Cream of Potato Soup
4 sweet potatoes (about 1 pound each)
9 cups water
1/3 cup butter
1/2 cup tomato sauce
4 tablespoons half and half
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup cashews (split in half)
Preheat oven to 375 F degress. Bake the sweet potatoes for 45 minutes or until they are done. Cool the potatoes. Discard skin, then put the potatoes into a large bowl. Mash the potatoes for 30 seconds so that they are not lumpy.
Spoon the mashed sweet potato into a large saucepan over medium heat, add the remaining ingredients and stir to combine. When the soup begins to boil, reduce the heat and simmer for one hour more or less. Add Cashews as a garnish. Serves 6.
Per serving: 401 Calories; 17g Fat; 6g Protein; 58g Carbohydrates; 7g Dietary Fiber; 31mg Cholesterol; 628mg Sodium
Cream of Tomato Soup
6 tablespoons butter or margarine
6 tablespoons flour
3 1/2 cups milk
1 28-oz can whole tomatoes
Herbs of your choice, fresh or dry
Dry mustard (optional)
Make basic white sauce with the butter, flour and milk: Melt butter over medium heat; when bubbling, remove from heat, add flour and work it into a loose paste. Add cold milk gradually and whisk until smooth. Return to heat, cook over low heat, stirring almost constantly, until thickened and starch taste has disappeared.
Alternatively, you can do this in the microwave, which eliminates all that stirring. Melt butter on high, about 90 seconds. Add flour, then milk, as above. Cook on 70% power, until desired consistency, whisking every 3 minutes. Should take about 10-12 minutes.
While the sauce is doing, break the tomatoes up into bite-size pieces, then warm them gently in a saucepan with generous sprinkles of sugar, freshly ground pepper, your choice of herbs (basil, thyme, tarragon, dill are all good) and up to 1 teaspoon dry mustard. When the tomatoes are warm and the sauce completed, add the sauce to the tomatoes, stir well, and continue warming until piping hot.
Dress it up for a special occasion by using about 1/2 cup less milk in the sauce and adding 1/2 cup of dry sherry, white vermouth or sake just before serving.
Creamy Cheese Soup
3 cups chicken broth
1 1/2 cups coarsely-shredded carrots
1/2 cup sliced green onion
2 1/2 cups milk
4 tablespoons all-purpose flour
1 teaspoon dry ground mustard
1/4 teaspoon pepper
1 8-oz. package cream cheese, softened
2 cups shredded Sharp cheddar cheese
Combine chicken broth, carrots and green onion in a Dutch oven pan and heat on medium heat. In a medium bowl, combine milk, flour, dry mustard, and pepper and mix well. Stir into chicken broth. Cook, stirring occasionally, till thickened and bubbly. Remove 1 cup of the broth from the pan and place in a medium mixing bowl.
Add softened cream cheese and stir until blended well and cream cheese is almost melted. Pour this back into the heated broth mixture and stir well. Heat through. Just before serving, add sharp Cheddar cheese and stir until all is melted. Serves 8.
Per serving: 301 Calories; 22g Fat; 14g Protein; 11g Carbohydrates; 1g Dietary Fiber; 71mg Cholesterol; 592mg Sodium
2 pounds fresh spinach
8 cups chicken broth, canned
1 garlic clove, chopped
1 small onion, chopped
3 tablespoons cornmeal
1 tablespoon flour
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon grated nutmeg
Rinse spinach well. Remove stems. In a large saucepan, combine 1 cup stock, garlic, and onion. Bring to a boil over high heat. Add spinach and cook, stirring, 2 minutes.
Add remaining chicken stock and bring to a boil. In a small bowl, combine cornmeal and flour. In a slow stream add to stock, stirring as you pour. Cover and simmer over low heat 30 minutes. Puree soup, in batches if necessary, in a food processor or blender. Season with salt, pepper, and nutmeg. Serves 6-8.
Per serving: 114 Calories; 2g Fat; 12g Protein; 13g Carbohydrates; 5g Dietary Fiber; 0mg Cholesterol; 1493mg Sodium
Viennese Pea Soup
1 10-1/2 oz. can condensed pea soup
1/2 soup-can water
1/2 cup sour cream
1/8 teaspoon thyme
Mix soup and water, a little at a time. Stir until smooth. Add sour cream and thyme. Heat, but do not boil. Garnish with an extra spoonful of sour cream. Serves 2-3.
Per serving: 309 Calories; 15g Fat: 12g Protein; 33g Carbohydrates; 3g Dietary Fiber; 26mg Cholesterol; 1074mg Sodium
Cream of Artichoke Soup
2 tablespoons vegetable oil
2 medium onions, chopped
1/2 teaspoon rosemary
1 1/2 pounds artichokes, washed
1 3/4 pints water
1 tablespoon oatmeal
1 small garlic clove, crushed
2 tablespoons soy sauce
Steam the artichokes in 2 cups water until tender, this should take approximately 45 minutes. Reserve the remaining liquid. Allow the artichokes to cool. Scrape the flesh from the bottom third of each leaf and save along with the artichoke liquid. Remove fuzzy choke from each artichoke bottom and discard. Coarsely dice the artichoke bottoms and save to add to the soup pot.
Heat oil in a medium saucepan. Saute the onion and rosemary for 5 minutes. Add the artichokes and water. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Blend the soup until smooth with the crushed garlic, soy sauce and salt. Serves 4.
Per serving: 124 Calories; 7g Fat; 4g Protein; 14g Carbohydrates; 5g Dietary Fiber; 0mg Cholesterol; 586mg Sodium.
Cream of Asparagus Soup
1 tablespoon butter
1 pound asparagus tips, chopped
1 small onion, finely chopped
Salt and pepper to taste
1/2 stalk celery, finely chopped
1/4 teaspoon mace
2 cups chicken stock
3/4 cup whipping cream
3 hard-boiled eggs, chopped
Melt the butter in a saucepan over medium heat. Add the onion and celery and cook, stirring often, until soft but not brown. Add the stock and bring to a boil. Add the asparagus and simmer for 5 minutes. Add salt, pepper, and mace.
Remove from heat. Slowly stir in the cream. Reheat to a gentle simmer. Serve with chopped egg sprinkled on top of soup for garnish. Serves 6.
Per serving: 191 Calories; 16g Fat; 6g Protein; 7g Carbohydrates; 2g Dietary Fiber; 152mg Cholesterol; 782mg Sodium
Cream of Broccoli Soup
1 bunch of broccoli
4 cups chicken broth
1/4 cup butter
1/2 teaspoon marjoram
2 medium onions
1/2 teaspoon thyme
2 cups chopped celery
1 clove garlic
1/2 cup flour
4 cups milk
Salt and pepper to taste
Trim broccoli and cut into one-half inch thick slices. Steam in salted water until tender. In large sauce pan, melt butter and saute onions, celery and garlic until brown. Stir flour gradually into butter mixture.
Slowly add the milk, then add chicken broth and herbs. Stir over low heat until soup thickens and boils. Add broccoli, salt and pepper. Bring to a gentle simmer. Serves 10.
Per serving: 169 Calories; 9g Fat; 8g Protein; 16g Carbohydrates; 3g Dietary Fiber; 26mg Cholesterol; 438mg Sodium
Points and Prizes Keyword: BROCCOLI worth 50 points good through 01/28/08.
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