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Source: Low-Carb Recipes, Publications International, Ltd.


Hot and Sour Soup


Ingredients:


3 cans (about 14 oz each) chicken broth
8 oz boneless skinless chicken breasts, cut into 1/4-inch-thick strips
1 c shredded carrots
1 c thinly sliced mushrooms
1/2 c bamboo shoots, cut into matchstick-size strips
2 tbsp rice vinegar or white wine vinegar
1/2 to 3/4 tsp white pepper
1/4 to 1/2 tsp hot pepper sauce
2 tbsp cornstarch
2 tbsp soy sauce
1 tbsp dry sherry
2 medium green onions, sliced
1 egg, slightly beaten


Directions:


Combine chicken broth, chicken, carrots, mushrooms, bamboo shoots, vinegar, pepper and hot pepper sauce in large saucepan. Bring to a boil over medium-high heat; reduce heat to low. Cover; simmer about 5 minutes or until chicken is no longer pink in center. Stir together cornstarch, soy sauce and sherry in small bowl until smooth. Add to chicken broth mixture. Cook and stir until mixture comes to a boil. Stir in green onions and egg. Cook about 1 minute, stirring in one direction, until egg is cooked. Ladle soup into bowls.


Makes about 7 cups or 6 side-dish servings.


Nutrients Per Serving:
120 Calories
30% Calories from Fat
4 g Total Fat
1 g Saturated Fat
9 g Carbohydrate
13 g Protein
75 mg Cholesterol
1,279 mg Sodium
2 g Dietary Fiber


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Cheesy Vegetable Soup


Ingredients:


2 tsp CRISCO Oil*
1/4 c chopped green or red bell pepper
1/4 c chopped onion
2 tbsp all-purpose flour
1/2 tsp dry mustard
1/8 tsp cayenne pepper
1 c chicken broth
1/2 c skim milk
1 pkg (10 oz) mixed vegetables (broccoli, cauliflower and carrots) in cheese flavor sauce, thawed
1 pkg (9 oz) frozen cut green beans, thawed
1/2 tsp salt


*Use your favorite Crisco Oil product.


Directions:


Heat oil in large saucepan on medium heat. Add green pepper and onion. Cook and stir 2 to 3 minutes or until crisp-tender. Remove from heat. Stir in flour, dry mustard and cayenne. Stir in broth and milk gradually. Return to heat. Cook and stir until mixture thickens. Sitr in vegetables in cheese sauce, green beans and salt. Simmer 5 minutes or until vegetables are tender.


Makes 4 Servings.


Nutrients Per Serving:
95 Calories
32% Calories from Fat
5 g Total Fat
1 g Saturated Fat
17 g Carbohydrate
5 g Protein
2 mg Cholesterol
888 mg Sodium
4 g Dietary Fiber


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Black Bean Bisque with Crab


Ingredients:


3 c low sodium chicken broth, defatted
1 jar (16 oz) GUILTLESS GOURMET Black Bean Dip (Spicy or Mild)
1 can (6 oz) crabmeat, drained
2 tbsp brandy (optional)
6 tbsp low fat sour cream
chopped fresh chives (optional)


Microwave Directions:
Combine broth and bean dip in 2-quart glass measure or microwave-safe casserole dish. Cover with vented plastic wrap or lid; microwave on HIGH (100% power) 6 minutes or until soup starts to bubble. Stir in crabmeat and brandy, if desired; microwave on MEDIUM (50% power) 2 minutes or to desired serving temperature. To serve, ladle bisque into 8 individual ramekins or soup bowls, dividing evenly. Swirl 1 tablespoon sour cream into each serving. Garnish wtih chives, if desired.


Stovetop Directions:
Combine broth and bean dip in 2-quart saucepan; bring to a boil over medium heat. Stir in crabmeat and brandy, if desired; cook 2 minutes or to desired serving temperature. Serve as directed.


Makes 8 Servings.


Nutrients Per Serving:
104 Calories
13% Calories from Fat
1 g Total Fat
1 g Saturated Fat
10 g Carbohydrate
11 g Protein
25 mg Cholesterol
367 mg Sodium
2 g Dietary Fiber


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Cioppino


Ingredients:


1 tsp olive oil
1 large onion, chopped
1 c sliced celery, with celery tops
1 clove garlic, minced
4 c water
1 fish flavor bouillon cube
1 tbsp salt-free Italian herb seasoning
1/4 lb cod or other boneless mild-flavored fish fillets
1/4 lb small shrimp, peeled and deveined
1/4 lb bay scallops
1 large tomato, chopped
1/4 c flaked crabmeat or crabmeat blend
1 can (10 oz) baby clams, rinsed and drained (optional)
2 tbsp fresh lemon juice


Directions:


Heat olive oil in large saucepan over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 minutes or until onion is soft. Add water, bouillon cube and Italian seasoning. Cover and bring to a boil over high heat. Cut cod fillets into 1/2-inch pieces. Add cod, shrimp, scallops and tomato to saucepan. Reduce heat to medium-low; simmer 10 to 15 minutes or until seafood is opaque. Add crabmeat, clams and lemon juice. Heat through. Garnish with lemon wedges, if desired.


Makes 4 Servings.


Nutrients Per Serving:
122 Calories
18% Calories from Fat
2 g Total Fat
<1 g Saturated Fat
8 g Carbohydrate
18 g Protein
75 mg Cholesterol
412 mg Sodium
2 g Dietary Fiber