My Mom, the Food Genius, wrote this thing up this morning on Facebook.
*Healthy Basic Vegetable Soup for 10 different meals*: Makes 28 cups Freeze in serving size containers. You can leave out the veggies you don#t like and add any that you do.
1 lb. carrots, 3 med. onions, 4 stalks celery, 2 cloves garlic, 2 cans 28 oz. can crushed tomatoes and juice, 1/2 sm. head green cabbage, thinly sliced (or 1 lb pkg of coleslaw), 3/4 lb. green beans, or frozen or cans, 3 med. zucchini, 1 pkg of frozen chopped spinach, 6 cups water, 1 can 48 oz. chicken broth (or vegetable) or your own stock from slow simmering bones from a roasted chicken with 2-3 chicken/beef bouillon cubes for free broth. Salt and Pepper to taste.
You can use a small food slicer ($15 drugstore Food Processor) and slice one vegetable after another and put them all in a pot with the already hot tomatoes with juice and the water. This means some veggies will be soft and some with a little bit to them when done cooking. Slow simmer for about a half hour or so. Taste and if too flat, add a pkg of dry onion soup or a couple of chicken broth cubes or packets, or more salt & pepper.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.
1. Minestrone: To 2 c. Basic Soup add 1/2 c. rinsed and drained canned white beans (cannelloni); heat to boiling. Stir in 1/2 c. cooked rotini or other pasta; heat through. Stir in 2 Tbs. freshly grated Parmesan or Romano cheese and 1 Tbs. chopped fresh basil. Sprinkle with 1 Tbs. Parmesan or Romano to serve. Cooked chop meat optional.
2. Mexican: To 2 c. Basic Soup, stir in 3 oz. skinless, boneless chicken breast, cut into 1/2-inch chunks 1/3 c. fresh or frozen corn kernels, and 1/4 tsp. ground cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in 3 Tbs. coarsely crumbled baked tortilla chips.
3. Chili: In nonstick saucepan, cook 4 oz. (1/2 c. packed) ground turkey breast or beef, 1/2 tsp. chili powder, and 1/8 tsp. ground cumin 3 minutes or until turkey or beef is browned and cooked through, stirring to break up meat. Stir in 2 c. Basic Soup, 1/2 c. drained and rinsed canned black beans and 1/4 c. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 Tbs. shredded Cheddar to serve.
4. Thai: In bowl, cover 1 oz. rice noodles or linguine pasta with hot water. Let stand 10 minutes; drain. Heat 2 c. Basic Soup to boiling. Stir in 4 oz. shelled and de veined med. shrimp, 12 halved snow peas, a pinch ground red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in 1/4 c. light coconut milk, 1/2 tsp. grated fresh lime peel, and 2 tsp. fresh lime juice
5. Goulash: In nonstick saucepan, cook 4 oz. ground turkey breast or beef, 1/2 tsp. paprika, a pinch caraway seeds, and a pinch salt 4 minutes or until meat is browned and cooked through, stirring to break up meat. Stir in 2 c. Basic Soup, heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in 1/2 c. cooked egg noodles; heat through. Remove saucepan from heat; stir in 2 Tbs. reduced-fat sour cream
6. Beans and Rice: In saucepan coated with cooking spray, cook 2 oz. turkey kielbasa, cut into 1/2-in. pieces, with 1 sliced green onion (white part only; reserve green part for garnish), until sausage browns. Add 2 c Basic Soup, 1/2 c. rinsed and drained canned red beans, 1/2 c. cooked brown rice, and 1/8 tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes. Sprinkle green onion. Serve with hot sauce.
7. Italian Soup: Cook 2 ounces crumbled turkey sausage 5 minutes or until it loses its pink color. Add 3 cups Basic Soup, 1/2 cup thinly sliced zucchini, 1/4 cup drained and rinsed canned butter beans, and 1/4 teaspoon dried basil; heat to boiling, then simmer until zucchini for 2 minutes. Pour into bowls. Sprinkle with 2 tablespoons Parmesan cheese.
8. Oriental Soup: In small saucepan, over medium-high heat, heat 1/2 teaspoon vegetable oil. Add 1/2 cup sliced shiitake mushroom caps (discard stems) and cook 3 minutes until wilted. Stir in 1 teaspoon hot pepper sauce. Add 3 cups Basic Soup and 5 or 6 ounces small shrimp, shelled and de veined. Heat to boiling. Stir in 1/2 cup snow peas, cut diagonally in half, and simmer just until shrimp turn opaque.
9. Hot-and-Sour Soup: In 1 teaspoon hot oil, saute 2 teaspoons minced, peeled fresh ginger and 2 green onions (white part only), thinly sliced, until soft, about 2 minutes. Add 3 tablespoons rice vinegar and 2 tablespoons soy sauce, and heat to simmering. Stir in 1/4 teaspoon ground white pepper, 1 teaspoon Asian sesame oil, and 4 ounces firm bean curd (tofu), cut into 1/2-inch dice. Add 3 cups Basic Soup and simmer. Garnish with green part of green onions.
10. Emeril Lagasse’s Creole Super Soup: To 3 cups Basic Soup, add 3 ounces skinless chicken breast, cut into 1/2-inch dice; 2 ounces sliced fully cooked fat-free/low-fat smoked sausage or kielbasa (60 to 70 calories per 2 ounces); 1 cup diced frozen okra; 1/3 cup cooked white rice; and 1 teaspoon Emeril’s Original Essence spice blend. Heat to boiling, then reduce to simmer for 5 minutes. Turn off heat and serve immediately.