Rockport Fish Chowder

• 2 Tbsp vegetable oil
• 1/4 C onion, coarsely chopped
• 1/2 C celery, coarsely chopped
• 1 C carrots, sliced
• 2 C potatoes, raw, peeled, cubed
• 1/4 tsp thyme
• 1/2 tsp paprika
• 2 C bottled clam juice
• 8 whole peppercorns
• 1 bay leaf
• 1 lb fresh or frozen (and thawed) cod
• or haddock fillets, cut into
• 3/4–inch cubes
• 1/4 C flour
• 3 C lowfat milk
• 1 Tbsp fresh parsley, chopped

1. Heat oil in large saucepan. Add onion and celery, and sauté for about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil,reduce heat, and simmer for 15 minutes, then add fish and simmer for an added 15 minutes, or until fish flakes easily and is opaque.
3. Remove fish and vegetables. Break fish into chunks. Bring broth to boil and continue boiling until volume is reduced to 1 cup. Remove bay leaf and peppercorns.Shake flour and 1/2 cup lowfat milk in container with tight-fitting lid until smooth. Add to broth in saucepan, along with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
4. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.

Minestrone Soup

• 1/4 C olive oil
• 1 clove garlic, minced (or 1/8 tsp powder)
• 11/3 C onion, coarsely chopped
• 11/2 C celery with leaves,coarsely chopped
• 1 can (6 oz) tomato paste
• 1 Tbsp fresh parsley, chopped
• 1 C carrots, sliced, fresh or frozen
• 4 3/4 C cabbage, shredded
• 1 can (1 lb) tomatoes, cut up
• 1 C canned red kidney beans, drained, rinsed
• 11/2 C frozen peas
• 11/2 C fresh green beans
• dash hot sauce
• 11 C water
• 2 C spaghetti, uncooked, broken

1. Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes.
2. Add all remaining ingredients except spaghetti. Stir until ingredients are well mixed.
3. Bring to boil and reduce heat, cover,and simmer for about 45 minutes or until vegetables are tender.
4. Add uncooked spaghetti and simmer for only 2–3 minutes.

Mexican Pozole

• 2 lb lean beef, cubed*
• 1 Tbsp olive oil
• 1 large onion, chopped
• 1 clove garlic, finely chopped
• 1/4 tsp salt
• 1/8 tsp pepper
• 1/4 C cilantro
• 1 can (15 oz) stewed tomatoes
• 2 oz tomato paste
• 1 can (1 lb 13 oz) hominy

*Skinless, boneless chicken breasts can be used instead of beef cubes.

1. In large pot, heat oil, then sauté beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking over low heat for another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.

Red Lentil Curry

Ingredients

• 2 cups red lentils
• 1 large onion, diced
• 1 tablespoon vegetable oil
• 2 tablespoons curry paste
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1 teaspoon white sugar
• 1 teaspoon minced garlic
• 1 teaspoon ginger root, minced
• 1 (14.25 ounce) can tomato puree

Directions

1. Wash the lentils in cold water until the water runs clear (this is very important or the lentils will get "scummy"), put the lentils in a pot with water to cover and simmer covered until lentils tender (add more water if necessary).
2. While the lentils are cooking: In a large skillet or saucepan, caramelize the onions in vegetable oil.
3. While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger in a mixing bowl. Mix well. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes.
4. Stir in the tomato puree and reduce heat, allow the curry base to simmer until the lentils are ready.
5. When the lentils are tender drain them briefly (they should have absorbed most of the water but you don't want the curry to be too sloppy). Mix the curry base into the lentils and serve immediately.

Meatball Soup

• 1/2 lb ground chicken
• 1/2 lb ground lean beef
• 10 C water
• 1 Tbsp annato (also called achiote), optional, for coloring
• 1 bay leaf
• 1 small onion, chopped
• 1/2 C green pepper, chopped
• 1 tsp mint
• 2 small tomatoes, chopped
• 1/2 tsp oregano
• 4 Tbsp instant corn flour
• 1/2 tsp black pepper
• 2 cloves garlic, minced
• 1/2 tsp salt
• 2 medium carrots, chopped
• 2 C cabbage, chopped
• 2 celery stalks, chopped
• 1 package (10 oz) frozen corn
• 2 medium zucchini, chopped
• 1 medium chayote, chopped (added zucchini can be used instead)
• 1/2 C cilantro, minced

1. In large pot, combine water, annato, bay leaf, half of onion, green pepper, and 1/2 teaspoon of mint. Bring to boil.
2. In bowl, combine chicken, beef, other half of onion, tomato,oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30–45 minutes.
3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another 5 minutes. Garnish with cilantro and rest of mint.

Homemade Turkey Soup

• 6 lb turkey breast with bones (with at least 2 C meat)
• 2 medium onions
• 3 stalks celery
• 1 tsp dried thyme
• 1/2 tsp dried rosemary
• 1/2 tsp dried sage
• 1 tsp dried basil
• 1/2 tsp dried marjoram
• 1/2 tsp dried tarragon
• 1/2 tsp salt to taste black pepper
• 1/2 lb Italian pastina or pasta

1. Place turkey breast in large 6-quart pot.Cover with water until at least threequarters full.
2. Peel onions, cut into large pieces, and add to pot. Wash celery stalks, slice, and add to pot.
3. Simmer covered for about 21/2 hours.
4. Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in refrigerator.
5. After cooling, skim off fat.
6. While soup cools, remove remaining meat from turkey carcass. Cut into pieces.
7. Add turkey meat to skimmed soup, along with herbs and spices.
8. Bring to boil and add pastina. Continue cooking on low boil for about 20 minutes, until pastina is done. Serve at once or refrigerate for later reheating.

