Recipes: Soup for Supper

the recipes

december 99

Soup for Supper

Pork Goulash

(makes 4 servings)

1	tablespoon olive oil
12	ounces (360 g) pork tenderloin, cut into 1/2-inch cubes
2	medium onions, chopped
2	large garlic cloves, minced
2	tablespoons (18 g) unbleached all-purpose flour
2	tablespoons (30 ml) hot paprika
1	teaspoon (5 ml) caraway seeds
1	cup (240 ml) dry white wine
2	tablespoons (28 g) tomato paste
1	medium green bell pepper, seeded and chopped
1	medium thin-skinned potato, peeled and cut into 1/2-inch cubes
2	large plum tomatoes, chopped
6	cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
	salt (optional) and freshly ground pepper to taste
4	ounces (120 g) dried wide yolk-free egg noodles
1/4	cup (58 g) fat-free sour cream for garnish (optional)

In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Using a slotted spoon transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.
Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.
Meanwhile cook noodles according to package directions until al dente or what?. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.

Per serving:	360 calories (20% calories from fat), 28 g protein, 8 g total fat (1.7 g saturated fat), 42 g carbohydrates, 5 g dietary fiber, 50 mg cholesterol, 172 mg sodium
Diabetic exchanges:	2 1/2 lean protein, 3 carbohydrate (2 bread/starch, 3 vegetable)

Dried Cherry Salad with Low Fat Goat Cheese

(makes 4 servings)

1	7.5-ounce (213 g) mixed baby greens, rinsed and crisped
1/4	cup (33 g) dried cherries (no-sugar-added)
2	ounces (60 g) low fat goat cheese, crumbled
dressing
3	tablespoons (45 ml) raspberry or red wine vinegar
2	tablespoons (30 ml) canola oil
1	shallot, minced

Divide crisped greens between 4 salad plates. Evenly distribute the dried cherries and goat cheese over the greens.
In a small cup, whisk together raspberry vinegar, canola oil, and shallot. Drizzle dressing over the salads and serve at once.

Per serving:	119 calories (59% calories from fat), 3 g protein, 8 g total fat (1.5 g saturated fat), 10 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 201 mg sodium
Diabetic exchanges:	1/2 lean protein, 1/2 carbohydrate (fruit), 1 fat

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