CABBAGE SOUP
Ingredients:
1 - 46 oz. can V8 juice
1 - 14.5 oz. can of diced tomatoes
6 medium stalks of celery (approx. 1 cup)
1/2 medium cabbage, red or green (approx. 6 cups)
1 medium onion (approx. 1 cup) (Lillie prefers the sweet onions such as Vidalia)
6 medium carrots (Or pre-sliced to equal 1 1/2 cups)
2 medium green peppers (approx. 2 cups) (red and/or yellow can also be used)
1 envelope of Lipton Beefy Onion Soup Mix
1 - 14 oz. can Swanson's Lower Sodium Beef Broth
1 beef bouillon cube or package
1 tsp. garlic powder
1/2 tsp. black pepper... or to taste
Directions:
Chop and dice veggies. Add all ingredients into a large stock pot. Add water if necessary to bring liquids to almost twice the depth of the veggies in the pot. Bring to a boil, and stir as needed. Cook on low heat for about 2 hours... or until all the veggies are soft.
Other seasonings such as curry, parsley, or any other spices or herbs to suit your taste.
You may substitute Low Sodium V8 Juice and the resulting Sodium will be 321mg instead of 476mg per serving.
Recipe makes about 18 - 1 cup servings
Nutrition Facts per Serving (one cup):
Calories 50
Calories from fat 2
Total Fat 0.2g
Saturated Fat 0g
Cholesterol 0 mg
Sodium 476 mg
Total Carbohydrate 10.4g
Dietary Fiber 2.4 g
Protein 1.5g
CHICKEN SOUP
Ingredients:
2 Tbs. oil, best if you use olive oil
4 parsnips cut into 1/2 inch pieces (this is about 1 lb. of parsnips)
4 ribs celery sliced
1 turnip cut into 1/2 inch pieces (3/4 of a pound)
1 jalapeno pepper, seeded and chopped
1 Tbs. chopped garlic
2 tsp. salt
1/2 tsp. cayenne pepper
16 cups reduced fat, low sodium, chicken broth
7 cans (5 oz. each) of chicken, or 5 cups (1 1/2 lbs) fresh chicken (cooked)
1 bag (16 oz.) frozen carrots
1 box (10 oz.) frozen broccoli florets
1 box (10 oz.) frozen chopped collard greens
1 1/2 cups frozen chopped onions
1/4 cup lemon juice
1/4 cup chopped fresh dill or 1 tbs. dried dill.
Cooking Instructions:
Using a large pot, heat the oil over a medium head. Add the parsnips, celery, turnip, jalapeno pepper, garlic, salt and cayenne pepper. Cook all the vegetables until the are crisp-tender...this should take about 15 minutes. Add the broth, chicken, carrots, broccoli, collard greens, onions, lemon juice and dill. Bring it to a boil, reduce heat and let it simmer for 5 minutes.
This will make 26 cups of soup.
Sweet Potatoes
| Honey Roasted Sweet Potatoes
| |
 |
 |
|
|
| |
2 pounds red-skinned sweet potatoes
2 tablespoons olive oil
2 tablespoons honey
1 teaspoon fresh lemon juice
1/2 teaspoon salt
Preheat oven to 350 degrees F.
Peel and cut the sweet potatoes into 1-inch pieces and put in a 9 by 13 baking dish. In a small bowl whisk together olive oil, honey and lemon juice. Pour mixture over potatoes and toss to coat. Sprinkle with the salt, and bake, stirring occasionally, for about 1 hour, until potatoes are tender.
| Nutritional Analysis per Serving |
Calories 167 |
| Total fat 4.5 grams |
Saturated fat 0.5 grams |
| Protein 2 grams |
Carbohydrates 30 grams |
| Fiber 4 grams |
|
| |
