Kristen's Recipes

1 leek
1 medium red onion
1 large turnip (more would be good)
2 white potatoes
1 sweet potato
1 T. fresh chopped rosemary
2 quarts vegetable stock and/or water

Cut off dark green tops from leeks, rinse very thoroughly, and dice. Chop onion, and sauté leeks and onion in the bottom of a large soup pot in a little water until soft. Peel and dice turnips and potatoes, and add to soup pot. Add a little stock and stew for 5 minutes, stirring gently. Add the rest of the stock and the rosemary, and simmer for 15 minutes, or until the potatoes are fully cooked. Puree about half of the soup in a food processor or blender, and return to the pot. Season to taste with salt and pepper, reheat, and serve.

1 C. wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 C. dried porcini mushrooms (or other “wild” mushroom), coarsely broken up and rinsed 3 cloves garlic, minced
1/4 tsp thyme
1/8 tsp grated nutmeg
2 packages (10 oz each) frozen chopped spinach
1/4 C. hulled pumpkin seeds
1/2 C. packed fresh basil leaves
2 T. fresh lemon juice

In Dutch oven or flameproof casserole, combine 6 C. water, wild rice, onion, carrot, dried porcini, garlic, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 C. of water. Purée until smooth. Pour pesto into small bowl and set aside. Spoon 1 C. of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir puréed soup and pesto into soup remaining in Dutch oven.

3 lb. ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium free chicken broth
3 T. chopped fresh basil
Fresh ground black pepper to taste

Preheat broiler. Spray a baking sheet with nonstick cooking spray and place tomatoes on it, cut side down. Broil for 10 to 12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with salt and pepper.

Yield: 4 servings
Calories: 110
Fat: 1.2g
Fiber: .8g

12 oz. canned chopped clams, undrained
2 garlic cloves, pressed or minced
1/2 tsp. freshly ground black pepper
4 cups low-fat (1 percent) milk
1/4 cup freshly grated parmesan cheese

Drain the clams and pour the juice into a saucepan. Add the garlic and pepper to the juice and bring to a boil. Boil for 2 minutes. Add the drained clams and milk and heat to desired temperature. Do not boil. To serve, ladle 1 cup of soup into each of 4 soup bowls and sprinkle each serving with 1 T. of Parmesan cheese. Makes 4 cups.

1 C. = 254 calories, 6g fat

For the caramelized onions:

3 large yellow onions, sliced into rings
Non-stick cooking spray
Pinch of salt

Spray a nonstick stock pot with Pam. Add onions and salt. Cook over low to medium heat, stirring every 3-5 minutes. Adjust the heat if onions seem like they’re browning too fast. Keep stirring and cooking (about 45min) until onions turn completely browned, sticky, and are reduced to 1/4 of their original size.

For the soup:

1 large white onion, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1 large (30oz) can of tomatoes
2/3rd bag of frozen cauliflower flowerettes
1 can of fat-free chicken or veggie stock
3 bay leaves
1 1/2 tsp salt
1 T. garlic powder
Lots of cracked black pepper
Pinch of crushed red pepper
2 T. balsamic vinegar
1 1/2 tsp Italian seasoning
3 crushed garlic cloves

Garnish

1 large fresh yellow tomato, chopped
parsley, chopped

Remove caramelized onions from stockpot and set aside, but do not wash the pot. Spray that pot with pan spray, and over medium heat, add the onions, celery and bell pepper. Cook until veggies are soft and white onion is translucent. Add tomatoes through Italian seasoning. Cook on medium-low for 20 minutes, uncovered. Find the bay leaves and discard them. Remove from heat, stir in caramelized onions and the raw garlic. With a hand blender, (or food processor/blender in batches) puree the soup to desired consistency. Ladle into bowls and top with fresh tomato and parsley.

