH

1 servings

2 pounds lamb shoulder
1 cup dried green pea
1/2 cup pearl barley
2 quarts cold water
2 teaspoons salt
1/4 teaspoon pepper
2 onions, chopped
3 carrots, diced
1 cup turnip, diced
1/2 cup celery, diced
1 tablespoon parsley, chopped


Soak green peas overnight and soak barley for 2 hours. Wipe meat and trim off fat. Put into broth pot with cold water, salt and pepper. Slowly bring to the boiling point and skim. Add peas, barley and onions and simmer gently for 2 hours. Cool then skim fat from broth. Bones may be removed if desired. Add carrots, turnip and celery and simmer 30 minutes until vegetables are tender. Season with more salt if needed and pepper to taste. Twenty minutes before serving, add parsley and remove any film of fat that has gathered on the surface.

Portable Soup (sometimes called Pocket Soup or Glue) was made by simmering stock for 12 hours and then boiling/stirring constantly for 8. Then solid stock was formed into small cakes. Sea-faring men and woodsmen could carry them in their pockets.

Nutrition Facts
Amount Per Serving: Calories 2051 - Calories from Fat 644
Percent Total Calories From: Fat 31%, Protein 36%, Carbohydrate 32%
Totals and Percent Daily Values (2000 calories): Fat 72g, Saturated Fat 27g, Cholesterol 553mg, Sodium 5333mg, Total Carbohydrate 166g, Dietary Fiber 10g, Sugars 0g, Protein 185g, Vitamin A 62166 units, Vitamin C 137 units, Calcium 0 units, Iron 22 units


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SCOTCH BROTH

8 servings

2 pounds lamb breast, or neck well trimmed
1/2 cup pearl barley
1 tablespoon salt
3 peppercorns
1 onion, chopped
2 stalks celery, sliced
1 turnip, peeled and diced
1 10 oz. package frozen peas, thawed
1 teaspoon thyme leaves
1/4 teaspoon tabasco sauce


Contributed to the echo by: Margarita Towns Scotch Broth Combine all ingredients in crock-pot. Add water to cover; stir well. Cover and cook on Low ssetting 10-12 hrs or High 4-5 hrs. Remove meat; bone and trim off any remaining fat. Dice meat. Skim off fat from liquid and return meat to crock-pot. 2 quarts.

Nutrition Facts
Amount Per Serving: Calories 359 - Calories from Fat 103
Percent Total Calories From: Fat 29%, Protein 42%, Carbohydrate 30%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 105mg, Sodium 1210mg, Total Carbohydrate 27g, Dietary Fiber 3g, Sugars 0g, Protein 37g, Vitamin A 572 units, Vitamin C 28 units, Calcium 0 units, Iron 5 units


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SEAFOOD BISQUE (AL'S SOUP KITCHEN)

6 servings

2 cups dry white wine
1 bay leaf
1 onion, roughly chopped
1 garlic
2 stalks celery, chopped
1 lobster, (1 -1 1/2 lbs.)
12 shrimp, in shell
24 mussels, well scrubbed
12 sea scallops
4 cups heavy whipping cream
1 cup milk
1 teaspoon dried thyme
1 tablespoon parsley, minced fresh
1/4 teaspoon dried rosemary
1 cup fresh, chopped spinach
1/2 cup carrot, grated
salt and pepper, to taste
1/2 teaspoon fresh lemon juice


1. Combine the white wine, bay leaf, onion, garlic, and celery in a large stockpot over medium heat. Bring to a boil. Add the lobster, cover the pot and steam for 10 minutes. Remove the lobster.

2. Add the shrimp, cover the pot, and steam for 5 minutes. Remove the shrimp with tongs.

3. Add the mussels, cover the pot and steam until they open, about 5 minutes. Remove the mussels with tongs, extract the meat, and discard the shells. Discard any that do not open.

4. Add 2 cups water to the liquid in the pot, bring to a boil, and then add the scallops. Cover the pot and steam for 3 minutes. Remove the scallops with tongs.

5. Extract the lobster meat, reserving the shells. Peel and devein the shrimp, reserving the shells. Chop the meats into bite-sized portions; cover and set aside.

6. Return the seafood shells to the pot of broth and add 2 cups water. Bring to a boil, and then reduce the heat and simmer for 30 minutes. Strain the broth and return to the pan.

7. Bring the broth to a simmer over low heat. Add the cream, milk, thyme, parsley and rosemary and simmer until the mixture thickens slightly, 5 minutes. Add the lobster, shrimp, mussels, and scallops and simmer for 2 minutes. Stir in the spinach and carrots and simmer another 2 minutes just to wilt the spinach. Season with salt and pepper, and stir in the lemon juice. Serve hot.

Serves 6.

Nutrition Facts
Amount Per Serving: Calories 866 - Calories from Fat 558
Percent Total Calories From: Fat 64%, Protein 18%, Carbohydrate 12%
Totals and Percent Daily Values (2000 calories): Fat 62g, Saturated Fat 38g, Cholesterol 325mg, Sodium 955mg, Total Carbohydrate 25g, Dietary Fiber 3g, Sugars 0g, Protein 39g, Vitamin A 6165 units, Vitamin C 32 units, Calcium 0 units, Iron 3 units


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SEAFOOD SOUP

1 servings

1 onion, thin sliced
1 cup chopped green onions including tops
3 garlic, chopped fine
1/2 cup parsley, finely chopped
1 green bell pepper, seeded and diced
3 cups tomato sauce
1 cup dry white wine
1 cup water
1/4 teaspoon thyme, crushed
1/4 teaspoon rosemary, crushed
1 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 bay leaf
1 pound crab meat, or firm white fish cubed
1 pound shrimp
6 scallops, and/or clams in the shell




Combine onions and garlic and cook, covered, over low heat until soft, stirring frequently so they don't scorch. Add parsley, bell pepper, tomato sauce, wine, water, thyme, rosemary, salt, pepper and bay leaf and simmer, covered 1 hour. Add crab or white fish, shrimp, scallops or clams and cook, covered, for 8-10 minutes or until scallops or clam shells open. Discard any shells that do not open.

Nutrition Facts
Amount Per Serving: Calories 1700 - Calories from Fat 147
Percent Total Calories From: Fat 9%, Protein 60%, Carbohydrate 23%
Totals and Percent Daily Values (2000 calories): Fat 16g, Saturated Fat 2g, Cholesterol 1235mg, Sodium 13149mg, Total Carbohydrate 97g, Dietary Fiber 9g, Sugars 0g, Protein 253g, Vitamin A 11509 units, Vitamin C 258 units, Calcium 0 units, Iron 38 units


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SENATOR'S NAVY BEAN SOUP

8 servings

1 cup dried navy beans
1 tablespoon olive oil
3/4 cup onion, diced
1/4 cup carrot, diced
1/4 cup celery, diced
5 cups chicken broth
1/2 teaspoon thyme
salt and pepper, as desired
3 tablespoons lemon juice


COVER THE BEANS with cold water and soak overnight. The next day, drain and discard water. Place oil in a 2-quart pot over medium heat and add the onions, carrots and celery. Cook for 5 minutes. Add the broth, beans, thyme, salt and pepper. Cover, reduce heat to low and cook until beans are soft, about 1 1/2 hours. Add lemon juice and serve.

