method of lizzy

preservations… for posterity

All-time favorite soups

Recipes for two of our favorite soups: Quick Avgolemono, Orzo and Chicken Soup and Curried Peanut-Squash Soup (which was last night’s dinner).

Quick Avgolemono, Orzo, and Chicken Soup courtesy Cooking Light magazine

Avgolemono (ahv-goh-LEH-moh-noh) is a tangy Greek soup that combines chicken broth, eggs, and lemon juice. Traditional versions include rice; our interpretation uses orzo. Total time: 35 minutes

6 cups fat-free, less-sodium chicken broth
1 teaspoon finely chopped fresh dill
1/2 cup uncooked orzo (rice-shaped pasta)
4 large eggs
1/3 cup fresh lemon juice
1 cup shredded carrot
1/4 teaspoon salt
1/4 teaspoon pepper
8 ounces skinless, boneless chicken breast, cut into bite-sized pieces

Bring broth and dill to a boil in a large saucepan. Add orzo. Reduce heat, and simmer 5 minutes or until orzo is slightly tender. Remove from heat.
Place eggs and juice in a blender; process until smooth. Remove 1 cup broth from pan with a ladle, making sure to leave out orzo. With blender on, slowly add broth; process until smooth.Add carrot, salt, pepper, and chicken to pan. Bring to a simmer over medium-low heat, and cook 5 minutes or until chicken and orzo are done. Reduce heat to low. Slowly stir in egg mixture; cook 30 seconds, stirring constantly (do not boil).

Yield: 4 servings (serving size: 2 cups)

NUTRITION PER SERVING
CALORIES 228(25% from fat); FAT 6.3g (sat 1.9g,mono 2.2g,poly 1g); PROTEIN 25.3g; CHOLESTEROL 244mg; CALCIUM 68mg; SODIUM 855mg; FIBER 2.9g; IRON 2.6mg; CARBOHYDRATE 16.6g

Curried Peanut-Squash Soup courtesy Cooking Light magazine The recipe calls for brown basmati rice, but any cooked rice will work.

 Cooking spray
2 cups thinly vertically sliced onion
1 tablespoon curry powder
1 1/2 teaspoons ground cumin
3/4 teaspoon salt, divided
1/4 teaspoon ground red pepper
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups chopped peeled butternut squash
1 cup shredded carrot
1 cup frozen green peas, thawed
1 1/2 cups cooked brown basmati rice
3/4 cup sliced green onions
6 tablespoons creamy peanut butter
1/4 cup chopped fresh cilantro
6 lime wedges
 Green onion strips (optional)

Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add onion; cook 6 minutes or until tender, stirring occasionally. Stir in curry powder, cumin, 1/2 teaspoon salt, pepper, and garlic. Cook 1 minute, stirring constantly. Add broth, squash, and carrot; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender. Stir in peas; cook, uncovered, 1 minute. Stir in rice, sliced green onions, peanut butter, cilantro, and remaining 1/4 teaspoon salt. Cook 1 minute or until thoroughly heated. Serve with lime wedges; garnish with green onion strips, if desired.

Yield: 6 servings (serving size: 1 1/3 cups soup and 1 lime wedge)

NUTRITION PER SERVING
CALORIES 252(33% from fat); FAT 9.3g (sat 1.9g,mono 4.2g,poly 2.5g); PROTEIN 9.7g; CHOLESTEROL 0.0mg; CALCIUM 91mg; SODIUM 677mg; FIBER 7.3g; IRON 2.5mg; CARBOHYDRATE 35.7g

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February 26, 2007 - Posted by | food, recipes

1 Comment

  1. Mmm, sounds tasty. Your husband is a lucky man.

    Comment by David | February 26, 2007


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