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Archive for the ‘Daniel Fast Recipes’ Category

This is my fourth year joining the Daniel Fast with Pastor Jentezen Franklin  at Free Chapel in Gainesville, Georgia.  Over these years, I’ve collected some recipes that work very well with the fast and decided to pass them along.  I have added the nutritional information only on the recipes where it was already included.

May God bless you as you use this time to grow closer to Him. 

Healthy Barley

Pinto Beans

Cuban-style Black Beans

Purple Hull Salsa

Broccoli and Leeks

Spicy Broccolini

Zesty Herbed Carrots

Cilantro Corn Sauté

Herbed Roasted Vegetables

Easy French Green Beans

Balsamic Grilled Red Onions

Sugar Snap Medley

Spanish Okra

Herbed-Seasoned Potato Spears

Quilted Potatoes

Idaho Fries with Vinegar

Orange Peas Amandine

Fragrant Rice Pilaf

Spinach with Dill

Summer Squash Supreme

Stir Fry of Tofu with Vegetables

Salads:

Baby Spinach with Mandarin-Sesame Dressing

Mixed Greens-Grape-Walnut Salad

Ruby Grapefruit Salad

Soups:

Barley Chili

Butternut Squash Soup

Cuban Black Bean Soup

Barley-Kale Vegetable Soup

Kale Soup

Lentil Stew

Old-Fashioned Split Pea Soup

Chicken and Rice Stew

Vegetable-Cabbage Soup

Old-Fashioned Vegetable Soup

Two-Bean Vegetable Chili

 

Healthy Barley

2 cups Onions, minced                           2 cups Barley

2 cups Mushrooms, sliced                      2 cups Chicken broth

Sauté onions in small amount of olive oil until browned. Place in a medium casserole dish. Sauté mushrooms in olive oil, add to casserole. Sauté barley until light brown, add to casserole. Add broth to casserole dish. Cover and bake for 1 hour at 375 degrees. Add more broth if necessary. For a smoky taste, substitute beef stock for chicken broth.

 

Pinto Beans

1 16-oz can Pinto beans                     1 tsp. Cumin

1 large Onion, chopped                      ¼ cup Parsley, chopped

1 large Tomato, diced                        Juice of two lemons

1 ½ Tbl. Olive oil                                Salt, pepper, red chili pepper

                                                              to taste

Combine all ingredients in a saucepan and cook on low for 20-30 minutes.

 

Cuban-style Black Beans

1 Tbl. Olive oil                                      ½ tsp Oregano

½ Green pepper, finely chopped          1 Bay leaf

1 small Onion, finely chopped               2 15-oz cans Black beans,

3 scallions, finely chopped                        drained and rinsed

2 cloves Garlic, minced                         ¼ cup white grape juice OR

2 Tbl. Cilantro, fresh, chopped                 2 Tbl. vinegar (optional)

½ tsp Cumin 1 ½-2 cups chicken broth

Heat oil in large skillet over medium heat. Add pepper, onions scallions, garlic, cilantro, cumin, oregano and bay leaf. Cook 5 minutes, or until the vegetables are soft but not brown. Stir in beans, juice and broth. Bring to boil over high heat. Reduce heat to medium and simmer 5 minutes. Remove and discard bay leaf. Puree ¼ of the bean mixture in a blender or food processor or mash with back of a spoon. Stir the puree into the simmering beans. Simmer 2 minutes more or until thick, but still soupy. If bean mixture is too thick, add more broth. Season to taste. Makes 4 servings: 239 cal, 17g protein

 

Purple Hull Salsa

1 15-oz can Purple Hull Peas, drained        1 can Diced tomatoes, plain

1 can White shoepeg corn, drained           8 oz. Italian dressing

1 can Diced tomatoes with basil,              Chopped onion and

  garlic, oregano seasoning                           jalapeno pepper to taste

Mix all ingredients together and marinate in refrigerator for at least 1 ½ hours.

Good hot or cold. Makes 6-7 servings.