Nutrition Facts
Amount Per Serving: Calories 120 - Calories from Fat 27
Percent Total Calories From: Fat 22%, Protein 21%, Carbohydrate 57%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 0mg, Sodium 1066mg, Total Carbohydrate 17g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 1001 units, Vitamin C 5 units, Calcium 0 units, Iron 2 units


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SHEILA COPPS' UNITY STEW

4 servings

1 1/2 pounds beef stew, meat
1 1/2 cups celery, diced
1 1/2 cups carrots, sliced
1 onion, large, sliced
4 tomatoes, large, cubed
1 1/2 teaspoons salt
pepper, to taste
BISCUIT TOPPING
2 cups flour
4 teaspoons baking powder
1 teaspoon salt
1/3 cup shortening
1 cup milk, or light cream



Cook beef in 3 cups of water until almost tender. Add vegetables and seasonings. Cook over low heat until tender. Turn into baking dish. Make biscuits by combining dry ingredients and cutting in shortening until mixture resembles coarse crumbs. Make a well in the centre and add the milk all at once. Stir batter vigorously until it comes freely from the side of the bowl. Knead lightly on a floured board for a few seconds and pat into a thickness of 1/2-inch. Cut into 1-1/2 inch biscuits and place biscuits over surface of stew. Bake at 450F until biscuits are golden brown.

Serves 4.

Nutrition Facts
Amount Per Serving: Calories 513 - Calories from Fat 200
Percent Total Calories From: Fat 39%, Protein 8%, Carbohydrate 53%
Totals and Percent Daily Values (2000 calories): Fat 22g, Saturated Fat 4g, Cholesterol 8mg, Sodium 1901mg, Total Carbohydrate 67g, Dietary Fiber 2g, Sugars 0g, Protein 11g, Vitamin A 12508 units, Vitamin C 43 units, Calcium 0 units, Iron 2 units


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SHELLFISH GAZPACHO

4 servings

4 tablespoons olive oil
8 shrimp
8 scallops
8 clams, (littlenecks for Manilas)
8 mussels
1 cup white wine
2 tablespoons sherry vinegar
1 onion, chopped
2 tablespoons garlic, minced
1 cucumber, peeled and seeded
2 dashes Tabasco pepper sauce, (or more)
1 teaspoon garlic, minced
3 cups tomato juice
1/4 cup mayonnaise
salt and pepper, as desired
2 red pepper
8 rounds of French bread


HEAT 2 TABLESPOONS OLIVE OIL in a skillet over medium heat and add shrimp and scallops. Cover and cook until shrimp and scallops are cooked, about 4 minutes. Remove shrimp and scallops and place in the refrigerator to chill. Add clams, mussels, white wine, vinegar, onion and garlic to pan; cover. Increase heat to high and cook until the shells open, about 5 minutes. Remove from heat. Remove shellfish and add them to the shrimp and scallops in the refrigerator to chill. Transfer the rest of the contents of the pan to a food processor or blender. Add the cucumber, Tabasco, garlic and 1 cup tomato juice and blend until smooth. Add the mayonnaise, blend until incorporated and taste for salt and pepper. Pour the mixture into a bowl, add remaining juice and place in the refrigerator to chill. Roast the peppers, remove the skin and seeds and place in the refrigerator to chill. Brush the rounds of bread with remaining olive oil, toast them under a broiler and set aside to cool. When it's time for dinner, arrange 2 shrimp and 2 scallops in a pepper half and place in soup bowls. Spoon some gazpacho around the peppers and arrange the clams and mussels in the soup. Place the croutons on the peppers. Serve well-chilled.

Nutrition Facts
Amount Per Serving: Calories 667 - Calories from Fat 270
Percent Total Calories From: Fat 41%, Protein 23%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 30g, Saturated Fat 5g, Cholesterol 98mg, Sodium 1567mg, Total Carbohydrate 51g, Dietary Fiber 2g, Sugars 0g, Protein 39g, Vitamin A 3444 units, Vitamin C 123 units, Calcium 0 units, Iron 15 units


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SIZZLING RICE SOUP

6 servings

6 cups chicken broth
2 tablespoons shredded Smithfield ham
4 Cakes Chinese bean curd
cubed, rinsed in cold water
6 Chinese black mushrooms
soaked, squeezed dry & shredded
4 cups peanut oil, for deep-frying
RICE CRUST
rice
peanut oil
GARNISH
scallions, chopped
sesame oil



BRING THE BROTH TO A SIMMER in a pot and add the ham, bean curd and mushrooms. Let it simmer 5 minutes. Heat the oil in a wok to very hot (about 380F). Test the oil by dropping a small piece of Rice Crust into it. It should float immediately. Slip the whole Rice Crust into the oil. As it begins to puff up like popcorn, break it up into large chunks with long chopsticks. Turn it to brown on all sides (about 1 minute). Remove the rice and drain it. At the table, add the rice to the serving bowl of soup. It will sizzle as the steam rises and provide quite a show. Add the scallions and sesame oil just before serving. (The oil used for deep-frying can be cooled, strained through a fine sieve and stored in a jar for future use.)

FOR RICE CRUST: Prepare rice as you normally would, but cook it in a wide, heavy pot at least 15 minutes after the rice is soft so that a crust forms on the bottom of the pot. Spoon off the top layer of loose rice and set aside for Fried Rice or freeze it for future use. If left to stand overnight at room temperature, the crust will be easier to remove from the pot. To use the rice right away, keep the pot on low heat and dribble peanut oil around the edge. Heat for a few minutes, then loosen the crust with a spatula. It should come out in one whole piece. Invert the crust onto a plate. It can now be frozen for future use or used while still hot.

Nutrition Facts
Amount Per Serving: Calories 1374 - Calories from Fat 1349
Percent Total Calories From: Fat 98%, Protein 1%, Carbohydrate 1%
Totals and Percent Daily Values (2000 calories): Fat 150g, Saturated Fat 25g, Cholesterol 1mg, Sodium 1491mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 40 units, Vitamin C 1 units, Calcium 0 units, Iron 0 units


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SLIM AND SAVORY SPINACH POTATO SOUP

1 servings

4 cups chicken broth
3 leeks, white part only sliced or 3 onions
6 ounces spinach leaves, trimmed and chopped
3 cups potatoes, cubed
2 tablespoons sour cream, all natural
butter flavoring, sprinkle
fresh ground black pepper



Bring broth, leeks and spinach to a simmer. Cover and cook 5 minutes. Add potatoes and cook, covered, 20 minutes, or until potatoes are tender. Puree half the mixture; return to saucepan. Stir in butter sprinkles and pepper. Serve hot or cold.

Nutrition Facts
Amount Per Serving: Calories 928 - Calories from Fat 115
Percent Total Calories From: Fat 12%, Protein 12%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 4g, Cholesterol 11mg, Sodium 6094mg, Total Carbohydrate 175g, Dietary Fiber 11g, Sugars 0g, Protein 28g, Vitamin A 12086 units, Vitamin C 161 units, Calcium 0 units, Iron 19 units


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SOPA DE MANI (PEANUT SOUP)

4 servings

1 cup peanuts, 125 g, roasted & finely ground or 1/2 peanut butter
2 tablespoons oil
1 onion, chopped finely
1 pound potato, chopped & boiled
4 cups stock
1/2 cup cream, optional
2 tablespoons chives, chopped
salt and pepper



"Peanuts - which are really a legume not nuts -came originally from Brazil but today they are cultivated around the world and especially in Africa and the United States." To begin with, heat the oil in a saucepan & cook the onion until it becomes transparent. Add the ground peanuts or peanut butter, potatoes and a little stock and mash well. Alternatively, put these ingredients into a blender. Now pour the rest of the stock slowly into the puree, mixing well. Bring the soup to a boil, then let it simmer, covered, for 5-10 minutes. after this, remove the pot from the heat and season. Stir in the cream before serving (if desired), sprinkling the chives on top.

Nutrition Facts
Amount Per Serving: Calories 539 - Calories from Fat 303
Percent Total Calories From: Fat 56%, Protein 14%, Carbohydrate 30%
Totals and Percent Daily Values (2000 calories): Fat 34g, Saturated Fat 8g, Cholesterol 26mg, Sodium 1244mg, Total Carbohydrate 41g, Dietary Fiber 3g, Sugars 0g, Protein 19g, Vitamin A 377 units, Vitamin C 22 units, Calcium 0 units, Iron 3 units


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SOUP SATISFIER

1 servings

12 cups chicken broth
2 cups cooked chicken, cubed
1/3 cup onion, chopped
1 cup carrot, sliced (2 medium)
3 stalks celery, diced
1 teaspoon dried parsley
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon pepper
16 ounces frozen egg noodles


Combine broth, chicken vegetables and spices in large pot. Bring to a boil. Stir noodles into boiling broth. Simmer 30 minutes or until tender, stirring occasionally. Remove bay leaf.

