Soups & Appetizers

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Soups and Appetizers

Grilled Chicken Soup

Cauliflower or Broccoli soup

Snack Mix

Refried Bean Soup

Pita Pizza

Mom's Deviled Eggs

Mom's Mixed Veggie Soup

Oriental Spinach Salad

Peanut butter Soup

Caesar Salad

Brushetta with Sun Dried Tomatoes and Capers

 

Grilled Chicken Soup

14 1/2 ounces chicken broth
1 ounce barley, pearled -- uncooked weight
1 whole chicken breast half without skin -- boneless
1 cup mixed vegetables, frozen -- (allowed vegetables)
2 tablespoons soy sauce, low sodium -- or to taste

Cook barley in broth according to time on barley package, but undercook by 5 minutes.

Grill chicken breast on both sides until cooked. Do not overcook. Cut into chunks.

When the barley is 5 minutes away from being finished cooking, add the cooked chicken and remaining ingredients. Continue cooking over medium heat for 5 minutes.

Serves 1.

NOTES: Oriental broth or vegetable broth may be substituted for chicken broth.

To reduce sodium, use less soy sauce.

Per serving: 431 Calories (kcal); 5g Total Fat; (10% calories from fat); 46g Protein; 51g Carbohydrate; 68mg Cholesterol; 2672mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 5 1/2 Vegetable;0 Fruit; 0 Fat; 0 Other Carbohydrates

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CAULIFLOWER OR BROCCOLI SOUP

1 Cauliflower head; or 2 lb Broccoli)
4 c Chicken stock
2 Onions; chopped
2 Celery rib; chopped
1/4 c Whipping cream
1/8 ts Nutmeg
salt and pepper to taste

Trim the cauliflower's leaves or the broccoli's tough stems. Cut into medium to small pieces. Bring the chicken stock to a boil in a large pot. Add the cauliflower or broccoli pieces and the onion and celery. When the stock returns to boil, reduce heat and simmer for 10 to 15 minutes until the cauliflower or broccoli is tender and can be pierced with a fork. Do not overcook.

Drain the vegetables and reserve the stock. Set aside eight of the nicest-looking florets for garnish. Using a food processor or blender, puree the cooked vegetables, gradually adding the hot stock. It might be necessary to do this in batches. Return the puree to the pot, place over low heat and stir in the cream.

Pour the soup into serving bowls and garnish with the reserved flowerets and a pinch of nutmeg. Serve immediately.

Serves 6 to 8.

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Snack Mix

By:  Timmy Montgomery

I fill a big bowl with a combination of SB legal cereals (Cheerios, All-Bran, Puffed Kashi, Spoon Size Shredded Wheat) and nuts (Spanish peanuts, cashew pieces, pepitas, pine nuts, soybeans).

In a small bowl, I mix the seasonings with approximately 3/4 cup oil:

2 tsp. onion flakes
1 tsp. garlic powder
1/2 tsp. salt
1 Tbsp. parsley flakes
1/4 tsp. lemon pepper
1/2-1 tsp. dill weed

I stir this mixture well then pour it over the cereal and nut mixture. Make sure it's all pretty well coated. Then I spread it on a large cookie sheet (or sheet-cake pan) and put it under the broiler. Watch it closely so it doesn't burn, and it no time at all you have a tasty, toasty snack. I put it in the small snack-size Ziplocs for portion control. But it looks nice in a bowl for company, too.

This mixture isn't very salty and isn't hot. You could easily add cayenne or curry to heat things up. And a lot of you would probably want it saltier. My DH is a heart patient, so I keep salt to a minimum.

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REFRIED BEAN SOUP

1 can fat-free refried beans, no sugar
1 can diced tomatoes
1 can chicken broth
1 small can diced green

Throw them all together in a pot and heat through.

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PITA PIZZA

Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray)

tomato sauce, sugar free
garlic powder
ground oregano
canned mushrooms, drained
chopped onion
sliced black olives

Italian sausage, cooked, crumbled (I like Owen's Italian)

Hormel Genoa salami**

provolone cheese (Alpine Lace makes a reduced-fat version)

Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1.

