Recipes: Soup and Bread

the recipes

april 2002

Soup and Bread

Corn and Fish Chowder

(makes 4 servings)

1	medium fennel bulb, trimmed and coarsely chopped
1	medium yellow onion, chopped
2	large cloves garlic, minced
1	tablespoon olive oil
1/4	teaspoon crushed dried mixed Italian herbs
2	small red potatoes, scrubbed and cut into 1-inch (2.5 cm) dice
1	28-ounce can Italian plum tomatoes, with juice, chopped
1	quart (1 l) canned low-fat, low-salt chicken broth
	freshly ground pepper to taste
1	pound (480 g) skinless halibut fillets, cut into 1-inch diced
1	10-ounce (300 g) frozen corn kernels

In a large soup pot, sauté fennel, onion, and garlic in olive oil over low heat for 5 minutes, stirring frequently. Stir in herbs, potatoes, tomatoes, and chicken broth. Add pepper to taste. Bring to a boil, reduce heat, partially cover, and simmer for 25 to 30 minutes.
Stir in fish pieces and corn. Continue to simmer for another 5 to 10 minutes, until fish flakes easily with a fork and corn kernels are just tender. Ladle into hot soup bowls and serve.

Per serving:	332 calories (18% calories from fat), 32 g protein, 7 g total fat (0.9 g saturated fat), 40 g carbohydrates, 7 g dietary fiber, 36 mg cholesterol, 449 mg sodium, 1634 mg potassium
Diabetic exchanges:	3 lean protein, 2 1/2 carbohydrate (1 1/2 bread/starch, 3 vegetable)

Cheese Toast

(makes 4 servings)

1/2	cup (56 g) shredded reduced-fat cheddar cheese
2	tablespoons minced onion
1	tablespoon reduced-fat mayonnaise
12	whole wheat melba toast rectangles

Preheat the broiler.
In a bowl, combine the cheese, onion, and mayonnaise. Spread onto the melba toast and lay in a single layer on a nonstick baking sheet.
Broil until cheese melts and toast is lightly browned at the edges, about 4 to 5 minutes. Serve hot.

Per serving:	111 calories (34% calories from fat), 6 g protein, 4 g total fat (2.1 g saturated fat), 12 g carbohydrates, 1 g dietary fiber, 9 mg cholesterol, 244 mg sodium, 40 mg potassium
Diabetic exchanges:	1/2 lean protein, 1 carbohydrate (bread/starch)

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