BLACK BEAN SOUP

1 lb dried black beans, soaked in water overnight
(or if you are making it last minute use 4 cans of black beans, drained but not rinsed
1/4 cup olive oil

1/4 lb bacon
1/4 lb Ham hocks or use you can use a left over ham bone from leftover baked ham (this can be stored in the freezer if you don't want to use it right away)
4 medium sized onions, chopped
4 cloves of garlic
3 stalks of celery including leaves
1/4 tsp ground red pepper
2 tsp cumin
12 cups of chicken broth or 2 of the large 49 1/2 oz cans
1/8 cup red wine vinegar (mom says this is the secret to it, don't skip)

Cook bacon in a separate pan until juicy (not crispy). This is just to render off some of the fat. Remove the bacon from the fat and set aside. Heat oil in large pot. It will need to be large enough to add the ham bone and still hold all the liquid. Cook celery, onion and garlic until they're soft. Add drained beans, chicken stock, pepper cumin ham hock and bacon. Bring everything to a boil then let simmer on low few hours, stirring occasionally. Remove the ham hock and set out to cool. When they have cooled enough to work with and not burn your fingers, pull the meat off the bone and return the meat to the pot. Add red wine vinegar. Stir to combine.

This is great served with cornbread. I like to top it with low-fat sour cream. You can also use salsa, cilantro and fresh diced tomatoes.

KRISTI'S HOME STYLE CHILI

INGREDIENTS
2 LBS ground beef (may use ground turkey or 1/2 pork sausage and 1/2 ground beef)
One 29-ounce can tomato sauce
One 29-ounce can kidney beans with liquid (or black beans)
1 cup diced onion (1 medium onion)
1/2 cup diced green chile (about 2 chiles)
1/3 cup diced celery
1 cup diced bell pepper
3 medium tomatoes, chopped (may use fresh or canned)
2 tsp cumin powder
3 tbsp chili powder
1 1/2 tsp black pepper
2 tsp salt
2 cups water

For serving:
chopped fresh lettuce
chopped fresh tomatoes
Fry Bread (if making Navajo tacos)

DIRECTIONS
1. Brown the ground meat in a skillet over medium heat.  Drain off the fat.
2.  Using a fork, crumble the cooked meat into pea-sized pieces.
3.  In a large pot, combine the meat plus all of the remaining ingredients, and bring to a simmer over low heat.  Cook, stirring every 15 minutes, 2 to 3 hours.

When ready to serve, top with a pile of fresh chopped lettuce and tomatoes and serve.  This is also delicious with fry bread.

Makes about 12 servings

CROCK POT LEMON RICE SOUP

INGREDIENTS
5 cups Chicken Broth
1/4 cup fresh lemon juice
3 egg yolks
3/4 cup brown rice or barley
Salt and Pepper to taste

DIRECTIONS

Cook broth and rice in crock pot on high for 3 hours or until rice is fully cooked.

Whisk egg yolks and lemon juice in separate bowl.

Mix one cup of broth from the crock pot and slowly at it to the bowl of egg yolks and lemon juice. Be sure to continuously stir while your adding broth.

Add the ingredients from your bowl into your crock pot, continuously stirring

Cover and cook on low for approximately 10 minutes

Add salt and pepper to your liking

GREEK CHICKEN LEMON RICE SOUP

INGREDIENTS
6 cups low-sodium chicken broth
3/4 cup long-grain white rice
2 cups cooked chicken, diced (a rotisserie chicken works great for this)
2 large eggs, at room temperature
2/3 cup fresh lemon juice (do not use bottled)

DIRECTIONS

• Add broth and rice to a large saucepan. Bring to a boil.
• Reduce heat to a simmer, cover, and cook 15 minutes or until rice is cooked.
• Add chicken to pot.
• Remove soup from heat and cover.
• In a separate bowl, whisk lemon juice into eggs until frothy.
• Ladle out about 1 cup hot broth from soup pot and slowly whisk it into the eggs, whisking continually.
• Slowly stir the warmed eggs into the pot of soup.
• Serve immediately.