 

Broccoli and Leeks

2 Tbl. Olive Oil

4 cups Broccoli florets

1 cup Leeks (2-3 medium), thinly sliced

¼ tsp. each salt and pepper

In a large skillet, cook and stir broccoli in hot oil over medium heat for 3 minutes. Add leeks, salt and pepper to broccoli. Cook and stir for 2-3 minutes more or until broccoli is crisp-tender. 4 servings: 95 cal, 6g fat, 8g carbs

 

Spicy Broccolini

1 lb. Broccolini OR broccoli                  1 tsp. Minced garlic

1 small Red onion, chopped                 ¼ tsp. Crushed chipotle pepper,

2 Tbl. Olive oil                                            like The Spice Hunter

1 medium Yellow squash, halved lengthwise and sliced

In partially covered microwave-safe dish in microwave, cook broccolini and 1 Tbl. water 5 minutes, or until crisp-tender; drain. Meanwhile, in large skillet, cook onion in oil 3 minutes, stirring occasionally. Add squash; cook 4 minutes more, or until golden brown. Stir in broccolini, garlic and chipotle pepper; cook 2 more minutes, stirring. Season with salt and pepper to taste. Makes 6 servings: 81 cal, 3g protein, 8g carbs, 11mg cholesterol, 3g fat

 

Zesty Herbed Carrots

¼ cup Balsamic vinaigrette dressing     2 Tbl. Chopped fresh parsley

1 lb. Carrots, sliced                               2 Tbl. Walnuts, toasted

Pour dressing over carrots in a large nonstick skillet, stir to coat. Cover and cook on medium heat for 10 minutes, stirring after 5 minutes. Remove from heat. Stir in parsley and nuts. (Toast walnuts for a few minutes in an ungreased skillet on medium heat, stirring frequently just until lightly browned.)

Makes 6 servings about ½ cup each. 70 cal, 3.5g fat, 9g carbs, 0 cholesterol

 

Cilantro Corn Sauté

3 1/3 cups fresh or frozen corn            2 Tbl. Olive oil

1 medium Green pepper, chopped       ½ cup Minced fresh cilantro

1 Tbl. Onion, finely chopped                1 ½ tsp. Cumin

In a large skillet, sauté corn, green pepper and onion in oil until tender. Stir in cilantro and cumin; sauté 1-2 minutes longer or until heated through. Makes 4 servings: ¾ cup equals 173 cal, 7g fat, 27g carbs, 15mg cholesterol

 

Herbed Roasted Vegetables

5 cups of assorted vegetables: carrots, onions,

     parsnips, rutabagas, turnips

1/3 cup Italian dressing

Preheat over to 450 degrees. Toss vegetables with Italian dressing and place on a lightly greased 15 x 10 x 1 baking pan. Bake 40 – 45 minutes or until tender, stirring occasionally. Makes 6 servings. 1 cup equals: 100 cal, 4g fat, 13g carbs, 5mg cholesterol

 

Easy French Green Beans

1 9-oz pkg. Frozen French-style green beans

1 4.5-oz jar Sliced mushrooms, drained

3 Tbl. Olive oil

¼ tsp. Dried Rosemary

Crushed toasted slivered almonds

Cook green beans according to package directions; drain. Add mushrooms and keep warm. Combine oil and rosemary; drizzle over bean mixture and toss to coat. Sprinkle with almonds. (1/4 tsp. Dried Basil, optional)

 

Balsamic Grilled Red Onions

2 Red onions, sliced                            1 Tbl. chopped Fresh parsley

2 cloves Garlic                                     1 Tbl. Olive oil

3 Tbl. Balsamic vinegar

2 tsp. dried Oregano

Slice onions ½” thick. Use a toothpick to hold together. Combine garlic, vinegar, oregano, parsley, olive oil, ¼ tsp. each salt and pepper. Add onions and turn to coat. Reserve vinegar liquid mixture. Grill onions until tender, approximately 10 minutes. Brush with vinegar mixture.

