WASHINGTON – Although soups are sometimes bypassed in summertime, they can be refreshingly effective in dealing with sizzling temperatures.
In addition, as a starter or first course they can usefully take the edge off a dieter’s appetite. And, as a light summer meal, served with a salad and bread, they offer an interesting and easy way to increase those desirable daily servings of vegetables.
To encourage cooks to exploit these assets, the American Institute for Cancer Research has developed soups in a trio of ethnic styles, each starting with the same basic chicken broth.
Both the broth and the variations are easy to make, but they’re rich in flavor and healthful and light enough to enjoy throughout the summer.
There’s also the theory that hot, spicy dishes are often used in other culinary cultures to counter torrid summer weather, in the belief that the accompanying sweating produces a cooling effect.
Karen Collins, the research institute’s nutrition adviser, says that whether or not you use soups to bring about this effect, they are an excellent way to start a meal. She calls them “a smart and easy strategy to take in a few extra servings of vegetables and other foods that contain health-protective phytochemicals, and they help many dieters take the edge off their appetites before the higher-calorie dishes that follow.”
Although making a basic chicken soup from scratch may sound time-consuming, Collins says home cooks can make one that is low in fat and sodium but still richly flavored, without investing a lot of time and work.
Homemade soups that use a variety of vegetables, herbs and spices offer enough flavor to more than compensate for the absence of the unhealthful fats and excess sodium found in most processed soups, Collins says.
Many of us don’t appreciate how effective herbs are in protecting our health, she adds. They enliven the flavor of soups and other dishes, but their cancer-protective antioxidant activity can also be as great as that of produce. And some herbs offer anti-viral and anti-inflammatory protection as well.
Homemade chicken soup, with chicken parts giving it key flavor, can be a vast improvement over commercial bouillon cubes, which are high in sodium. The home cook can also cut down the amount of unhealthful saturated fat, and planning plus cooking techniques can reduce the time it takes to make the soup.
The basic chicken broth recipe below is used to make three soups with clearly different ethnic flavors: Mediterranean, Asian and Caribbean. The secret is to use a different “flavor mix” of seasonings for each.
The basic broth takes relatively little time or attention, just an occasional skimming in the early stages of cooking. You can also make the broth ahead and freeze it, in small containers if you wish, for future meals.
In this recipe, the chicken is gently simmered, a technique that’s especially useful with breasts, which can easily dry out during cooking. However, for maximum flavor, thighs or other parts of the chicken are recommended.
In some Asian households, a small amount of mirin, a cooking rice wine, is used in making mild broths to give a delicate flavor and “umami,” or mouth feel, to substitute for unhealthful fats.
This idea has been adapted for the Asian, and for the Mediterranean and Caribbean versions. But, in each case, the alcohol-based flavoring can be omitted.
—
Easy Chicken Broth
Mediterranean, Asian or Caribbean Flavor Mix, as desired (recipes follow)
To a large pot, add the water and chicken. Add desired Flavor Mix. Heat the pot, uncovered, over high heat until the water comes to a boil. Immediately reduce heat until the liquid is simmering gently. Continue simmering, occasionally skimming the froth that forms on the surface, for 35 to 40 minutes, or until the meat is thoroughly cooked. To prevent overcooking, a thermometer can be used; the chicken is done when it reaches 165 F.
(For greater convenience and to save the cook time, a slow cooker or “crockpot” can be used. When the water, chicken and flavoring come to a boil, carefully transfer first the solid ingredients and then the liquid to an electric cooker that has been preheated at the low temperature. The cooker should be large enough so that the contents fill no more than two-thirds of the pot. Cover and cook 8 to 10 hours, according to instructions that come with the cooker. Instructions can vary according to brand and size.)
When the chicken is done, turn off the heat and cover the pot.
Allow the broth to cool down for 2 hours, which will allow the broth’s flavor to deepen. Because of food-safety issues, however, do not allow the broth to sit longer than that.
Remove the chicken from the pot and set aside until cool enough to handle. Wrap tightly in plastic wrap and refrigerate until ready to use, 1 to 2 days. Using a large colander or sieve to strain out the other ingredients, transfer the broth to a large container.