Nutrition Facts
Amount Per Serving: Calories 2972 - Calories from Fat 430
Percent Total Calories From: Fat 14%, Protein 24%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 48g, Saturated Fat 11g, Cholesterol 642mg, Sodium 21324mg, Total Carbohydrate 457g, Dietary Fiber 26g, Sugars 0g, Protein 178g, Vitamin A 35630 units, Vitamin C 206 units, Calcium 0 units, Iron 38 units


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SOUP: CREME OF VEGETABLE SOUP - LE CELLIER RESTAURANT

6 servings

1 1/2 quarts chicken stock
3/4 cup butter, 1 1/2 sticks
3/4 cup onion, diced
1 1/2 cups potatoes, diced
3/4 cup tomato, peeled & diced
3/4 cup carrot, diced
3/4 cup green beans
3/4 cup broccoli, coarsley chopped
3/4 cup leek, minced
3/4 cup zucchini, minced
1 garlic clove, minced
1 1/2 teaspoons sugar, or to taste
salt and pepper, freshly ground, to taste
1/2 cup heavy cream


Servings: 6 Melt butter in large stockpot over medium heat. Add onion and saute' 1 to 2 minutes. Reduce heat to low and add remaining ingredients except stock, cream and parsley. Cook unti vegetables are soft but not brown, about 20-25 minutes.

Add stock and bring to boil over medium high heat. Reduce heat and simmer about 10 minutes. Cook slightly.

Transfer to blender of processor in batches and puree to smooth. Taste and adjust seasonng. Return to stockpot, place over medium heat and gradually stir in cream. Heat through but do not boil. Garnish with parsley.

Nutrition Facts
Amount Per Serving: Calories 385 - Calories from Fat 286
Percent Total Calories From: Fat 74%, Protein 5%, Carbohydrate 21%
Totals and Percent Daily Values (2000 calories): Fat 32g, Saturated Fat 19g, Cholesterol 89mg, Sodium 1913mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 5536 units, Vitamin C 30 units, Calcium 0 units, Iron 1 units


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SOUPA AVGOLEMONO ( GREEK EGG-LEMON SOUP)

6 servings

2 quarts chicken broth, strained
1/2 cup uncooked long-grain white rice
2 egg yolks or whole eggs
2 lemons, (juice only)
salt


Bring the broth to a full boil in a soup kettle. Gradually add the rice, stirring constantly until the broth boils again. Reduce the heat, cover, and simmer until the rice is just tender, not mushy, 12 to 14 minutes. Remove from the heat and keep warm while preparing avgolemono. Beat the eggs for 2 minutes. Continue to beat, gradually add the lemon juice. Slowly add some of the hot broth to the egg-lemon mixture, beating steadily. Stir the mixture into the soup and cook over minimum heat, without boiling, until the soup thickens to coat a spoon. Taste for salt, and keep warm over hot water until ready to serve. Pass the pepper mill at the table for additional zest. (If desired, bite-sized pieces of cooked chicken may be added to soup before adding the rice).

Nutrition Facts
Amount Per Serving: Calories 101 - Calories from Fat 29
Percent Total Calories From: Fat 28%, Protein 16%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 71mg, Sodium 2162mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 163 units, Vitamin C 10 units, Calcium 0 units, Iron 1 units


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SOUPE AUX POIS BEAUCEONS (PEA SOUP, BEAUCE STYLE)

8 servings

2 cups dried white pea beans
2 tablespoons butter
1/2 cup onion, chopped
1/4 cup leek, chopped, white part only
1/4 cup smoked ham, plus ham bone
1/2 pound salt pork
1 garlic clove
8 cups cold water
2 tablespoons salted (rinsed in water) herb leaves


Servings: 8 Soak peas for at least 8 hours or overnight in water to cover; drain. Heat butter in a large, heavy pot and saute onion and leek until tender. Add peas, ham, salt pork (in one piece), garlic, water and salted herbs. Bring quickly to a boil, lower heat, partly cover, and cook gently for 2 to 3 hours or until peas are tender. Stir occasionally during cooking, adding more water if necessary. Remove salt pork, cut in small pieces, then return to soup. May be frozen.

Nutrition Facts
Amount Per Serving: Calories 422 - Calories from Fat 241
Percent Total Calories From: Fat 57%, Protein 12%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 27g, Saturated Fat 10g, Cholesterol 35mg, Sodium 507mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 13g, Vitamin A 161 units, Vitamin C 3 units, Calcium 0 units, Iron 4 units


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SOUTHWEST BLACK BEAN SOUP

8 servings

1 cup onion, large, chopped
4 each garlic cloves, finely chopped
2 tablespoons vegetable oil
1 pound black beans, Dried
2 cups ham, Smoked, Cooked, Cubed
6 cups chicken broth
2 tablespoons ground
2 tablespoons fresh snipped cilantro
1 tablespoon dried oregano leaf
2 teaspoons ground cumin
28 ounces tomatoes, whole, undrained
1 each chipotle chile, *
QUICK CREME FRAICHE
1/3 cup whipping cream
2/3 cup dairy sour cream
GARNISHES
1 red bell pepper, Chopped


* Chipotle Chile should be one that has been canned in Adobo Sauce. ~------------------------------------------------------------------------- Cook and stir onion and garlic in oil in 4-quart Dutch oven until onion is tender. Stir in remaining ingredients except Quick Creme Fraiche and Bell pepper; heat to boiling. Boil 2 minutes; reduce heat. Cover and simmer until beans are tender, about 2 1/2 hours. Pour 1/4 of the soop into food processor workbowl fitted with steel blade or into blender container, cover and process until smooth. Repeat with remaining soup. Serve with Quick Creme Fraiche and Bell Pepper. QUICK CREME FRAICHE: Gradually stir whipping cream into sour cream. Cover and refrigerate up to 48 hours.

Nutrition Facts
Amount Per Serving: Calories 288 - Calories from Fat 136
Percent Total Calories From: Fat 47%, Protein 19%, Carbohydrate 34%
Totals and Percent Daily Values (2000 calories): Fat 15g, Saturated Fat 5g, Cholesterol 36mg, Sodium 1620mg, Total Carbohydrate 24g, Dietary Fiber 2g, Sugars 0g, Protein 14g, Vitamin A 2032 units, Vitamin C 65 units, Calcium 0 units, Iron 3 units


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SPINACH YOGURT SOUP

4 servings

1 onion, finely chopped
1 1/2 tablespoons butter
2 teaspoons flour
1/3 teaspoon salt
1/4 teaspoon tarragon
dash nutmeg
dash cayenne
1 1/2 10 oz. packages frozen spinach, chopped, thaw, do not drain
2 cups chicken broth
3/4 cup yogurt
lemon, slices for garnish (half lemon)


In 3 quart saucepan, saute onion in butter until soft but not brown. Mix in flour, salt, tarragon, nutmeg and cayenne. Cook until bubbly. Mix in spinach, then broth. Bring to a boil. Reduce heat and simmer, uncovered, 15 minutes.

Place in blender, about 1/3 at a time (I used a hand blender right in the pot) and puree. Return to saucepan. Add yogurt, whisking until smooth and blended. Heat just until steaming. (Do not boil.) Add salt, if needed. Serve with a lemon slice on top of each serving.

