Ann's Recipes for the Cholesterol Challenged

Appetizers
Breads
Rice/Pastas
Fish
Meat
Desserts
Soups
Vegetables
Salads
Poultry
Cookies
Odds & Ends

SOUPS

Cream Soup Mix

10 servings
2 1/4 cups powdered milk
3/4 cup cornstarch
1/4 cup chicken bouillon or vegetable bouillon granules
1/2 teaspoon seasoned salt
2 teaspoons onion flakes
Combine all ingredients and store in covered container. Mix 1/3 cup dry mix with 1 1/4 cup cold water. Cook stirring constantly until mixture thickens. Cook 2 more minutes. Use this instead of canned cream soups.
Variations:
Mushroom Soup: Add 1/2 cup finely chopped mushrooms
Celery Soup: Add 1/2 cup minced celery
Potato Soup: Add 1 cup diced potatoes, cooked
Chicken Soup: Add 1/2 cup diced chicken, cooked
Vegetable Soup: Add 3/4 cup mixed vegetables, cooked
Broccoli Soup: Add 1 cup chopped broccoli, cooked
Asparagus Soup: Add 1 cup chopped asparagus, cooked

Asparagus Soup

1 c. canned asparagus
1 c skim milk
1 pkg French onion-soup mix
Drain asparagus; finely chop or puree in blender. Combine with skim milk and mix in small sauce pan. Simmer 15 min.

Bean Soup

1 lb navy or other dried beans (2 c)
1/2 c. chopped onion
1/2 t seasoned salt
2 t instant chicken bouillon granules
12 c. water
1 bay leaf
1 carrot, diced
1 celery stalk, diced
Wash and sort beans. Place in large bowl; cover with 10 c. water. Let soak 6 to 8 hrs. or overnight; drain. In large kettle, place soaked beans, 1/4 c . of onion, salt, bouillon granules, 12 c. water and bay leaf. Bring to boil. Reduce heat; cover and simmer 2 1/2 hrs. Add diced veggies, onion; cook 30 min. or until veg. tender. Remove bay leaf.

Aduki Bean Soup

2 c. cooked aduki beans
1/2 c. oats
4 c. water
Place beans, oats, and water in blender and puree until creamy. Simmer in soup pot 15-20 min. Season with soy sauce; garnish with parsley.

Vegetable Bean Soup

1 lb. dried beans
20 c. water for soaking
8 c. water for cooking
2 large bay leaves
1 large onion, chopped
2 ribs celery, sliced
3 carrots, cut in rounds
4 cloves garlic, roughly chopped
1 28-oz can tomatoes, chopped, including juice
juice of 1 large lemon
Sort beans, rinse. Cover with water; bring to boil; boil 2 min., turn off heat and cover, sit for 2 hr. Drain water and rinse beans. Return to pot and add 8 c. water, bay leaves; bring to boil; simmer, covered, for hour. Add veggies, garlic, tomatoes, juice, continue simmering until beans are done but not mushy (30-60 min). Just before serving, remove bay leaves and stir in lemon juice.

Garbanzo Vegetable Soup

1 c. dried garbanzo beans
5 c. water
2 bay leaves
28 oz. canned tomatoes
1/2 c. green beans, chopped
1 potato, diced
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
3 leaves of collard greens, chopped
salt and pepper
1 t. oregano
1 T. balsamic vinegar
1 T soy
Cook garbanzos. Add bay leaves, potato, onion, garlic, carrot, and more water if necessary. Cook about 10 min, then add green beans. Cook til potatoes are tender. Add greens, seasonings.

Mediterranean Garbanzo Bean and Garlic Soup

1 lb. dry garbanzo beans (3 cups)
13 cups water
3 bay leaves
2 medium yellow onions, chopped
5 cloves garlice, coarsely chopped
1 carrot, peeled and chopped
2 T. dried parsley
1 T. salt
1/2 c. dry sherry or white wine
Soak beans at least 8 hours. Drain, cover with 12 c. water and bring to boil. Add bay leaves, onion, garlic, carrot and parsley, and simmer, covering and stirring occasionally for 2 1/2-3 hrs. When soft, scoop out 1/2 beans with slotted spoon and puree, returning to pot. Add cup of water if too thick. Season with salt and sherry. Simmer 20 more minutes.

