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Balsamic-Lentil Soup
Yields 4 servings [print
this recipe]
Try this delicious revision of a classic soup. Here, escarole, a somewhat bitter green, mingles with earthy lentils in a broth that's kissed with balsamic vinegar. The results? A humble soup with captivating dimension.
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• 2 tablespoon olive oil
• 1 onion
• 2 clove garlic
• 3 cup low-sodium beef, vegetable or chicken broth
• 3 cup water
• 1 can (14.5 ounces) diced tomatoes
• 1 cup dried lentils
• 1 bay leaf
• 2 cup escarole
• 2 tablespoon balsamic vinegar
• 1 teaspoon mild-pepper sauce
| Directions:
Heat the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring occasionally, for five minutes, or until soft. Add the garlic and cook for one minute.
Add the broth, water, tomatoes (with juice), lentils and bay leaf. Bring to a boil. Reduce the heat to low, cover and simmer for 40 minutes, or until the lentils are tender.
Remove and discard the bay leaf. Stir in the escarole, vinegar and mild-pepper sauce. Cook for five minutes to blend the flavors.
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Nutrition Analysis (per serving):
Calories: 279
Fat: 7 g
Protein: 19 g
Carbohydrates: 37 g
Fiber: 17 g
Cholesterol: 0 mg
Sodium: 250 mg
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Escarole and White Bean Soup
Yields 6 servings [print
this recipe]This southern Italian soup, with grated Parmesan, makes a fine first course or, with bread and fruit, a light main course.
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• 1 1/2 pound trimmed, washed greens, such as escarole, Swiss chard or beet greens
• 6 cup low-fat, low-sodium chicken broth
• 1 clove garlic
• 1 cup white beans
• 1/2 teaspoon salt
• 1/2 teaspoon ground white pepper
• Grated Parmesan cheese; red pepper flakes (optional garnishes)
| Directions:
Drain cooked greens, squeezing out as much water as possible. This can be done several hours before cooking in soup. It is not necessary to cut greens, as they will break apart while they cook in soup.
Bring broth to a simmer. Add garlic and greens. If using canned white beans, place in a strainer and rinse under cold running water to remove packing liquid. Add beans to broth.
Simmer gently, partially covered, for about 10 minutes. Discard garlic. Season with salt and pepper. Do not add salt before soup has finished cooking, or it may become too salty.
Ladle into heated bowls. Pass cheese and/or pepper flakes at the table.
Nutrition Analysis (per serving):
Calories: 95
Fat: 0 g
Protein: 11 g
Carbohydrates: 12 g
Fiber: 5 g
Cholesterol: 0 mg
Sodium: 347 mg
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Pennsylvania Dutch Corn Chowder
Yields 6 to 8 servings [print
this recipe]
"Once tasted, never forgotten" is the only way to describe this nutrition-packed chowder.
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• 1 1/2 pound boneless, skinless chicken breast
• 1 onion
• 1 carrot
• 1 rib celery
• 1 sprig fresh thyme
• 1 sprig fresh sage
• 1 sprig fresh rosemary
• 6 cup water
• 2 potatoes
• 2 cup corn
• 1/4 cup fresh parsley
• 2 egg whites
| Directions:
In a 6-quart soup pot, simmer the chicken, onion, carrot, celery, thyme, sage, rosemary and water until the chicken is tender, about 30 minutes. Using a slotted spoon, remove the chicken to a bowl. Let cool slightly. Strain the broth and return it to the pot. Cut the chicken into bite-size pieces and return it to the broth.
Heat the broth over high heat until boiling. Add the potatoes, reduce the heat and simmer until the potatoes are tender, about 15 to 20 minutes. Add the corn and cook five to seven minutes. Garnish each serving with parsley and hard-cooked egg white.
Nutrition Analysis (per serving):
Calories: 230
Fat: 3 g
Protein: 28 g
Carbohydrates: 23 g
Fiber: 3 g
Cholesterol: 67 mg
Sodium: 78 mg
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 ©2007 Rodale Inc. Prevention is Registered Trademark of Rodale Inc. Recipes Courtesy of Prevention.com. For more recipes, visit Prevention.com.
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