Nutrition Facts
Amount Per Serving: Calories 114 - Calories from Fat 48
Percent Total Calories From: Fat 42%, Protein 17%, Carbohydrate 41%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 3g, Cholesterol 12mg, Sodium 1048mg, Total Carbohydrate 12g, Dietary Fiber 1g, Sugars 0g, Protein 5g, Vitamin A 8475 units, Vitamin C 37 units, Calcium 0 units, Iron 2 units


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SPLIT PEA SOUP WITH SORREL

8 servings

2 tablespoons sweet butter
2 onions, roughly diced
1 carrot, roughly diced
2 celery stalks, roughly diced
1 teaspoon garlic, finely minced
1 1/2 cups dry split peas
6 cups chicken stock, or water or low sodium chicken broth
1 ham hock, or 6 oz. cooked ham or bacon
1 lemon, cut in half
3 bunches fresh sorrel leaves
1 cup whipping cream
salt and pepper, to taste


IN A STOCK POT, over low heat, melt the butter and add the onion, carrot, celery and garlic. Let the vegetables cook, stirring, until limp, about 15 minutes, being careful not to brown. Add the split peas, stock, ham hock and lemon and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until the peas are completely soft. Remove the ham hock and the lemon. Add the sorrel and cream. Transfer to a food processor or blender and puree until smooth. Strain through a fine sieve. Taste for salt and pepper and adjust as desired. Serve this soup piping hot or well chilled.

NOTE: If the soup is chilled, thin it with an additional cup of stock, low-sodium broth or water.

Nutrition Facts
Amount Per Serving: Calories 364 - Calories from Fat 171
Percent Total Calories From: Fat 47%, Protein 19%, Carbohydrate 34%
Totals and Percent Daily Values (2000 calories): Fat 19g, Saturated Fat 10g, Cholesterol 79mg, Sodium 1309mg, Total Carbohydrate 31g, Dietary Fiber 2g, Sugars 0g, Protein 17g, Vitamin A 3201 units, Vitamin C 10 units, Calcium 0 units, Iron 2 units


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SQUASH APPLE WALNUT BISQUE

8 servings

1 chopped large onion
2 garlic, minced
2 tablespoons butter or margarine
1 1/2 pounds butternut squash, peeled or pumpkin cut in 2" cubes
or 2 cups cooked canned or frozen squash
4 apples, peeled, sliced
1 cup chopped walnuts
2 cups apple cider
2 teaspoons salt, to taste
1 teaspoon white pepper, to taste
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
pinch ground cloves
4 cups chicken stock
1/2 cup dark brown sugar
1/2 cup cheddar cheese, grated
heavy cream, to thin to desired consistency
whipped cream, for garnish
allspice, for garnish


In a kettle, cook the onion and garlic in margarine until soft, stirring occasionally. Add the cubed squash, apples, walnuts, cider, salt, pepper, allspice, cinnamon, cloves and enough stock to cover. Bring the mixture to a boil and simmer, partially covered, 1 hour or until squash is tender. If using canned, frozen or already cooked and pureed squash, add to other ingredients, bring to a boil and simmer for 10 minutes - start with a small amount of stock and add more if needed. Garnish and serve. In batches, puree the bisque in a blender or food processor until very smooth. Return to a clean pot and add brown sugar and, if needed, more salt and pepper. If desired, add cheese and stir until smooth. To thin to desired consistency, where ripples disappear, add cream or more cider. To serve, reheat until piping hot, but do not boil. Serve garnished with dollops of whipped cream and/or a dash of allspice and more chopped walnuts. NOTE: To precook squash without peeling, cut in half, remove pulp and bake, cut side down, in a baking dish with enough water to cover the bottom until tender, about 45 minutes at 375 degrees. Check occasionally to see if more water is needed. Then scrap pulp off the skin.

Nutrition Facts
Amount Per Serving: Calories 324 - Calories from Fat 120
Percent Total Calories From: Fat 37%, Protein 5%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 3g, Cholesterol 8mg, Sodium 1349mg, Total Carbohydrate 47g, Dietary Fiber 4g, Sugars 0g, Protein 4g, Vitamin A 6847 units, Vitamin C 26 units, Calcium 0 units, Iron 2 units


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ST. LOUIS' HAM CHOWDER

6 servings

1 1/2 tablespoons butter
1 white, chopped onion
2 garlic, minced
1 1/2 cups water
2 tablespoons dry sherry
1/2 cup water
1/2 pound lean bacon
6 stalks celery, sliced diagonally
3 cups new potatoes, cubed w/skin
1 1/2 cups milk, cream or yogurt
4 tablespoons flour


In dutch oven, saute bacon in butter until bacon in browned. Add onion, celery, garlic, potatoes, 1 1/2 c water and milk. Bring to boil and simmer 30 minutes uncovered. Combine sherry, water and flour. Whisk sherry mixture into chowder and simmer until thickened. Add salt and fresh black pepper to taste.

Makes 6 servings.

Nutrition Facts
Amount Per Serving: Calories 425 - Calories from Fat 116
Percent Total Calories From: Fat 27%, Protein 15%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 6g, Cholesterol 27mg, Sodium 1068mg, Total Carbohydrate 62g, Dietary Fiber 8g, Sugars 0g, Protein 16g, Vitamin A 1403 units, Vitamin C 82 units, Calcium 0 units, Iron 5 units


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STRAWBERRY TROPICAL SOUP

1 servings

3 cups strawberries
1 cup frozen cherry
4 cups strawberries, juice, frozen, diluted
2 tablespoons clover honey
1/2 cup fresh lime juice
1/2 cup sweet white wine
1/2 cup light cream
2 tablespoons cornstarch
2 tablespoons cold water
1/2 cup sour cream


Mix cornstarch in 2 Tb cold water. Simmer strawberry juice, honey, lime juice and white wine until mixture thickens. Stir occasionally as it is cooling. Put strawberries and cream with chilled mixture and blend until smooth. Strain through a strainer. Mix in thawed cherries. Add a dollop of sour cream to each serving.

Nutrition Facts
Amount Per Serving: Calories 1409 - Calories from Fat 605
Percent Total Calories From: Fat 43%, Protein 4%, Carbohydrate 47%
Totals and Percent Daily Values (2000 calories): Fat 67g, Saturated Fat 32g, Cholesterol 178mg, Sodium 110mg, Total Carbohydrate 167g, Dietary Fiber 7g, Sugars 0g, Protein 15g, Vitamin A 2486 units, Vitamin C 640 units, Calcium 0 units, Iron 5 units


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SUNDAY BLACK-BEAN SOUP (NEW YORK TIMES)

6 servings

1 pound dried black beans
2 smoked ham hock
3 cups chicken stock
4 carrots, coarsely chopped
3 onions, coarsely chopped
3 celery, coarsely chopped
1 tablespoon jalapeno pepper, chopped
3 garlic cloves
1 teaspoon cumin
1 cup dry sherry
1 lime, juice


To soak beans quickly, cover them with generous amount of water, cover pot, bring water to boil and boil 2 minutes. Remove cover and allow beans to sit in the liquid for one hour. Drain. In hot oil (1-2 Tb.), saute carrots, onions, celery, and garlic until onions are golden. Add cumin and jalepenos. When beans are ready to cook, add ham hocks to beans along with sauted vegetables, and chicken broth and enough water to cover. Cook for 1 1/2 to 2 hours, or until tender. Drain the bean mixture and reserve cooking liquid. Puree beans and vegetables. Add sherry and lime juice and enough of the reserved liquid to make a thick soup. Can be served with chopped corriander or sour cream or lemon slice.