7-1/2 C. Fresh Vegetable Broth or water
1-1/2 C. dried lentils
1 C. chopped onion
1 C. chopped carrot
1/2 C. chopped celery
1/2 C. chopped parsnip
2 T. low-sodium soy sauce
2 tsp. dried oregano

Combine broth and dried lentils in a large Dutch oven, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add remaining ingredients; cover and simmer 15 minutes

1 tsp. minced garlic
2 T. chopped red onion
1/2 tsp. red pepper flakes
4 1/2 cups vegetable stock
8 oz. canned bamboo shoots, drained
10 oz. firm tofu, drained and cubed
1 large shiitake mushroom, sliced
1 scallion, chopped
11/2 T. rice vinegar
2 T. cornstarch
1 cup loosely packed thinly sliced fresh spinach leaves

Combine the garlic, onion, and red pepper flakes in a heavy saucepan and cook, covered, over low heat until the onion is translucent, adding a little water if necessary to prevent scorching. Stir in the stock. Add the bamboo shoots, tofu, mushroom, scallion, and rice vinegar and heat to boiling. Combine enough water with the cornstarch to form a thin paste. Slowly pour the cornstarch mixture into the boiling soup, reduce the heat to medium, add the spinach, and continue to cook for 5 minutes.

Makes 6 cups. 1 C. = 60 calories

2 14-oz. cans low sodium vegetable broth
1 head garlic (15 cloves), peeled
1 medium onion, peeled and quartered
1 1/2 tsp. fresh parsley
1 1/2 tsp. fresh cilantro
1 tsp. fresh mint
1 tsp. basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
1 T. lemon juice

In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and allow to cool partially. Puree in batches in a blender or food processor. Return to pan, add lemon juice and reheat.

Yield: 4 servings
Calories: 46
Fat: 1.6g
Fiber: .5g

Note: I love this stuff. I use my own homemade chicken stock instead of the canned veggie stuff. This makes a light opening soup to help fill me up before I eat a meal. It works well as a saute liquid instead of plain broth or water. I also have drizzled a bit of this over rice or chicken before re-heating it in the microwave — to keep it moist while heating, and it gives a lovely flavor.

3 lbs butternut or acorn squash
2 granny smith apples, peeled and cored
1 med. onion, chopped
1 small potato, peeled and cubed
2 carrots, peeled and chopped
4 cups homemade chicken stock
2 tsp curry powder (to taste)
1/2 tsp white pepper
Apple cider

Peel, seed and cube squash. Place stock in large pot and bring to a boil. Turn heat to medium and add squash, apple, onion and carrot. Cook till veggies are tender. Strain veggies, reserving liquid. Puree veggies in processor or blender till smooth. Combine puree with reserved liquid and place back on stove , med heat. Add seasonings, adjust to taste. Simmer 10 minutes to blend flavors. If too thick, thin with cider or apple juice.

In an electric frying pan, sauté 5 C. of onions. Add 2 tsp. of minced garlic and 1 T. of water. Stir in 1 tsp. of Splenda and 1 tsp. of flour. Add 5 C. of low sodium beef stock or broth and stir. Pour the soup into individual oven-proof soup bowls. Toast 2 slices of whole wheat bread, cut off the crusts and add them to the top of each soup bowl. Now sprinkle 1/2 C. of light cheddar cheese and 1/2 C. of light mozzarella cheese over the toast and broil until the cheese has just melted.

8 whole garlic cloves, peeled
1 tsp. butter
1 medium sweet vidalia or imperial onion, thinly sliced
1/2 maui onion, thinly sliced
1/2 cup chopped well-rinsed leeks, white part only
4 scallions, chopped
1/4 cup non-alcoholic champagne
4 cups fat-free chicken stock
1/4 tsp. freshly ground black pepper
1/2 cup chopped chives
1/2 cup fat-free sour cream
Fresh basil leaves for garnish
18 sourdough croutons for garnish

Preheat the oven to 350°F. Lightly spray a baking sheet with non-stick cooking spray. Spread the garlic cloves on the sheet and bake until very soft, about 10 minutes. Set aside. Melt the butter in a 4-quart stockpot. Add the Vidalia and Maui onions and slowly cook them until caramelized, or a golden brown in color, about 30 to 40 minutes. Add the leeks and scallions and cook for an additional 10 to 15 minutes. Add the roasted garlic and champagne and cook until almost dry. Add the stock, salt, and pepper and simmer for 30 minutes. Remove from the heat. Add the chives and allow to cool slightly. Spoon the mixture into a blender and puree while adding the sour cream. Pour the puree back into the saucepan and reheat it to serving temperature. Garnish each serving with basil leaves and 3 sourdough croutons.

