Versatile vegetable soup

I have been making pots of vegetable soup for the first time in years, and I’m loving it. It’s so cheap and easy and healthy! I feel good about myself every time I have a bowl. I have been using a basic recipe inherited from my mother, and freestyling the extras for different flavors with every pot. Here is how I make it:

1 T canola oil
1 c diced onion
1+ c diced celery
1+ c diced carrots or thin baby carrots
1 14-oz can diced tomatoes
2 T Mrs. Knorr’s chicken powder
3 quarts water
Salt to taste (the chicken powder will go a long way toward seasoning it)

Heat canola oil in your soup pot and cook onion and celery until they soften. Add the other ingredients and bring to a simmer. Now you are ready to improvise. First, add your seasoning. I use three different combinations:

Scarborough Fair seasoning is parsley, sage, rosemary and thyme. It has a traditional European/French flavor.
Italian seasoning is garlic, parsley, basil and oregano. It will make you think of minestrone.
Mexican seasoning is garlic, parsley, cilantro and Cholula hot sauce.

You also want to add more vegetables, by which I mean whatever you have on hand, leftovers or bags of frozen vegetables work equally well.

And then think about adding extras to give it heft. Pre-cooked legumes, grains, and pasta are all good, though you should think about whether you want to add them before or after the soup cooks. Pre-cooked beans and grains don’t seem to suffer from extra cooking, in my experience, while precooked pasta should be added just before you’re ready to eat.

Need I point out that with the 1 T of oil disappearing into about four quarts of soup, this soup becomes 0 PointsPlus per bowl before you add legumes, grain or pasta. Not a bad deal, huh?

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Avgolemono

Last weekend we had a snow day. It snowed, and it blowed, and it snowed and blowed some more. We were quite definitely stuck in the house, for all non-emergency intents and purposes. Given that it was already officially “spring” and that my blooming crocus were swiftly being buried, I felt grumpy. I needed a coping mechanism. Soup, soup sounded good. Warm, thick, nourishing soup. Soup with an emotional connection. How about… how about avgolemono? It’s yet another blast from my college past, when the sweet old couple at the mom & pop Greek restaurant around the corner were sort of surrogate parents… or at least surrogate home cooking. I cannot come up with a single friend from my college years who I didn’t take there at least once. Ah me… the souvlaki, the gyros, the moussaka (the memory makes my breath catch!), the retsina, the octopus salad, the flaming cheese, the honey rolls, and yeah… the avgolemono.

This is a thick chicken soup flavored with lemon. Excellent on cold days or whenever you need spiritual nourishment. The eggs make it opaque and thick, so your brain reads it as a cream soup, even though the only fat is two egg yolks in a vast pot of soup–so it’s very low in points.

Avgolemono

8 cups chicken stock (I use Knorr chicken powder to make mine)
1 cup carrots, diced
1 cup onions, diced
2 cloves garlic, minced
2/3 cup Arborio rice, dry
2 chicken breasts, 6-8 oz cooked weight
1 tsp dry oregano
1/2 cup plus 1/4 cup lemon juice
2 eggs

Marinate chicken breasts in 1/4 cup lemon juice, salt, and oregano for several hours or overnight. Pull out of marinade and bake at 400 for about 30 minutes, until done but not tough. Meanwhile, bring your chicken stock to a boil then add the carrots, onions, garlic, and rice. Cover and let cook for about 20 minutes, until rice is close to done. Shred chicken and add to pot. Put the 1/2 cup lemon juice and 2 eggs in a small bowl and whisk well. Ladle two cups of the hot broth into egg and lemon mixture, whisking well, then pour it all back into the soup pot and return soup to the boil.

Makes eight huge, comforting servings with 4 PointsPlus apiece. Pleasant and also virtuous with a little pita bread and a big Greek salad. Can you buy retsina where you live? You should try it, the salty-sour savoriness of this soup plays well with it.

Standby oatmeal

This oatmeal recipe is my weight loss standby. I’ve eaten it for breakfast every morning in every successful Weight Watchers campaign I’ve had. Some mornings I feel that I need some protein with it, and have an egg or some turkey bacon. Some mornings it’s fine by itself.

Oats are packed with both soluble and insoluble fiber. They stick to your ribs and do wonderful things for your digestion. The applesauce boosts all of that, and adds sweet flavor to the oats. Cinnamon is supposed to stabilize blood sugar, helping you go longer before you need lunch.

Standby Oatmeal

1/2 c old fashioned oats, uncooked
1 cup water
1/2 c unsweetened applesauce (the size of one of the prepacked servings)
1/2 t cinnamon
2 packets Splenda
pinch salt

Put oats and water in a very deep bowl and microwave to cook. Cooking times will vary with microwaves; I do 4 minutes at 70% in mine because 3 minutes at 100% makes it boil over. Did you notice I said a VERY DEEP bowl? Older microwaves were fine at 100% for 3 minutes. Our current one is newish and very peppy.

When it’s done, stir in the other ingredients and eat slowly. It makes a really, really big bowl of porridge for 4 PointsPlus.

Fish tacos

We’re having this tonight, and it’s one of my very favorite dinners. It’s summery, carefree, fresh, nutritious, and delicious. Eat it on your back deck on a soft summer evening… or, like us today, just wish you were.

