Recipes for chicken soup and more

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

• 6 whole black peppercorns

• 3 parsley stems

• 1 bay leaf

• 1/2 tsp. dried thyme

Directions

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,.

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 tsp. salt

• 1 tsp. dried basil

• 1 tsp. dried oregano

• 6 c. beef or chicken stock

• Uncooked Italian Meatballs (see recipe; see Note)

• 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

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

Diabetic exchanges per serving: 1 vegetable, 1½ bread/starch, 3 lean meat.

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

• 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. 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

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

Diabetic exchanges per serving: ½ other carb, 2½ lean meat, 1 fat.

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

• 1 rib celery, chopped

• 1 carrot, chopped

• 1 tsp. dried oregano

• 1/4 tsp. cayenne pepper

• 6 c. chicken stock

• 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

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:

Carbohydrates21 gSaturated fat3 gCalcium77 mg

Protein25 gCholesterol46 mgDietary fiber5 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 3 lean meat, ½ fat.

Serves 6.

Note: If preferred, substitute 4 cups chopped fresh broccoli instead of frozen. From "Soup's On," by Valerie Phillips.

• 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)

• 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.

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:

Carbohydrates17 gSaturated fat14 gCalcium460 mg

Protein22 gCholesterol65 mgDietary fiber4 g