ThriftyFun Recipes - September 29, 2005

Hello,

More recipes from the National Heart, Lung, and Blood Institute today. I said yesterday that we were short on recipes. What happened was the new server wasn't sending us the contest entries but after we kicked it a few times, it sent me a whole bunch of them that had been submitted. So we were only getting about half what we normally do, one server was sending them, the other wasn't. If you submitted a recipe or contest entry last week, or early this week, "not to worry" we did get them.

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Today's newsletter contains:

Today's Recipes:

• Rockport Fish Chowder
• Gazpacho
• Mexican Pozole
• Minestrone Soup
• Bavarian Beef

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Today's Recipes

Rockport Fish Chowder

Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying supper soup.

• 2 Tbsp vegetable oil
• 3/4 C coarsely chopped onion
• 1/2 C coarsely chopped celery
• 1 C sliced carrots
• 2 C potatoes, raw, peeled and cubed
• 1/4 tsp thyme
• 1/2 tsp paprika
• 2 C bottled clam juice
• 8 whole peppercorns
• 1 bay leaf
• 1 lb fresh or frozen (thawed) cod or haddock fillets, cut into 3/4-inch cubes
• 1/4 C flour
• 3 C low-fat (1%) milk
• 1 Tbsp fresh parsley, chopped

1. Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
4. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
5. Shake flour and 1/2 cup low-fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.

Yield:8 servings--Serving Size: 1 cup each

Each serving provides:

Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg

National Heart, Lung, and Blood Institute

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Gazpacho

This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol free, and made with very little added oil.

• 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

1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in the blender.
2. Puree.
3. Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add chopped tomato. Chill.
4. 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.

National Heart, Lung, and Blood Institute

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Mexican Pozole

Only a small amount of oil is needed to saute meat.

• 2 pounds lean beef, cubed
• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 clove garlic finely chopped
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 cup cilantro
• 1 can (15 ounce) stewed tomatoes
• 2 ounces tomato paste
• 1 can (1 lb. 13 ounce) hominy

1. In a large pot, heat oil. Saute beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts may be used instead of beef cubes.

Yield:10 servings--Serving size: 1 cup

Each serving provides:

Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg

National Heart, Lung, and Blood Institute

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Minestrone Soup

Minestrone Soup I

Ingredients:

• 1/4 c. olive oil
• 1 clove garlic (chopped)
• 1/2 c. onion (chopped)
• 2 stalks celery
• 2 carrots (diced)
• 1 can tomatoes
• 3 beef bouillon cubes
• 2 c. diced potatoes
• 1 c. cabbage (chopped)
• 2 t. salt
• 1/4 t. pepper
• 1 t. marjoram leaves
• 1/4 t. rosemary (dried)
• 1 c. ditalini macaroni
• 1 pkg. frozen peas
• 1 can kidney beans
• Grated Parmesan cheese
• 3 T. parsley (chopped)

Directions:

Heat oil in a 6 quart kettle. Add garlic, onion, and celery. Saute until tender (5 minutes). Add carrots, tomatoes, bouillon cubest, potatoes, cabbage, parsley, salt, herbs and 6 quarts water. Bring to a boil. Reduce heat and simmer, covered, for 40 minutes. Add macaroni, peas and beans. Return to boil. Reduce heat. Simmer 20 minutes more. Serve with Parmesan cheese sprinkled over the top. Serves 10.

By Robin

Minestrone Soup II

A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

• 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

1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. 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

National Heart, Lung, and Blood Institute

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Bavarian Beef

This classic German stew is made with lean trimmed beef stew meat and cabbage.

• 1-1/4 lb lean beef stew meat (trimmed of fat), cut in 1-inch pieces
• 1 Tbsp vegetable oil
• 1 large onion, thinly sliced
• 1-1/2 C water
• 3/4 tsp caraway seeds
• 1/2 tsp salt
• 1/8 tsp black pepper
• 1 bay leaf
• 1/4 C white vinegar
• 1 Tbsp sugar
• 1/2 small head red cabbage, cut into 4 wedges
• 1/4 C crushed gingersnaps

1. Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4 hours.
2. Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.
3. Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.

Yield:5 servings--Serving Size: 5 oz

Each serving provides:

Calories: 244
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 56 mg
Sodium: 323 mg

National Heart, Lung, and Blood Institute

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