Makes 6 2/3 cup servings. 76 calories

1 Medium Eggplant (about 1 pound)
1 Small Onion, minced fine
1 lg. Clove Garlic, crushed
1/2 T. Fresh Oregano, minced
3-4 lg. Plum Tomatoes, peeled, seeded, and chopped
11/2 C. Chicken Stock
Pinch Cayenne Pepper
2-3 T. Fresh Basil, shredded

Grill the eggplant until charred and tender. Cut in half lengthwise and scoop out the pulp, discard skin. Sauté the onion, garlic and oregano in a little water until softened. Add eggplant, tomatoes, stock, and pepper. Simmer, partly covered, for 35 minutes. Puree soup in blender, spoon into bowls, then top with a little shredded basil.

3 C. cooked cauliflower
1 1/2 C. Chicken Stock
1 T. Curry powder
Dash low-sodium soy sauce
Black pepper
Dash cayenne pepper

Pour all ingredients into food processor and process until very thick and completely blended. Transfer into pot or microwave rice cooker and heat thoroughly until piping hot.

10 large Russet Potatoes
6 Large Leeks
2 C. Skim Milk
2 T. Fresh Dill
1 C. Yogurt Cheese (at room temperature)
Pepper to taste

Peel and dice potatoes and place in a large pot. Cut leeks in half lengthwise and wash all grit from between leaves. Cut into small 1/2-inch pieces, place in pot with potatoes and cover with water. Bring water to a boil. Reduce heat and cook for about 30 minutes or until potatoes are tender. Add milk, dill and pepper and cook for 10 minutes. Add yogurt cheese and cook over low heat until heated through. Taste and adjust seasonings; serve immediately. Serves 8-10.

1 lb. asparagus
6 C. chicken stock or canned broth
1/2 C. minced shallot
1 potato, grated
Pepper to taste
Plain low-fat yogurt or low-fat sour cream for garnish
Grated lemon peel for garnish
Snipped fresh dill for garnish

Peel and trim the asparagus, reserving the trimmings. In a large saucepan bring stock or broth to a simmer, add trimmings and let stand 15 minutes. Rinse spears, pat dry and cut into 1 1/2 pieces, reserving tips. Strain stock or broth into a large saucepan and add the asparagus stalks, shallot, potato and pepper to taste. Bring the liquid to a boil over high heat and simmer the mixture, stirring occasionally, for 25 minutes, or until asparagus is tender. Meanwhile, in a saucepan of boiling salted water blanch the asparagus tips until just tender, drain and refresh. In a food processor or blender puree the soup in batches until smooth, correct seasoning and return to saucepan. Heat until hot. To serve: ladle soup into bowls and garnish with reserved asparagus tips, yogurt, lemon peel and dill.

1 cucumber, peeled and diced
1 green bell pepper, diced
5 green onions, chopped
2 cloves garlic, minced
3 tomatoes, diced2 stalks celery, diced
2 1/2 C. cooked navy beans, rinsed and drained
6 T. red wine vinegar
1 (46 fluid oz.) can tomato juice
1 tsp. ground cumin
1 T. minced fresh parsley
1 T. minced fresh basil
1/2 T. minced fresh oregano

In a 4-quart serving bowl or soup tureen, combine cucumber, bell pepper, green onion, garlic, tomatoes, celery, navy beans, vinegar and tomato juice Season with cumin, parsley, basil, and oregano. Adjust spices and seasonings to taste. Chill in refrigerator at least 4 hours before serving cold.

1 package fresh mushrooms (sliced)
1 green pepper chopped
1 onion chopped
1 large can tomato juice
1 can of diced tomatoes
1 14 oz. jar of pizza sauce
1 fresh tomato chopped
70 red. fat turkey pepperoni cut into 1/4’s
1 jar of Hormel 50% less fat bacon bit pieces
1 package Hidden Valley Ranch seasoning
8 T. Parmesan cheese
8 T. grated Part skim mozzerella cheese

Sauté in Pam, the first 3 ingredients until soft. (over med. heat) Mix remaining ingredients in a large pot and bring to a boil. Add first three ingredients that have been softened. Reduce heat to a simmer. Simmer for 1/2 hour. Serve with 1 T. parmesan and 1 T. mozzarella cheese sprinkled on top of each bowl.