Nutrition Facts
Amount Per Serving: Calories 591 - Calories from Fat 113
Percent Total Calories From: Fat 19%, Protein 26%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 4g, Cholesterol 80mg, Sodium 1177mg, Total Carbohydrate 82g, Dietary Fiber 9g, Sugars 0g, Protein 38g, Vitamin A 14334 units, Vitamin C 50 units, Calcium 0 units, Iron 7 units


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TART TOMATO AND RED ONION SOUP

1 servings

4 tomatoes, very ripe quartered
1 red onion, coarsely chopped
3 tablespoons fresh basil leaves, chopped
1/2 garlic clove, minced
1 teaspoon coarse salt, to taste
1 teaspoon sugar
2 teaspoons coarse grain mustard
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1/4 cup olive oil
2 cups tomato juice, good quality
1 cup ice water
1 cup sour cream, mixed with 2 tbl. dried dillweed (garnish)


Add tomatos, red onion, basil leaves, garlic, salt, sugar and mustard to processor or blender and coarsely chop and blend. Transfer to large bowl and whisk in lemon juice, vinegar, oil, tomato juice and water. Refrigerate several hours or several days. Taste for seasonings before serving. Spoon a dollop of sour cream in each bowl and pass the rest.

Nutrition Facts
Amount Per Serving: Calories 1462 - Calories from Fat 1033
Percent Total Calories From: Fat 71%, Protein 5%, Carbohydrate 23%
Totals and Percent Daily Values (2000 calories): Fat 115g, Saturated Fat 27g, Cholesterol 92mg, Sodium 4350mg, Total Carbohydrate 84g, Dietary Fiber 7g, Sugars 0g, Protein 19g, Vitamin A 6923 units, Vitamin C 251 units, Calcium 0 units, Iron 7 units


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THAI CHICKEN AND COCONUT MILK SOUP (TOM KA GAI OR KAI TOM GA

4 servings

12 ounces canned (such as Chaokoh) coconut milk
1/4 pound chicken breast, cut into small chunks
1 lime, juice and grated peel
1 lemon grass, 4" piece, cut into very thin slices on the diagonal
3 slices galanga, or substitute ginger, if desired
hot chili pepper, to taste, cut into thin circles
cilantro, for garnish


* Note: preferably Thai birds, with serranos an acceptable substitute, (though I've used sweet Fresno chiles in a variation I'll describe below).

Instructions: ============= Pour the lime juice on the chicken and let stand while you prepare the rest of the soup. In a medium saucepan, place the coconut milk, lemon grass, grated lime peel, galanga or ginger, and (optionally) chiles. (The optional part is that if you don't want the whole dish to taste spicy, add the chiles later; the earlier you add them, the hotter the resulting dish.) Bring the coconut milk to a simmer.

When the soup is simmering, add the lime-soaked chicken pieces and stir to distribute them. Reduce the heat so the soup stays just below a boil and cook for 12 to 15 minutes, or till the chicken pieces are finished cooking. Remove from heat and serve immediately with fresh cilantro leaves for garnish.

Now, the *best* way I ever had this soup was with pieces of fresh grouper instead of chicken. I also added slices of kumquats instead of the ginger, and used the sweet Fresno chiles instead of Thai birds. We also served it over Vietnamese rice noodles. Was it southeast Asian or Caribbean? Who cares, it was wonderful. If you can't find grouper, it'd be good with any tender, delicate white fish -- sole, maybe, or a very fresh sea bass, or maybe little chunks of monkfish. I believe I've had this with shrimp as well. (Grouper, BTW, is a type of fish common in the Caribbean and, if I recall, in other warm-water parts of the world; the flesh is very white, very tender, and quite delicately flavored. I've seen it in one Asian grocery store in the Bay Area, as well as in the Bahamas, so I'd guess that Gulf Coast netters should be able to find it readily.)

Notes: ====== 1. Galanga is similar to ginger, an edible rhizome available in most Asian groceries. If not available fresh, you can usually find it frozen. (Well, this is the SF Bay Area; if you can't find it at Tin Tin or the New Castro Market, you have to have friends smuggle it in from Bangkok for you... Other parts of the country may vary.)

2. Chile peppers add a lot to the dish; I've had it so hot that I could barely eat it, and I've had it completely smooth, sweet and mild. I like it in the middle.

3. Lemon grass adds a lot to the flavor and aroma, but as near as I can tell it isn't edible unless you puree it.

Nutrition Facts
Amount Per Serving: Calories 237 - Calories from Fat 180
Percent Total Calories From: Fat 76%, Protein 15%, Carbohydrate 9%
Totals and Percent Daily Values (2000 calories): Fat 20g, Saturated Fat 17g, Cholesterol 19mg, Sodium 28mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g, Protein 9g, Vitamin A 1239 units, Vitamin C 33 units, Calcium 0 units, Iron 3 units


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TOAM YUM GAI (THAI SOUP)

6 servings

GENERIC CHICKEN BROTH
2 tablespoons olive oil
1 teaspoon sesame oil
3 whole cloves
2 bay leaves
1 sprig fresh thyme, *
1 onion, cut into pieces
2 carrots, cut into pieces
1 chicken, cut into pieces
6 cups water
EVERYTHING ELSE
mushroom, ***
shrimp, if desired***
1 stalk lemon grass, cut into 2" pieces
2 slices galanga, root, more if desired
4 limes, Kaffir leaves
cilantro, leaves
1 teaspoon chili sauce
2 tablespoons fish sauce
1 1/2 tablespoons lemon juice
OPTIONAL
hot pepper, sliced, 2-3 per serving


* (ad libbed with about 1 tsp or 1 tblsp of powdered thyme) ** (Some boneless skinless chicken pieces, plus some thighs with the bones bashed once with the back of a knife would be ok too -- the point being to get the flavor from the marrow out.)

*** as many as you want, cut any way you want, of any kind you want

Instructions: ============= Use a large covered stockpot. Heat olive and sesame oil on high heat. Add cloves, bay leaves, thyme, (these should be pounded a bit first to crack the fibers and release more flavor) and onion, carrots. Cover 2 minutes, stir if you want.

Add chicken on top, and pour ONE cup of water over the tops of the chicken. Cover. Cook 5 minutes on high.

Add remainder of water, cover, continue heating till it starts to boil, then turn heat down and simmer covered 30 minutes. Skim off foam occasionally. Remove chicken, debone, and cut into bite sized pieces. Strain soup, avoid getting the sediment at the bottom. (What you do with the leftover veggies after making a stock is up to you. I think they end up in Minnesotan hot dishes....)

Take 4 cups of the stock, heat until it begins to boil, turn down the heat till it is just simmering. Add galanga, lemongrass, Kaffir lime leaves (bash them a bit to break the fibers--it allows them to release more flavor). Add mushrooms, chicken, (shrimp if you must). Stir in the fish sauce, chili paste. Cover, cook for another 5 minutes. Serve.

Add lemon juice (just have slices of lemon or lime that you can squeeze) cilantro, and thinly sliced jalepenos or other hot peppers at the table. Fresh liquorice basil also adds a nice touch.

Comments/Modifications: ======================= We cheated and used Swansons reduced salt chicken stock for the water in the beginning because we used boneless skinless chicken. Can't tell if it hurt or helped.

Also had 4 shiitake mushrooms which had been soaking for several days, so they were cut up, and the soaking juice was added along with the chicken and mushrooms. About one cup of this. Big win. Yum.

Nutrition Facts
Amount Per Serving: Calories 243 - Calories from Fat 89
Percent Total Calories From: Fat 37%, Protein 42%, Carbohydrate 22%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 68mg, Sodium 440mg, Total Carbohydrate 13g, Dietary Fiber 1g, Sugars 0g, Protein 25g, Vitamin A 7740 units, Vitamin C 38 units, Calcium 0 units, Iron 2 units


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TOMATO BOLOGNA SOUP

1 servings

1 cup elbow macaroni, microwave uncooked
1 (10.5) can condensed tomato soup
hot water
3 slices bologna, cut up into bite-size pieces


In 2 quart microwave safe casserole, stir together pasta, soup, 1 1/2 soup cans hot water and bologna. Cover; microwave at high 13 minutes, or until pasta is tender. Stir.

