Soups

Avgolemono (Greek Lemon Soup)

2 cups chicken broth
1 cup water
3 tablespoons fresh lemon juice
2 large eggs, lightly beaten
1 cup hot cooked long-grain rice
1/2 teaspoon salt
1/8 teaspoon white pepper
6 lemon slices

Heat broth and water in a medium saucepan over medium-high heat. Gradually add hot broth mixture and lemon juice to eggs, stirring constantly with a whisk. Return egg mixture to pan. Cook over medium heat until slightly thick, (about 15 minutes), stirring constantly. Remove from heat; stir in rice, salt, and pepper. Ladle soup into bowls and serve with
lemon slices.

Per serving: (2/3 cup) 74 calories, 2.2g fat, 9.6g carbohydrate, 3.8g protein. From Cooking Light Magazine.

Cream of Mushroom Soup

1 (about 4 cups) pound of mushrooms, (portabella, brown and button) rinsed and roughly chopped
3 cups chicken broth
1 teaspoon oil or vegetable spray
1 cup chopped onions
1 cup pared thinly sliced carrot
1/2 cup finely chopped celery
1 cup evaporated skim milk
3 tablespoons whole wheat flour
1/4 finely chopped fresh parsley
1/4 teaspoon dried thyme leaves
1/4 teaspoon dried marjoram leaves
Freshly ground black pepper, to taste

In a medium saucepan, combine 3 cups of the mushrooms with 1 1/2 cups of the broth; bring to a boil. Reduce heat; cover and simmer 20 minutes. Transfer to blender or food processor; puree until smooth and return to saucepan.

Meanwhile, place large nonstick skillet over medium heat 30 seconds. Spray with vegetable oil; heat 30 seconds more. Add onions, carrot and celery; cook 5 minutes stirring frequently, until onion is golden.

Add remaining mushrooms to skillet; cook 10 minutes, stirring occasionally; until wilted. Add mushroom puree in saucepan, along with the remaining broth.

In a small bowl, whisk together milk and flour until smooth; whisk into mushroom mixture. Bring to a simmer over high heat (do not let soup boil after adding milk), stirring constantly. Reduce heat to low and simmer for 15 minutes, stirring occasionally.

Add parsley, thyme, marjoram and pepper; simmer 5 minutes. Can also be used as a sauce or base for casseroles.

Per serving: (1 1/2 cups) 157 calories, 4 g fat, 25 g carbohydrate, 11 g protein. From Weight Watchers Cut the Fat
Cookbook.

Yucatan Chicken-Lime Soup

1 pound rice
1 Spanish onion, diced
1 dried chilpolte chile, minced }
1/4 can chilpolte chile in adobo, minced }if you don't have these, just substitute 1 jalepeno pepper, minced
5 garlic cloves, sliced
2 qts low-sodium chicken broth
2 lbs boneless, skinless chicken breasts
1 Tbs kosher salt
1 tsp black pepper
3 Tbs fresh lime juice
1 bunch chives, chopped
1/2 bunch cilantro, chopped

Combine rice, onions, peppers, chilis and garlic with chicken stock in a large soup pot. Bring to a boil and simmer for 45 minutes.

Add chicken to soup and cook another 20 minutes.

Season with salt and pepper. Just before serving, add lime juice, chives and cilantro.

Per serving: 510 calories, 14g fat. (This is calculated with chicken leg and thigh meat, chicken breasts are much lower in fat). From Daily Soup.

leeway: This is an easy dish to prepare with leftovers. Often, I grill extra chicken breasts and make additional rice in the cooker when making dinner. The next day, utilize the extra chicken and rice in the soup recipe and significantly reduce the amount of cooking time. Sauté the garlic, jalepenos and onions, then add the other ingredients and simmer for 10-15 minutes.

Bouillabaisse

4 cloves garlic, minced
2 Tbs fresh fennel, finely chopped } use 1 Tbs fennel seed if you cannot get
Pinch saffron} or turmeric
2 bay leaves, crushed
Salt and pepper to taste
1/2 cup olive oil} omit if desired
1 pound each fresh rock cod, halibut, sword fish, mahi mahi, sea scallops, clams and mussels
8 large prawns
1 large Dungeness crab
1 lobster tail
6 oz. calimari
6 cups fish stock} or substitute clam juice

Sauté garlic, fennel, onion, leeks, saffron, bay leaves, salt and pepper with the oil until transparent.

