Phoenix Park District

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.

6 lb turkey breast. It should have some meat (at least 2 cups)
remaining on it to make a good, rich soup.
2 medium onions
3 stalks of 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

Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
Simmer covered for about 2-1/2 hours.
Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
After cooling, skim off fat.
While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
Add turkey meat to skimmed soup along with herbs and spices.
Bring to a 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.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:
Calories: 226 
Total fat: 5 g 
Saturated fat: 1 g 
Cholesterol: 93 mg 
Sodium: 217 mg 
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

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

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

Yield: 16 servings--Serving Size: 1 cup

Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg
Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.

2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes
3 Tbsp vegetable oil
2 C water
2 tsp minced garlic
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb tomatoes, chopped (3 C)
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans*

Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.

Yield: 9 servings--Serving Size: 8 oz

Each serving provides:
Calories: 274 
Total fat: 10 g 
Saturated fat: 2 g 
Cholesterol: 65 mg 
Sodium: 159 mg*

* To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.

 Content copyright 2016. PHOENIXPARKDISTRICT.COM. All rights reserved.
[Website Builder]