Recipes: Cold Herb Soup & Greek Onion and Squash Pie

the recipes

august 98

Cold Herb Soup & Greek Onion and Squash Pie

Cold Herb Soup

(makes 4 servings)

	butter-flavored cooking spray
3/4	pound (360 g) sweet onion, chopped
1 1/2	tablespoons (22.5 g) all-purpose flour
1	16-ounce (454 g) canned low-fat, low-salt chicken broth
3/4	cup (180 ml) water
1	cup (40 g) chopped flat-leaf parsley
1	2/3-ounce (20 g) container frozen chopped chives, or 1/2 cup (20 g) snipped fresh
4	tablespoons (60 ml) minced fresh tarragon leaves
6	springs fresh thyme
1/3	cup (75 g) fat-free sour cream
	fresh lemon slices and fresh herbs for garish

1.	Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes.
2.	Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes.
3.	Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs.
4.	Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold.
5.	Serve in small soup bowls with lemon slices and herbs for garnish.

Per serving:	99 calories (5% calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 2 mg cholesterol, 257 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 2 vegetable)

Greek Onion and Squash Pie

(makes 6 servings)

	olive oil cooking spray
1	8-ounce (240 g) onion, chopped
1/2	pound (240 g) zucchini, grated
1/2	pound (240 g) summer squash, grated
3	ounces (80 ml) liquid egg substitute
1/3	cup crumbled low-fat feta cheese, about 1 ounce (30 g)
1	tablespoon (9 g) all-purpose flour
3	tablespoons 30 g) chopped fresh oregano or 1 tablespoon (15 ml) crushed dried
8	sheets phyllo dough

1.	Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a non-stick skillet with cooking spray.
2.	Place over medium heat and add the onion and two squashes. Cook, stirring occasionally, until vegetables are soft and all liquid has evaporated, about 8 to 10 minutes.
3.	Place the vegetables in a bowl to cool slightly. Add the egg substitute, feta cheese, flour, and oregano. Stir to combine and set aside.
4.	Place a sheet of phyllo dough on a 9-inch (22.5 cm) pie plate, allowing any excess dough to loosely drape over the sides. Lightly coat with cooking spray. Repeat, using three more phyllo sheets, spraying after each addition. Pour the prepared vegetable-egg mixture into the pie shell and smooth out surface.
5.	Top the pie with the remaining four sheets of phyllo, spraying each layer with cooking spray before adding another sheet. Cut the phyllo 1 inch (2.5 cm) beyond the rim of the pie pan. Fold this dough over towards the center to make an edge just inside the rim.
6.	Bake for 40 to 45 minutes, until nicely browned and puffed. Allow to cool to room temperature before serving.

Per serving:	130 calories (18% calories from fat), 6 g protein, 3 g total fat (0.9 g saturated fat), 21 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 261 mg sodium
Diabetic exchanges:	1 carbohydrate (1 bread/starch), 1 vegetable

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