Chickpea and Tomato Soup with Garlic Rosemary Broth

1 1/2 T olive oil
1 medium onion, diced
2 large cloves garlic, minced
1 branch fresh rosemary
1 14 oz can diced tomatoes
1 16 oz can garbanzo beans, rinsed, drained
3 c. chicken stock
1 T. balsamic vinegar
Heat oil; add onion, garlic and half rosemary. Cook until onion is soft. Add tomatoes with juice. Cook until most of juice cooks away. Add beans and stock. Heat to boil; cover and simmer 3-4 minutes. Remove rosemary branch. Mince remaining rosemary and add with vinegar, salt and pepper.

My Lentil Soup

1 large onion, sliced thin
2 cans beef broth/bouillion
2 large cloves garlic, minced
thyme, rosemary, parsley to taste
1 can diced tomatoes
1/4 c. red wine
1/2 c. orange lentils
1/2 c. orzo
2 T. balsamic vinegar
Soften onion in olive oil or broth with garlic. Add broths, spices, lentils; bring to boil then cover and simmer at least 20 minutes. Add wine, orzo, tomatoes; again bring to boil and simmer, at least 10 minutes. Add vinegar. Can sprinkle parmesan on top when serving.

Lentil Soup

1 lb lentils
12 c. water
1 large carrot, in 1/2 " rounds
2 celery stalks, including leaves, in 3" pieces
1 large onion, peeled and sliced
2 T salt
2 T olive oil
Place all in large soup pot; simmer until done, about 1 hr.15 min.

Lentil Soup 2

1 lb lentils
1 large onion
8 cups water
2 cloves garlic
2 stalks celery with leaves
1 bay leaf
1 T mild red wine vinegar
salt
Generous amounts of parsley, sage, rosemary, thyme
Rinse lentils. Peel and chop vegetables; combine with lentils, water, and seasonings. Simmer, partially covered, 1/2 hr or so, until lentils are tender.

Lentil-Pasta Soup

1 small onion, finely chopped
1 medium clove garlic, pressed
4 c. chicken broth
1/2 c. water
1/2 t. oregano, thyme, rosemary (dried)
3/4 c. lentils
14 oz. can crushed tomatoes
1/2 c. orzo or tiny pasta
2 T. fresh lemon juice
1/4 c. finely chopped parsley
1/4 t. salt
3 T. grated parmesan cheese
Saute onion, garlic in some water. Add broth, water, spices; bring to boil. Add lentils and return to boil. Cover and reduce heat to medium low. Stirring occasionally, simmer 20 minutes. Add tomatoes and pasta. Bring to boil, cover and simmer 10 minutes. Add juice, parsley, salt; garnish each serving with parmesan.

Broccoli Soup (Italian)

1 1/2 lb broccoli spears
7 1/2 c. chicken or vegetable stock
1 T. lemon juice
Using small knife, peel stems, from base to florets. Chopped into small chunks. Bring stock to boil; add broccoli and simmer 30 minutes. Puree half of soup and mix in. Season with lemon juice. Before serving, toast bread, rub with cut garlic, and cut into triangular quarters. Place 3-4 pieces in bottom of soup plate. Add soup, parmesan on top.

Tarragon-Flavored Broccoli Soup

1/2 c. diced onions
2 t. olive oil
1 clove garlic, minced
3 c. defatted chicken stock
2 cups chopped broccoli florets
1 small red potato, peeled and diced
2 T. minced fresh parsley
1/2 t. dried tarragon
1/4 c. nonfat sour cream
In 2 quart saucepan over medium heat, sauté onions in oil for 5 minutes. Add garlic and stir 1 minute. Add stock, broccoli, potatoes, parsley, and tarragon. Bring to boil over medium-high heat. Reduce heat to medium and simmer for 10 minutes, or until vegetables are tender. Remove from heat and stir in the sour cream. Serves 4
.

