WILD RICE AND WINTER VEGETABLE SOUP

Serves 4 to 6.

• 1 tbsp. butter or vegetable oil

• 1/2 c. peeled, diced boiling potatoes

• 1/2 c. peeled, diced turnips

• 1/2 c. diced parsnips

• 1/2 c. peeled, diced rutabaga

• 1 medium onion, diced

• 1 clove garlic, minced

• 1 scant tsp. dried thyme

• 1 small bay leaf

• 1/4 c. wild rice

• 1/4 c. red wine

• 4 to 6 c. chicken or beef stock

• 2 tbsp. tomato paste

• Salt and freshly ground black pepper to taste

• Chopped fresh parsley for garnish

Directions

In a large saucepan heat the butter or oil and sauté the potatoes, turnips, parsnips, rutabaga, onion and garlic until the onion is soft, about 5 minutes.

Add the thyme, bay leaf, wild rice, wine, stock and tomato paste. Bring to a boil, reduce the heat, cover and simmer about 1 hour, or until the wild rice is soft and the kernels have opened. Add more stock or water if necessary. Season with salt and pepper. Serve garnished with parsley.

Nutrition information per serving:

Calories110Fat3 gSodium120 mg

Carbohydrates17 gSaturated fat2 gCalcium34 mg

Protein5 gCholesterol5 mgDietary fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 fat.

SIMPLE CHEDDAR TOASTS

Serves 4 to 6.

• 1 c. freshly grated Cheddar cheese

• 1 scant 1/4 c. milk

• Pinch of cayenne, to taste

• 1/4 c. minced parsley

• Salt and freshly ground black pepper to taste

• 8 thin slices Italian or French bread, lightly toasted

Directions

Preheat oven to 450 degrees.

In a medium bowl, stir together the cheese, milk, cayenne, parsley and salt and pepper to taste. Spread on the toasts. Arrange on a cookie sheet and bake until hot and bubbly, about 5 to 10 minutes. Serve hot with the soup or on top of the soup.

Nutrition information per serving:

Calories120Fat7 gSodium200 mgSat. fat4 gCarbs7 gCalcium122 mg

Protein6 gCholesterol20 mgDietary fiber0 g

Diabetic exchanges per serving: 1/2 bread/starch, 1/2 high-fat meat, 1/2 fat.