Recipes: Soup for Supper

the recipes

december 99

Soup for Supper

Turkey Minestrone

(makes 4 servings)

1/2	tablespoon (7.5 ml) olive oil
1	medium onion, chopped
1	clove garlic, minced
6	cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
1	medium red skinned potato, scrubbed and diced
1/4	cup (49 g) dried split peas
1/2	teaspoon (2.5 ml) crushed dried basil
1/2	teaspoon (2.5 ml) crushed dried thyme
1	small bay leaf
1	medium zucchini, cut into 1-inch cubes
1	large ripe plum tomato, seeded and diced
1	15-ounce (450 g) cannellini beans, rinsed and drained
1	cup (140 g) chopped cooked turkey meat or chicken breast
1/4	cup chopped (15 g) flat-leaf parsley (optional)
2	tablespoons (10 g) freshly grated Parmesan cheese (optional)

In a large pot, heat oil over medium heat. Add onion and garlic. Sauté until onion is wilted, about 5 minutes. Stir in chicken broth.
Raise heat and add potato, split peas, basil, thyme, and bay leaf. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.
Remove bay leaf. Stir in zucchini, tomato, cannellini beans, and turkey. Simmer, uncovered, another 15 minutes, stirring occasionally.
Ladle into soup bowl. If using, sprinkle each serving with parsley and then some of the grated cheese. Serve hot.

Per serving:	226 calories (16% calories from fat), 20 g protein, 4 g total fat (0.9 g saturated fat), 26 g carbohydrates, 7 g dietary fiber, 27 mg cholesterol, 253 mg sodium
Diabetic exchanges:	2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Fresh Fennel and Orange Salad

(makes 4 servings)

2	medium navel oranges
1	tablespoon (15 ml) olive oil
1	tablespoon (15 ml) white wine vinegar
1/4	teaspoon (1.25 ml) crushed dried rosemary
1	large head fresh fennel
4	large butter lettuce leaves, rinsed and crisped
1	tablespoon (8 g) broken pecan pieces

Grate 1/4 teaspoon orange zest from one of the oranges. Juice the orange, whisk in the orange zest, olive oil, wine vinegar, and rosemary. Set aside.
Cut off and discard peel and all white membrane from remaining orange. Thinly slice orange crosswise and set aside.
Trim fennel head and cut lengthwise into quarters. Remove and discard core. Slice fennel quarters crosswise. Mix the fennel with the orange juice-oil mixture. Cover and refrigerate for 15 minutes.
When ready to serve, place crisped lettuce leaves on 4 individual salad plates. Top with fennel mixture and orange slices. Sprinkle each with some of the pecan pieces. Serve at once.

Per serving:	107 calories (39% calories from fat), 3 g protein, 5 g total fat (0.6 g saturated fat), 15 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 39 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 1/2 vegetable), 1 fat

Lemon Biscotti

(makes 36 biscotti)

1 1/4	cups (175 g) unbleached all-purpose flour
1/2	cup spoonable sugar substitute
1	teaspoon (5 ml) baking powder
3	tablespoons (37.5 g) reduced-fat cold stick margarine, cut into bits
1	large egg or 1/4 cup (60 ml) liquid egg substitute
3	tablespoons (45 ml) grated lemon zest
3	tablespoons (45 ml) fresh lemon juice

Preheat oven to 325°F (160°C). Line a baking sheet with parchment paper.
In a food processor or in a mixing bowl, combine flour, sugar substitute, and baking powder. Add the margarine and pulse until mixture forms fine crumbs (if working in a bowl, cut in margarine with a pastry blender or two knives). Add egg, lemon zest, and lemon juice. Pulse until mixture forms a dough around the blade (mixing in a bowl, stir until moistened and gathers into dough).
Turn dough out onto a lightly floured work surface. Knead 2 or 3 times, adding additional flour if needed (dough should be sticky). Form dough into a log about 2 inches (5 cm) in diameter. Transfer log to the prepared baking sheet. Bake for 20 minutes.
Remove from oven and let cool on the baking sheet, set on a rack for 15 minutes. Reduce oven temperature to 275°F (135°C).
With a sharp knife, cut the log diagonally into 1/2-inch (1.25 cm) slices. Then cut each slice in half. Arrange the half slices, standing upright on the baking sheet and bake for another 10 minutes.
Transfer biscotti to wire racks to cool. Once cool, store in airtight containers until ready to serve.

Per 4 biscotti:	93 calories (32% calories from fat), 3 g protein, 3 g total fat (0.6 g saturated fat), 13 g carbohydrate, 1 g dietary fiber, 24 mg cholesterol, 85 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1/2 fat

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