| By
LAURA BELOW
For the Pocono Record
Diet-friendly and
fit for a meal, the 100 soup recipes in "Soup and Ladle
Favorites" are expert-approved. Recipes for the new cookbook
were contributed by Pennsylvania dietitians.
Not only is this
book full of delicious, diverse recipes, it is also bound
with the future of Pennsylvania's young dietitians. Proceeds
from the book will go to scholarships for college students
entering the dietitian field.
Each Pennsylvania
region is represented by a recipe compiled by the Pennsylvania
Dietetic Association. Each recipe meets nutritional requirements
as analyzed by registered dietitians of PADA. PADA is
an affiliate of the American Dietetic Association.
Recipes include:
Hot and Sour Soup, Pumpkin Soup, Tomato Soup, Chicken
Gumbo, Texas Tortilla Soup, Wedding Soup, Meatball Soup
and Cream of Asparagus Soup.
The book includes
helpful tips for cooking soup and information on the history
and ethnicity of soups.
Recipes in the
book can also help dieters.
Dr. Barbara Rolls,
a professor at Penn State University, said, "Soups are
a nutritious and satisfying way to control your hunger.
Research shows that a bowl of broth-based soups before
a meal actually helps people to eat less during a meal."The
book will also be an important tool for college students
interested in majoring in dietitian studies.
Jan Little of the
Pennsylvania Dietetic Association said, "There are some
really amazing students (entering the dietetic field),
so it's really great to be able to help them with funding."
Recipes from the
book include:
COLD CANTALOUPE
SOUP
1 cantaloupe, peeled,
seeded, cubed
2 cups orange juice
1 tablespoon fresh
lime juice
¼ teaspoon cinnamon
Process cantaloupe
and ½ cup of the orange juice in a blender
or food processor until pureed. Stir in lime juice, cinnamon
and remaining 1½ cups orange juice. Cover
with plastic wrap and chill before serving. Ladle into
chilled soup bowls and garnish with sprigs of mint. Yield:
6 servings.
Nutrition information:
calories 71; protein 1g; carbohydrates 17g; total fat,
less than 1g; saturated fat, less than 1g; cholesterol
0mg; fiber 1g; sodium 18mg.
TORTELLINI BEAN
SOUP
This is a great
soup for busy people since it only takes 15 minutes to
make. It is also an excellent source of the anti-oxidants
beta carotene and lutein.
2 teaspoons minced
garlic
1 teaspoon olive
oil
5 (14-ounce) cans
chicken or vegetable broth
2 (10-ounce) packages
frozen chopped spinach, thawed
1 (28-ounce) can
diced tomatoes
2 (15-ounce) cans
Great Northern beans, drained, rinsed
1 teaspoon dried
basil
pepper to taste
2 (9-ounce) packages
cheese tortellini
Sauté
garlic in olive oil in a Dutch oven. Add broth, spinach,
undrained tomatoes, beans, basil and pepper and mix well.
Bring to a boil. Stir in tortellini and cook about 8 minutes
or until tortellini is cooked. Ladle into soup bowls and
sprinkle with Parmesan cheese. Yield: 12 (1½ cup) servings.
Nutrition information:
calories 273; protein 17g; carbohydrates 40g; total fat
5g; saturated fat 2g; cholesterol 16mg; fiber 6g; sodium
769mg.
PEPPERONI PIZZA
SOUP
8 ounces Italian
sausage, casings removed
1¼ cups sliced mushrooms
½ cup finely chopped onion
½ cup finely chopped green bell pepper
1 (15-ounce) can
pizza sauce
2 cups water
1 cup chopped pepperoni
1 cup chopped plum
tomatoes
¼ teaspoon Italian seasoning
¼ cup grated Parmesan cheese
Brown sausage in
a saucepan over medium heat, stirring until crumbly; drain.
Add mushrooms, onion and bell pepper and sauté until vegetables are tender. Stir in pizza sauce, water,
pepperoni, tomatoes and Italian seasoning. Cover and bring
to a boil; reduce heat. Simmer, covered, for 20 minutes,
stirring occasionally. Stir in Parmesan cheese just before
serving. Ladle into soup bowls and sprinkle with shredded
mozzarella cheese. Serve with focaccia. Yield: 6 servings.
Nutritional information:
calories, 244; protein 12g; carbohydrates 11g; total fat
17g; saturated fat 7g; cholesterol 38mg; fiber 2g; sodium
1,069mg. |