To cook in the oven: omit toothpicks. Put in a shallow pan at 400 degrees; pour vinegar mixture over the onions. Cook for 20 minutes, turning once.

 

Sugar Snap Medley

1 pkg 8-oz Sugar snap peas, trimmed      1 can 11 oz. corn and pepper

1 Tbl. Olive oil                                             blend, like Mexicorn

½ cup Sliced radishes                              ½ tsp. Marjoram

In saucepan over high heat, bring 2 quarts salted water to a boil. Add sugar snap peas and cook 5 minutes; drain. In skillet over medium-high heat, cook snap peas and sliced radishes in oil for 4 minutes. Stir in corn and pepper blend and marjoram. Season with salt and pepper. Cook mixture 4 minutes more. Makes 6 servings: 76 cal, 2g protein, 13g carbs, 5mg cholesterol, 2g fat

 

Spanish Okra

1 cup Dried brown rice                       3 Tbl. Olive oil

1 pkg. Cut frozen okra                        1 14-oz can Diced tomatoes, 

½ cup Onions, chopped                          undrained

Hot sauce to taste                             1 Tbl. Chili powder

Prepare rice according to cooking directions; set aside. Place frozen okra and onions in a saucepan and cover with water. Place on stovetop and bring to a boil. Boil 3 minutes. Drain. In a large skillet combine cooked okra, onions, oil, tomatoes, chili powder and hot sauce. Cover and cook mixture over medium heat 15 minutes or until vegetables are thoroughly heated, stirring occasionally.

 

Herbed-Seasoned Potato Spears

1 medium Russet potato

2 tsp. Olive oil

1 tsp. Mexican, Italian or Greek Seasoning Mix

Scrub potato and cut into ½ inch spears. Place in a bowl or plastic bag and cover with oil. Place spears in a single layer on heavy-duty aluminum foil and sprinkle with your choice of seasoning. Seal foil tightly and bake at 400 degrees or barbecue over hot coals for about 30 minutes or until potatoes feel tender when pressed. Turn packet once during cooking. Makes 1-2 servings.

Mexican Seasoning Mix: Combine 1 Tbl. dried instant chopped onion, ½ tsp each chili powder and crushed oregano and ¼ tsp. each cumin, salt and pepper. Makes enough for 4 potatoes.

Italian Seasoning Mix: Combine 1 tsp. instant chopped onion, ½ tsp each crushed basil and oregano, 1/8 tsp each salt and pepper and dash of garlic powder. Makes enough for 4 potatoes.

Greek Seasoning Mix: Combine 1 Tbl. dried instant chopped onion, 1 tsp crushed dried parsley, ½ tsp each dried grated lemon peel and pepper and ¼ tsp each salt and crushed oregano. Makes enough for 5 potatoes.

Microwave Method: Prepare potato as in previous instructions, using a microwave-proof bowl instead of aluminum foil. Cover with plastic wrap, making an air vent. Microwave at high for 3 minutes; turn bowl several times during cooking.

 

Quilted Potatoes

2 lbs. Baby red potatoes                           2 Tbl. Chopped chives

3 Tbl. Olive oil, used separately                1 Tbl. Chopped parsley

3 cloves Garlic, peeled                              1 tsp. Grated lemon zest

2 sprigs Sage

Heat oven to 425 degrees F. Using a sharp knife, carve an X into each potato. In roasting pan, combine potatoes with 1 Tbl. oil, garlic, and sage. Roast 45 minutes or until tender, stirring occasionally. Meanwhile, in small bowl, combine 2 Tbl. oil and remaining ingredients. Toss oil mixture with potatoes immediately after removing them from oven. Season with salt and pepper.

Makes 6 servings: 188 cal, 3g protein, 30g carbs, 6g fat, 11mg cholesterol.

