Sheba
08-09-2007, 11:37 AM
From this site (http://www.pioneerthinking.com/spafoods.html)
Toasty Oatmeal Vegetable Soup
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste), finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
In large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned about 3-5 minutes. (Oatmeal can burn easily, so watch carefully.) Transfer oatmeal to small bowl and set aside.
In large, non-stick 4-quart pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, sauté onion until softened and pale gold. Add garlic and continue sautéing a few minutes more. Do not allow onion or garlic to burn.
Add vegetables and broth. Raise heat to high and bring soup to boil. Immediately reduce heat to gentle simmer and cook about 10 minutes. Add oatmeal and simmer about 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste. Serve immediately.
Makes 6 servings.
Per serving: 101 calories, 3 g. fat (less than 1 g. saturated fat), 14 g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 590 mg. sodium.
This vegetable broth (same site) sounds GOOOOOOOOOD!
Vegetable Broth - Makes 2 1/2 quarts.
4 medium carrots, sliced
2 cups chopped green cabbage
4 white mushrooms, quartered
1 medium leek, white part only, chopped
1 medium onion, chopped
Peel of 1 potato
1 medium zucchini, chopped
1/4 lb. string beans, cut in 1-inch pieces
1/2 small celery root, chopped (1 cup)
15 sprigs flat-leaf parsley sprigs
12 black peppercorns
3 quarts cold water
2 cups canned tomatoes, with liquid
1 bay leaf
1/2 tsp. dried thyme
In a large pot (4-quart or larger), place all the ingredients except tomatoes, bay leaf and thyme. Bring to a boil, reduce heat and simmer 30 minutes. Add tomatoes, bay leaf and thyme. Simmer 30 minutes. Let sit until cool.
Strain broth into a large bowl or pot, gently pressing solids to extract their flavorful juices. Refrigerate broth up to 3 days, or freeze in small containers.
Per 8-oz. cup: 56 calories, 0 g. total fat (0 g. saturated fat), 13 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 150 mg. sodium.
Toasty Oatmeal Vegetable Soup
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste), finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
In large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned about 3-5 minutes. (Oatmeal can burn easily, so watch carefully.) Transfer oatmeal to small bowl and set aside.
In large, non-stick 4-quart pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, sauté onion until softened and pale gold. Add garlic and continue sautéing a few minutes more. Do not allow onion or garlic to burn.
Add vegetables and broth. Raise heat to high and bring soup to boil. Immediately reduce heat to gentle simmer and cook about 10 minutes. Add oatmeal and simmer about 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste. Serve immediately.
Makes 6 servings.
Per serving: 101 calories, 3 g. fat (less than 1 g. saturated fat), 14 g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 590 mg. sodium.
This vegetable broth (same site) sounds GOOOOOOOOOD!
Vegetable Broth - Makes 2 1/2 quarts.
4 medium carrots, sliced
2 cups chopped green cabbage
4 white mushrooms, quartered
1 medium leek, white part only, chopped
1 medium onion, chopped
Peel of 1 potato
1 medium zucchini, chopped
1/4 lb. string beans, cut in 1-inch pieces
1/2 small celery root, chopped (1 cup)
15 sprigs flat-leaf parsley sprigs
12 black peppercorns
3 quarts cold water
2 cups canned tomatoes, with liquid
1 bay leaf
1/2 tsp. dried thyme
In a large pot (4-quart or larger), place all the ingredients except tomatoes, bay leaf and thyme. Bring to a boil, reduce heat and simmer 30 minutes. Add tomatoes, bay leaf and thyme. Simmer 30 minutes. Let sit until cool.
Strain broth into a large bowl or pot, gently pressing solids to extract their flavorful juices. Refrigerate broth up to 3 days, or freeze in small containers.
Per 8-oz. cup: 56 calories, 0 g. total fat (0 g. saturated fat), 13 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 150 mg. sodium.