Sweet Pepper-Potato Chowder with Salad Savoy

Ingredients:
1/2 - 1 TBSP Olive Oil
8 medium sized potatoes, cubed
2 medium size carrots, sliced
2 celery stalks, sliced
1 cup sliced red pepper
1 small white or yellow onion, chopped
12 salad savoy leaves, torn
3/4 tsp salt
1/2 TBSP garlic powder
1 cup warmed diced ham (optional)

For the Roux:
2 TBSP olive oil
4 TBSP flour
2 cups 1% milk

Combine potatoes, carrots, celery, salt, and garlic powder in crock pot and cover with water.  Cook on low setting until tender (I left mine for 4 hours).  You could choose another cooking method for the potatoes, carrots, and celery - but this is what worked for me because I wanted to cook them while I was out of the house for a few hours.  You could also boil them on the stovetop, or roast them. When these have 20 minutes left, saute the onion.  When the onion turns clear, add the red pepper, and then finally for the last couple of minutes - the salad savoy.

In a large pot, prepare the roux by first heating the olive oil over medium heat.  Once the oil is heated, whisk in the flour and cook a few minutes until it forms a thick, pale colored paste.  Continuing to stir it with the wisk, slowly stir in the milk - taking care not to scald it.  Using an immersion blender, blend the milk with the roux until there are no remaining lumps.  Strain the vegetables from the crock pot, and add them to the mixture.  Also add the sauteed onion, red pepper, and salad savoy (setting aside about 1/3 of the salad savoy to add later).  Blend the mixture until smooth and creamy.  Add remaining salad savoy and stir.  Serve immediately.

*If desired, add diced pieces of ham

BROCCOLI CHEESE SOUP

Ingredients:

1/3 cup SOS Mix

1 1/4 cups cold water

1/3 cup fresh or frozen broccoli

1 cup cheese, grated

Directions:

Combine SOS Mix with water until well blended. Cook and stir on stove top or in microwave untilthickened. Add broccoli and grated cheese. Stir and heat thoroughly.

Yield:

2 Servings.

Soups or Sauce (SOS) Mix

Ingredients:

2 cups powdered non-fat dry milk

3/4 cup cornstarch

1/4 cup instant chicken bouillon (regular or low sodium)

2 Tbsp dried onion flakes

2 tsp Italian seasoning (optional)

Directions:

Combine all ingredients and store in a tightly sealed container.

Yield:

Equal to 9 (10.5) cans of cream soup.

To substitute for 1 can of cream soup:

1. Combine 1/3 cup of dry mix with 1 1/4 cups of cold water. Whisk until well blended.

2. Cook and stir on stove top or in microwave until thickened

3. Add thickened mixture to casseroles as you would a can of soup.

White Bean Soup w/Spinach, Leeks and Couscous

Ingredients

2 tsp olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp dried mint leaves

2-3 tsp ground cumin

4 (16 oz) cans fat-free, reduced-sodium chicken broth

2 (16 oz) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp fresh lemon juice

salt and pepper to taste

1/4 cup chopped parsley

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and sauté until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes. Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper.Remove bay leaf. Garnish with parsley and serve immediately.

Makes 8 servings

Nutritional info per serving:170 calories, 2.5 g total fat (0g sat fat), 30 g carbohydrate, 8g protein, 7g dietary fiber, 520 mg sodium.

Source: American Instute for Cancer Research

AROMATIC ROASTED CAULIFLOWER SOUP

Ingredients:

3 cups frozen cauliflower florets

1 cup frozen broccoli florets

1 tablespoon Garam Masala (indian spice mix*)

1/2 tsp kosher salt or to taste

1/2 tsp cracked black pepper

1/2 tablespoon oil

2 cups water

1 cup plain yogurt

1/4 tsp salt or to taste

1/black pepper or to taste

Toss cauliflower and broccoli with olive oil, garam masala, salt and pepper. Roast at 400 degrees for about 15 to 20 minutes. Add 1 1/2 cups of water half way through the roasting process to create steam and to finish cooking the vegetables. Once vegetables are cooked, move into a sauce pan and puree to a smooth texture adding the last 1/2 cup of water to get to desired consistency. Fold in yogurt and adjust seasoning to taste. Serve warm or chilled.

Garnish with small florets of cauliflower lightly roasted and toss with finely chopped parsley.