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Mom's Deviled Eggs

Recipe By :Judy Mento

8 whole egg -- hard boiled
1/2 cup mayonnaise -- sugar-free
1 teaspoon onion powder
1 teaspoon cider vinegar
2 teaspoons mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 packet Equal sweetener, 1 pkt.
dash paprika
Cut eggs in half.

Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top.

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Mom's Mixed Vegetable Soup

Recipe By :Judy Mento

1 cup tomato juice
1/4 cup onion -- chopped
2 cups cabbage -- shredded
16 ounces tomatoes, canned -- with juice, chopped
16 ounces green beans, canned -- with juice
1/8 teaspoon salt
2 teaspoons chicken bouillon granules
2 cups water

Combine all ingredients in saucepan. Simmer until vegetables are tender.

NOTE: Add other allowed vegetables as desired.

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Oriental Spinach Salad

Recipe By :JoAnna Lund

6 cups spinach leaves -- fresh, torn, stems removed
2 whole eggs, hard-boiled -- chopped
2 tablespoons bacon bits -- real bacon
1/4 cup lemon juice
1/4 cup cider vinegar
sugar substitute -- to = 1/4 cup sugar
2 tablespoons soy sauce, low sodium

In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once.

Serves 4 (1 1/2 cups)

VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added).

NOTE: This dressing is good on other salads as well.

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Peanut Butter Soup

Submitted By: Judy Mento

2 tablespoons onion -- diced
2 tablespoons celery -- diced
1/2 cup chicken broth
1/2 cup water
1 tablespoon peanut butter, chunky -- sugar free
3 whole tomatoes, canned -- no sugar added, chopped
dash salt
dash pepper
dash hot pepper sauce

Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine.

Serves 1.

Source: "Weight Watchers Favorite Recipes, p. 41"

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Caesar Salad

Recipe By: Tara

Blend until smooth:

4 egg yolks
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup olive oil
1 tin anchovies (really...they're the secret ingredient!)
2 cloves garlic
1 tbsp. French pommery mustard (no sugar)
2 tbsp. soy lecithin granules (from health food store...the second secret ingredient)

Clean, dry and cut up romaine lettuce. Sprinkle with parmesan cheese to taste. Pour dressing into lettuce and toss until all lettuce is coated. Bacon bits are optional (sugar free of course!) It's also good with some feta cheese on top. Make sure lettuce is cold and serve on a chilled plate.

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Brushetta with Sun-Dried Tomatoes and Capers

Submitted By: Vicki

Recipe By : Tracy Pikhart Ritter (Eat More, Weigh Less by Dr. Ornish)

4 sun-dried tomatoes -- not packed in oil
3 ripe tomatoes -- peeled, seeded, chop
3 tablespoons red onion -- minced
3 teaspoons capers
3 cloves garlic -- minced
2 teaspoons balsamic vinegar
1 tablespoon fresh basil -- chopped
1 tablespoon fresh oregano -- chopped
1 teaspoon black pepper -- freshly ground
1/2 teaspoon sea salt -- to taste
1 12-inch loaf Italian bread, cut into 24 --slices
grated nonfat Parmesan or Romano -- optional

Preheat oven to 350 degrees. Reconstitute the sun-dried tomatoes by placing them in a small bowl and pouring about 1 cup of boiling water over them. Let the tomatoes rest in the hot water until it cools. Drain the tomatoes and chop them finely. Combine all ingredients, except the bread slices and the cheese, in a bowl and set aside for 1 hour at room temperature. Toast the bread slices in the oven until lightly brown, cool slightly. Top with the tomato mixture. Sprinkle with Romano or Parmesan cheese if desired. Serve warm or at room temperature.

Note: When I made this dish, I took 3 tomatoes, sliced in half, sprinkled them with a little coarse kosher salt and fresh thyme and baked them for about 3 hours at 350. I used these instead of the dried tomatoes called for in the above recipe. I got this idea from one of Suzanne Somer's recipes - Candied Tomatoes. I also grilled 1/4" thick slices of zucchini cut lengthwise, and cut them up and added them to this dish. I did not serve this on bread slices. Instead I served it over Hodgson Mill Whole-Wheat Angel Hair Pasta. I think that I also added a little (1 Tbs.) olive oil.

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