SOUR CREAM AND WILD RICE SOUP

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Soups Low-fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–POACHING INGREDIENTS—–
2 Chicken Breasts — excess fat
-and skin removed
1 qt Water
1 Onion — quartered
1 Carrot — cut in large chunks
1 Celery Rib — cut in half
1 Bay Leaf
10 Black Peppercorns — whole
Salt to taste
—–SOUP INGREDIENTS—–
1 t Olive Oil
1 lg Red Onion — thinly sliced
2 md Celery Ribs — thinly sliced
3 lg Carrots — peeled and shredded
4 Garlic Cloves — chopped
2 c Mushrooms — sliced
1/4 c Flour
Salt
Black Pepper — freshly ground
1 c Evaporated Skim Milk
1 c Sour Cream Substitute
1 tb Corn Starch
2 c Wild Rice — Cooked
-according to package dir
-without fat or salt
3 tb Thyme — fresh chopped

In a heavy saucepan, combine the chicken and water, bring to a boil,
reduce the heat to low and carefully skim off any scum. Add onion,
carrot, celery, bay leaf, peppercorns, and salt. Cover and simmer the
chicken for 45 minutes to one hour. Remove the chicken from the broth
and set aside to cool. Strain the remaining broth, discarding the
solids, and place in the refrigerator to chill, or use fat separator
to remove all fat from broth. When the chicken is cool enough to
handle, remove the meat from the bone and tear or shred into bite
sized pieces. Cover and refrigerate until needed.
Meanwhile, in a large saucepan, heat the olive oil until sizzling,
add the onions, celery, carrots and garlic and cook over medium high
heat for about 5 minutes. Lower the heat to medium, add the mushrooms
and cook for 5 minutes more. Add the flour, salt and pepper and stir
to combine, cooking for 2 minutes. Add the chicken stock (remove the
fat that has accumulated at the top of the stock) and the evaporated
skim milk. In a small bowl, whisk together the sour cream and the
cornstarch. Add to the soup, stirring until thickened and heated
through. Add the cooked rice, shredded chicken and thyme, stirring
until thick and bubbly. Serve at once.

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Taco Soup

Recipe By : Harper Family Cookbook, via Gail Haddock
Serving Size : 8 Preparation Time :0:00
Categories : Soups Beef
Main Dishes Portuguese
Thai Venison
Polish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Ground Beef
1/2 tsp Garlic
1 large Onion
16 oz Tomatoes — 1 can
16 oz Tomato Sauce — 1 can
4 oz Green Chiles — 1 can
1 Thick and Chunky Salsa — (16 oz) 1 jar
16 oz Pinto Beans, canned — 1 can
16 oz Pinto Beans with Chile Sauce — 1 can
16 oz Kidney Beans — 1 can
1 pkg Taco Seasoning Mix
3 cups Water
Cheddar Cheese — grated/garnish
Tortilla Chips — taco-flavored/garnis
Sour Cream — for garnish

Brown ground beef with onion and garlic. Add remaining ingredients and
simmer. Serve with grated Cheddar Cheese, taco-flavored tortilla chips,=
and sour cream, if desired.

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Nutr. Assoc. : 0 0 0 0 0 0 4510 0 1325 0 0 0 0 0 0

Clyde’s Chili

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 tablespoons Oil — cooking
2 Onions
3 pounds Beef — coarse grind
2 tablespoons Worcestershire sauce
3 Garlic cloves
4 tablespoons Red chile,hot — ground
4 tablespoons Red chile,mild — ground
2 teaspoons Cumin
1 teaspoon Oregano,dried — pref. Mexican
2 teaspoons Salt
16 ounces Kidney beans
15 ounces Chili sauce

1. Heat the oil in a Dutch oven or heavy 5-quart saucepan over medium heat. Add
the onions and cook until they are translucent.~ 2. Add the beef to the pot
with the onions. Break up any lumps with a fork and cook, stirring
occasionally, until the meat is evenly browned. Add the Worcestershire sauce
and garlic and cook for 3 minutes.~ 3. Stir in the ground chile, cumin,
oregano, and salt and cook, uncovered, for 5 minutes.~ 4. Add the beans and
chili sauce and simmer, uncovered, for 1 hour. Taste and adjust seasonings.~

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Lemon Refrigerator Cookies

Recipe By : Marie Tehas (adapted)
Serving Size : 60 Preparation Time :0:00
Categories : Cookies Desserts
Refrigerator Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup butter
2 1/2 cups sugar
2 eggs — beaten
1 tablespoon lemon rind — grated
2 tablespoons lemon juice
3 1/2 cups flour
1 tablespoon baking powder
1 3/4 cups coconut

Beat butter until soft and gradually add the sugar. Blend until creamy. Beat in
eggs, lemon rind and juice; stir in coconut. Mix together flour, baking powder
and salt. Stir this into butter mixture; mix well.