 

Idaho Fries with Vinegar

4 4-oz Idaho potatoes                          ¼ tsp. pepper

1 Tbl. Olive oil                                      2 Tbl. Malt or white vinegar

¼ tsp. salt

Adjust oven rack to lowest position. Preheat oven to 450 degrees. Cut potatoes into 8ths to form wedges. Toss with oil in a plastic bag. Arrange flat on a jellyroll pan in a single layer. Bake without turning until bottoms are deep golden and crisp, about 20 minutes. Turn potatoes to opposite side. Bake 10 minutes more. Remove from oven and sprinkle with salt, pepper and vinegar or serve with vinegar on the side. 8 fries: 154 cal, 3g fat, 0 cholesterol

 

Orange Peas Amandine

1 Tbl. Olive oil

2 Tbl. Frozen orange juice concentrate

1 15-oz can Small Early peas or Sweet peas, drained

1/3 cup Sliced almonds, toasted

Melt orange juice with oil in a medium saucepan. Gently stir in peas and almonds; cook until thoroughly heated. Makes 4 servings.

To toast almonds, heat oven to 350 degrees F. Spread in a single layer on cookie sheet. Bake for 5-7 minutes or until light golden brown.

 

Fragrant Rice Pilaf

½ tsp. Cumin                                       2 Tbl. Garlic, finely minced

¼ tsp. Crumbled saffron threads        4 Carrots, cut into ¼ “ dice

¼ tsp. Salt                                          1 ½ cups brown rice

2 Tbl. Olive oil                                     3 ½ cups Chicken broth

1 cup Diced onion                               ½ to ¾ cup Dried cherries

Combine the cumin, saffron and salt. Set aside. Heat the oil in a pot over low heat. Add onions and wilt, stirring, for 5 minutes. Add garlic and carrots; cook 5 minutes more, sprinkling with the spice mixture. Add the rice and cook for 1 minute, stirring to mix well. Add the broth and cherries. Bring the mixture to a boil; reduce the heat to a simmer and cook, covered, until all the liquid is absorbed, about 20 minutes. Fluff the rice with a fork. Serve hot. Makes 8 servings: 240 cal, 44g carbs, 5g protein, 4g fat, 5mg cholesterol.

 

Spinach with Dill

1 medium Onion, chopped                 1 15-oz can Tomato sauce

1 Tbl. Olive oil                                    10 oz Frozen spinach, thawed

2 Garlic cloves, chopped                    ½ cup Water

2 Tbl. Chopped fresh dill                    Salt and pepper to taste

Sauté onions in oil. Add garlic and dill to saucepan and continue to sauté for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes on low heat. Add spinach and water, then bring to a boil again. Cover and simmer on low heat for 15 minutes. Serve warm over baked potato. NOTE: After fast, add ground beef or turkey.

 

Summer Squash Supreme

1 Tbl. Olive oil                                      2 cups Fresh sugar snap peas

2 cups Carrots, thinly sliced                   OR 2 cups frozen peas, thawed

2 cups Yellow summer squash,             ¼ tsp. Lemon-pepper seasoning

thinly sliced                                          ¼ cup Fresh oregano or basil

Add carrots to oil in 12-inch skillet over medium-high heat. Cook and stir 4 minutes. Stir in squash, peas and lemon-pepper seasoning. Reduce heat to medium-low; cover and cook 5 minutes or until vegetables are crisp-tender. Increase heat to high; stir in basil/oregano and cook 1 minute. Makes 8 – ½ cup servings: 50 cal, 2g fat, 7g carbs, 2g protein, 4mg cholesterol

 

Stir Fry of Tofu with Vegetables

½ lb. Firm tofu                            For Sauce: 1 clove Garlic, minced

1 Tbl. Olive oil                                               1 tsp. Soy sauce

1 small Onion, minced                                   3 Tbl. Vegetable broth

1 to 2 cups assorted vegetables:                  1 Scallion, finely chopped

(red and yellow bell peppers, seeded and thinly

sliced; snow peas, broccoli, red cabbage, sliced mushrooms)

Drain tofu on a plate for 10 minutes. Slice into 3 inch squares, ½ inch thick, and cut into cubes. Place tofu on a plate and pat dry with a paper bowl. Place cut vegetables in a bowl. Mix sauce ingredients in a small bowl.

Heat 1 Tbl. oil in a wok over medium heat for 2 minutes. Rotate wok to coat evenly with the oil. Add onions and vegetables, and stir fry until lightly caramelized, about 5 to 7 minutes. Add tofu to wok, stir in gently with vegetables, and cook for 1 minute. Turn up heat, pour sauce over the tofu mixture, and stir gently. Cook on high heat for 2 minutes, stirring gently. Add chopped scallions and stir for 1 minute. Add a dash of hot chili oil for some extra zing.

 

Salads:

Baby Spinach with Mandarin-Sesame Dressing

1 – 6 oz. pkg. Baby Spinach

1 can (11 oz.) Mandarin orange segments (drain, reserve juice)

½ medium Red onion, thinly sliced

2 Tbl. Sliced almonds, toasted

Mandarin-Sesame Vinaigrette:

1 Tbl. Red wine vinegar

1 tsp. Dijon mustard

¼ cup Olive oil

1 Tbl. Sesame oil

In a large bowl, gently toss together the spinach, mandarin orange segments, red onion, and sliced almonds. In a small bowl, combine the reserved juice from the orange slices with the vinegar and mustard. Slowly pour in oils. Whisk until blended. Season with salt and black pepper. Dress spinach with the vinaigrette.

 

Mixed Greens-Grape-Walnut Salad

4 cups Baby mixed salad greens

¼ cup Seedless red grapes, halved

¼ cup Walnut pieces, toasted

¼ cup Red wine vinaigrette

Place greens on plates. Top with grapes and walnuts. Drizzle with vinaigrette.

 

Ruby Grapefruit Salad

2 ruby red grapefruits ¼ cup Olive oil 2 Scallions

2 tsp. Dijon mustard 1 ripe Avocado 2 Tbl. Chopped parsley

Salt and pepper to taste 1 large head Lettuce

1. Cut a slice off the top and bottom of each grapefruit. Using a sharp knife, carefully remove the peel and all the white pith from the fruit. Working over a bowl to catch all the juices, section the fruit from between the membranes. (To get the most from the fruit, squeeze all the juice from the membranes into the bowl.) Reserve.

2. Make a vinaigrette: Pour ¼ cup of the grapefruit juice into a small bowl; whisk with the mustard, salt and pepper. Whisking constantly, slowly drizzle in the olive oil and continue whisking until the vinaigrette has thickened slightly. Reserve.

3. Halve the avocado and remove the pit. Using a teaspoon, scoop out spoonfuls of avocado and place in a small bowl. Toss the avocado with 1 tablespoon of the grapefruit juice to prevent discoloration. Reserve

4. Place the lettuce in a large bowl. Add the grapefruit sections, scallions and 1 tablespoon of the chopped parsley. Season with salt and pepper and toss lightly with 3 tablespoons of the reserved vinaigrette. Arrange the avocado on top of the salad and sprinkle with the remaining tablespoon of chopped parsley.

Serves 4. Per serving: 280 cal, 26g carbs, 4g protein, 20g fat, no cholesterol.

 

Soups:

Barley Chili

1 14-oz. can Diced tomatoes, undrained      1 15-oz can Black beans,

1 16-oz. can/jar Salsa or tomato sauce             drained, rinsed

1 14-oz. can Fat-free chicken broth *           1 15-oz. can Corn with or

1 cup Quick barley                                           w/o peppers, undrained

3 cups Water                                                  

1 tsp. Cumin                                                                   

1 Tbl. Chili powder                                                         

In a 6-quart saucepan, combine first 7 ingredients. Over high heat bring to boil; cover and reduce heat to low. Simmer for 20 minutes, stirring occasionally. Add beans and corn; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency. Makes 8 (1 cup) servings. *Can substitute 14 oz. water and 2 chicken bouillon cubes.  NOTE:  After fast, can add 3 cups cooked chicken, and top with cheddar cheese and sour cream.

With chicken, 1 cup serving: 270 cal, 4g fat, 32g protein, 27 g carbs, 60mg cholesterol

 

Butternut Squash Soup

2 tsp. Olive oil                                          4 cups Chicken stock 

1 large Sweet onion, chopped                                       

2 Shallots, chopped                                  1 cup Water

1 Butternut squash, peeled,chopped       1 tsp. Fresh thyme

Sea salt and pepper to taste                    3 Tbl. Toasted walnut pieces

Heat oil in a large pot over medium heat and add onions and shallots. Cook, stirring frequently for 10 minutes or until onions are golden brown. Add squash, 5 cups of liquid and salt and pepper, raise heat to high and bring to a boil. Lower heat to a simmer and cook until squash is tender. While the squash is cooking, place a dry frying pan over medium heat and toast walnuts, tossing or stirring until they begin to color. Puree the squash in a food processor or pass it through a food mill and return it to the pot with the liquid. Add the thyme and simmer for a few minutes. Serve the soup topped with the toasted walnuts and a few fresh thyme leaves. NOTE: After fast, can substitute 1 cup water for milk, add 1 Tbl. brown sugar and ¼ cup red wine. Serves 4

 

Cuban Black Bean Soup

3 cans Black Beans, drained, rinsed            2 Onions, chopped

1 tsp. Salt                                                    2 Tbl. Olive oil

2 cloves Garlic                                             1-2 Green peppers

1 tsp. Cumin                                                1 Tbl. Lemon juice

1 tsp. Oregano                                             Hot cooked brown rice

¼ tsp. Dry mustard or 1 tsp. Dijon              Green onion tops

Crush together garlic, salt, cumin, oregano, and mustard. Sauté onions in oil about 5 minutes in large skillet; add chopped green pepper and continue sautéing until onions are tender. Pour beans into large pot with 2-3 bean cans of water and heat. Stir in seasoning mixture, lemon juice and about ½ cup hot bean liquid. Cover and simmer for about 10 minutes. Add to beans and continue cooking until flavors are thoroughly blended, about 1 hour.

To thicken soup, remove 1 cup of beans and liquid and put through electric blender or fine sieve, returning puree to soup kettle. Check seasonings and correct if necessary. Serve in bowls with mound of hot rice. Garnish top with green onion tops. Serves 6-8.

 

Barley-Kale Vegetable Soup

1/8 cup Raw pearl barley                       ½ Tbl. Olive oil

1 cup Sliced mushrooms                        ½ clove Garlic, chopped

½ cup Onion, chopped                          ¼ cup Tomato, diced

2 cups Chicken broth OR                       1 cup Kale, coarsely chopped

  2 cups water and 2 chicken bouillon cubes

Bring ¾ cup water to boil in saucepan; add barley, cover, reduce heat. Simmer 30 minutes until liquid is absorbed and barley is tender, but not mushy.

Sauté mushrooms and onion in oil in large saucepan over medium heat; cook 4-5 minutes until vegetables are tender. Add garlic; cook 1 minute more. Stir in broth, diced tomato and barley, bring to a boil, and reduce heat to low. Cover and cook 15 minutes. Add kale and simmer 5 minutes more until kale is tender. Serves 3. Per serving: 100 cal, 12g net carbs

 

Kale Soup

2 large cans Chicken broth                         1 Onion, chopped

1 can Water (use broth can)                      1 Tbl. Garlic, chopped

1 Tbl. Olive oil                                            1 large pack of Kale

Sauté onion and garlic in large pot until tender. Add broth, water, and kale to pot. Simmer until kale is tender. Salt and pepper to taste.

 

Lentil Stew

2 cans Diced tomatoes                             1 bag Frozen spinach

2 cans Water (use tomato can)                1 bag Frozen carrots, or

2 tsp. Soy sauce                                          carrots and peas

1 cup Lentils                                             Chopped celery to taste

Cook all ingredients in 4-qt. saucepan until done. For vegetable soup, omit lentils and use vegetables of your choice.

 

Old-Fashioned Split Pea Soup

1 pound Green split peas                        ¼ tsp. Marjoram

2 beef bouillon cubes                             1 cup Diced celery

1 ½ cups Sliced onion                            1 cup Sliced carrot

½ tsp. Pepper                                        1 tsp. Parsley flakes

¼ tsp. Garlic salt

Place peas in large saucepan. Add at least twice the amount of water as peas. Add onion, pepper, garlic salt, marjoram, celery, carrot and parsley. Cook slowly for 45 minutes. Adjust seasonings and if too thick, add more water. Serves 8 NOTE: After fast, add a meaty ham bone, omit bouillon cubes.

 

Chicken and Rice Stew

1 Celery stalk, chopped                       10 oz. Frozen corn

1 large Red-skinned potato                 10 oz. Frozen baby lima beans

1 large Onion, coarsely chopped

1 large Carrot, peeled                          1 clove Garlic, minced

16 oz. Chicken broth                            ½ tsp. Oregano

14 oz. can Diced tomatoes, drained    1 cup cooked Brown rice

1 Chicken bouillon cube

Cut potato and carrot into 1/2 ” cubes.  Combine all ingredients in a 5-quart saucepan and bring to a boil. Reduce heat to low and simmer for about one hour, or until vegetables are tender. Stir in cooked rice. Serves 3. NOTE: After fast, add 1 lb. chopped chicken or turkey.

 

Vegetable-Cabbage Soup

2 cups Peeled, diced potatoes           1 tsp. Thyme

1 cup Diced carrots                             ¼ tsp. Black pepper

1 cup Diced celery                              6 cups Beef broth

1 cup Chopped onion                         1/3 cup Chopped fresh parsley

3 cups Shredded cabbage

1 6-oz. can tomato paste

Combine all ingredients except parsley in a large stockpot. Bring to boil, reduce heat and simmer 20 minutes, or until vegetables are tender. Remove 3 cups vegetables and broth and puree in blender or food processor. Return puree to pot, add parsley and reheat. Serve hot. Substitute other vegetables if desired. Makes 9 1-cup servings: 77 cal, 0 fat, 15g carbs, 14g protein, 0 cholesterol.

 

Old-Fashioned Vegetable Soup

5 cups Water                                              ½ tsp. Marjoram

4 Beef bouillon cubes                               ½ cup Chopped  parsley

3 stalks Celery, chopped                           ½ tsp Pepper

3 large Carrots, chopped                           1 cup Green peas

2 medium Onions, chopped                      2 cups Green lima beans

1 28-oz Whole tomatoes, undrained         1 cup Corn

½ tsp Basil

½ tsp Thyme

In a large saucepan, combine water and all other ingredients. Bring to a boil, then reduce to low heat, cooking until all vegetables are tender, approximately 30 minutes. Add more water if necessary. Serves 6-8.

 

Two-Bean Vegetable Chili

¼ cup Olive oil                                     1 15-oz can Black beans,

1 large Sweet onion, chopped                drained and rinsed

2 large Zucchini, chopped                   1 15-oz can Tomato sauce

2 large Yellow, red, or orange              1 Tbl. Chili powder

bell peppers, chopped                         1 tsp. Dried oregano, crushed

1 16-oz can Cannelloni or white           ¼ tsp. Salt

kidney beans, drained, rinsed

In 4-quart saucepan, cook onion, zucchini and bell peppers in oil over medium-high heat, stirring occasionally, eight minutes or until vegetables are tender and just starting to brown. Stir in remaining ingredients. Bring to a boil over high heat. Reduce heat to low and simmer eight minutes or until heated through.

8 servings: 180 cal, 5g fat, 26g carbs, 0 cholesterol

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