BEEF STROGANOFF AND NOODLE SOUP

BEEF STROGANOFF AND NOODLE SOUP

Serves 4 to 6.

Note: This creamy, beefy soup is ladled onto tender bites of steak and silky egg noodles. Cognac adds some depth of flavor; if you don't have it on hand, no need to buy a bottle. To lower the cost, use less meat or mushrooms.

• 11/2 lb. boneless beef top sirloin or other grilling steak, halved lengthwise, then cut crosswise into 1/4-in. thick slices

• Salt and freshly ground black pepper

• About 2 tbsp. vegetable oil, divided

• 1/4 c. (1/2 stick) unsalted butter, divided

• 11/2 lb. mushrooms, thickly sliced

• 3 tbsp. flour

• 4 c. beef stock

• 2 tbsp. Cognac (a brandy), optional

• 1/2 c. heavy cream

• 4 oz. wide egg noodles

• 1 c. sour cream

• 1 tbsp. chopped fresh dill

Directions

Season steak with salt and pepper to taste. In a large pot, heat 1 tablespoon oil over high heat. Add steak, in two or three batches, and sauté until just browned but still rare inside, about 1 minute per side, adding oil as needed between batches. Remove with a slotted spoon to a warm plate. Set aside and keep warm.

Gradually whisk in stock, then Cognac; bring to a boil. Reduce heat and simmer, stirring often, until soup is slightly thickened and flavors have blended, about 15 minutes. Gradually whisk in cream and mustard; simmer for 5 minutes. Do not let boil.

Meanwhile, in a large pot of boiling salted water, cook noodles until tender to the bite, 6 to 8 minutes. Drain, transfer to a bowl, add remaining butter and toss to coat. Season with salt and pepper to taste. Keep warm.

In a bowl, whisk together sour cream and dill. Divide beef and noodles among heated bowls and top with soup. Top each with a dollop of dilled sour cream.

Nutrition information per serving of 6:

Calories540Fat32 gSodium180 mg

Protein41 gCholesterol155 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 5 lean meat, 4 fat.

EASY CHIPOTLE CHICKEN SOUP

Serves 6.

Note: Chipotle chiles are smoked jalapeños, often found canned in a vinegary tomato sauce called adobo. Look for them in the Mexican aisle of your grocery store. Freeze leftover chiles by dropping them by spoonfuls onto parchment-lined baking sheets and freezing until solid. Then transfer to freezer bags.

• 4 garlic cloves, thinly sliced

• 1 to 2 chipotle chile peppers in adobo sauce, minced (see Note)

• 1/2 tsp. freshly ground black pepper

• 2 cans (14 to 19 oz. each) chickpeas, drained and rinsed

• 3 c. shredded cooked chicken

• 1/4 c. chopped fresh cilantro

• 1 avocado, diced

• Crispy tortilla strips (see below)

• 1 lime, cut into 6 wedges

Directions

Ladle into heated bowls and garnish with cilantro, avocado, tortilla strips and lime wedges. Diners may squeeze the lime over their soup, if they desire.

To make crispy tortilla strips: Cut 6-inch corn tortillas in half, then crosswise into matchstick strips. Put vegetable oil in a pan to 3/4 -inch, and place over medium heat until it reaches 350 degrees. Fry tortilla strips in several batches until crisp and lightly golden, about 30 to 45 seconds. Remove and drain on paper towels. Season with salt. Cool and use within 3 hours.

Nutrition information per serving:

Calories380Fat13 gSodium440 mg

Carbohydrates35 gSaturated fat3 gCalcium83 mg

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 31/2 lean meat, 1/2 fat.

COCK-A-LEEKIE

Serves 6.

Note: The basic leek and potato soup is enhanced by the addition of chicken, for a more filling meal.

• 1 whole chicken (about 3 lb.), rinsed and cut into 8 pieces

• 1 carrot, quartered

• 1 rib celery, quartered

• 10 whole black peppercorns

• 1 bay leaf

• 1/2 tsp. dried thyme

• 1 lb. boiling potatoes, peeled and diced

• 2 leeks, white and light green parts only, sliced

• 1/2 c. half-and-half

• 2 tsp. freshly squeezed lemon juice

• Pinch cayenne pepper

• Salt and freshly ground black pepper

• 2 tbsp. minced fresh chives

Directions

In a large pot, combine chicken, onion, carrot, celery, peppercorns, bay leaf, thyme and stock. If chicken isn't immersed, add water or stock to cover.

Bring to a boil over medium-high heat. Partially cover, reduce heat to low and simmer gently until juices run clear when chicken is pierced, about 45 minutes. Skim the soup if any scum develops on the surface.

Strain the stock and discard all solids. Skim the surface of the stock and remove fat, if desired. Return stock to the pot and bring to a simmer over medium heat. Add potatotes and leeks; simmer until potatoes are tender, about 20 minutes.

Using an immersion blender, pulse the soup in 3 or 4 quick spurts to partially blend it, leaving it chunky (or process half the soup in food processor or blender in batches, then return to the pot).

Return chicken to the pot and stir in cream; reheat over medium heat, stirring often, until steaming. Do not let boil. Stir in lemon juice, cayenne, nutmeg and salt and black pepper to taste. Ladle into heated bowls and garnish with chives.

Nutrition information per serving:

Calories300Fat10 gSodium160 mg

Protein30 gCholesterol78 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 31/2 lean meat.

THAI HOT-AND-SOUR SHRIMP AND LEMONGRASS SOUP

Serves 6 to 8.

Note: The wild lime leaves, chiles and lemongrass are present only to flavor the soup, not to be eaten. The wild lime leaves are in Asian markets or with herbs in some supermarkets. Substitute grated zest of 1 lime. For lemongrass (often in the herb section), smash the pieces with the back of a knife to release the essential oils and aroma).

• 8 wild lime leaves (see Note)

• 4 small serrano or other hot green chile peppers, seed and quartered lengthwise

• 1 thumb-sized knob ginger root, thinly sliced

• 1 stalk lemongrass, cut into 2-in. sections and bruised (see Note)

• 1 tbsp. packed light brown sugar

• 12 oz. medium shrimp, peeled and devined

• 8 oz. mushrooms, thinly sliced

• 1/4 c. freshly squeezed lime juice

• Salt

Directions

Remove from heat and stir in lime juice. Taste and adjust seasoning with sugar, fish sauce, lime juice and salt, if necessary. Ladle into heated bowls.

Nutrition information per serving of 8:

Calories65Fat1 gSodium365 mg

Carbohydrates5 gSaturated fat0 gCalcium21 mg

Protein9 gCholesterol40 mgDietary fiber0 g