Nothing is nicer on an late Fall evening than to curl up with a hot satisfying bowl of soup. Did you know that our word ‘supper’ comes from the French word meaning ‘to eat soup’? The recipes presented today are delicious and easy to prepare. They are easy to eat, too, and have the benefit of providing multiple meals to store in the freezer for busy days.
Asparagus Soup 242 calories 10.7 g fat 7 g fiber 16.3 g protein 33 carb [GF] PB This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.
One and a half pounds asparagus ½ c onion, roughly chopped 1 cup potato in 1 “ dice 5 cups chicken stock 4 oz raw chicken breast cut into 4 pieces salt & pepper per serving: 1 ½ tps Boursin cheese 4 pieces of Finn Crisp crackers 1 ½ oz Swiss cheese [1 deli slice]
Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.
To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious.
*Baked Bean Soup 285 cal 3.5 g fat 8.3 g fiber 11.4 g protein 31.8 g carbs 83.4 mg Calcium PB GF This classic is from the Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you!
1 cup baked beans, canned 1/8” slice onion, chopped 1 stalk celery, chopped ¾ cup canned diced or stewed tomatoes 1 ½ cup brown stock/beef stock dash hot sauce salt & pepper per serving: 2 lemon slices [OR squeeze of lemon juice in the soup] 1/2 hard boiled egg, sliced or diced to sprinkle on top
Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with lemon slices and egg slices as a garnish. Fast, easy, inexpensive, good.
Chicken Noodle Soup 293 calories 10.1 g. fat 20 g. protein 28 g. carbs HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal.
3 cups chicken or turkey broth 2 oz chicken white meat, diced or shredded 1 oz broken spaghetti or linguine ¼ c. white beans, drained and rinsed if canned 1.5 oz carrot, diced 1.5 oz green beans, cut into 1” pieces 1 0z Canadian or back bacon, slivered seasonings to taste: salt, pepper, dried thyme, dried sage Per serving: 1 tsp grated Parmesan cheese + generous sprinkling of parsley
Bring the broth to a simmer and cook the noodles until almost tender. If the chicken is raw, throw it in the pot to cook. Add the beans, carrot, green beans, Canadian bacon and seasonings. When heated through, ladle into bowls and top with the cheese and parsley. Yum. Yum.