Cut up all the fish in 1 inch cubes and scrub the shellfish. Place seafood, fish stock and vegetable mixture in a 6-quart saucepan.

Cook on high for 15 minutes or until the clams open.

From Abolonetti Seafood Trattoria.

leeway: This recipe can be adjusted to the seafood you can get in your area. Substitute fish you like if one does not appeal to you. Sea bass works well, too.

Sopa Do Mar

If you have a good fresh fish market in your area, be sure to make this incredibly easy soup on a cold day.

2 tablespoons garlic

8 oz onions

1 tablespoon peanut oil

1 large tomato, seeded and chopped

3/4 tablespoon basil

1/4 tablespoon oregano

1/4 tablespoon thyme

Pinch cayenne pepper

4 cups fish stock (you can buy fish bouillon to save time)

12 mussels

4 each: clams, oysters, shrimp

Pinch saffron threads (or substitute turmeric)

4 oz scallops

6 oz swordfish

6 oz squid

Rouille (garlic, low-fat mayonnaise and pureed roasted red pepper)

In an 8-quart pot, sauté the garlic and onion in oil or vegetable spray until they are translucent.

Add chopped tomato and seasonings and continue cooking for 2 more minutes.

Add fish stock, mussels, clams, oysters and saffron.

Simmer until the shellfish begin to open, then add shrimp, scallops, swordfish and squid.

Cook for an additional 5 minutes, or until the fish is done. Serve with rouille and crusty bread on the side.

Per serving: 574 calories, 13g fat. From the Lobster Pot Restaurant, Provincetown.

New England Fish Chowder

2 tablespoons margarine

3 tablespoons shredded carrot

2 tablespoons diced celery

2 tablespoons minced fresh onion

2 tablespoons plus 1 teaspoon all-purpose flour

3 1/2 cups skim milk, divided

2 cups diced peeled baking potato

1/2 teaspoon salt

1/4 teaspoon pepper

1 pound cod or other lean white fish fillets, cut into 1-inch pieces

Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; sauté 2 minutes. Stir in flour; gradually add 2 1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil. Reduce heat. Simmer, uncovered, 30 minutes; stir occasionally. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done. Serve with oyster crackers, if desired.

Per serving: (1 1/2 cups) 299 calories, 6.9g fat. From Cooking Light Magazine.

New Year's Tortilla Soup

1 tablespoon olive oil

1 pound boneless, skinless chicken breasts, cut into strips

1 cup diced onion

1 tablespoon minced garlic

1 cup diced red bell pepper

1/2 cup minced cilantro

1 1/2 cups diced tomato

2 jalepeno peppers, seeded and minced

2 teaspoons red chile powder

1 teaspoon crushed cumin seeds

1/2 teaspoon crushed coriander seeds

1 teaspoon salt

Pepper to taste

1 cup drained hominy

1 quart chicken broth

5 corn tortillas, misted on both sides with oil

Heat the oil in a heavy 3-quart pot. Add the chicken and sauté until lightly browned. Add the onion and sauté until softened. Stir in the garlic, pepper, cilantro, tomato, jalapenos, seasonings and hominy. Cook for a couple of minutes to concentrate flavors. Add the broth and simmer for 20 minutes.

Cut the tortillas in strips and bake in a preheated 375 degree oven until crisp, about 10 to 12 minutes. Crush half of the tortillas and stir into the soup. Simmer for 15 minutes.

Ladle the soup into bowls and garnish with the remaining tortilla strips.

Per serving: 210 calories, 5g fat, 20g protein, 24g carbohydrates. From the San Francisco Chronicle.

leeway: One of my most memorable meals that warmed me up after a 50-mile hard ride in 36-degree weather. Even with one jalapeno and 1 1 /2 teaspoons of chili powder, this is spicy, so adjust for taste. Substitute nonstick cooking spray for the oil, and make plenty of tortilla strips, they are addictive!

