Split Pea Soup
Ingredients:
2 cups split peas, washed
1 bay leaf
2 quarts of water
1/2 cup of diced onions
1/2 teaspoon crushed basil
1 cup chopped carrots
1 teaspoon dried Italian seasoning
1 cup of diced potatoes
1/2 teaspoon salt
1 clove of garlic, minced
pinch of cayenne
1/4 cup snipped fresh parsley
1 cup of sliced celery
1/2 teaspoon of crushed oregano
Instructions:
Combine all of the ingredients into a Dutch oven. Bring it to a boil. Reduce the heat, cover and simmer 1 hour or until split peas are cooked all the way through. Remove the bay leaf before serving.
Makes 10 servings
Nutritional Information:
Per Serving:
Calories: 158
Fat: 0.6g
Saturated Fat: 0.8g
Cholesterol: 0mg
Fiber: 11.1g
Sodium: 165mg
Guilt Free Potato Soup
Ingredients:
3 potatoes, peeled and cubed
1 cup of water
1 cup chopped onions
1/2 cup chopped celery
1/2 cup chopped carrots
1 bouillon cube - chicken flavored
1/4 cup of nonfat dry milk powder
2 tablespoons of all purpose flour
2 cups of skim milk
Instructions:
Add the potatoes, water, onions, celery, carrots and bouillon into a large saucepan over high heat. Bring it to a boil and reduce the heat to low. Cover and simmer for 20 minutes or until potatoes are tender. Mash the mixture slightly. Next, in a small bowl, mix together the milk powder and the flour. Gradually add the milk, stirring until it is smooth. Add the milk and flour mixture to the potato mixture, stirring continuously. Stir over heat until the soup is thick and bubbly.
Makes 5 servings
Nutritional Information:
Calories 147
Protein 8g
Total Fat 1g
Sodium 253mg
Cholesterol 3mg
Carbohydrates 28g
Fiber 2g
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