Soups
Cheesy Ham 'n' Potato Soup
Makes 7 servings
2-1/4 cups cubed potatoes
1-1/2 cups water
1-1/2 cups cubed fully cooked lean ham
1 large onion, chopped
2 teaspoons canola oil
1/4 cup nonfat dry milk powder
3 tablespoons all-purpose flour
3 cups fat-free milk
1-1/2 cups (6 ounces) finely shredded reduced-fat cheddar cheese
1 cup frozen broccoli florets, thawed and chopped
In a saucepan, bring potatoes and water to a boil. Cover and cook for 10-15 minutes or until tender. Drain, reserving 1 cup cooking liquid. In a blender or food processor, process reserved liquid and 1/4 cup cooked potatoes until smooth; set aside. Set remaining potatoes aside.
In a large saucepan, saute ham and onion in oil until onion is tender. In a bowl, combine milk powder, flour, pepper, milk and processed potato mixture until smooth. Stir into ham and onion. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat to low. Add the cheese, broccoli and reserved potatoes; cook and stir over low heat until cheese is melted and heated through. Serve immediately.
SERVING (1 CUP) PROVIDES: 2 Lean meat, 1/2 Fat-free milk, 1 Starch
PER SERVING: 228 Calories, 8 g Total Fat, 4 g
Saturated Fat, 36 mg Cholesterol, 616 mg
Sodium, 21 g Total Carbohydrate, 1 g Dietary
Fiber, 18 g Protein
Chicken Stew with Dumplings
Makes 4 servings
Stew:
1 pound chicken parts, skinned and cut into
8 equal pieces
1 1/2 cups low-sodium chicken broth
1 cup skim milk
3 medium carrots, cut into 1" chunks
2 medium celery stalks, sliced
1 medium onion, sliced
1/4 cup minced fresh flat-leaf parsley
1 bay leaf
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
Dumplings:
2 ounces day-old bread, cut into 1/4"-1/2"
cubes
2 tablespoons all-purpose flour
2 tablespoons minced fresh flat-leaf parsley
2 tablespoons skim milk
1 tablespoon minced fresh chives
1 egg white
1 teaspoon vegetable oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon double-acting baking powder
To prepare stew, in large saucepan,
combine chicken, broth, milk, carrots,
celery, onion, parsley, bay leaf, thyme, salt
and pepper; bring liquid to a boil. Reduce
heat to low; simmer 30 minutes, until
chicken is cooked through and vegetables
are tender.
With slotted spoon, remove chicken from
saucepan; remove and discard bones.
Shred chicken; set aside.
In small bowl, combine flour and 1/4 cup
water, stirring until flour is dissolved.
With wire whisk, blend flour mixture into
broth mixture; simmer, stirring
occasionally, 10 minutes, until slightly
thickened. Remove and discard bay leaf.
Meanwhile, to prepare dumplings, in
medium bowl, combine bread, flour,
parsley, milk, chives, egg white, oil, salt,
pepper and baking powder; let stand 5
minutes.
Transfer dough to work surface; knead 1
minute. Divide dough into 8 equal portions;
form each portion into a ball.
Transfer shredded chicken to broth
mixture; stir to combine. Gently place
dough balls onto surface of broth mixture;
simmer, covered, turning balls once, 7-8
minutes, until cooked through. Divide
evenly among 4 plates and serve.
SERVING (1 CUP STEW WITH 2
DUMPLINGS) PROVIDES: 1/4 Milk, 1/4 Fat, 2
Vegetables, 2 Proteins, 1 Bread, 15 Optional
PER SERVING: 260 Calories, 5 g Total Fat, 1 g
Saturated Fat, 51 mg Cholesterol, 843 mg
Sodium, 31 g Total Carbohydrate, 4 g Dietary
Fiber, 23 g Protein, 186 mg Calcium
Beef Stew
Makes 4 servings
1 tablespoon + 1 teaspoon olive oil
1 tablespoon finely chopped onion
1 tablespoon finely chopped carrot
1 tablespoon finely chopped celery
15 ounces beef round, cut into 1 1/2" cubes
1 cup chopped canned plum tomatoes, with
juice
4 fluid ounces (1/2 cup) dry red wine
1 teaspoon finely chopped fresh thyme or
1/2 teaspoon dried leaves
1 bay leaf
Salt and freshly ground black pepper to
taste
Eight 1 1/2-ounce onions, peeled, roots
trimmed, with ends intact
2 medium carrots, pared and cut into 1"
chunks
15 ounces pared potato cut into 1" cubes
1 cup hot water
1 cup thawed frozen peas
1 tablespoon finely chopped fresh flat-leaf
parsley
1 tablespoon finely chopped fresh mint
In medium casserole or heavy saucepan,
heat oil over medium heat. Saute chopped
onion, carrot and celery until onion is
translucent, about 5-6 minutes. Add beef.
Raise heat to medium-high and
saute, stirring, for 5 minutes. Add
tomatoes, wine, thyme, bay leaf, salt and
pepper. Bring to a boil and lower heat.
Simmer gently, partially covered, 45
minutes, stirring occasionally.
Add onions, carrots, potato and hot water.
Cover and cook another 40 minutes.
Add peas. Cook 4 minutes; add parsley and
mint, and cook 1 more minute. Remove bay
leaf before serving.
EACH SERVING (1 1/4 cups) PROVIDES: 1
Fat, 2 1/2 Vegetables, 3 Proteins, 1 1/4 Breads,
25 Optional Calories
PER SERVING: 348 Calories, 29 g Protein, 10 g
Fat, 31 g Carbohydrate, 226 mg Sodium, 62 mg
Cholesterol, 2 g Dietary Fiber
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