Chilled Vegetable - Avocado Soup

1-15 oz can spicy chili beans, undrained

12 oz canned vegetable juice

1/4 cup lime juice

1 large tomato, chopped

1 medium avocado, cut into cubes

1/2 cup chopped celery

1 tablespoon chopped parsley

1/2 teaspoon chili powder

2 tablespoons nonfat sour cream

Combine all ingredients, except sour cream in a large bowl. Mix well, cover and refrigerate for one hour. Serve with a dollop of sour cream. As prepared, 11/4 cups equals 264 calories, 11g fat. From Shape magazine.

leeway: Substitute black beans for chili beans, V-8 in glass instead of a can, and Tabasco for chili powder. Omit the avocado if you are watching the fat grams. Add 1 tablespoon of fresh chopped cilantro. Adjust for taste. Refreshing on hot days, an excellent filler food for snacking.

Chunky Vegetable Soup

2 teaspoons vegetable oil

1 cup chopped onion

2 garlic cloves, minced

7 cups water

1 tablespoon dried basil

3/4 teaspoon salt

1/2 teaspoon dried marjoram

1/2 teaspoon pepper

1 pound red potatoes, cut in 1 inch cubes

1/2 pound small carrots, cut in one inch pieces

1 (15 oz) can cannellini or other white beans, drained

1 can whole tomatoes, undrained and chopped

1 (10 oz) package frozen lima beans

1/2 cup cooked orzo (rice shaped pasta)

1/2 cup shredded part-skim mozzarella cheese

Coat a large Dutch oven (big soup pot) with cooking spray, add oil, and place over medium heat until hot.

Add onion and garlic, sauté 5 minutes or until tender

Add water and next 9 ingredients (water through lima beans); bring to a boil

Cover, reduce heat and simmer 20 minutes. Add orzo, cook uncovered another 10 minutes

Ladle in individual bowls, sprinkle with cheese. From Cooking Light Magazine.

leeway: Add 3 chicken boullion cubes, or use defatted chicken broth instead of water. I have substituted kidney beans for white beans, and pearl barley for orzo for a different variation that we seem to like better. If you use barley, add it when you put in the water, it requires more cooking time. You may need to simmer longer. This soup always tastes great on a cold day after a long run. It can last up to a week in an airtight container, or be frozen for three months. Soup makes an excellent meal in itself, especially when you want a light dinner.

Hot and Sour Soup

1/4 pound pork loin, shredded pork

3 teaspoons cornstarch

1 teaspoon sherry

2 dried black mushrooms

1/4 cup dried wood ears

1/4 cup dried lily buds

1/2 cup cold water

1/2 cup bamboo shoots, shredded

1 tablespoon light soy sauce

6 cups chicken broth

2-4 tablespoons rice wine vinegar, (to taste)

1/4 teaspoon white pepper, (to taste)

2 tablespoons dark soy sauce

1/2 cup low-fat firm tofu, cut in 1" cubes

1/4 egg substitute, (two egg whites = 1/4 cup egg substitute)

Tabasco sauce to taste (optional)

1 teaspoon sesame oil

2 teaspoons chopped scallions

Mix the pork with sherry and 1 teaspoon of the corn starch. Cover and soak wood ears, mushrooms, and tiger lilies with boiling water for 15 minutes. Slice the mushrooms and wood ears into strips.

Mix the remaining cornstarch with the 1/2 cup of cold water and set aside. In a large soup pot, bring chicken broth and soy sauce to a simmer. Add the pork, mushrooms, wood ears, tiger lilies, bamboo shoots, and light soy sauce and cook for about 5 minutes.

Add vinegar, white pepper, and tofu. As soon as the soup begins to boil, stir in the well-stirred cornstarch mixture until the soup thickens.

Add the tabasco sauce, if using. Mix in the beaten eggs, stirring constantly.

Taste the soup and adjust the vinegar, tabasco, soy sauce and white pepper combination to your taste. Add the sesame oil and scallions.

Per serving: Calories 149, calories from fat 54. From Master Cook.

leeway: This isn't as complicated as it looks, it just has a lot of ingredients. You can make adjustments, experiment to suit your taste. If I don't have or cannot get certain mushrooms, I just use more dried black mushrooms, and add fresh enoki and crimini (brown) ones. Also, instead of white pepper and tabasco, try a 1/2 teaspoon of hot chili oil and disregard adding the sesame oil. Careful, this stuff will really clear your sinuses! To further reduce fat grams, use extra lean ground turkey instead of pork.

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