T.G.I. Friday's® Broccoli Cheese Soup

4 cups chicken broth
1 cup water
1 cup half & half
4 slices Kraft Cheddar Singles
1/2 cup all-purpose flour
1/2 teaspoon dried minced onion
1/4 teaspoon ground black pepper
4 cups broccoli florets (bite-size)

Garnish
1/2 cup shredded cheddar cheese
2 teaspoons minced fresh parsley

1. Combine chicken broth, water, half & half, cheese, flour, onion and pepper in a large saucepan. Whisk to combine and to break up any lumps of flour, then turn heat to medium/high.
2. Bring soup to a boil, then reduce heat to low.
3. Add broccoli to soup and simmer for 15-20 minutes or until broccoli is tender but not soft.
4. For each serving spoon one cup of soup into a bowl and garnish with a tablespoon of shredded cheese and a pinch of parsley.

Garlic Soup

2 T. butter + 1 T. canola oil (or 3 T. olive oil)
3 yellow onions, peeled, thinly sliced (about 5 c)
1 head garlic, clovers separated, smashed, peeled, finely chopped
4 t. dry sage
2 t. sugar (optional)
1/4 c. port or red wine
5 c. chicken stock
Warm oil in large pot; add onions and cook, stirring occasionally, until golden brown (15-20 min). Reduce heat, add garlic, sage and sugar and continue to cook, stirring, until garlic softens (5-8 min). Add wine. Increase to high and cook 3 min., stirring constantly to deglaze pan, scraping up flavorful bits. Add chicken stock. Bring to boil, reduce heat, cover and simmer 10 min. Season to taste with salt. Serve with toasted crusty bread.

Vegetable Barley Soup

3 c. water
1/2 can condensed onion soup
1 t dried oregano
1/2 c sliced carrots
1/2 c shredded cabbage
1 8 oz can tomatoes
1/2 pkg frozen or canned cut green beans
1/2 c quick-cooking barley
In saucepan, combined water, soup, oregano. Bring to boil. Add vegetables and barley; simmer, covered 30 min.

Vegetable Barley Soup, version 2

8 c. water
1 t. instant beef boullion granules
2/3 c. barley
1 c. diced carrots
1/2 c. diced celery
1/4 c. diced onion
1 c diced potatoes
1/2 t seasoned salt
Mix water and bouillon in large pot; add barley. Bring to boil, then reduce to low and cook 15 min. Add veggies and salt; cook about 45 min.

Barley Soup with Dill and Caraway (microwaved)

2 c. chicken broth
1 c. water
1 can stewed tomatoes
4 oz. fresh mushrooms, sliced
1/2 c. medium pearl barley
1 T. instant minced onion
1 1/2 t. crushed dill weed
1/2 t. caraway seeds
1/4 t. sugar
6 oz. cooked ham or chicken, bite-sized pieces
Combine broth, water and tomatoes in 3 qt casserole dish. Cover with lid or vented plastic wrap; microwave on high 9-10 minutes, or until boiling. Stir in mushrooms, barley, onion, dill, caraway seeds, sugar. Re-cover and microwave on high 12 minutes until barley is tender. Stir in meat.

Vegetable Fish Chowder

1 T. oil
1 medium onion, chopped
2 medium carrots, chopped
2 ribs celery, chopped
2 medium potatoes, cubed
2 1/2 c. water
1 bayleaf
1/2 t. thyme, dillweed
1 1/2 lb fresh fish
1 12-oz can evaporated skim milk
Saute onion in oil. Add veggies, water, herbs; stir well. Cover and simmer about 15 min. Add fish, simmer 5-10 min. Stir in milk and heat to serving temperature; do not boil.

Vegetable Stock Plus

Wash but do not peel 3 lbs. of assorted vegetables (esp onions). Slice or dice coarsely. Saute in 1 T. olive oil until tender. Combine with 1 gallon water in large pot; cover and bring to boil; uncover, reduce heat and cook at rapid simmer until liquid is reduced by half. Strain the stock and discard vegetables. Freeze in 4 c. portions.
For quick soup, saute seasonings (such as garlic), cook broccoli or lentils or mushrooms. Puree mixture in blender until smooth. Remove mixture to pot and stir in 1/2 c. milk and 1 T. butter. Heat to boil, remove from heat, garnish and serve.

