SAVE-THE-DAY SOUP
RECIPE 1/2 RECIPE
6 cups 3 cups Chopped broccoli
6 cups 3 cups Chopped cauliflower
4 2 Celery ribs with leaves, cut into 1-inch pieces
3 1 1/2 Medium carrots, cut into chunks
1 1/2 Medium onion, cut into chunks
2 cans (14 1/2 oz. each) 1 can Chicken broth
1/2 to 1 tsp. 1/4 to 1/2 tsp. Seasoned salt or salt-free seasoning blend
1/2 to 1 tsp. 1/4 to 1/2 tsp. Ground cumin
1/4 to 1/2 1/8 to 1/4 tsp. Garlic powder
1/4 to 1/2 1/8 to 1/4 tsp. Cajun seasoning
1/4 to 1/2 1/8 to 1/4 tsp. Lemon-pepper seasoning
1/4 tsp. 1/8 tsp. Crushed red pepper flakes
1/4 tsp. 1/8 tsp. Pepper
1/4 tsp. 1/8 tsp. Hot pepper sauce
Additional ingredients (for each batch): to add to soup base that had been frozen
2 cups 1 cup Half-and-half cream or skim milk
Garnish –optional garnish-opt. Shredded cheddar cheese
In a large saucepan or Dutch oven, combine the first 14 ingredients. Bring to a boil. Reduce heat, cover and simmer for 20 minutes or until vegetables are tender.
Cool. Process in small batches in a blender until smooth.
Freeze in 2-cup portions in freezer containers. May be frozen up to 3 months.
Yield: 4 batches (8 cups total).
To prepare soup:
Thaw soup base in the refrigerator. Transfer to a saucepan; stir in cream and heat through. Sprinkle with cheese if desired.
Yield: 4 servings per batch (“Recipe” amounts)
Nutritional Analysis:
One 1-cup serving (prepared with low-sodium broth, salt-free seasoning, salt-free lemon-pepper and skim milk and served without cheese) equals 76 calories, 129 mg sodium, 3 mg cholesterol, 12 gm carbohydrate, 7 gm protein, 1 gm fat.
Diabetic Exchange: 1 starch
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