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eat right Butternut Squash Soup With Gruyère Toasts Makes: 4 servings Prep time: 21 minutes Cook time: 18 minutes

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Satisfy your family’s comfort-food cravings with these seven delicious, hearty soups and stews.

Recipes developed by Marge Perry Photographs by Peter Ardito

1 tablespoon olive oil 2 cups chopped onion 1 teaspoon curry powder 6 cups (about 2½ pounds) diced butternut squash 2 Granny Smith apples, peeled and cut into bite-size chunks ½ teaspoon thyme 2 15-ounce cans white beans, drained and rinsed ½ teaspoon salt 4 cups low-sodium vegetable broth 2 cups water Nonstick cooking spray 4 slices whole-wheat baguette ½ tablespoon country-style Dijon mustard 2 ounces Gruyère, sliced into 4 pieces

Fishermen’s Stew Makes: 4 servings Prep time: 18 minutes Cook time: 24 minutes Nonstick cooking spray 4 slices sourdough bread
 2 tablespoons olive oil 1 fennel bulb, diced 1 cup chopped onion 1 green bell pepper, diced 4 garlic cloves, thinly sliced 1 teaspoon fennel seeds 1 14.5-ounce can diced tomatoes 1 pound red potatoes, cut into 1-inch chunks 2 cups bottled clam juice 2 cups water

12 ounces firm white fish, such as halibut, cut into 1-inch chunks 12 ounces shrimp, cleaned and shelled 1¼ pounds fresh New Zealand or Manila clams or one 8-ounce can whole clams, drained and rinsed 1. Preheat the oven to 350°. Coat a baking sheet with cooking spray. Brush the bread slices with 1 tablespoon of the olive oil and place on baking sheet. Bake 15 minutes, turning once halfway through. Set aside. 2. In a soup pot, heat remaining oil over mediumhigh heat. Add the fennel, onion, bell pepper, garlic and

fennel seeds. Cook, stirring occasionally, 7 to 8 minutes. 3. Add the tomatoes, potatoes, clam juice and water; gently boil 8 minutes or until potatoes are nearly cooked through. Reduce heat to a gentle simmer and add the fish. Cook until fish is no longer translucent, about 3 minutes. Add the shrimp and cook 3 minutes; add the clams and cook 2 minutes more. (If using fresh clams, cook until they open, about 10 minutes.) 4. Place the toasts in the bottoms of four soup bowls; ladle soup over bread. Serve. Nutrition facts per serving: 504 calories, 58 g protein, 50 g carbohydrate, 12 g fat (1.7 g saturated), 7 g fiber

1. In a soup pot, heat the olive oil over medium-high heat. Add the onion and curry powder and cook 3 minutes. Add the butternut squash, apples, thyme, white beans, salt and vegetable broth and the 2 cups of water; bring to a boil. Reduce heat and cook until squash is very tender, about 15 minutes. 2. Working in batches, puree the soup in a food processor or blender until almost smooth. 3. Preheat the oven to 350° and coat a baking sheet with cooking spray. Lightly spread each slice of bread with the mustard and top with 1 slice of the cheese. Toast in oven until cheese melts, about 7 minutes. Serve each bowl of soup with 1 piece of the toast. Nutrition facts per serving: 479 calories, 22 g protein, 87 g carbohydrate, 9 g fat (3.4 g saturated), 19 g fiber

fitnessmagazine.com / October 2010

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eat right Chicken Tortilla Soup

Makes: 4 servings Prep time: 14 minutes Cook time: 7 minutes

Makes: 4 servings Prep time: 8 minutes Cook time: 13 minutes

Nonstick cooking spray 4 6-inch corn tortillas 2 tablespoons canola oil ¾ teaspoon ground cumin ¼ teaspoon salt 1 cup chopped onion ½ teaspoon oregano 2 garlic cloves, minced 1 green bell pepper, diced 2 14.5-ounce cans diced tomatoes with jalapeño 4 cups low-sodium chicken broth 1 cup frozen corn 1 pound diced cooked chicken breast (about 3 cups) 1 ounce shredded reduced-fat cheddar (about ¼ cup)

4 ounces thin rice noodles 1 pound sirloin steak frozen for 15 minutes prior to cooking (makes slicing easier) ¼ teaspoon salt ¹⁄8 teaspoon ground cloves ¹⁄8 teaspoon ground cinnamon ¼ teaspoon ground allspice 1 tablespoon canola oil 2 garlic cloves, minced 1 1-inch piece peeled ginger, thinly sliced 6 cups low-sodium beef broth 1 tablespoon fish sauce 2 teaspoons honey ¼ pound snow peas 4 ounces shiitake mushrooms, stems removed and caps sliced 1 red bell pepper, thinly sliced 2 cups fresh bean sprouts Cilantro, basil and lime wedges (optional) 1. Cook the noodles according to package directions; drain. 2. Cut the steak into very thin slices; season with the salt, cloves, cinnamon and allspice. 3. In a soup pot, heat the canola oil over medium-high heat. Add sliced steak and cook, stirring frequently, about 3 minutes or until edges have browned but meat is still pink in the middle. 4. Add the garlic and ginger; cook 30 seconds. Add the broth, fish sauce and honey; bring to a boil. Reduce heat and add the snow peas, mushrooms, bell pepper and noodles; simmer 3 minutes. 5. Ladle the soup into bowls, top with the bean sprouts and garnish with the cilantro, basil and lime wedges if desired. Nutrition facts per serving: 452 calories, 32 g protein, 40 g carbohydrate, 18 g fat (6.2 g saturated), 4 g fiber