Yield: 8 servings
Serving Size: 1 C.

Calories: 221
Fat: 8.3g
Fiber: 2.3g

4 large ears sweet corn, husks removed
1 large onion, chopped
1 celery rib, chopped
1 T. butter or stick margarine
1 1/2 C. diced peeled potatoes
1 C. water
2 tsp. chicken bouillon granules
1/4 tsp. thyme
1/4 tsp. pepper
6 T. flour
3 C. 2% milk

Cut corn off cob; set aside. In large saucepan, sauté onion and celery in butter until tender. Add the potatoes, water, bouillon, thyme, pepper and corn. Bring to a boil. Reduce heat, cover and simmer for 15 minutes or until potatoes are tender. Combine the flour and milk until smooth; gradually stir into soup. Bring to a boil; cover and stir for 2 minutes or until thickened.

Yield: 7 servings.
Serving Size: 1 C.

Calories: 204
Fat: 5g
Fiber: 4g

2/3 C. sliced carrot
1/2 C. diced onion
3 C. broth (beef, chicken or vegetable)
1 and 1/2 C. of diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini

In a large saucepan, sprayed with nonstick cooking spray, sauté carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt. Bring to a boil, lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.

Yield: 4 servings
Serving Size: about 1 C. each

Calories: 40
Fat: .6g
Fiber: 1.8g

1 C. Dried Split Peas
4 C. Stock
1 Bay Lead
1 1/2 tsp. Caraway Seeds
1 jalapeño Pepper, diced
1 Onion, chopped
1 Stalk Celery, diced
Pinch of Celery Seed
1 Carrot, peeled and sliced
1 clove Garlic, minced
2 tsp. Worcestershire Sauce
1 dash Red Wine

Bring the split peas, stock, bay leaf, caraway seeds and jalapeño to a boil. Reduce heat, cover and simmer for half an hour. Add the onion, celery, carrot, garlic, Worcestershire sauce, and red wine and let simmer another 30 minutes, or until peas are tender.

2 lb. yellow summer squash, washed and diced
2 scallions, washed and sliced (include tops)
1 quart water
1 tsp. splenda (optional)
1T. fresh minced dill
1 T. salt
1/8 tsp. fresh ground pepper

Place squash, scallions, water, and honey in a large saucepan and simmer gently for about 40 minutes or until squash is tender. Stir in dill. Put squash through a food mill or puree in a blender until smooth. Return to saucepan season with salt and pepper, and simmer for 5 to 10 minutes more. Serve hot or cold.

Yield: 4 servings
Calories: 62
Fat: 0g
Fiber: 2g

3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano

In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.

Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g

1/3 C. finely chopped fresh cilantro
1/4 C. low-fat sour cream
2 tsp. 2% low-fat milk
1/2 tsp. salt
1 1/2 lb. red bell peppers (3 large), roasted and peeled
2 tsp. olive oil
2 C. chopped onion
1/2 C. chopped carrot
1 T. tomato paste
1/2 tsp. ground cumin
1/4 tsp. chili powder
Dash of ground red pepper
2 garlic cloves, minced
3/4 C. cooked long-grain rice
1/2 C. water
2 (10 1/2-oz.) cans low-salt chicken broth
1/2 C. 2% low-fat milk
1/4 tsp. salt
1/8 tsp. black pepper

Combine first 4 ingredients in a small bowl; stir well, and set aside. Chop bell peppers; set aside. Heat oil in a Dutch oven over medium heat. Add onion and carrot; sauté 8 minutes or until vegetables are lightly browned. Stir in bell peppers, tomato paste, and next 4 ingredients (tomato paste through garlic); cook 5 minutes, stirring frequently. Stir in rice, water, and broth, scraping skillet to loosen browned bits. Bring to a boil; partially cover, reduce heat, and simmer for 15 minutes. Place broth mixture in a food processor; process until smooth. Return puree to pan, and stir in 1/2 C. milk, 1/4 tsp. salt, and black pepper. Cook over medium heat until thoroughly heated (do not boil). Ladle bisque into bowls; top with sour cream mixture.

Yield: 5 servings
Serving size: 1 C. bisque and 2 tsp. sour cream mixture

Calories: 167
Fat: 5.4g
Fiber: 4.3g