SOUPS/STEWS Chunky Beef and Vegetable Chili Dragon's Breath Seafood Tomato Soup Chili Italian Wedding Soup New England Clam Chowder Back to Main Menu

Chunky Beef and Vegetable Chili
Ingredients:

3/4 pound ground chuck
2 cups sliced mushrooms
1 cup chopped onion
1 cup diced yellow bell pepper
3 cloves garlic -- crushed
2 1/2 cups diced zucchini
1 1/2 cups water
1 cup diced carrot
2 1/2 tablespoons chili powder
1 tablespoon sugar
2 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon hot sauce
32 ounces kidney beans -- (2 cans)  drained
29 ounces no-salt-added whole tomatoes -- (2 cans) undrained and coarsely chopped
16 ounces no-salt-added tomato sauce -- (2 cans)

Directions:

1. Cook the meat, mushrooms, onion, bell pepper, and garlic in a large Dutch oven over medium-high heat until browned, stirring to crumble. Drain mixture, and return to pan.
2. Add remaining ingredients, and bring to a boil. Partially cover, reduce heat, and simmer 1-1/2 hours or until thickened, stirring occasionally.

Dragon's Breath
Ingredients:

1/2 ounce dried shiitake mushrooms
1 cup hot water
Vegetable cooking spray
1/2 teaspoon chili oil
1 cup fresh bean sprouts
1/2 cup sliced green onions
1/2 teaspoon bottled minced fresh garlic
3 tablespoons white wine vinegar
1 tablespoon low-sodium soy sauce
White pepper to taste
21 ounces low-salt chicken broth -- (2 cans)
10 1/2 ounces firm tofu -- (1/2 package) drained
2 tablespoons   cornstarch
2 tablespoons   water
1 egg white -- lightly beaten

Directions:

1. Place mushrooms in a bowl; add hot water. Microwave at HIGH 2 minutes; let stand 15 minutes.
2. Drain mushrooms; discard stems. Coarsely chop mushroom caps; set aside.
3. Coat a large saucepan with cooking spray; add oil, and place over medium-high heat until hot. Add bean sprouts, green onions, and garlic; saute 3 minutes or until tender. Add chopped mushroom caps, vinegar, and next 4 ingredients; bring to a boil. Reduce heat, and simmer 3 minutes.
4. Combine cornstarch and 2 tablespoons water, stirring with a wire whisk until blended; add to soup, stirring constantly. Cook 1 minute or until thickened, stirring constantly. Remove from heat; slowly drizzle egg white into soup, stirring constantly with handle of a wooden spoon.

Seafood Tomato Soup
Ingredients:

1 1/2 pound .fresh mussels
1 pound boneless fish fillets -- cut into bite sized pieces
1 1/2 pound medium size shrimps -- peel and devein
1/2 pound squid tubes (kalamari) -- slice into rings
2 tablespoons olive oil
1 onion -- chopped
1 cup sliced fennel
2 cloves garlic-- crushed
2 small red chilies -- finely chopped
1 can (14.5 oz) dice tomatoes
2 tablespoons tomato paste (or 3-4 tablespoons ketchup)
2 liters fish stock
1/2 cup chopped parsley (reserve some for garnish -- optional)

Directions:

1. Heat oil in a large pan. Add onion, fennel, garlic and chili; cook until tender.
2. Add undrained tomatoes, tomato paste, fish stock and parsley; bring to boil. Reduce heat to low, cover and simmer for 5 minutes.
3. Add seafood; simmer gently for 3 minutes or until seafood is just cooked. Yield: 4 servings

Serving Ideas : Garnish with chopped parsley, if desired.

Chili
Ingredients:

Vegetable cooking spray
1 pound ground round
1 cup chopped onion
4 garlic cloves -- minced
15 ounces kidney beans or ranch style beans -- (1 can) undrained
14 1/2 ounces stewed tomatoes -- (1 can)
16 ounces tomato sauce -- (2 cans)
1 tablespoon dried oregano
1 1/2 teaspoons chili powder
1 1/2  teaspoons ground cumin
1/2  teaspoon salt
1/4 teaspoon ground cinnamon -- (1/4 to 1/2)
1/2 teaspoon pepper
7 tablespoons nonfat sour cream
Sliced green onions -- (optional)

Directions:

1. Coat a large saucepan with cooking spray; place over medium-high heat until hot.
2. Add meat, onion, and garlic, and cook until the meat is browned, stirring to crumble.
3. Drain well, and return mixture to pan. Add beans and the next 8 ingredients (beans through pepper); stir well.
4. Cover, reduce heat, and simmer for 20 minutes. Yield: 7 servings (serving size: 1 cup chili and 1 tablespoon sour cream).

Serving Ideas : Garnish with sliced green onions, if desired.

Italian Wedding Soup
Ingredients:

1/2  pound ground chuck
1/4  cup fine dry breadcrumbs
1 tablespoon grated Romano cheese
1/4 teaspoon salt
1/4 teaspoon pepper
1 egg white
8 cups water
3 skinned chicken breast halves -- (6-ounce)
1 cup loosely packed spinach leaves
3/4 cup sliced celery
3/4 cup peeled seeded, and chopped tomato
2/3 cup thinly sliced carrot
1 large onion -- quartered
3/4 teaspoon salt
Pepper to taste

Directions:

1. Combine first 6 ingredients in a small bowl, and stir well. Shape mixture into 56 (3/4-inch) meatballs. Set meatballs aside.
2. Combine 8 cups water and next 8 ingredients in a large Dutch oven. Bring to a boil; cover, reduce heat, and simmer 1 hour and 45 minutes. Add meatballs; cover and simmer an additional 15 minutes. Remove from heat.
3. Remove chicken; set aside, and let cool. Discard bones; shred chicken, and return to Dutch oven.
4. Cover and chill 8 hours. Skim fat from top of soup and discard. Place Dutch oven over medium heat until soup is thoroughly heated.

New England Clam Chowder
Ingredients:

88 ounces steamer clams in shells -- (2 cans) undrained
Vegetable cooking spray
3 cups chopped onion
1 1/2 pounds cubed red potato -- (2 cups)
1 cup diced celery
2 slices turkey bacon -- chopped
2 cups water
1/2  teaspoon salt
1/2  teaspoon dried thyme
1/4  teaspoon coarsely ground pepper
3 fresh parsley sprigs
1 bay leaf
3 tablespoons all-purpose flour
2 cups 2% low-fat milk

Directions:

1. Drain clams, reserving 1 cup clam liquid. Remove clams from shells; discard shells. Slip black skin off foot of each clam, and discard. Set clams aside.
2. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add onion and next 3 ingredients, and saute 7 minutes. Add reserved clam liquid, water, and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender. Discard parsley and bay leaf.
3. Place flour in a bowl. Gradually add milk, blending with a whisk; add to pan. Cook over medium heat 10 minutes or until thickened, stirring frequently. Stir in clams; cook 2 minutes or until heated. Yield: 9 cups (serving size: 1 cup).

NOTES : Substitute 2 pounds fresh clams in shells and (8-ounce) bottle of clam juice for the 2 cans of steamer clams and 1 cup drained clam liquid, if desired.

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This site is developed by Cynthia Leonard
Revised: September 24, 2002