Good Housekeeping Soup Diet Basic Recipe Recipe
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Ingredients: |
Ingredients: 1 lb. carrots, sliced
3 med onions (1 1/2 lbs.), chopped
4 large. stalks celery, sliced
2 . cloves garlic, crushed with press
2-(28 oz. cans) whole tomatoes/juice
1/2 small. green cabbage thinly sliced (6 c.)
3/4 lb. green beans, trimmed/cut
1 can (48 to 49 oz.) chicken broth
6 c. water Salt and pepper
3 med. zucchini (1 1/4 lbs.) sliced/cut
2 bags (6 oz. each) baby spinach leaves
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Directions: |
Directions:1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally. 2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally. 3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium. |
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Notes: |
Personal
Notes: (Minestrone) To 2 c. Basic Soup, add 1/2 c. rinsed and drained canned white kidney beans (cannelloni); heat to boiling. Stir in 1/2 c. whole wheat fusilli or rotini, cooked as label directs; heat through. Stir in 2 Tbsp. freshly grated Parmesan or Romano cheese and 1 Tbsp. chopped fresh basil. Sprinkle with 1 Tbsp. additional Parmesan or Romano to serve.
(Mexican Chicken) To 2 c. Basic Soup, stir in 3 oz. skinless, boneless chicken breast, cut into 1/2-inch chunks 1/3 c. fresh or frozen corn kernels, and 1/4 tsp. ground cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in 3 Tbsp. coarsely crumbled baked tortilla chips (1/2 oz.). Sprinkle with 1 Tbsp. chopped fresh cilantro. Serve with lime wedge.
(Southwest Chili) In nonstick saucepan, cook 4 oz. (1/2 c. packed) ground turkey breast, 1/2 tsp. chili powder, and 1/8 tsp. ground cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 c. Basic Soup, 1/2 c. drained and rinsed canned black beans and 1/4 c. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 Tbsp. shredded reduced-fat Cheddar to serve.
(Goulash) In nonstick saucepan, cook 4 oz. ground turkey breast, 1/2 tsp. paprika, a pinch caraway seeds, and a pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 c. Basic Soup; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in 1/2 c. egg noodles, cooked as label directs; heat through. Remove saucepan from heat; stir in 2 Tbsp. reduced-fat sour cream.
(Red Beans & Rice) In saucepan coated with cooking spray, cook 2 oz. turkey kielbasa, cut into 1/2-in. pieces, with 1 sliced green onion (white part only; reserve green part for garnish), until sausage browns. Add 2 c. Basic Soup, 1/2 c. rinsed and drained canned red beans, 1/2 c. cooked brown rice, and 1/8 tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes. Sprinkle with reserved green onion. Serve with hot sauce.
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