Discard strained ingredients.
Chill broth in the refrigerator or freezer until the fat has hardened at the top of the broth. Remove the fat and discard. Use the broth to make soup or transfer into small containers and freeze for future use.
Makes 8 cups or 8 servings.
Nutrition information per serving: 35 cal., 1 g total fat (less than 1 g saturated), 0 g carbo., 3 g pro., 0 g dietary fiber, 130 mg sodium.
Mediterranean Flavor Mix
INGREDIENTS
DIRECTIONS
Note: To make the most of garlic’s health-protective benefits, mash the cloves with the flat side of a large knife. Let garlic stand about 15 minutes before using. Remove from soup after cooking.
Asia Flavor Mix
INGREDIENTS
DIRECTIONS
Note: Kombu is a dried Japanese seaweed used to give a delicate flavor and, as with mirin, the mouth feel (called “umami” in Japanese) normally associated with fats. Rich in nutrients and phytochemicals, kombu can be found in the Asian food section of some large supermarkets or in Asian markets.
Mirin is a cooking rice wine made from sake. It is sold in the Asian food section of some large supermarkets or in Asian markets.
Sake, which is less sweet than mirin, can also be used.
Caribbean Flavor Mix
INGREDIENTS
DIRECTIONS
Note: To make the most of garlic’s health-protective benefits, mash the cloves with the flat side of a large knife. Let garlic stand about 15 minutes before using. Remove from soup after cooking.
The following three soups are made with the Easy Chicken Broth prepared with one of the three Flavor Mixes.
Mediterranean-Style Soup
INGREDIENTS
DIRECTIONS
Bring soup to a boil, immediately reduce heat to a simmer and cook at a gentle simmer until carrots and celery are almost tender. Add tomatoes and peas. Simmer until all vegetables are tender. Season to taste with salt and pepper. Add chicken (if using) and heat until chicken is hot. Serve immediately.
Makes 5 3/4 cups or 5 servings.
Nutrition information per serving: 49 cal., 1 g total fat (less than 1 g saturated), 5 g carbo., 5 g pro., 2 g dietary fiber, 145 mg sodium.
Asian-Style Soup
INGREDIENTS
DIRECTIONS
Place mushrooms in a small bowl and add 1 cup hot water, or enough to cover. Soak until mushrooms are soft. Drain mushrooms, reserving water. Remove stems from mushrooms and cut any large mushrooms into bite-sized pieces.
Using a fine sieve or cloth, strain water used to soak mushrooms and place in a large pot. Add the broth, bok choy, mushrooms and coriander leaves. Bring soup to a boil, immediately reduce heat to a simmer and cook, gently simmering, until bok choy is crisp-tender. Add snow peas and simmer gently until crisp-tender.
Add tofu and chicken (if using) and heat until tofu and meat are hot. Season to taste with salt and pepper, using white pepper if a pale-colored broth is desired. Serve immediately.
Makes 7 cups soup or 7 servings.
Nutrition information per serving: 99 cal., 4 g total fat (less than 1 g saturated), 7 g carbo., 9 g pro., 2 g dietary fiber, 123 mg sodium.
Caribbean-Style Soup
INGREDIENTS
DIRECTIONS
Place broth in a large pot. Add the garlic, parsley or coriander leaves, bell peppers, squash or zucchini and chili or red pepper (if using). Bring soup to a boil, immediately reduce heat to a simmer and cook, gently simmering, until vegetables are tender but not soft. Season to taste with salt and pepper. Add chicken (if using) and heat until chicken is hot. Serve immediately.
Makes 6 cups soup or 6 servings.
Note: To make the most of garlic’s health-protective benefits, mash the cloves with the flat side of a large knife. Let garlic stand about 15 minutes before using. Remove from soup after cooking.
Nutrition information per serving: 39 cal., 1 g total fat (less than 1 g saturated), 3 g carbo., 4 g pro., 1 g dietary fiber, 91 mg sodium.
—
AICR’s Nutrition Hotline is a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer. It may be accessed online at www.aicr.org/hotline or by phone 800-843-8114, 9 a.m. to 5 p.m. EDT, Monday to Friday. AICR’s Web address is www.aicr.org.