FOOD ST YLIST: MAT T VOHR FOR HALLEY RESOURCES. PROP ST YLIST: LAURA ILER FOR HALLEY RESOURCES

Vietnamese-Style Soup With Beef

1. Preheat the oven to 375°. Coat a baking sheet with cooking spray. 2. Stack the tortillas and cut into ¼-inch strips; toss with 1 tablespoon of the canola oil, ¼ teaspoon of the cumin and the salt. Place on baking sheet and bake 12 minutes or until lightly browned and crisp, tossing occasionally. 3. Meanwhile, heat remaining oil in a soup pot. Add remaining cumin and the onion, oregano, garlic and bell pepper. Cook, stirring, about 3 minutes, or until slightly softened. Add the tomatoes and chicken broth and bring to a boil. Reduce heat and add the corn and chicken; simmer 10 minutes. 4. Ladle into bowls and sprinkle with the cheddar. Top with tortilla strips. Nutrition facts per serving: 474 calories, 47 g protein, 40 g carbohydrate, 15 g fat (3.1 g saturated), 7 g fiber

fitnessmagazine.com / October 2010

163


eat right Turkey and Black Bean Chili Makes: 4 servings Prep time: 12 minutes Cook time: 23 minutes

1 tablespoon canola oil 1 cup chopped onion 2 garlic cloves, minced 1 green bell pepper, diced 1 pound lean ground turkey 2 15-ounce cans lowsodium black beans, drained and rinsed 1 14.5-ounce can diced tomatoes with green chiles

1 14.5-ounce can tomato sauce 1 cup frozen corn 1 tablespoon chili powder 1 tablespoon unsweetened cocoa powder 1 teaspoon oregano 1 ounce semisweet chocolate, cut into tiny pieces

1. In a soup pot, heat the canola oil over medium-high heat. Add the onion, garlic and bell pepper; cook, stirring

Autumn Harvest Soup occasionally, about 3 minutes or until slightly softened. 2. Add the turkey and sauté 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, corn, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat, stir in the chocolate and simmer 15 minutes. Ladle into bowls and serve. Nutrition facts per serving: 518 calories, 39 g protein, 59 g carbohydrate, 15 g fat (3.8 g saturated), 15 g fiber

Makes: 5 servings Prep time: 25 minutes Cook time: 37 minutes

1 tablespoon olive oil 1½ cups chopped onion ½ teaspoon basil ½ teaspoon thyme 4 garlic cloves, minced 2 carrots, chopped 2 celery stalks, chopped 2 14.5-ounce cans diced tomatoes 4 cups low-sodium vegetable broth 1 large sweet potato (about 12 ounces), peeled and diced 2 small white potatoes, peeled and diced 4 cups water 3½ cups chopped or torn kale (about 8 ounces) ½ pound green beans, cut into 1-inch pieces

2 15-ounce cans white beans, drained and rinsed 2 ounces grated or shaved Parmesan

1. In a large soup pot, heat the olive oil over mediumhigh heat. Add the onion, basil, thyme, garlic, carrots and celery. Cook, stirring occasionally, about 7 minutes or until vegetables are soft. 2. Add the tomatoes, vegetable broth and sweet and white potatoes and the 4 cups of water; bring to a boil. Reduce heat and simmer 15 minutes. Stir in the kale, green beans and white beans and simmer another 15 minutes. 3. Serve topped with the Parmesan. Nutrition facts per serving: 431 calories, 22 g protein, 78 g carbohydrate, 7 g fat (2.5 g saturated), 18 g fiber

Pork Posole With Avocado and Lime Makes: 4 servings Prep time: 14 minutes Cook time: 22 minutes

1 pound center-cut boneless pork chops, cut into ½-inch pieces ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon chili powder 1 tablespoon canola oil 1½ cups chopped onion 2 celery stalks, cut into bite-size pieces 2 garlic cloves, minced ½ teaspoon oregano ½ teaspoon ground cumin 4 cups low-sodium chicken broth 1 15-ounce can hominy (such as Goya) or whole-kernel corn, rinsed and drained 1 14.5-ounce can diced tomatoes 1 avocado, thinly sliced 5 large radishes, thinly sliced

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fitnessmagazine.com / October 2010

1 lime, sliced into 4 wedges

1. Sprinkle the pork with the salt, black pepper and chili powder. 2. In a soup pot, heat the canola oil over mediumhigh heat. Add pork and cook until lightly browned, about 4 minutes. Remove from pot. 3. Add the onion, celery, garlic, oregano and cumin to the pot; cook, stirring occasionally, about 3 minutes or until slightly softened. Add the chicken broth, hominy or corn, and tomatoes; bring to a boil. Reduce heat and simmer 10 minutes. Stir in pork and cook 5 minutes or until heated through. 4. Ladle soup into four bowls; top each with slices of the avocado and radishes and a lime wedge. Nutrition facts per serving: 432 calories, 34 g protein, 35 g carbohydrate, 19 g fat (4.1 g saturated), 9 g fiber

FITNESS 2010/10  

Winter soups and stews

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