The season for hearty soups is upon us and so is the temptation to thicken them with good-tasting and calorific fat. Here’s your way around that: Food editor Sue Spitler has assembled enough recipes for good-tasting, healthy and low-calorie dishes to fill menus for many seasons to come.
The following three are from the collection in the second edition of her cookbook, “1,001 Delicious Soups and Stews” (Surrey Books, 2005, $19.95). This edition includes a new chapter with complete menu plans, as well as a wide variety of updated recipes for low-fat, low-carb and easily prepared dishes.
The latter include two with seafood, and one that’s vegetarian, all of them hearty enough to build a meal around.
This chowder has a lively curry flavor and bright yellow color, and takes less than half an hour to cook.
Curried Scallop Potato Chowder
INGREDIENTS
DIRECTIONS
Heat clam juice, wine or water, potatoes, curry powder and garlic to boiling in large saucepan; reduce heat and simmer, covered, 10 minutes. Add scallops; simmer until scallops are cooked and opaque, 5 to 10 minutes. Remove about half the potatoes and scallops with slotted spoon to a large bowl, keep warm.
Process remaining mixture in food processor or blender until smooth. Return mixture to pan. Stir in peas, milk and reserved potatoes and scallops. Heat until peas are tender and chowder is hot through, about 5 minutes. Do not boil. Season to taste with salt and pepper.
Makes 4 servings.
Nutrition information per serving: 251 cal., 25.6 g pro., 29.4 g carbo., 1.8 g total fat (0.2 g saturated), 49.3 mg chol., 482 mg sodium.
In Mexico, leaves from the avocado tree are used for seasoning in this favorite Oaxacan soup. This version of the dish uses a bay leaf, which is somewhat stronger in flavor.
Shrimp And Black Bean Soup
INGREDIENTS
DIRECTIONS
Finely chopped cilantro, as garnish
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions and garlic until tender, about 5 minutes.
Process onion mixture, tomatoes, and 1 can chicken broth until smooth; return to saucepan.
Add remaining 2 cans broth, water, black beans and herbs to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes, adding shrimp during last 5 minutes. Discard bay leaf and season to taste with salt and pepper.
Serve soup in bowls; sprinkle with cilantro.
Makes 6 servings (about 1 1/2 cups each).
Nutrition information per serving: 190 cal., 19.1 g pro., 27 g carbo., 1.1 g total fat (0.3 g saturated, 58.3 mg chol., 136 mg sodium.
When the weather precludes a trip to the grocery, you can still make a tasty and nutritious vegetable soup like this one – think of it as an opportunity to clear items lingering in the refrigerator and pantry.
Mother Hubbard’s Soup
INGREDIENTS
DIRECTIONS
Combine all ingredients, except salt and pepper, in large saucepan; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 25 minutes. Season to taste with salt and pepper.
Makes 8 servings (about 1 3/4 cups each).
Nutrition information per serving: 172 cal., 6.4 g pro., 37.9 g carbo., 0.5 g total fat (0.1 g saturated), 0 mg chol., 337 mg sodium.
(All recipes from “1,001 Delicious Soups and Stews,” second edition, edited by Sue Spitler with Linda Yoakam, Surrey Books, 2005, $19.95)
AP-WS-01-13-06 1134EST