*To make your own Garam Masala, mix the following and store in an airtight container:

• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground pepper
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg

Nutritional info Per serving:

Calores: 54

Total fat: 1.4g

Cals from fat: 22%

Protein: 4g

Carbohydrates: 7g

Cholesterol: 1mg

Dietary Fiber: 2g

Sodium: 310 mg

Source: The Culinary Institute of America

LENTIL TOMATO SOUP

1 Tbsp butter
1/2 cup chopped onion
1 garlic clove, minced
1-1/2 cupse dried lentils
5 cups water
2 tsp salt
1/8 tsp pepper
2 tsp sugar
1/4 tsp dried leaf oregano
1/4 tsp dried leaf basil
1 Tbsp chopped fresh parsley
16 oz can diced tomatoes - undrained
3 Tbsp tomato paste
Parsley for garnish

Sort and rinse lentils. Saute onion and garlic in butter until onion is tender but not browned. Add rinsed lentils, water, salt, pepper, sugar, oregano, basil, and parsley. Bring to a boil, pressure on high for 20 mins. Natural release. Add diced tomatoes and tomato paste, stir well. Garnish each bowl with a parsley sprig, if desired.

Recipe contributed by Ben Matz
Source: www.chefbrad.com Brad E. Petersen AJune 2007

10-MINUTE CORN CHOWDER

Serves: 4 as a side, 2 as an entree.  

I recommend doubling it!

Prep time: 10 minutes
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
1 tsp Oil

1/2 yellow onion, chopped
1 tsp Garlic, minced
4 Tbsp All purpose flour
3 cups Milk, nonfat
2 tsp Mustard
1/4 tsp Thyme, dried (or more to your preference)
2 cups Corn, frozen kernels
4 Tbsp Cheddar cheese, shredded, reduced fat
Black pepper to taste

1. Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic for about 2 minutes.
2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.

*OPTIONAL STEP :  Use an immersion blender to puree some or all of the soup.  This will make it a creamier soup instead of slightly chunky.
4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: Courtesy of the Food and Health Communications, Inc.

Nutritional information per Serving:
Calories: 210
Total Fat: 3g
Sat Fat: .5g
% of Calories from Fat: 13%
Protein: 12g
Carbohydrates: 37g
Cholesterol: 5mg
Dietary Fiber: 3g
Sodium: 170mg

ASPARAGUS SOUP

Ingredients:

1 Tbsp Olive Oil

1 Sm Leek, cleaned and sliced

1 Sm Onion, chopped

3 Med russet potatoes, peeled and cubed

2 lbs fresh asparagus, cut into 1" pieces

6 cups low sodium, low-fat chicken stock

1 Tbsp Lemon Pepper Seasoning Blend

1 Tbsp fresh lemon juice

10 teaspoons low-fat sour cream (to garnish each serving)

In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.

Add potatoes and asparagus, reserve 10 tips for garnish Saute for 5 minutes.

Add stock and simmer until potatoes are tender, about 20 minutes.

Working in batches, puree cooled soup in blender or food processor until smooth.

Return soup to saucepan and stir in lemon pepper seasoning blend and lemon juice.

Blanch reserved asparagus tip.

Ladle soup into bowls, lay asparagus tip on top, garnish with sour cream.

Source: Recipe courtesy of Mrs. Dash.

SWISS CHARD STRACCIATELLA SOUP

6 cups low-sodium chicken broth

3 garlic cloves, minced

1 pound (6-8 stems with leaves) Swiss chard, very thinly sliced

2 tablespoons freshly grated Parmesan, plus more for serving

2 large eggs, beaten

Salt and pepper, to taste

Combine broth and garlic in a large saucepan and bring to a boil

over medium-high heat. Add the chard, cover, reduce the heat to

medium, and cook until the chard is tender, about 8 minutes.

Stir in the Parmesan and simmer for 1 minute. Beat the eggs in

a small bowl. Bring the soup to a boil. With a fork, gradually stir

the eggs into the soup. Cook briefly, stirring constantly with a

fork until threads appear, less than 1 minute. Season with salt,

pepper, and Parmesan.

*Adapted from Andrea Chesman’s Garden-Fresh Vegetable Cookbook