Featured Recipes
Soups
Minestrone Soup
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.
| Ingredients | |
|---|---|
| 1/4 C | olive oil |
| 1 clove | garlic, minced or 1/8 tsp garlic powder |
| 1-1/3 C | coarsely chopped onion |
| 1-1/2 C | coarsely chopped celery and leaves |
| 1 can (6 oz) | tomato paste |
| 1 Tbsp | chopped fresh parsley |
| 1 C | sliced carrots, fresh or frozen |
| 4-3/4 C | shredded cabbage |
| 1 can | (1 lb) tomatoes, cut up |
| 1 C | canned red kidney beans, drained and rinsed |
| 1-1/2 C | frozen peas |
| 1-1/2 C | fresh green beans |
| dash | hot sauce |
| 11 C | water |
| 2 C | uncooked, broken spaghetti |
Directions
- Heat oil in a 4-quart saucepan.
- Add garlic, onion, and celery and sauté about 5 minutes.
- Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
- Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
- Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup
Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg
Gazpacho
This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol free, and made with very little added oil.
| Ingredients | |
|---|---|
| 4 C | tomato juice* |
| 1/2 | medium onion, peeled and coarsely chopped |
| 1 | small green pepper, peeled, cored, seeded, and coarsely chopped |
| 1 | small cucumber, peeled, pared, seeded, and coarsely chopped |
| 1/2 tsp | worcestershire sauce |
| 1 clove | garlic, minced |
| 1 drop | hot pepper sauce |
| 1/8 tsp | cayenne pepper |
| 1/4 tsp | black pepper |
| 2 Tbsp | olive oil |
| 1 large | tomato, finely diced |
| 2 Tbsp | minced chives or scallion tops |
| 1 | lemon, cut in 6 wedges |
Directions
- Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in the blender.
- Puree.
- Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add chopped tomato. Chill.
- Serve icy cold in individual bowls garnished with chopped chives and lemon wedges.
Yield: 6 servings--Serving Size: 1 cup
Each serving provides:
Calories: 87
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 593 mg*
*To cut back on sodium, try low-sodium tomato juice.
