Quick chicken stock √
Makes about 14 cups.
Note: From "300 Sensational Soups," by Carla Snyder and Meredith Deeds.
• 16 c. store-bought chicken stock
• 2 lb. chicken parts (necks, backs, breast bones, wings, etc.)
• 2 onions, sliced
• 2 garlic cloves, crushed
• 1 carrot, sliced
• 1 rib celery, sliced
• 6 whole black peppercorns
• 3 parsley stems
• 1 bay leaf
• 1/2 tsp. dried thyme
Directions
In large stockpot, combine stock, chicken parts, onions, garlic, carrot, celery, peppercorns, parsley stems, bay leaf and thyme. Bring to a simmer over medium-low heat. Cook at a very low simmer for 45 minutes. Strain and degrease stock.
Nutrition information per 1 cup:
Calories50Fat2 gSodium150 mg
Carbohydrates4 gSaturated fat0 gCalcium10 mg
Protein6 gCholesterol3 mgDietary fiber0 g
Diabetic exchanges per serving: 1 lean meat,.
Wild Mushroom and Orzo Soup With Italian Meatballs √
Serves 6 to 8.
Note: If you decide to substitute store-bought meatballs for homemade, you may want to resize them (packaged ones tend to be large). Cut the large meatballs in half and reroll them into a ball that is better suited for a soup bowl. From "300 Sensational Soups," by Carla Snyder and Meredith Deeds.
• 2 tbsp. unsalted butter
• 2 tbsp. olive oil
• 1 large onion, minced
• 1 1/2 lb. wild mushrooms, sliced
• 1 rib celery, chopped
• 1 tsp. salt
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 6 c. beef or chicken stock
• Uncooked Italian Meatballs (see recipe; see Note)
• 1 c. uncooked orzo
• 1/4 c. minced fresh flat-leaf (Italian) parsley
• 2 tsp. freshly squeezed lemon juice
• 1/4 c. freshly grated Parmigiano-Reggiano cheese, plus more for garnish
• Freshly ground black pepper
Directions
In large pot, heat butter and oil over medium-high heat. Add onion and sauté until starting to soften, about 2 minutes. Add mushrooms, celery, salt, basil and oregano; sauté until vegetables begin to soften and mushrooms have released their liquid, about 5 minutes.
Add stock and bring to boil. Carefully add meatballs and bring back to a boil. Reduce heat and simmer until meatballs are cooked through and vegetables are tender, about 25 minutes. Increase heat to medium-high and bring soup to a boil. Stir in orzo and boil until tender, about 8 minutes. Add parsley, lemon juice, cheese, salt and pepper to taste.
Ladle into heated bowls and pass additional cheese at the table.
Nutrition information per each of 8 servings:
Calories400Fat21 gSodium1,170 mg
Carbohydrates25 gSaturated fat7 gCalcium180 mg
Protein27 gCholesterol92 mgDietary fiber4 g
Diabetic exchanges per serving: 1 vegetable, 1½ bread/starch, 3 lean meat.
Italian Meatballs √
Makes about 32 meatballs (enough for 8 servings of soup).
Note: From "300 Sensational Soups," by Carla Snyder and Meredith Deeds.
• 2 tbsp. olive oil
• 1 c. finely chopped onion
• 2 garlic cloves, minced
• 8 oz. lean ground beef
• 8 oz. lean ground veal
• 8 oz. regular or lean ground pork
• 1 egg
• 1 c. fresh breadcrumbs
• 1/4 c. freshly grated Parmesan cheese
• 1/4 c. minced fresh flat-leaf (Italian) parsley
• 2 tsp. salt
• 1 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/4 tsp. freshly ground black pepper
Directions
In a skillet, heat oil over medium-high heat. Add onion and sauté until starting to soften, about 2 minutes. Add garlic and sauté until onion is softened, about 2 minutes. Let cool for 5 minutes.
