Quick vegetable barley soup
serves: 4 (one cup = one serving)
Barley is a much neglected the nutritious whole-grain, usually associated with long,
slow cooking. With this quick cooking variety, you can enjoy a homemade barley
soup in minutes.
• 1 small onion, quartered
• 1/2 green pepper, seeded and quartered
• 2 carrots, quartered
• 4 mushrooms, cleaned and halved
• 1 celery stock, quartered
• 1 garlic clove
• 1 tsp. cold pressed safflower
• 3 10 1/2 oz. salt-free chicken broth, defatted
• 1/2 cup quick cooking barley
• 2 tsp. salt-free vegetable seasoning
• 1/2 teaspoon white pepper
• 1/2 teaspoon dried thyme, crushed
• 1/2 teaspoon dried marjoram, crushed
1. Chopped onion, green pepper, carrots, mushrooms, celery and garlic in food
processor blender.
2. Place oil 2-quart saucepan. And vegetables and sauté three minutes over
moderate heat, stirring constantly.
3. Add remaining ingredients.
4. Bring to a boil, cover, and simmer for 20 minutes. Stir occasionally.
To serve: Serve soup in heated bowls with hardly whole-wheat, rye, or
pumpernickel bread.
Per serving: 157 calories; 4 g protein; 1.7 g fat; 30.3 g carbohydrate; 2.9 g fiber; 0
mg cholesterol; 29 mg sodium
Greek Stew
• 1 cup cooked diced lamb or beef (roast)
• 1/2 cup onion, cut in 1/2 inch chunks
• 16 oz. canned tomatoes, diced
• 1/8 cup walnuts chopped (optional)
• black pepper
• sprinkle of parsley and oregano
Sauté onions in one teaspoon oil in frying pan, cook until transparent. Add
tomatoes, me, and green pepper. Cook through until hot. Add walnuts just before
serving, making sure all ingredients are thoroughly heated. Server cooked rice or
baked potato.
Potato Soup
• 2 cups diced pared potatoes
• 1 cup onion diced
• 1 cup celery diced
• 1/4 to 1 cup diced cooked lean ham
Thin white sauce:
• 3 tablespoons flour
• 4 1/2 cups skim milk
• 1/2 teaspoon salt
• 1 tablespoon butter
Cook potatoes, celery and onion in water until tender and drain. Make the sauce by
melting butter in a large skillet over low heat, at flour and stir to make thicken,
then quickly add milk and stir vigorously until well blended. Once this is well
blended, you may turn the heat up to medium to heat through; be very careful to
stir often to prevent sticking and scorching. Add vegetables and ham; heat through
and serve.
Turkey Vegetable and Noodle Soup
(6 to 8 servings)
• 2 quarts turkey broth
• 1 cup carrots, sliced
• 1/4 cup chopped onion
• one package (10 ounce) frozen baby lima beans
• 1 cup uncooked noodles (whole-wheat noodles)
• 1 cup potatoes, cubed
• 1 cup celery, sliced
• 1/4 teaspoon salt
• dash pepper
• 2 cups turkey meat, cut up
At vegetable stew turkey broth along with the salt, pepper and noodles. Simmer 30
minutes or until tender. At turkey meat, heat through and serve.
Easy Chili
• 2 14-oz. cans kidney beans or one kidney and one pork and beans
• 3/4 pound lean ground beef
• 16 of oz. canned tomatoes diced
• 1/2 cup onions chopped
• 1/2 cup green or red peppers diced
• jalapeno peppers, Tabasco sauce (optional)
• 1/2 teaspoon chili powder
• 1/2 teaspoon dried, crushed red peppers
Sauté onions and brown beef in a heavy frying pan. Drain excess fat. Add the rest
of the ingredients and simmer for at least fifteen minutes to allow flavors and
spices too blend. A very mild chili can be made by adding chili powder or make
slightly hotter by adding crushed red pepper in small amounts. If you like you
really hot, then add more chili powder, more crushed red pepper, diced or sliced
jalapeno peppers and Tabasco sauce in increasing quantities.
Special Turkey Salad
• 1 14 ounce cooked turkey breast, cut into strips
• 1 1/4 cups celery
• 2 yellow peppers, seeded and cut into strips
• 1 small onion, grated
• 1/4 cup low-fat mayonnaise
• 1 6-ounce container plain low-fat yogurt
• 2 tsp. hot mustard
• 2 tsp. maple syrup
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• green celery tops for garnish
Mixed turkey, celery, and yellow peppers together in bowl. Mix grated onion with
mayonnaise, yogurt, mustard, maple syrup, salt, and pepper. Toss turkey mixture
in dressing, cover, and let stand at room temperature for 10 minutes before
serving. Garnish with green celery tops and serve. Serves 4
Layered Fruit Salad
• 3 cups low fat graham cracker crumbs
• 1 cup non fat yogurt
• 16 oz. fat free cream cheese
• 1/3 cup sugar
• 1 1/2 cups frozen strawberries
• 3 1/2 cups fat free Cool Whip
• 6 cups sugar free strawberry Jello (1 large and 1 small)
1. Preheat oven to 350 and spray a 9" X 13" pan with fat-free cooking spray.
2. Mix graham cracker crumbs and yogurt together. Spread evenly over bottom of
pan. Bake for 15 to 20 minutes until crisp.
3. Prepare Jello according to directions on package, add frozen strawberries and
put in refrigerator until it begins to set.
4. Mix cream cheese, sugar and 1/2 cup Cool Whip. Now start to layer the salad.
5. On top of the baked crust, spread the cream cheese mixture evenly. Set aside.
6. Once the Jello starts to set, put it over the cream cheese mixture.
Return the pan
to the refrigerator to allow Jello to set completely.
7. Top with remaining Cool Whip and garnish as desired. Garnish (banana &
blueberries) not included in nutrient analysis.
Serving Information: Calories per serving 108, Fat 4g, Carbohydrate 18g, Sat Fat
1g, Sodium 255mg, Protein 5g, Fiber 5g.
Tunisian Carrot Salad
• 1 1/2 pounds carrots, peeled, cut into 1/4-inch-thick rounds
• 3 tablespoons olive oil
• 2 1/4 teaspoons ground cumin
• 1/4 teaspoon cayenne pepper
• 1/2 cup water
• 3 tablespoons white wine vinegar
• 1/3 cup chopped fresh cilantro
Cook carrots in medium saucepan of boiling salted water until crisp-tender, about
8 minutes. Drain well.
Stir oil, cumin and cayenne in heavy large skillet over medium heat until aromatic,
about 30 seconds. Add carrots, then 1/2 cup water and vinegar.
Simmer over medium heat until liquid is absorbed, stirring often, about 5 minutes.
Season with salt and pepper. Remove from heat and Cool. Mix in cilantro. Cover
and chill. Bring to room temperature before serving.) Makes 4 Servings
Marinated Veggie Salad Lite
• lg. bottle fat-free Italian Dressing
• 2 tomatoes
• 2 cucumbers 2 red bell peppers
• 1 large onion Black pepper & salt to taste
• 1 cup fresh broccoli
• 1 cup fresh cauliflower
Cut vegetables in desired shapes. Add salad dressing, salt & pepper. Mix well. Chill
for 3 hours before serving.
Vegetable-Salad Recipe
Yield: 6 servings
• 1 c Corn kernels; fresh or frozen
• 1 c Green beans; julienne
• 1 c Carrots; julienne
• 1 c Zucchini; julienne
• 1 c Yellow squash; julienne
• 1/2 c Onions; mild, thinly sliced
• 1 c Oil-free salad dressing
• Pepper; black to taste
PER SERVING
79 x *cals, 2 x *gm protein, 1/8 x *gm fat, 14 x *gm carbs, 98 x *mg sodium, 4 x
*gm fiber.
Bring a medium pot of water to a boil. Drop in corn, beans, and carrots; cook for 3
minutes. Drain vegetables and plunge into cold water. Drain again and place in a
large bowl. Add remaining ingredients and toss to mix well. Refrigerate for 1 hour
to blend flavors. Serves 6.
Author's Note: Store-bought non-fat salad dressing makes this salad as simple as
can be. Crunchy vegetables make it tasty and low in fat.
Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall
Pasta Salad
• 2 Cups Cooked Curly Noodles
• 1 Cup Broccoli, Chopped
• 1 Cup Carrots, chopped
• 1/4 Teaspoon Ground Black Pepper
• 1 Tablespoon dried Basil
• 10 Olives, chopped
• 4 Scallions, sliced
• 1/4 Cup Non Fat Italian Dressing
Mix the first 7 ingredients in a bowl Pour the Dressing over all and toss to coat
Refrigerate for 2 hours. Serve.
SERVINGS CALORIES FAT PROTEIN CARBS 2 224 4.3 g 7 g 41.6 g FIBER CHOL IRON
SODIUM CALC 4.8 g 36 mg 5.4 mg 642 mg 149 mg
Garlic Roasted Potato Salad
• 3 Pounds Red Potatoes, Quartered
• 1 Tablespoon Dry Mustard
• 2 Teaspoons Coriander Seeds
• 6 Garlic Cloves, halved
• 1/2 Cup Chopped Parsley
• 1/2 Cup Plain Fat Free Yogurt
• 1/3 Cup Sliced Green Onions
• 1/4 Teaspoon Pepper
Preheat Oven to 400. Combine the first 5 ingredients in a large bowl. Place into a
shallow roasting pan and bake for 30 minutes. Cool. Combine the rest of the
ingredients and toss with the Potatoes.
SERVINGS CALORIES FAT PROTEIN CARBS 8 199 2.3 g 5 g 30.9 g FIBER CHOL IRON
SODIUM CALC 3.5 g 1 mg 2.7mg 270 mg 66 mg
Serving Size 1 Cup
Creamy Coleslaw
• 1/2 cup plain low-fat yogurt
• 2 tablespoons Dijon mustard
• 1 tablespoon water
• 2 teaspoons low-fat mayonnaise
• 2 teaspoons fresh lemon juice
• 6 cups thinly sliced cabbage (about 1 large)
• 4 medium carrots, shredded
• 1 cup thinly sliced red onion (about 1 large)
• 1/2 teaspoon dill seeds
Whisk together yogurt, mustard, water, mayonnaise, and lemon juice in a large
bowl. Add remaining ingredients and toss to combine well. Season coleslaw with
salt and pepper. Coleslaw may be made 1 day ahead and chilled if covered.
Serves 6. Each serving about 68.1 calories and 1.1 gram fat (15% of calories from
fat)
Broccoli-Red Pepper Salad
Broccoli’s popularity soared in the health-conscious eighties, when it became
known as a high-fiber, anticancer vegetable (along with other cruciferous veggies).
DRESSING
• 3 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• 3/4 teaspoon salt
• 1/4 teaspoon minced garlic
• 6 tablespoons olive oil
• 1 tablespoon chopped fresh parsley
• 2 large bunches (3 lbs.) broccoli
• 1 teaspoon salt
• 1 large head romaine lettuce, torn into bite-size pieces
• 1 head Boston lettuce, torn into bite-size pieces
• 2 red bell peppers, cut into strips
1. Make dressing: Whisk vinegar, mustard, the 3/4 teaspoon salt and the garlic in
small bowl. Gradually whisk in oil. Stir in parsley.
2. Cut broccoli into small florets. (Reserve stalks for another use.) Heat 2 quarts
water and the 1 teaspoon salt to boiling in saucepot. Add broccoli and cook 30
seconds. Drain and rinse under cold water.
3. Combine torn lettuces, bell peppers and broccoli in large salad bowl. Add
dressing; toss well. Makes 12 servings.
Make-Ahead Tip: The salad and dressing can be made ahead. Cover and refrigerate
separately up to 4 hours.
Nutrition facts per serving: 95 calories, 7 g total fat, 1 g saturated fat, 0 mg
cholesterol, 220 mg sodium, 7 g carbohydrate, 3 g protein. |