Nutrition Facts
Amount Per Serving: Calories 646 - Calories from Fat 234
Percent Total Calories From: Fat 36%, Protein 15%, Carbohydrate 49%
Totals and Percent Daily Values (2000 calories): Fat 26g, Saturated Fat 11g, Cholesterol 49mg, Sodium 850mg, Total Carbohydrate 79g, Dietary Fiber 0g, Sugars 0g, Protein 24g, Vitamin A 6 units, Vitamin C 19 units, Calcium 0 units, Iron 5 units


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TOMATO SOUP WITH CREAM AND DILL

1 servings

2 pounds fresh ripe tomatoes
2 tablespoons butter or margarine
3/4 cup onion, chopped
1 cup chicken broth
2 teaspoons paprika
1 teaspoon salt
1 teaspoon dill weed
1/4 teaspoon ground black pepper
1 cup heavy cream
sour cream, (low fat) for garnish
yogurt


Dice tomatos, about 4 cups, and set aside. In a medium saucepan, melt butter. Add onion; saute until transparent, about 5 minutes. Add chicken broth, paprika, salt, dill and black pepper. Bring to a boil; add tomatos. Simmer, covered, until tomatos are soft 8-10 minutes. Place half of tomato mixture in the container of an electric blender; whirl until smooth. Repeat with remaining mixture. Return all soup to saucepan. Add cream. Heat until hot, do not boil, Serve hot or cold, garnished with a spoonful of sour cream if desired.

Nutrition Facts
Amount Per Serving: Calories 1369 - Calories from Fat 1046
Percent Total Calories From: Fat 76%, Protein 5%, Carbohydrate 19%
Totals and Percent Daily Values (2000 calories): Fat 116g, Saturated Fat 70g, Cholesterol 389mg, Sodium 4199mg, Total Carbohydrate 64g, Dietary Fiber 8g, Sugars 0g, Protein 17g, Vitamin A 12863 units, Vitamin C 249 units, Calcium 0 units, Iron 6 units


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TOMATO, BREAD AND PASTINA STEW

4 servings

6 cups Roma tomatoes, chopped, peeled & sliced (or canned, peeled tomatoes, chopped)
1/2 cup olive oil
3 ounces stale French bread or Italian bread
2 onions, finely diced
8 garlic cloves, crushed
3 tablespoons marjoram leaves, fresh or 2 tsp. dried marjoram
salt and pepper, to taste
1/2 cup dry white wine
2 cups water, or juice from canned tomatoes
3 tablespoons pastina


IN A LARGE, DEEP SKILLET over low heat, combine the olive oil, garlic and onions and cook, stirring occasionally, 5 minutes, until the onions are soft and translucent. Roughly crumble the bread into 1/4-inch pieces, add it to the skillet and cook, stirring, 1 minute. Add the tomatoes, marjoram, salt, pepper, wine and water. Cover and cook, stirring occasionally, for 20 minutes. Add the pastina and cook an additional 3 minutes. When it's time to serve dinner, pour the stew into a large covered serving dish or soup tureen and offer grated cheese and additional olive oil on the side.

Nutrition Facts
Amount Per Serving: Calories 483 - Calories from Fat 291
Percent Total Calories From: Fat 60%, Protein 5%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 32g, Saturated Fat 4g, Cholesterol 2mg, Sodium 446mg, Total Carbohydrate 37g, Dietary Fiber 3g, Sugars 0g, Protein 6g, Vitamin A 1692 units, Vitamin C 79 units, Calcium 0 units, Iron 3 units


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TORTILLA DUMPLING SOUP

8 servings

1/4 cup casera sauce, *
4 cups chicken broth
1/2 cup corn tortilla, instant mix
1/2 teaspoon baking powder
1/2 teaspoon ground red chile
1/4 teaspoon salt
2 tablespoons onions, Chopped
1 tablespoon parsley, Snipped
1 egg, large
2 tablespoons milk


* See Shrimp soup or Sowest2 for Casera Sauce Recipe. ~------------------------------------------------------------------------- Heat Casera Sauce and broth to boiling in a 3-quart saucepan. Mix remining ingredents except milk; stir in milk. Shape dough by teaspoonfuls into small balls; add to broth mixture. Cover and cook over medium heat 15 minutes. Sprinkle with chopped green onion, if desired.

Nutrition Facts
Amount Per Serving: Calories 24 - Calories from Fat 12
Percent Total Calories From: Fat 50%, Protein 28%, Carbohydrate 23%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 27mg, Sodium 835mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 120 units, Vitamin C 1 units, Calcium 0 units, Iron 0 units


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TURKEY AND CRANBERRY CHOWDER

4 servings

1 turkey carcass
4 bay leaves
1 teaspoon black peppercorns
4 tablespoons margarine or butter
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 tablespoons flour
10 cups chicken broth, and/or water
1 potato, peeled and diced
1 1/2 pounds raw or cooked turkey
(or meat left on carcass, diced)
1 teaspoon salt, or as desired
1/4 cup vinegar
1/8 cup sugar
1/2 cup fresh cranberry
1/2 cup sour cream


REMOVE THE MEAT FROM THE TURKEY CARCASS and reserve. You'll need about 1 pound of meat for dinner. Break up the carcass, wrap it in cheesecloth with bay leaves and peppercorns and set aside. Melt the butter in a large pot, add carrot, celery and onion and cook over medium heat, stirring occasionally, 5 minutes. Stir in the flour, then slowly add the water and broth. Add the carcass, cover and bring to a boil. Remove cover and cook 45 minutes. Remove and discard the carcass. Add potato and cook 10 minutes. Place the turkey and salt in the pot and cook 10 minutes more.

Meanwhile, in a saucepan, combine the vinegar and sugar. Let cook until there is no liquid left and the sugar begins to turn dark golden brown. Immediately add the cranberries. Lower heat, cover and let cook 5 minutes, or until the cranberries compote. Pour into a serving bowl. When it's time for dinner, strain the soup into a tureen. Decorate each soup bowl with a mixture of diced vegetables, potato and turkey. Ladle the soup at the table and pass the cranberry compote and sour cream.

Nutrition Facts
Amount Per Serving: Calories 616 - Calories from Fat 292
Percent Total Calories From: Fat 47%, Protein 27%, Carbohydrate 26%
Totals and Percent Daily Values (2000 calories): Fat 32g, Saturated Fat 8g, Cholesterol 109mg, Sodium 4478mg, Total Carbohydrate 40g, Dietary Fiber 2g, Sugars 0g, Protein 41g, Vitamin A 5915 units, Vitamin C 16 units, Calcium 0 units, Iron 4 units


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TURKEY REVENGE SOUP

12 servings

1 turkey carcass, wings & all scraps left over after carving
gravy, any left over
vegetables, (any left over)
2 carrots, sliced
2 stalks celery with leaves, chopped
1 12 ounce green beans, no salt, drained
2 quarts boiling water
onion, or celery, potatoes, peelings, leafy tops left over
carrot
garlic clove, several bruised
12 ounces wide egg noodles
1 12 oz. can corn, no salt added, drained
1 white onion, chopped
salt and pepper, to taste


Cut wings off carcass and cut up the remaining bird as you would a chicken for frying. Place the carcass pieces and any left over peelings & parings into a stock pot and fill with water. Add garlic cloves. Fill the stock pot with water and bring to a boil. Reduce heat to a simmer and let it cook until the liquid is reduced by 1/3. Remove from heat to cool cover and refrigerate overnight. The next day remove the congealed fat from the top of the broth. Drain the contents through a collander into another large pot. Return the broth to the stock pot. Go through the collander and remove vegetable & garlic pieces and discard. Next, go through the turkey remnants and pull out all the meat and add to the stock pot. Add any left over vegetables, carrots, celery, corn, green beans and the onion to the pot. There should be *just* enough liquid to cover the contents. Place over heat and bring to a boil. While you're waiting, cook the egg noodles per package directions and drain. Simmer the soup just long enough to cook the carrots. Add 2 quarts of water, egg noodles and left over gravy. Adjust seasonings (salt & pepper). Stir well, let simmer long enough to heat noodles and serve.

