Salads	Soups	Main Dishes
Vegetables	Desserts	Beverages

Soups and Muffins

Barley-Mushroom Soup

Ingredients:
½ cup raw barley
1 cup diced potatoes
2 ½ cups stock or broth
½ cup apple juice
1 cup sliced onion
3 cups sliced mushrooms
1 Tbsp. Garlic, minced
1/8 cup fresh parsley, minced
1/8 tsp. Cayenne

Instructions:
Place barley and potatoes in pot and cover with stock and juice. Bring to a boil, reduce heat and simmer for 45 minutes or until barley is soft. Remove ½ cup liquid for cooking onion. When onion is soft, add mushrooms and cook at high heat until liquid is evaporated. Add onions, mushrooms, and remaining ingredients to the reserved potatoes, barley and stock. Cook 25 minutes longer. (Serves 4.) (Source: American Health Magazine.)

Black Bean Soup

Ingredients:
¾ cup chopped onion
3 ½ cups stock or broth
1 carrot, chopped
1 stalk celery, chopped
1 tsp. Ground coriander
1 tsp. Ground cumin
3 cups cooked black beans, drained
1 ½ oranges, peeled, seeded, chopped
½ cup orange juice
½ tsp. Black pepper
¼ tsp. Cayenne
½ tsp. Lemon juice
½ cup apple juice
Chopped fresh cilantro

Instructions:
Cook onion in ½ cup broth until tender, then stir in garlic, carrot and celery. Cook for 5 minutes. Add coriander and cumin and continue cooking. (Add liquid as needed.) Add black beans, broth, oranges, and orange juice and cook for 20 minutes more, stirring occasionally. Add remaining ingredients before serving. Blend half of the soup in blender or food processor and return to pot. Serve hot garnished with fresh cilantro. (Serves 4.) (Source: American Health Magazine.)

Potato Leek Soup

Ingredients:
3 medium leeks
4 medium potatoes, peeled and chopped
4 carrots, sliced
2 cups chicken stock or broth
1/8 tsp. pepper
2 cups skim milk

Instructions:
Cut off roots and discard tough leaves from leeks. Cut in half lengthwise and rinse. Cut white part of leeks and enough of green tops crosswise in 1 inch slices to make 2 cups. In saucepan, combine leeks, potatoes, carrots, stock, and pepper and heat to boiling. Reduce heat, cover, and simmer for 25 minutes, stirring frequently. Add milk and heat thoroughly. (Serves 4.) (Source: American Health Magazine.)

“Cream” of Broccoli Soup

Ingredients:
1 bunch fresh broccoli, chopped
1 Tbsp. canola oil
1 small onion, minced
1 clove garlic, minced
2 cups chicken broth (fat removed)
3 cups low-fat or skim milk
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee onion and garlic in vegetable oil until onions are clear but not browned. Add the broth and bring to a boil. Add the broccoli, reduce heat, cover, and simmer until broccoli is tender (about 10 minutes). Remove from heat. Add milk and seasoning. Puree in blender. Re-heat in pan prior to serving. (Serves 4-6).

Onion Gratinee

Ingredients:
2 large onions, thinly sliced
4 cups broth (chicken, beef, or vegetable), fat removed
2 Tbsp. olive oil
4 slices day-old whole grain bread, toasted
1 cup grated cheese (low-fat)
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee onions in oil until they are clear but not browned. Add broth and bring to boil. Reduce heat, cover and simmer until onions are tender (about 20-30 minutes). Remove from heat and distribute evenly into 4 individual-sized oven proof bowls. Float toast on top of each bowl. Sprinkle each with grated cheese. Heat under broiler until cheese is bubbling and slightly browned. (Serves 4).

Cold Carrot Soup

Ingredients:
6-8 medium carrots, chopped
1 small onion, chopped
1 Tbsp. canola oil
3 cups chicken broth (fat removed)
1 cup low-fat or skim milk
½ cup orange juice
1/8 tsp. Dill weed
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee vegetables in oil until onions are clear but not browned. Add broth and bring to boil. Reduce heat, cover and simmer until carrots are tender. Remove from heat and puree in blender. Cool. Add orange juice and chill. Just before serving, add milk and seasoning. (Serves 4-6).

Basic Vegetable Stock

Ingredients:
3 medium carrots, chopped
3 stalks celery, chopped
2 medium onions, chopped
2 cloves garlic, minced
1 medium potato, diced
1 bell pepper, diced (optional)
12 cups water
Pepper to taste
Herbs to taste

Instructions:
Combine all ingredients in large soup pot and cover with water. Bring to a boil. Reduce heat, cover and simmer until vegetables are tender (about 1 hour). Remove from heat. Cool and strain. Use liquid as base for vegetable soup or for recipes calling for broth or stock.

Bean & Macaroni Soup

This tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

Ingredients:

1 can	(16 oz) great northern beans
1 Tbsp.	olive oil
¼ lb.	fresh mushrooms, sliced
½ cup	onion, coarsely chopped
1 cup	carrots, sliced
½ cup	celery, coarsely chopped
1 clove	garlic
1½ cup	cut-up peeled fresh tomatoes or 1 lb. canned whole tomatoes cut up
½ tsp.	dried sage
½ tsp	dried thyme
¼ tsp	dried oregano
to taste	black pepper
1	bay leaf, crumbled
2 cups	cooked elbow macaroni

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes.  Cook macaroni according to directions on package using unsalted water.  Drain when cooked.  Do not overcook.
5. Combine reserved been liquid with water to make 4 cups. 
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is thoroughly heated.  Stir occasionally.

Corn muffins would be great with this soup.

Freeze leftovers for an easy meal another day.

Yield: 8 servings - Serving size: 1 cup
Each serving provides:
Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg

Gazpacho

3 medium tomatoes, peeled and chopped
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced

1. In a large mixing bowl, combine all ingredients.

2. Cover and chill in the refrigerator for several hours.

Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 52
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Calcium: 32 mg
Iron: 29 mg

Meatball Soup

1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced

1. In a large pot, combine water, annato, bay leaf, half of
the onion, green pepper, and 1/2 teaspoon of mint. Bring to
a boil.

2. In a bowl, combine chicken and beef, the other half of
the onion, tomato, oregano, corn flour, pepper, garlic, and
salt. Mix well. Form 1-inch meatballs. Place meatballs in
boiling water and lower heat. Cook over low heat for 30 to
45 minutes.

3. Add carrots, chayote, cabbage, and celery. Cook over
low heat for 25 minutes. Add corn and zucchini and cook for
another 5 minutes. Garnish with cilantro and the rest of
the mint.

Yield: 8 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg