14 15
Reduce heat to a medium-low, and stir in the
florets. Simmer until vegetables a re tender.
2.
Once tender, separate the solids from liquids. Put
about half the broth and half of the solids into the
blender jar. Blend on Low for about 10 seconds
and switch to High to blend thoroughly. Transfer
soup into a clean pot. Repeat with remaining
ingredients.
3. Taste and adjust seasoning as desired.
Nutriti onal info rmation p er ser ving [1 cup (250 m l)]:
Calori es 76 (4% from fat) • ca rb. 17g • pro. 4g • fat 0g
• sat. fat 0g • chol. 0mg • s od. 795mg
• calc. 54m g • fiber 4g
Creamy Tomato Soup
So simple a nd satisf ying, thi s soup
can be made in less than 20 minutes.
Makes about six 8-ounce (250 ml) servings
2 teaspoons (10 ml) olive oil
1 small to medium onion, chopped
2 garlic cloves, chopped
¾ teaspoon (3.75 ml) kosher salt
¼ teaspoon (1 ml) freshly ground
black pepper
¼ teaspoon (1 ml) dried thyme
2 cans [411 g (14.5 ounces each)]
diced tomatoes
1 cup (250 ml) reduced sodium chicken broth
½ cup (125 ml) heavy cream
1. Heat the oil in a me dium sauce pan over medium
heat. Add the chopped onions and garlic with the
salt, pepper and thyme. Sauté until sof t and
fragrant, about 5 minutes.
2. Add the tomatoes and chicken broth and turn up
heat so that the soup comes to a boil. Once
boiling, reduce temperature to maintain a healthy
simmer. Add the cream and let simmer for about
5 to 8 minutes.
3. Once finished, add ingredients to the blender jar.
Blend, starting on Low for about 5 to 10
seconds, and then increase to High for 45
seconds total.
4. Taste and adjust seasoning accordingly before
serving.
Nutriti onal info rmation p er ser ving [1 cup (250 m l)]:
Calori es 102 (67% from fat ) • carb. 6g • pr o. 2g • fat 7g
• sat. fat 5g • c hol. 27mg • sod 474mg • calc. 21mg • fi ber 1g
Gazpacho
Great for a h ot summer d ay, serve thi s simple
no-coo k soup at your n ext bar becue.
Makes about 8 cups (2 L)
3 cups (750 ml) tomato or vegetable juice
cocktail, divided
1 to 2 garlic cloves
1 large celery stalk, peeled and cut into
1-inch (2.5 cm) pieces
1 medium to large cucumber, peeled halved
lengthwise, seeded and cut into 1-inch
(2.5 cm) pieces
1 red or yellow bell pepper, cored, seeded
and cut into 1-inch (2.5 cm) pieces
1 jalapeño, seeded and cut into ½-inch
(1.25 cm) pieces
6 green onions, trimmed and cut into ½-inch
(1.25 cm) pieces
4 medium tomatoes, cored, seeded and cut
into 1-inch (2.5 cm) pieces
3 tablespoons (45 ml) sherry vinegar
½ teaspoon (2 ml) kosher salt
¼ teaspoon (1 ml) freshly ground
black pepper
1. Put 1 cup (250 ml) of the juice, garlic, celery,
cucumber, pepper, jalapeño and green onions to
the blender jar. Blend on Low until vegetables
are medium-finely chopped, about 15 to 20
seconds. Transfer to a large serving bowl.
2. Add the remaining juice with the tomatoes. Pulse
the blender on High, about 4 to 5 times to chop
(or you may blend it if a smoother gazpacho is
preferred). Add to the bowl of vegetables /juice.
Season with the sherr y vinegar, salt and pepper,
adjusting amounts to taste.
3. Chill well before serving.
Nutriti onal info rmation p er ser ving [1 cup (250 m l ]:
Calori es 45 (4% from fat) • c arb. 10g • pro. 2g • f at 0g
• sat. fat 0g • c hol. 0mg • so d. 206mg • c alc. 32mg • fi ber 2g
Champagne Vinaigrette
This all-purpose dressing is incredibly versatile
as a salad t opper, mari nade or fin ishing dr izzle
for roasted vegetables.
Makes about 1 scant cup (< 250 ml)
3. Once tender, sepa rate the solids from liquids.
Put about half of the broth and half of the solids
into the blender jar. Blend on Low for about 10
seconds and then switch speed to High to blend
thoroughly. Transfer soup into a clean pot.
Repeat with remaining ingredients, gradually
adding the remaining broth to reach desired
consistency. Taste and adjust seasoning
accordingly.
* Ghee is an Indian clarified butter found in the
specialt y food section of super markets or health
food stores.
Nutriti onal info rmation p er ser ving [1 cup (250 m l)]:
Calori es 296 (54% fro m fat) • carb. 3 3g • pro. 4g
• fat 19g • sat. fat 16g • c hol. 12mg • sod. 44 3mg
• calc. 123mg • fi ber 5g
Corn and Green Chile Chowder
This chowd er carri es a bit of hea t, so use hal f
of the jala peño if you a re sensi tive to spice .
Makes about 6 cups (1.5 L)
2 tablespoons (30 ml) unsalted butter
1 medium onion, finely chopped
1 jalapeño pepper, seeded and finely
chopped
1 garlic clove, finely chopped
1 medium red pepper, finely chopped
1 teaspoon (5 ml) kosher salt, divided
½ teaspoon (2 ml) freshly ground pepper,
divided
1 tablespoon (15 ml) unbleached,
all-purpose flour
½ cup (125 ml) lager-style beer
1 can [128 g (4.5 ounces)] chopped green
chiles
3 cups (750 ml) corn kernels (cut from about
3 ears of corn, or use frozen, thawed, corn
kernels)
1 cup (250 ml) chicken broth,
reduced sodium
1
⁄3 cup (75 ml) heavy cream
1. Heat the butter in a 6-quart (5.6 L) saucepan set
over medium-low heat. Once melted add the
onion, jalapeño and garlic, with ½ of the salt and
½ of the pepper. Stir and sauté until fragrant, but
picking up no colour. Add the red pepper and
sauté for 2 to 5 minutes, until sof tened. Stir in the
flour and stir for 1 to 2 minutes to be sure to
cook off the flour taste.
2. Add the beer, chiles, corn, broth and remaining
salt and pepper, and bring to a boil. Once the
liquid begins to boil, reduce heat and allow to
simmer for about 15 minutes, to blend flavours.
Stir in cream a nd allow to simmer, stirring
occasionally, for another 15 minutes, until
reduced slightly.
3. Remove about 2 cups (500 ml) of soup and
transfer the remaining to the blender jar. Run on
Low to begin blending, and the n switch to High
and run for about 1 minute until puréed.
4. Stir in reser ved chowder and taste, adjusting
seasoning if necessary. Serve immediately.
Nutritional information per ser ving:
Calori es 177 (45% from fat) • ca rb. 21g • pro. 3g • fat 9g
• sat. fat 6g • c hol. 28mg • so d. 449mg
• calc. 22mg • f iber 3g
Lightened Broccoli and Potato Soup
Everyon e is looking f or ways to make c ream sou ps
“healthy ” and this re cipe may h ave just done s o. There
is no milk or c ream in th is versio n of the old favo urite,
rather th e potatoes b lended wi th the brocc oli crea te
the crea my texture t hat every one craves .
Makes about 4 cups (1 L)
1 tablespoon (15 ml) olive oil
1 garlic clove, chopped
1 small leek, white and light green parts only,
thinly sliced
1 teaspoon (5 ml) kosher salt, divided
¼ teaspoon (1 ml) freshly ground
black pepper
1 pound (454 g) broccoli, stems cut into
½-inch (1.25 cm) pieces, florets separated
– tougher/bottom stalks peeled
½ pound (227 g) red potatoes, peeled and cut
into ½-inch (1.25 cm) pieces
3 cups (750 ml) chicken or vegetable broth,
reduced sodium
1. Heat the olive oil in a 6-quart (5.6 L) saucepan
over low heat. Add the garlic and leek, with ½
teaspoon (2 ml) of the salt and pepper. Sauté
until softened, about 8 to 10 minutes. Raise the
heat to medium and add the broccoli stems,
potatoes and remaining salt; sauté 2 to 3
minutes. Add the stock and bring to a boil.