There are four components: white fish fillets, corn tortillas, guacamole, and pico de gallo.

For the fish fillets: preheat your oven to 400. Lay white fish fillets (such as tilapia or perch) in one layer on a baking sheet. Squeeze lime juice over, then dust with chili powder and salt. Bake until fish is done and flakes easily, about 15-20 minutes. If it’s summer time, you can grill them with charcoal for an extra-special smoky flavor.

For the corn tortillas: I use little 6″ ones that come many to a package. Wrap them in aluminum foil and bake them at the same time you bake the fish, just to get them warmed through and pliable.

For the guacamole: if you live in a place like me, you can only buy rock-hard avocados. So buy them, the brown-skinned kind, not the green-skinned kind. Leave them on the counter until they soften enough that they give a bit to a firm poke. Then you know it’s taco night. To prepare the guacamole cut them in half and scoop the flesh out. For each avocado, add the juice of 1/2 lime and one pressed clove of garlic. Add a tablespoon of cilantro paste (use fresh if you prefer, but I find the paste distributes better in the guacamole) and a healthy pinch of salt. Take your potato masher to it all until it’s a consistency you like. Taste; adjust salt and lime juice to your liking.

For the pico de gallo: dice tomatoes, green onions, and cilantro. Squeeze lime juice over and salt to taste.

Assemble tacos by smearing 1T of guacamole on a flour tortilla and adding 2oz baked fish, flaked, and a spoon of pico de gallo (it’s zero points, so load up!) Each taco prepared this way is 4 PointsPlus, so have a couple! Make up a pitcher of a Crystal Light mocktail to go with it for zero PointsPlus–the mojito flavor is especially nice.

Indulgent chicken salad (for ladies who lunch)

We had leftover rotisserie chicken last week, and I didn’t feel like finding out how many points my homemade chicken and noodles would have, so I had to think of something new to do with it. I’ve been catching peeks of Ina Garten on television lately. It’s been making me think of chicken salad. Chicken salad full of grapes and pecans and dried cranberries. On crusty french bread. With crisp lettuce. Mmmmmmmmmm.

Indulgent Chicken Salad (for ladies who lunch)

4 oz cooked chicken breast, chopped
1/4 cup grapes, halved
1/2 cup celery, diced
2 T pecan pieces, toasted
2 T dried cranberries
6 T plain fat free yogurt
2 T Hellman’s real mayonnaise
1/2 t dry dill weed
Salt and pepper to taste

Mix all ingredients together. Make sure to use enough salt to counteract the sour yogurt. Makes two servings (for you and your best girlfriend to eat while you yak) with 8 PointsPlus each. Eat on crusty french bread if you have lots of points to spare, toasted flatbread if you only have a few, or on lettuce leaves if you have none at all.

Easy veggie curry with carrot raita

Last night I made “easy veggie curry”, one of our standard winter meals and another great one for Weight Watchers. You can make it as spicy or not-spicy as you want. We eat it with carrot raita and rice. If you like fresh cilantro, it is great on top of this.

Easy Veggie Curry

1 T canola oil
1 large or two medium onions, diced
3 cloves garlic, minced
3 slices fresh ginger root, minced
1 head cauliflower, cored and diced
1 14.5 oz can diced tomatoes
2 14.5 oz cans chickpeas, drained
1/2 cup frozen peas
1 T curry powder (mild or sweet or hot, your choice)
1 t cumin powder
Salt to taste
Optional: one hot pepper, minced

Heat the oil in a large skillet. Fry the onions, garlic, and ginger until they begin to soften and get color. Add the rest of the ingredients, turn the heat to low, and cover. Let cook for 15 minutes, stirring occasionally. Eat with rice and raita. This recipe makes six servings that are 6 PointsPlus apiece.

Carrot Raita

1/2 cup carrots, minced
1 cup full-fat plain yogurt
1 t cumin seeds, toasted if you wish
Salt to taste

Blitz the carrots in a food processor or mince. Mix with other ingredients. Dollop on top of curry. This recipe makes 6 servings that are 1 PointsPlus apiece.

Enjoy!

Chicken tortilla soup

Last night I made chicken tortilla soup for dinner. This hearty soup is extremely low points by itself, but it’s best when eaten with add-ons, including a squeeze of lime and chopped fresh cilantro (both 0 PointsPlus), shredded cheese, diced avocado, and toasted tortillas (fat-free wheat tortillas are lower points than regular flour or corn tortillas).

This soup comes out of cans. Are you ready for the recipe?

10 oz chicken breast
2 medium onions, diced
2 cloves garlic, minced
1 10 oz bag frozen green peppers
2 14.5 oz cans diced tomatoes
1 14.5 oz can black beans
1 14.5 oz can fat free refried beans
1 14.5 oz can white hominy
1 small can diced chiles
1 t ancho chili powder
2 t cumin
1 cup chicken broth made from bouillon
salt to taste

Put everything in your slow cooker and cook for 5 hours at high or 8 hours at low. Definitely squeeze lime juice on this before you eat it… and if you like cilantro, chop some up fresh to go on top too.

This recipe makes 14 cups of soup. 1 cup is 3 PointsPlus, 2 cups is 5 PointsPlus. Enjoy!