Gazpacho

• 3 medium tomatoes, peeled,chopped
• 1/2 C cucumber, seeded, chopped
• 1/2 C green pepper, chopped
• 2 green onions, sliced
• 2 C low-sodium vegetable juice cocktail
• 1 Tbsp lemon juice
• 1/2 tsp basil, dried
• 1/4 tsp hot pepper sauce
• 1 clove garlic, minced

1. In large mixing bowl, combine all ingredients.
2. Cover and chill in the refrigerator for several hours.

Curtido (Cabbage) Salvadoreño

• 1 medium head cabbage, chopped
• 2 small carrots, grated
• 1 small onion, sliced
• 1/2 tsp dried red pepper (optional)
• 1/2 tsp oregano
• 1 tsp olive oil
• 1 tsp salt
• 1 tsp brown sugar
• 1/2 C vinegar
• 1/2 C water

1. Blanch cabbage with boiling water for 1 minute. Discard water.
2. Place cabbage in large bowl and add grated carrots, sliced onion, red pepper,oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in refrigerator for at least 2 hours before serving.

Corn Chowder

• 1 Tbsp vegetable oil
• 2 Tbsp celery, finely diced
• 2 Tbsp onion, finely diced
• 2 Tbsp green pepper, finely diced
• 1 package (10 oz) frozen whole kernel corn
• 1 C raw potatoes, peeled, diced in 1/2-inch pieces
• 2 Tbsp fresh parsley, chopped
• 1 C water
• 1/4 tsp salt to taste black pepper
• 1/4 tsp paprika
• 2 Tbsp flour
• 2 C lowfat or skim milk

1. Heat oil in medium saucepan. Add celery, onion, and green pepper,and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake vigorously.
4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.
5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.

Cannery Row Soup

• 2 lb varied fish fillets (such as
• haddock, perch, flounder, cod,
• sole), cut into 1-inch cubes
• 2 Tbsp olive oil
• 1 clove garlic, minced
• 3 carrots, cut in thin strips
• 2 C celery, sliced
• 1/2 C onion, chopped
• 1/4 C green peppers, chopped
• 1 can (28 oz) whole tomatoes, cut up, with liquid
• 1 C clam juice
• 1/4 tsp dried thyme, crushed
• 1/4 tsp dried basil, crushed
• 1/8 tsp black pepper
• 1/4 C fresh parsley, minced

1. Heat oil in large saucepan. Sauté garlic,carrots, celery, onion, and green pepper in oil for 3 minutes.
2. Add remaining ingredients, except parsley and fish. Cover and simmer for 10–15 minutes or until vegetables are fork tender.
3. Add fish and parsley. Simmer covered for 5–10 minutes more or until fish flakes easily and is opaque.Serve hot.

*Fish and clam juice give this soup a hearty taste of the sea.

Bean and Macaroni Soup

• 2 cans (16 oz each) great northern beans
• 1 Tbsp olive oil
• 1/2 lb fresh mushrooms, sliced
• 1 C onion, coarsely chopped
• 2 C carrots, sliced
• 1 C celery, coarsely chopped
• 1 clove garlic, minced
• 3 C tomatoes, fresh, peeled, cut up
• (or 1 1/2 lb canned, whole, cut up)*
• 1 tsp dried sage
• 1 tsp dried thyme
• 1/2 tsp dried oregano
• to taste black pepper, freshly ground
• 1 bay leaf, crumbled
• 4 C elbow macaroni, cooked

*If using canned tomatoes, sodium content will be higher. Try no salt added canned tomatoes to keep sodium lower.

1. Drain beans and reserve liquid.Rinse beans.
2. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

French Onion Soup Recipe

Prep time: 10 minutesCook time: 1 hour, 10 minutes

INGREDIENTS

• 6 large red or yellow onions, peeled and thinly sliced.
• Olive oil
• 1/4 teaspoon of sugar
• 2 cloves garlic, minced
• 8 cups of beef stock, chicken stock, or a combination of the two (traditionally the soup is made with beef stock)
• 1/2 cup of dry vermouth or dry white wine
• 1 bay leaf
• 1/4 teaspoon of dry thyme
• Salt and pepper
• 8 slices of toasted French bread
• 1 1/2 cups of grated Swiss Gruyere with a little grated Parmesan cheese

METHOD

1. In a large saucepan, sauté the onions in the olive oil on medium high heat until well browned, but not burned, about 30-40 minutes (or longer). Add the sugar about 10 minutes into the process to help with the carmelization.
2. Add garlic and sauté for 1 minute. Add the stock, vermouth or wine, bay leaf, and thyme. Cover partially and simmer until the flavors are well blended, about 30 minutes. Season to taste with salt and pepper. Discard the bay leaf.
3. To serve you can either use individual oven-proof soup bowls or one large casserole dish. Ladle the soup into the bowls or casserole dish. Cover with the toast and sprinkle with cheese. Put into the broiler for 10 minutes at 350 degrees F, or until the cheese bubbles and is slightly browned. Serve immediately.

Yield: Serves 4-6.

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