Carrot-Rice Soup

Cook 1 lb. carrots (peeled, chopped) and 1 chopped onion in small amount of water for 2-3 min. Add 2 c. chicken broth, 1/4 t. tarragon. Reduce heat; simmer 10 min. Process until smooth and return to pan. Add 2 c. chicken broth and 2 1/4 c. cooked brown rice; thoroughly heat. Serve with dollop of sour cream on each serving.

Hearty Chicken and Rice Soup

1 c. chopped onion
1 c. sliced celery
1 c. sliced carrots
3/4 c. uncooked rice
1/4 c. chopped fresh parsley
1/2 t. dried thyme leaves
1 bay leaf
10 cups chicken broth
3/4 lb uncooked chicken, cut into 3/4 inch cubes
2 T. fresh lime juice
Combine veggies, rice, spices, broth. Bring to boil.Simmer, uncovered, for 20 min. Add chicken and simmer, uncovered, 5-10 min. Remove bay leaf. Stir in lime juice just before serving. 8 servings.

Garlic Mushroom Soup

20 fresh garlic cloves, peeled
1 1/2 lb fresh mushrooms
2 c. bread crumbs
1 bunch fresh parsley, finely chopped
10 c. chicken broth
Finely chop garlic and 1 lb. of mushrooms. Cut remaining mushrooms into thin slices. In saucepan, heat some broth; saute garlic and mushrooms 3 min. Remove and set aside. Saute bread crumbs in 2 t. olive oil and combine with mushrooms and parsley; saute 5 min. Add broth and simmer 15 min. Season to taste. Can thick with cornstarch in cold water.

Cream of Mushroom Soup

1 lb. mushrooms
2 T. butter
1 bay leaf
1/4 t. salt
1 small clove garlic, crushed
2 T. sherry
1 c. stock or water
1/2 t. soy sauce
1 c. milk, room temperature
1 scallion
1/2 thickened skim milk (use dry milk added), room temperature
Put aside 5 or 6 nice mushrooms. Coarsely chop the rest. In heavy saucepan, melt 1 1/2 t. butter; add mushrooms and stir. Add bay leaf, salt, garlic, and sherry. Cover and cook over low heat about 10 min. Add stock, soy sauce. Cover and simmer 10-15 min. Cool to room temp. Remove bay leaf. Puree in blended until smooth. Return to saucepan and add milk. Thinly slice reserved mushrooms and white of scallion. Saute in remaining butter over medium heat for about 5 min, then add to soup. Heat gently just before serving. Add thickened milk at very end. Serve topped with thin slices of scallion greens

Mushroom Vegetable Barley Soup

Cook 2 c. chopped onions in small amount of water 10 minutes. Add 1 1/2 T. coarsely chopped garlic, 1/2 t thyme, and bay leaf. Add 2 lb. white mushrooms, quartered, cook for 20 minutes over medium heat, stirring. Add 1/2 c. pearl parley, 4 stalks celery and 5 carrots in 1/2 inch pieces, 12 c. defatted chicken broth. Season with salt, paper, and nutmeg. Bring to boil; simmer 25-30 minutes, skimming any foam. Remove bay leaf. Stir in 2 T. chopped parsley before serving.

New England Clam Chowder

2 cans minced clams
1 small potato, diced
1 T. cornstarch
4 ounces fresh mushrooms, sliced
1 1/2 c. skim milk
1 medium onion, diced
1/2 c. white wine
1 t. oregano
1/2 t. salt
Pour clams and liquid into large saucepan. Mix cornstarch with 1 c. of milk in small bowl and reserve. Add other 1/2 c. of milk to clams and begin heating over medium heat. Do not boil. When hot, stir in cornstarch mixture. Add remaining ingredients, stirring well. Cover and cook, stirring occasionally, until potatoes are tender and soup is hot, but never to boiling.
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