Nutrition Facts
Amount Per Serving: Calories 168 - Calories from Fat 13
Percent Total Calories From: Fat 8%, Protein 14%, Carbohydrate 78%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 27mg, Sodium 113mg, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 5350 units, Vitamin C 11 units, Calcium 0 units, Iron 2 units


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TURTLE SOUP #1

8 servings

3 pounds turtle, meat
3 1/2 quarts water
2 onions, chopped fine
1 stalk celery, chopped fine
1/2 bay leaf
2 sprigs parsley, chopped
6 cloves
1 teaspoon sugar
1 cup canned tomatoes
3 tablespoons butter
salt and pepper, to taste


Cut meat from bones, set aside, reserve bones and gristle. Add onions, celery, bay leaf, parsley, cloves, sugar, tomatos, bones, gristle and salt and pepper to water; heat to boil. Simmer covered for 1 hour. Meanwhile, cut meat in 1/4-inch dice and brown in butter. Strain broth and discard bones and vegetables. Add browned meat and drippings. Simmer for 20-30 minutes until meat is done and broth is richly flavored. Do not overcook. Serve hot.

Nutrition Facts
Amount Per Serving: Calories 94 - Calories from Fat 43
Percent Total Calories From: Fat 46%, Protein 8%, Carbohydrate 46%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 3g, Cholesterol 12mg, Sodium 341mg, Total Carbohydrate 11g, Dietary Fiber 1g, Sugars 0g, Protein 2g, Vitamin A 566 units, Vitamin C 17 units, Calcium 0 units, Iron 1 units


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TURTLE SOUP #2

1 servings

1 1/2 quarts strained chicken broth
1 pound turtle, meat
3 tablespoons chicken fat
1 onion, chopped
1 tablespoon parsley
6 slices bacon, thin
salt and pepper, to taste


Prepare rich chicken broth with salt only. Strain. Cut turtle meat in small dice. Brown slowly in chicken fat. Add chopped onion; saute until onion is tender. Add meat, onion, seasonings and any fat to chicken broth. Bring to a boil and simmer for 10 minutes. Serve with parsley sprinkled on each bowlful and a paper-thin slice of lemon floated on top.

Nutrition Facts
Amount Per Serving: Calories 728 - Calories from Fat 514
Percent Total Calories From: Fat 71%, Protein 15%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 57g, Saturated Fat 18g, Cholesterol 64mg, Sodium 10713mg, Total Carbohydrate 27g, Dietary Fiber 1g, Sugars 0g, Protein 27g, Vitamin A 721 units, Vitamin C 31 units, Calcium 0 units, Iron 3 units


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TUSCAN BEAN SOUP

8 servings

2 slices lean, chopped bacon
2 tablespoons olive oil
1 carrot, chopped
1 stalk celery, chopped
1 onion, chopped
1 tablespoon flour
2 tablespoons tomato paste
3 cups beef broth
3 cups water, or bean juice as needed
2 cups cooked navy or pinto beans



In large pot, cook the bacon until crisp. Pour off the fat and add olive oil and cook the carrot, celery and onion until slightly soft. Stir in flour and tomato paste. Add beef broth, bean juice/water, rosemary, parsley, garlic, salt and pepper. Simmer slowly until the vegetables are tender, adding water as needed. Add macaroni and cook until tender, stirring frequently, as it sinks and sticks. Add water, if needed. Add the beans and heat through. Taste for adequate seasoning. If soup is not thick, puree one third of it and return the puree to the pot. Serve soup with a bowl of grated cheese.

Nutrition Facts
Amount Per Serving: Calories 132 - Calories from Fat 49
Percent Total Calories From: Fat 37%, Protein 16%, Carbohydrate 47%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 2mg, Sodium 622mg, Total Carbohydrate 15g, Dietary Fiber 2g, Sugars 0g, Protein 5g, Vitamin A 2780 units, Vitamin C 13 units, Calcium 0 units, Iron 2 units


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VEGETABLE BURGER SOUP

1 servings

1/2 pound ground beef
2 cups water
16 ounces canned stewed tomatoes, low salt
1 8 ounce tomato sauce
1 10 oz. package frozen mixed vegetables
1/4 cup dry onion soup mix
1 teaspoon sugar


In large saucepan, brown ground beef. Drain off excess fat. Stir in water, stewed tomatos, tomato sauce, vegetables, onion soup mix and sugar. Bring to boiling. Cook and simmer 20 minutes.

Nutrition Facts
Amount Per Serving: Calories 930 - Calories from Fat 306
Percent Total Calories From: Fat 33%, Protein 30%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 34g, Saturated Fat 13g, Cholesterol 193mg, Sodium 5129mg, Total Carbohydrate 86g, Dietary Fiber 8g, Sugars 0g, Protein 70g, Vitamin A 19182 units, Vitamin C 102 units, Calcium 0 units, Iron 13 units


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VEGETABLE CHEESE SOUP

1 servings

3 cups water
3 chicken bouillon cubes
1/2 cup celery, chopped
1/4 cup onion, chopped
1 cup broccoli, chopped
6 cups milk
9 tablespoons cornstarch
1 pound cubed velveeta cheese



Dissolve bouillon cubes in water and bring to boil. Add celery, onions and broccoli, reduce heat and simmer until vegetables are tender, not mushy. Mix milk and cornstarch, a little at a time, and stir until all cornstarch is dissolved. Gradually add milk mixture to soup and stir constantly. Then add cheese cubes, stirring only until cheese is melted. Do not boil, as soup may curdle.

Nutrition Facts
Amount Per Serving: Calories 2752 - Calories from Fat 1457
Percent Total Calories From: Fat 53%, Protein 21%, Carbohydrate 26%
Totals and Percent Daily Values (2000 calories): Fat 162g, Saturated Fat 101g, Cholesterol 491mg, Sodium 11509mg, Total Carbohydrate 181g, Dietary Fiber 2g, Sugars 0g, Protein 143g, Vitamin A 7481 units, Vitamin C 103 units, Calcium 0 units, Iron 6 units


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VEGETABLE SOUP

8 servings

8 cups chicken broth, see recipe
1/3 cup olive oil
1/4 cup chopped parsley
4 each garlic cloves
1/4 pound pancetta, or unsmoked bacon
3 cups shredded cabbage
1 each onion, finely chopped
2 each carrots, finely chopped
1 stalk celery, finely chopped
1 each potato, peeled, chopped
2 each zucchini, finely chopped
1 each chopped large tomato
1/4 pound mushroom, finely chopped
1/4 pound string beans, finely chopped
4 each prosciutto, pieces of rind
1 salt, to taste
1 pepper, to taste
1/2 cup grated Parmesan cheese


There are as many versions of vegetable soup in Italy as there there are cooks. Pancetta - Pancetta is the same cut of pork as bacon. It is cured with salt and is not smoked. It comes rolled up like a large salami. Widely used in Italian cooking, especially in Emilia-Romagna, it is vital to many dishes. If available, buy a large quantity. Cut into several pieces and freeze it. You can substitute domestic bacon for pancetta. It must be blanched in boiling water for two three minutes to reduce the smoky flavour. Fresh side pork can also be used. I'll be posting several recipes over the next while that call for pancetta, so if you can find some, it won't go to waste. Prepare chicken broth (see my previously posted recipe). Heat oil in a large saucepan. Add parsley and garlic. Saute over medium heat. Before garlic changes colour, add pancetta. Saute until lightly browned. Stir in cabbage. Cover and cook 1 to 2 minutes. Add remaining vegetables to saucepan. Cover and cook about 5 minutes. Add broth and water, if using, and prosciutto rind or ham shank. Cover and reduce heat. Simmer 40 to 50 minutes. Remove half the vegetables with a slotted spoon. Place in a blender or food processor and process until smooth. Return to saucepan. Season with salt and pepper. Serve hot with Parmesan cheese sprinkled over top. Makes 8 to 10 servings. VARIATION: Toast about 20 thick slices of Italian bread. Place 2 slices in each soup bowl and sprinkle generously with Parmesan cheese. Ladle soup into bowls. Serve with additional Parmesan cheese.