In large bowl, using your hands, combine onion mixture, beef, veal, pork, egg, breadcrumbs, cheese, parsley, salt, basil, oregano and pepper. To taste for seasoning, heat a small skillet over medium heat and fry a spoon-sized patty until no longer pink. Taste and adjust seasoning with salt and black pepper, if necessary. Roll into small meatballs about 1 1/2 inches in diameter.
Nutrition information per 4 meatballs:
Calories210Fat13 gSodium720 mg
Carbohydrates5 gSaturated fat4 gCalcium76 mg
Protein18 gCholesterol82 mgDietary fiber1 g
Diabetic exchanges per serving: ½ other carb, 2½ lean meat, 1 fat.
White Bean, Chicken and Pesto Soup √
Serves 8.
Note: Think of this as a "from the pantry" soup. Substitute any kind of canned bean or leftover meat, such as ham, pork or beef. The vinegar at the end of cooking heightens the flavor. From "300 Sensational Soups," by Carla Snyder and Meredith Deeds.
• 1 tbsp. olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 rib celery, chopped
• 1 carrot, chopped
• 1 tsp. dried oregano
• 1/4 tsp. cayenne pepper
• 6 c. chicken stock
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 cans (each 14 to 19 oz.) cannellini or white kidney beans, drained and rinsed (see Note)
• 3 c. shredded cooked chicken (see Note)
• 1/4 c. pesto (store-bought or your own), divided
• 2 tsp. white wine vinegar
• Extra-virgin olive oil
Directions
In large pot, heat oil over medium heat. Add onion and sauté until softened, about 6 minutes. Add garlic, celery, carrot, oregano and cayenne; sauté for 2 minutes.
Stir in stock, salt and black pepper; bring to a boil. Reduce heat and simmer until vegetables are softened, about 20 minutes. Add beans, chicken, 2 tablespoons pesto and vinegar; heat until steaming, about 5 minutes. Taste and adjust seasoning with salt and black pepper, if necessary.
Ladle into heated bowls and garnish each with a small dollop of remaining pesto and a drizzle of olive oil.
Nutrition information per serving:
Calories280Fat11 gSodium690 mg
Carbohydrates21 gSaturated fat3 gCalcium77 mg
Protein25 gCholesterol46 mgDietary fiber5 g
Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 3 lean meat, ½ fat.
BROCCOLI CHEDDAR SOUP √
Serves 6.
Note: If preferred, substitute 4 cups chopped fresh broccoli instead of frozen. From "Soup's On," by Valerie Phillips.
• 3 tbsp. butter
• 3 tbsp. flour
• 2 (14.5-oz.) cans (3 1/2 c.) chicken or vegetable stock
• 2 c. milk or half-and-half
• 1 large chopped onion
• 2 (12-oz.) pkg. frozen chopped broccoli, or broccoli cuts, thawed (see Note)
• 2 c. shredded Cheddar cheese
• Salt and freshly ground black pepper, to taste
• Pinch ground nutmeg
• 1/2 c. Parmesan cheese or sour cream, for garnish
Directions
Melt butter over medium heat in a 4- to 6-quart stockpot.
Sprinkle with flour and cook, stirring, for about 2 minutes, to make a roux.
Add stock, milk, onion and broccoli and stir well. Turn up the heat and allow mixture to come to a boil, stirring occasionally.
Reduce the heat to medium-low, and let mixture cook until the broccoli is tender, about 10 minutes, stirring occasionally. Remove from heat and allow to cool a few minutes. Purée until smooth in 2 batches in a stand blender, or with a hand-held blender.
Return to pot and add the Cheddar, stirring until cheese is melted. Add salt, pepper and nutmeg to taste.
Ladle into heated bowls and garnish with a heaping tablespoon of Parmesan or sour cream, if desired.
Nutrition information per serving:
Calories350Fat22 gSodium560 mg
Carbohydrates17 gSaturated fat14 gCalcium460 mg
Protein22 gCholesterol65 mgDietary fiber4 g
Diabetic exchanges per serving: ½ milk, 2 vegetable, 2 high-fat meat, 1 fat.
