Canadian Cheddar Soup
Chicken and Mushroom Soup
Cream of Asparagus Soup
Cream of Crab Soup
Canadian Cheddar Soup
Yield: 6 servings
2 tablespoons butter
1/4 cup onion, chopped
1/4 cup chopped celery
2 tablespoons soy flour
1/4 teaspoon dry mustard
1 pinch nutmeg
1 pinch pepper
3 cups chicken stock
1 1/2 cups heavy cream
1 cup water
1 1/2 cups Cheddar cheese, shredded
1 dash Worcestershire sauce
In a heavy saucepan, melt butter, cook onion and celery for about 5
minutes
or until tender; do not
brown. Stir in flour, mustard, nutmeg and pepper; cook for 2 to 3 minutes.
Stir in chicken stock;
simmer for about 20 minutes or until vegetables are tender. If desired,
puree until smooth in blender
or food processor. (Note: this is where the hand blender comes in REAL
handy!) Add cream and water
and bring almost to a boil. Add cheese; heat until just melted, stirring
constantly. Add Worcestershire
and a little salt.
Per Serving: 292 Cal (81% from Fat, 16% from Protein, 3% from Carb); 11 g
Protein; 27 g Tot Fat; 2
g Carb; 0 g Fiber; 268 mg Calcium; 1 mg Iron; 642 mg Sodium; 86 mg
Cholesterol
Chicken and Mushroom Soup
Yield: 2 servings
1/2 pound boneless chicken breast
2 cups chicken stock
1 cup fresh mushrooms, quartered
4 tablespoons sesame oil
2 tablespoons Sherry
2 tablespoons fresh parsley, chopped
Thinly slice the chicken breast meat.
Bring the chicken stock to a rolling boil and add the chicken and
mushrooms.
When the soup starts to
boil again and all of the ingredients float to the top, remove from heat.
Add the sesame oil and sherry
and taste for seasoning. Add salt and pepper if necessary.
Serve in individual soup bowls, and sprinkle the parsley on top.
Per Serving: 499 Cal (62% from Fat, 35% from Protein, 4% from Carb); 41 g
Protein; 33 g Tot Fat; 4
g Carb; 1 g Fiber; 35 mg Calcium; 2 mg Iron; 852 mg Sodium; 96 mg
Cholesterol
Cream of Asparagus Soup
Yield: 6 servings
1 tablespoon butter
1 small onion, finely chopped
1/2 celery, finely chopped
2 cups chicken stock
1 pound asparagus, chopped
Salt and pepper, to taste
1/4 teaspoon mace
3/4 cup whipping cream
3 hard boiled eggs, chopped
Melt the butter in a saucepan over medium heat. Add the onion and celery
and
cook, stirring often,
until soft but not brown. Add the stock and bring to a boil. Add the
asparagus; simmer for 5 minutes.
Add salt, pepper, and mace. Remove from heat. Slowly stir in the cream.
Reheat gently. Serve in bowls
garnished with hard-cooked egg.
Per Serving: 144 Cal (62% from Fat, 21% from Protein, 18% from Carb); 8 g
Protein; 10 g Tot Fat; 7
g Carb; 2 g Fiber; 52 mg Calcium; 1 mg Iron; 327 mg Sodium; 145 mg
Cholesterol
Cream of Crab Soup
Yield: 6 servings
1 pound crabmeat
1 teaspoon celery salt
1 chicken bouillon
1 cup boiling water
Dash of pepper
1/4 cup onion, chopped
1/2 quart water
1/2 quart heavy cream
1 cup butter
Thickener of choice
Chopped parsley
Dissolve bouillon cube in water. Cook onion in butter until tender; blend
in
seasonings. Add water,
cream and bouillon gradually; Add thickener of choice and cook until
thick,
stirring constantly. Add
crabmeat; heat. Garnish with parsley.
Per Serving: 486 Cal (85% from Fat, 13% from Protein, 2% from Carb); 16 g
Protein; 47 g Tot Fat; 2
g Carb; 0 g Fiber; 85 mg Calcium; 1 mg Iron; 1334 mg Sodium; 178 mg
Cholesterol
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