Form the dough into a 2″ roll on a piece of foil or waxed paper in which you ca
n wrap it securely. Chill the dough for 4-12 hours.

Slice cookies approximately 1/4 inch thick and place on cookie sheet. Bake at 4
00° for 8-10 minutes. Or drop by teaspoonfuls onto cookie sheet and bake.

Makes 5 dozen.

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NOTES : Adapted from recipe for Butterscotch Refrigerator Cookes from Tim Green
(TimGreen@ix.netcom.com)

CARROT SOUP WITH CORIANDER

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Carrots
1 Potato
3 oz Unsalted butter
1 sm Onion, peeled and diced
1 tb Chopped garlic
1 t Ground coriander
4 c Chicken broth
1/2 ts Sugar
1/4 ts Salt
2 c Milk
Freshly ground black pepper
2 tb Dry sherry (or 3)
1/2 c Sour cream
1/4 c Chopped fresh cilantro

Peel the carrots and cut crosswise into 1/2 inch
pieces (about 5-6 cups). Peel the potato and cut into
small cubes (about 1 1/2 cups).

In a large saucepan over medium-low heat, melt the
butter. When hot, add the onion and suate while
stirring occasionally, until translucent, 5-6 minutes.
Add the garlic and saute while stirring until
beginning to change color, 20-30 seconds. Add the
carrots, potatoes, and coriander and saute, stirring a
couple of times, for about 2-3 minutes. Add te chicken
broth, sugar and salt and, over medium heat bring to a
simmer, lower the heat, cover partially and continue
simmering until vegetables are soft when pierced with
the point of a knife, about 20-25 minutes.a food
processor with its metal blade attached, or a blender,
process the vegetables in small batches, with their
broth, until a smooth puree (soup may be made ahead to
this point; cover and refrigerate). Return to the
saucepan and add the milk and pepper to taste. Place
over medium heat and heat almost to a boil. taste for
seasoning and adjust as necessary. If too thick, add
more milk. Just before serving, stir in the sherry to
your taste.

To serve: ladle into warm soup bowls. Top each bowl
with 1-2 spoonfuls sour cream and a generous
sprinkling of chopped cilantro. Submitted By RHOMMEL
On WED, 15 NOV 1995 172444
~0500

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Italian Bulgur Soup

Recipe By : Lynn Fischer, Healthy Indulgences (1995)
Serving Size : 6 Preparation Time :0:30
Categories : Soup Low Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Vegetable oil spray
1 1/2 cups summer squash
10 ounces lima beans
1 yellow onion — chopped
1/2 cup bulgur — coarse or medium
3 tablespoons chopped parsley
3 cloves garlic — finely chopped
2 teaspoons chopped fresh basil
28 ounces chopped tomatoes — canned,low-salt
undrained
1 beef bouillon cube
2 tablespoons Parmesan cheese — slivered
Freshly ground black pepper

Summer Squash: coarsely chopped summer squash (yellow zucchini) or crookneck pa
ttypan squash or diced winter squash such as butternut, zucchini.
Lightly spray a nonstick 5-quart soup pot with vegetable oil. Add the squash, l
ima beans, onion, bulgur, parsley, garlic, and basil and saute over medium heat
for 5 to 8 minutes, adding a tablespoon or two at a time of water to prevent s
ticking. Add thetomatoes, 3 cups water, bouillon cube, and bring to a boil. Red
uce the heat to very low, and simmer, uncovered, for 15 minutes. Add Parmesan c
heese and salt, if using, and pepper to taste.
[McRecipe:patH 18 Aug 96]

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Per serving: 251 Calories; 2g Fat (5% calories from fat); 14g Protein; 48g Carb
ohydrate; 1mg Cholesterol; 200mg Sodium

