Recipes: Savory Soups & Stews

the recipes

november 2002

Savory Soups & Stews

Hearty Steak and Winter Vegetable Soup

(makes 8 servings)

2	teaspoons olive oil
1 1/4	pounds boneless top sirloin steak, cut into 1-inch pieces
2	medium onion, chopped
2	large garlic cloves, minced
2	medium parsnips, peeled and cut into 1-inch pieces
2	medium russet potatoes, scrubbed and cut into 1-inch pieces
2	medium carrots, peeled and cut into 1-inch pieces
2	medium celery ribs, chopped
3/4	teaspoon crushed dried thyme
1	large bay leaf
4	cups low-fat, low-sodium canned beef broth
2	cups water
1/2	pound button mushrooms, thinly sliced
1	10-ounce package frozen baby lima beans
1/4	cup low-fat sour cream

In a soup pot, heat the oil over medium-high heat and brown the steak pieces. Add the onion and garlic and cook until the onion is tender, 4 to 5 minutes. Add the parsnips, potatoes, carrots, celery, thyme, bay leaf, beef broth, and water. Cover and cook over low heat for 4o to 45 minutes, until the steak and vegetables are tender.
Stir in the mushrooms and lima beans. Partially cover and cook for another 5 to 10 minutes, until the lima beans are tender. Remove the bay leaf.
Ladle the soup into wide, shallow soup plates and serve with 1/2 tablespoon sour cream on each serving.

Per serving:	248 calories (21% calories from fat), 24 g protein, 6 g total fat (2.2 g saturated fat), 26 g carbohydrate, 6 g dietary fiber, 49 mg cholesterol, 157 mg sodium, 1,029 mg potassium
Diabetic exchanges:	2 lean protein, 1 1/2 carbohydrate (breadstarch + 1 vegetable)

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