It's now January and the snow has started to really fall down now. In these cold winter months, there is nothing like a nice bowl of hot soup and some bread that makes for a great meal. Here are two easy, quick soup recipes along with a new bread recipe for you to enjoy. All are from Cooking Light so they're pretty healthy too. Let it snow!
Vegetarian Chili
Ingredients:
1 tablespoon olive
oil
2 cups chopped
onions
3 garlic cloves,
minced
4 cups water,
divided
2 tablespoons
sugar
2 tablespoons
chili powder
2 tablespoons
Worcestershire sauce
2 cans (14.5 oz)
diced tomatoes, undrained
1 can (15.5 oz)
chickpeas (garbanzo beans), rinsed & drained
1 can (15 oz)
black beans, rinsed & drained
1 can (15 oz)
kidney beans, rinsed & drained
1 can (16 oz)
cannellini beans or other white beans, rinsed & drained
1 can (6 oz)
tomato paste
½ cup (2 oz)
reduced fat shredded cheddar cheese, optional
Directions
1. Heat oil in a large Dutch
oven over medium-high heat. Add onion
and garlic. Sauté 3 minutes or until
tender. Add 3 cups water and next 8
ingredients (through cannellini beans), stirring to combine.
2.
Combine remaining cup of
water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean
mixture. Bring to a boil, reduce heat,
simmer for 5 minutes or until thoroughly heated. Ladle into soup bowls and top with cheese if
desired.
Yield: 8 servings (serving size is 1.5 cups soup)
Calories 276 (11% from fat), Fat 3.5 g (sat
0.3g, mono 1.3g, poly 1g), Carbs 49.7g, Fiber 14.7 g, Chol 0 mg, Iron 4.2 mg,
Sodium 587 mg, Calc 107 mg. |
| Vegetarian Chili, served with Sangria |
Southwestern Chicken Soup
Ingredients
Cooking Spray
1 cup chopped
onions
3 garlic cloves,
minced
6 cups fat free,
less sodium chicken broth
¼ cup uncooked
white rice
1 teaspoon ground
cumin
1 can (16 oz)
Great Northern beans, rinsed & drained
3 cups chopped, skinless,
boneless, rotisserie chicken breast
½ cup coarsely
chopped fresh cilantro
½ teaspoon black
pepper
¼ teaspoon salt
1 cup chopped
seeded tomato
¾ cup diced peeled
avocado (about 1 medium)
1 tablespoon fresh
lime juice
6 lime wedges
Directions
1.
Heat a large sauté pan over
medium-high heat. Coat pan with cooking
spray. Add onion and garlic, and sauté 3
minutes. Add broth, rice, cumin, and
beans, then bring to boil. Reduce heat,
simmer for 15 minutes. Stir in chicken,
cilantro, pepper, and salt, then simmer for 5 minutes or until chicken is
thoroughly heated.
2.
Remove from heat, stir in
tomato, avocado, and juice. Serve with
lime wedges.
Yield: 6 servings (serving size 1 2/3 cup soup and 1 lime
wedge)
Calories 274 (25% from fat), Fat 7.7 g (sat
1.5g, mono 3.9g, poly 1.3), Protein 28.4 g, Carb 23.1 g, Fiber 6g, Chol 60mg,
Iron 2.6mg, Sodium 516mg, Calc 65 mg
Onion and Fontina Beer Batter Bread
Ingredients
1 tablespoon olive
oil
1 cup diced onion
3 cups all-purpose
flour (about 13.5 oz)
3 tablespoons
sugar
2 teaspoons baking
powder
1 teaspoon salt
1 cup (4 oz)
grated fontina cheese
1 bottle (12 oz)
beer (such as an amber ale)
Cooking Spray
¼ cup butter,
melted & divided
Directions
1.
Preheat oven to 375
degrees.
2.
Heat olive oil in large
nonstick skillet over medium heat. Add
onion, and sauté 6 minutes or until tender.
Cool to room temperature.
3.
Lightly spoon flour into
dry measuring cups and level with a knife.
Combine flour, sugar, baking powder, and salt into a bowl, making a well
in the center of the mixture. Add onion,
cheese, and beer, then stir until just moist.
4.
Spoon batter into a 9 x 5
inch loaf pan coated with cooking spray. Drizzle evenly with 2 tablespoons
butter. Bake at 375 for 35 minutes,
brush with remaining 2 tablespoons of butter.
Bake an additional 23 minutes or until a wooden pick inserted in the
center comes out clean. Cool 5 minutes
in a pan on a wire rack, remove from pan.
Cool completely on wire rack.
Yield: 16 servings (serving size 1
slice)
Calories 149 (30% from fat), Fat
5g (sat 2.3g, mono 2.1g, poly 0.3g), Protein 3.5g, Carb 22.2g, Fiber 0.8g, Chol
12mg, Iron 1.2 mg, Sodium 259mg, Calc 61 mg
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