NOTES : Publisher: William Morrow
Lynn’s Notes: Bulgur is made of tender wheat kernels that have been steamed, dr
ied, and crushed and is available in most stores. It has a mild nutty flavor an
d texture of short-grain brown rice and when combined with vegetables, it makes
a soup a meal in itself. Nearly any kind of summer or winter squash can be use
d, and it can be more spicy if you add a few shakes of a Cajun mixture. (250 ca
l, 1.5g fat)

MAGIC LEMON PIE (CRS)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Lemon filling:
15 oz Milk — sweetened condensed
1/2 c Lemon juice
1 t Lemon zest
2 Egg yolks
Meringue:
2 Egg whites
1/4 ts Cream of tartar
4 tb Sugar
Graham cracker crust:
18 Graham cracker squares
1/4 lb Butter or margarine,
1/3 c Sugar
1/8 ts Cinnamon

Thoroughly mix crust ingredients and pack into a nine
inch pie pan. Bake at 375 degrees for 10 minutes and
put aside to cool. Reduce oven temperature to 325
degrees. In a mixing bowl, combine condensed milk,
lemon juice, lemon zest and egg yolks. Stir until
mixture thickens. Pour into cooled crust. Add cream
of tartar to the egg whites and beat until almost
stiff. Add sugar gradually, beating until stiff and
glossy but not dry. Pile lightly on pie filling. Bake
at 325 until lightly browned, about 15 minutes. Cool
thoroughly. Enjoy! Hint: try to get the crust
thickness very even and not too thick. Source: CRS file

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1 lb. hamburger
1 cup bread crumbs
1/2 cup cold water
1 egg
1 cup grated carrots
1 Tbsp. lemon juice
pinch salt
pinch pepper
1 can tomato soup
1 onion, chopped
1/2 cup brown sugar, packed
2 tsp. vinegar
1 tsp. lemon juice

Combine first 7 ingredients. Form into 1″ balls and brown in frying pan with
a small amount of oil.

Make a sauce from remaining ingredients and boil for 10 minutes. Transfer
meatballs to a casserole dish and pour sauce over top. Bake in moderate oven
for about 1 hour Serve over steamed rice.

Title: TEX-MEX CARROT SOUP
Categories: Mexican, Soups/stews
Yield: 6 servings

1 lb Carrots, sliced
1 md Onion, chopped
1 1/2 ts Ground cumin
1 ts Ground ginger
2 tb Olive or vegetable oil
1 cn (13-1/2 0z) chicken broth
1 sm Tomato, chopped
1/2 c Sour cream
1/4 c Packed cilantro or parsley
-leaves, coarsely chopped,
-OR
1/2 ts Ground coriander

This savory soup is seasoned with nutty-flavored cumin
and topped with a creamy salsa.

Prep time: 10 minutes Cool time: 10 mintes Cook time:
45 minutes

Ready to serve: 1 hour, 5 minutes.

Cilantro sprig for garnish

In large saucepan, saute cliced carrots, chopped
onion, cumin, and ginger in oil 20 minutes. Add
chicken broth and 2 cups water to saucepan. Increase
heat to high and bring to a boil. Cover and simmer
15-20 minutes until vegetables are tender. Remove
saucepan from heat and let cool slightly, about 10
minutes.

In small bowl, combine chopped tomato, sour cream and
chopped cilantro;chill until ready to serve. Place
soup in batched in food processor of blender; puree
2-3 minutes until smooth. Return to the saucepan;
over med/high heat, cook 5 minutes more, until heated
through. Ladle soup into bowls. Top with sour cream
mixture. Garnish.

Origin: May 12 th issue, Woman’s World Shared by:
Sharon Stevens.

—–

Cherry Clafouti

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Cooking spray, vegetable oil
1 c Cherries, Bing
4 ts Brandy, cherry
2 tb Flour, whole-wheat
1 1/2 tb Fructose
1/2 c Milk, evaporated, skim
2 tb Milk, evaporated, skim
1 lg Egg — beaten
1 t Vanilla
Sugar, powdered — (optional)

Preheat oven to 325F. Spray four 4 oz. ramekins or custard cups with
vegetable cooking spray. Divide cherries among prepared ramekins; sprinkle
1 teaspoon kirsch over each.
In medium-sized bowl, combine flour and fructose. Stir in evaporated skim
milk, egg and vanilla; whisk until well blended. Divide the mixture evenly
on top of cherries in ramekins.
Place ramekins in baking dish; add enough hot tap water to reach halfway
up sides. Bake 30 minutes or until edges are set but centers are still
soft. Serve warm, lightly dusted with confectioner’s sugar.

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