Nutrition Facts
Amount Per Serving: Calories 288 - Calories from Fat 153
Percent Total Calories From: Fat 53%, Protein 17%, Carbohydrate 30%
Totals and Percent Daily Values (2000 calories): Fat 17g, Saturated Fat 4g, Cholesterol 13mg, Sodium 2078mg, Total Carbohydrate 22g, Dietary Fiber 2g, Sugars 0g, Protein 12g, Vitamin A 5775 units, Vitamin C 44 units, Calcium 0 units, Iron 3 units


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VEGETABLE SOUP WITH TILSIT TOAST

6 servings

4 cooked, sliced, diced bacon
1 pound mixed vegetables, fresh or frozen chopped
5 cups beef broth
6 slices white or whole wheat bread
tilsit cheese, shredded
fresh parsley, chopped for garnish


Cook diced bacon in 3 quart saucepan 3-4 minutes or until crisp. Add vegetables such as carrots, cauliflower, broccoli and peas. Add beef broth. Cover and bring to a boil. Uncover and simmer 5-10 minutes or until vegetables are tender. Season to taste with salt and pepper and ladle into 6 heatproof bowls. Float 1 slice white or whole wheat toast in each and sprinkle each slice with shredded tilsit. Broil briefly until cheese is golden brown. Sprinkle with chopped fresh parsley.

Nutrition Facts
Amount Per Serving: Calories 146 - Calories from Fat 39
Percent Total Calories From: Fat 26%, Protein 21%, Carbohydrate 53%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 6mg, Sodium 1009mg, Total Carbohydrate 19g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 3858 units, Vitamin C 5 units, Calcium 0 units, Iron 2 units


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VELVET VEGETABLE SOUP

6 servings

1 bunch broccoli, 4 cups roughly chopped
1 cup onion, chopped
1 baking potato, scrubbed & diced
3 cups low sodium chicken stock, (Herb-Ox)
2 tablespoons olive oil
1 stalk celery, chopped
1 carrot, chopped
salt
pepper
1/2 teaspoon thyme
tarragon


Saute onions, carrots and celery in large pot with oil. Saute until translucent, then carmelized (turns light brown. Add chopped vegetables, water to cover vegetables. Add chicken packets, stir in thyme, and pepper and bring to boil. Lower heat and simmer for 30-45 minutes.

Place in blender a cup or so at a time. Puree each batch and empty into large bowl. Rinse pot, replace soup mixture and again bring to simmer again for a few minutes, stirring occassionally.

Note: At this stage, we allow the mixture to sit until it cools slightly and divide the soup into 3 equal portions. The soup freeezs excellently and we do that with 2 of the portions.

Variations: Place the basic soup into a pot. Simmer and bring to a boil. Add a quarter cup of milk either regular or skimmed) and bring to boil again. To add texture to the mix, add diced potatoes and carrots. *Serve with a pinch of dried tarragon*. A a dollop of no fat yogurt adds additional smoothness.

If desired, substitute 1/2 cup of cooked fucilli instead of the potato. You may also substitute frozen corn or peas.

Nutrition Facts
Amount Per Serving: Calories 169 - Calories from Fat 56
Percent Total Calories From: Fat 33%, Protein 14%, Carbohydrate 53%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 389mg, Total Carbohydrate 23g, Dietary Fiber 3g, Sugars 0g, Protein 6g, Vitamin A 4762 units, Vitamin C 88 units, Calcium 0 units, Iron 2 units


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WEIGHT WATCHERS SOUP

1 servings

1 V-8 juice
1 V-8 can water
1 pound ground beef
1/2 head cabbage
3 beef bouillon cubes
1 package frozen mixed vegetables


Brown hamburger. Shred or chop cabbage. Add cabbage to hamburger. Add V-8 juice and 1 can water. Add bouillon cubes and mixed vegetables. Simmer, for about 2 hours until cabbage is tender.

Nutrition Facts
Amount Per Serving: Calories 1137 - Calories from Fat 560
Percent Total Calories From: Fat 49%, Protein 41%, Carbohydrate 9%
Totals and Percent Daily Values (2000 calories): Fat 62g, Saturated Fat 24g, Cholesterol 383mg, Sodium 2994mg, Total Carbohydrate 26g, Dietary Fiber 4g, Sugars 0g, Protein 118g, Vitamin A 632 units, Vitamin C 215 units, Calcium 0 units, Iron 13 units


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WHITE BEAN, CHARD AND PANCETTA SOUP

6 servings

1/4 pound pancetta, (Italian bacon) finely diced
1 onion, finely diced
1 carrot, finely diced
2 stalks celery, thinly sliced
1 teaspoon garlic, finely minced
1 cup dried white beans
4 cups low-fat reduced sodium chicken broth
1 teaspoon fresh thyme leaves, chopped or 1 tsp. dried thyme
6 Swiss chard, leaves
salt and pepper, as desired
grated Parmesan cheese, as desired


PREHEAT OVEN TO 350F. Place pancetta in an oven-proof pot over medium heat and cook, stirring occasionally, for 2 minutes. Add the onion, carrot, celery and garlic and continue to cook, stirring occasionally, another 7 minutes, or until vegetables soften. Add the beans, broth and thyme. Cover tightly, place in oven. Bake for 1 1/2 hours or until beans are soft. Meanwhile, remove center stem from the chard leaves. Slice into crosswise slices 1/4-inch thick. Roughly chop the chard leaves. Add the chard to the bean mixture and replace in the oven. If the soup is looking too thick, add some water. Cook another 20 minutes. Remove the pot from the oven and add salt and pepper as needed. Serve the soup piping hot and offer grated Parmesan cheese on the side.

Nutrition Facts
Amount Per Serving: Calories 268 - Calories from Fat 50
Percent Total Calories From: Fat 19%, Protein 23%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 2g, Cholesterol 8mg, Sodium 770mg, Total Carbohydrate 39g, Dietary Fiber 4g, Sugars 0g, Protein 15g, Vitamin A 5389 units, Vitamin C 41 units, Calcium 0 units, Iron 5 units


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WINTER-WARMER SOUP

1 servings

1 Spanish onion
2 carrots
1 turnip, /swede
1 pound leek
potato
pearl barley, /rice, handful
1 cube of vegetable stock
1 teaspoon dried mixed herbs
salt and pepper, to taste
tomato puree


Fill a very large saucepan with lid, if possible 2/3 full with cold water and put it on to boil. This will take a long time, so peel and chop or slice the onion, carrots, turnip/swede and potatoes. Trim the leeks, slice down one side, and rinse them thoroughly in cold running water. Chop them into 1/2 inch rings. Stir the stock cube into the boiling water. Add all the prepared vegetables, the mixed herbs, and the pearl barley or rice as you like. Turn down the heat and simmer gently, stirring occasionally, until the potato has cooked enough to thicken the soup and all the other vegetables are tender, but still recognizable. It needs about 40 minutes. Add more water if required, a little at a time. Adjust flavor with salt and pepper, and tomato puree if liked.

Nutrition Facts
Amount Per Serving: Calories 730 - Calories from Fat 22
Percent Total Calories From: Fat 3%, Protein 10%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1432mg, Total Carbohydrate 159g, Dietary Fiber 13g, Sugars 0g, Protein 18g, Vitamin A 41059 units, Vitamin C 147 units, Calcium 0 units, Iron 14 units


This page last updated on 28 May 2001.
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