CHICKEN AND VEGETABLE SOUP

1 whole chicken (3 pounds), skinned and cut up
1 large onion, chopped
2-3 cloves garlic, minced
2 quarts water
1 stalk celery, sliced
1 medium turnip, peeled and cut into 1/2 inch cubes
2 medium carrots, sliced
2 medium zucchini, sliced
1 15-ounce can (1/2 pound) kidney beans or hominy, drained
1 small head cabbage, chopped
2 teaspoons salt
1/4 teaspoon black pepper

Place chicken, onion, and garlic in a large saucepan or Dutch oven. Cover with water, bring to boil. Reduce heat; simmer for 50-60 minutes or until chicken is tender. At this point, chicken may be removed from broth and cooled. Take meat from bones. Skim any fat from broth; return meat to pan. Add remaining ingredients; simmer for 20-30 minutes or until vegetables are tender.

14 servings Cal 108 Fat 3 (gm) Na 353 (mg) Fiber 4 (gm) Pro 12 (gm) Cho 10 (gm) K 321 (mg) Chol 27 (mg)

1/2 c onions, chopped
2 cloves garlic, minced
20 ozs chicken or vegetable broth
1 1/2 c water
6 ozs tomato paste
1 tsp Italian seasoning
1/4 tsp black pepper
15 ozs mixed vegetables, canned and drained
1/2 c elbow macaroni, uncooked

1. Put onions and garlic in a medium pot and cook until tender.
2. Add broth, water, tomato paste, seasoning, and black pepper to the onions and garlic. Stir and bring to a boil.
3. Reduce heat to low and cook for ten minutes.
4. Add mixed vegetables and macaroni. Bring to a boil.
5. Reduce heat to low and cook ten minutes, or until macaroni is done.

6 servings; (With chicken broth) 99 Calories, 2g Fat, 4g Protein, 18g Carbohydrate, 1mg Cholesterol, 1060mg Sodium

SPICY CLAM CHOWDER

1 cup cubed red potatoes (1/4-inch cubes)
1/3 cup chopped onion
1/4 cup grated carrot
1/4 cup water
1 tablespoon margarine
2 cans (14 1/2 oz. each) whole tomatoes, undrained, cut
1 can (6 1/2 oz.) minced clams, undrained
3/4 cup spicy vegetable juice
2 tablespoons ketchup
2 tablespoons snipped fresh parsley
1 bay leaf
1/4 to 1/2 teaspoon red pepper sauce
1/4 teaspoon dried thyme leaves
1/8 teaspoon pepper

Combine potatoes, onion, carrot, water and margarine in 3-quart saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables are tender, stirring frequently. (If vegetables begin to stick, add additional 1/4 cup water and continue cooking.) Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving.

Servings: 6.0 Calories: 106.0 Calories from fat: 24.0 Total Fat 3g

Pastina and Onion Soup

3 cups onions, sliced
3 cloves garlic, minced
½ tsp. sugar
2 cans beef broth, fat free, low sodium (14 ozs. per can)
½ cup uncooked pastina (pasta stars)
2 Tbsp. dry sherry
¼ tsp. salt
1/8 tsp. black pepper
parmesan cheese, grated

1. Spray large saucepan with cooking spray; heat over medium heat until hot.
2. Add onions and garlic. Cook, covered for about 8 minutes.
3. Add sugar and stir. Cook about 15 minutes.
4. Add broth and bring to a boil.
5. Stir in pasta and simmer, uncovered for about 8 minutes or until tender.
6. Stir in sherry, salt and pepper.
7. Sprinkle lightly with Parmesan cheese.

Makes 4 servings. Per serving: cal 141, fat 1 g, chol 0mg, sod 201 mg, carb 25 g, fiber 2 g, Pro 8 g.

Creamy Potato & Green Onion Soup

1 1/2 cups water
6 Medium potatoes, peeled & cubed
2 Stalks celery, sliced (1 cup)
1/4 cup water
1 cup skim milk
3/4 tsp. salt
1/4 tsp. white pepper
2 green onions with tops (sliced finely)

1. Bring 1 1/2 cups water to boiling, add potatoes & celery, cover and bring to boil again. Reduce heat and simmer until potatoes are tender. 20 minutes or so.

2. Drain liquid into blender and 3 cups of cooked vegetables, add 1/4 cup of water. Cover and blend until smooth (1 minute)

3. Place pureed vegetables back into sauce pan with remaining potatoes & celery. Stir in remaining ingredients, heat, stirring occasionally, until hot.

4. Garnish with garlic toast!

1 serving: l05 calories (10 calories from fat) 1 g fat (1 g saturated, 5 mg cholesterol, 330 mg sodium, 23 g carbohydrate (2 g dietary fiber)
3 g protein