Lighten your favorite winter soups, stews, and casseroles
Tuscan Vegetable Soup
JOURNAL AS: 1 cup broth-based vegetable soup and 2 servings
(1 cup) vegetables without added fat.
This is a wonderful vegetable soup full of an assortment of wintertime
veggies. Even my daughter, who normally doesn't care for soup, ate it right
1 tablespoon olive oil
1 1/2 cups finely chopped onion (about 1 large)
1 1/2 teaspoon dried thyme (2 tablespoons of chopped fresh thyme can be
3 teaspoons minced garlic
4 cups coarsely chopped green cabbage
14.5 ounce can Italian style stewed tomatoes
2 cups sliced celery
2 cups diced (1/2-inch pieces) carrots or baby carrots
8 cups low sodium chicken broth (vegetable broth can be substituted)
3 cups diced (1/2-inch pieces) potato
1/2 cup chopped fresh basil
3 cups half-slices of zucchini (cut zucchini in half, then cut into
15 ounce can red kidney beans (white kidney beans can be substituted), rinsed
Garnish: Shredded Parmesan cheese (about a tablespoon per serving)
- Heat olive oil in large, nonstick saucepan over medium heat. Add the onion,
thyme, and garlic and saute about 3-5 minutes.
- Stir in the cabbage pieces, the canned, stewed tomato (including liquid),
celery, and carrots and saute 8-10 minutes. Stir in the chicken broth,
potatoes, fresh basil, zucchini, and kidney beans and bring back to a boil.
Reduce heat to simmer, cover saucepan, and let simmer about an hour.
- Spoon into soup bowls and top each serving with a tablespoon of Parmesan
Makes 12 small bowls of soup (or 6 large bowls)
Per serving without Parmesan cheese (if 12 per recipe): 138
calories, 7 g protein, 24 g carbohydrate, 3 g fat (0.9 g saturated fat), 3 mg
cholesterol, 7 g fiber, 113 mg sodium. Calories from fat: 17%.
Per serving with Parmesan cheese (if 12 per recipe): 168
calories, 10 g protein, 24 g carbohydrate, 5 g fat (2.4 g saturated fat), 11 mg
cholesterol, 7 g fiber, 241 mg sodium. Calories from fat: 25%.
Spiced Apple Cider
JOURNAL AS: 1 cup 100% fruit juice.