Recipes: Soup’s On

the recipes

february 99

Soup’s On

Clam and Vegetable Chowder

(makes 6 servings)

1	8-ounce (240 ml) bottle clam juice
1	cup (240 ml) water
4	medium thin-skinned potatoes, about 1 pound (480 g) total, peeled and diced
	refrigerated butter-flavored cooking spray
2	medium onions, 12 ounces (360 g) total, chopped
2	cloves garlic, minced
1	medium green bell pepper, 6 ounces (180 g)
1	large celery rib, thinly sliced
1	14 1/2-ounce (435 g) can no salt added tomatoes
1	teaspoon (5 ml) crushed dried oregano
1/4	teaspoon (1.25 ml) crushed dried thyme
2	12-ounce (195 g) cans minced clams
1/4	cup (15 g) chopped flat-leaf parsley

In a large soup pot, combine clam juice, water, and half of the diced potatoes. Cover and bring to a boil. Lower heat to medium and cook until potatoes are tender, about 10 minutes.
Transfer mixture to a food processor or blender. Process until smooth. Set aside.
Wash and dry soup pot. Lightly coat with cooking spray. Add onions, garlic, bell pepper, and celery. Sauté over medium-low heat until onion wilts, about 5 minutes, stirring frequently. Add tomatoes and their juice, breaking up tomatoes with a spoon. Season with oregano and thyme. Stir in clams and their liquid, the remaining diced potatoes, and the reserved potato puree.
Simmer over low heat until potatoes are tender, about 30 minutes. Ladle into soup bowls and sprinkle each serving with some of the parsley.

Per serving:	135 calories (4% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 4 g dietary fiber,, 26 mg cholesterol, 544 mg sodium
Diabetic exchanges:	1/2 protein, 2 carbohydrate (1 bread/starch, 2 vegetable)

Fresh Spinach and Strawberry Salad

(makes 6 servings)

Dressing
3	tablespoons (45 ml) red wine vinegar
3	tablespoons (45 ml) sparkling mineral water
3	tablespoons (45 ml) canola oil
1	teaspoon (5 ml) poppy seeds
1/4	teaspoon (1.25 ml) Worcestershire sauce
1/4	teaspoon (1.25 ml) paprika
Salad
1	pound (480 g) fresh spinach, well rinsed, tough stems discarded and leaves torn into bite-size pieces
1	small red onion, 3 ounces (90 g), thinly sliced
2	ounces (60 g) fresh bean sprouts, rinsed and drained
12	fresh strawberries, hulled and sliced

In a small bowl, whisk together the dressing ingredients until well combined.
In a large salad bowl, combine spinach, onion, and bean sprouts. Drizzle with dressing and toss to evenly coat.
Arrange salads on individual plates and top each serving with some of the sliced berries.

Per serving:	95 calories (63% calories from fat), 3 g protein, 7 g total fat (0.6 g saturated fat), 7 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 64 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable), 1 1/2 fat

Roasted Pears

(make 6 servings)

3	Bosc pears, 12 ounces (360 g) total, cut in half lengthwise and cored
2	tablespoons (30 ml) fresh lemon juice
2	tablespoons (30 ml) finely chopped almonds
2	tablespoons (24 g) light brown sugar
1/2	teaspoon (2.5 ml) ground cinnamon
1/4	teaspoon (1.25 ml) ground nutmeg
1	cup (240 ml) water
1	tablespoon (12 g) reduced-fat margarine, melted
	fat-free, sugar-free frozen vanilla ice cream or yogurt (optional)

Preheat oven to 450°F (230°C), Gas Mark 8. Position oven rack in the middle.
Brush the cut sides of the pears with lemon juice. Place in a shallow baking dish, cut side up.
In a small bowl, combine almonds, brown sugar, cinnamon, and nutmeg. Press into the cut edges of the pears. Pour water into the pan.
Cover with foil and bake for 30 minutes. Remove from oven and preheat broiler. Brush pear edges with melted margarine and place under broiler until tops of pears caramelize and sizzle. Transfer pears to individual dessert dishes and serve warm.
If desired, top each serving with a small scoop of fat-free, sugar-free frozen vanilla ice cream or yogurt.

Per serving (pears only):	76 calories (31% calories from fat), 1 g protein, 3 g total fat (0.4 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit), 1/2 fat

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