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Recipes: Soups & Salads
Broccoli and Cheese Soup
3 T. oil
1 c onion
6 c water
1/3 c chicken flavored base
8 oz. angel hair noodles
1/2 t garlic powder
Pinch allspice
Pinch pepper
Pinch basil
1/4 c chopped chives
6 c SMITH'S milk
1/2 c SMITH'S sour cream
1 can cream of mushroom soup
1 can cream of chicken soup
10 oz. pkg. chopped broccoli
1 lb. Velveeta cheese
Heat oil in large kettle, brown onion, add water and bring to boil, then add chicken base, noodles and cook about 3 minutes. Stir occasionally. Add remaining ingredients. Heat until cheese is melted. Makes 12 servings.
Bayou Seafood Gumbo
2 qts. beef stock or 2 qts water + 2 beef bouillon cubes
2 bay leaves
1 dried hot red pepper
1 C. chopped ham
3 tsp salt
4 T. bacon drippings
4 tsp. all purpose flour
2 T. vegetable oil
2 1/2 chopped fresh ikra or frozen, thawed
2 med. onions, chopped
3 cloves garlic, minced or pressed
1/2 green pepper chopped
2 celery ribs, chopped
1 16 oz. can tomatoes
1/4 tsp. diced thyme leaves
4 T. catsup
1/2 tsp. hot pepper sauce
1 T. Worcestershire sauce
1 lb. fresh shrimp or frozen, thawed,peeled, cut in half
1 lb. fresh or frozen creabmeat or 6 hard shelled crabs, cleaned
1 bunch green onions, chopped
1 T gumbo file
1 12 oz. jar oysters, drained, (opt.)
1 C. rice, cooked
Combine stock, bay leaves, red pepper, ham and 2 teaspoons of the salt in large kettle. Bring to a boil over high heat. Reduce to medium. Cover and simmer 45 minutes. Meanwhile, make roux by heating bacon drippings in skillet over medium heat. Add flour. Stir until absorbed. Cook over low heat about 25 minutes, stirring constantly, until flour is brown (do not let it burn or it will ruin roux). Add oil, followed by okra, onions, garlic, green pepper, and celery. Saute until tender. Add tomatoes. Cook 5 minutes longer. Add sauteed vegetables to hot beef stock along with remaining 1 teaspoon salt, thyme, catsup, hot pepper sauce and Worcestershire sauce. Cover and cook slowly for 1 hour. Add shrimp, crabmeat and green onions. Cook 40 minutes. Add gumbo, file during last 30 minutes. Add oysters, if used, during last 15 minutes. Serve gumbo over cooked rice. Makes 8 servings.
NOTE: True gumbo results from slow cooking which allows ingredients to blend perfectly. Serve salad and dessert for a complete easy meal. Since this gumbo freezes well, make the whole recipe and freeze half.
Cucumber Salad
1 c SMITH'S sour cream
1/4 c vinegar
1/2 c sugar
1 t salt and dash of pepper
Onions, chopped fine
Cucumbers, skinned and sliced thin
Combine. Refrigerate until chilled, not more than 1 hour.
Fruit and Cottage Cheese Pocket
1 large whole wheat pita bread, cut in half.
2 romaine lettuce leaves
½ cup SMITH'S Low-fat Small Curd Cottage Cheese
½ cup seedless red grapes, halved
½ apple, thinly sliced
¼ cup pineapple, fresh or canned
Place one lettuce leaf in each pita half. Combine fruit and cottage cheese in a bowl and spoon into the pita pocket.
Yield 2 servings
Recipe by: Messiah College's Student Nutrition Awareness Club (SNAC)
Nutrition Blurb: Enjoy a serving of fruits and vegetables in this healthy, sweet snack.
Nutrition Facts:
Calories: 195
Fat: 2 g
Saturated: 1 g
Mono: 0 g
Poly: 0.5 g
Protein: 10 g
Cholesterol: 7.5 mg
Calcium: 58 mg
Sodium: 370 mg
Fiber: 4 g
Iron: 1 mg
Carbohydrate: 37 g
Coleslaw with Buttermilk Poppy Seed Dressing
For Dressing:
2/3 cups SMITH'S 1% Low Fat Buttermilk
½ cup SMITH'S Nonfat Sour Cream
3 Tbsp. granulated sugar
1 can mandarin oranges, drained
1 Tbsp. SMITH'S Orange Juice
1 Tbsp. poppy seeds
¼ tsp. salt
½ tsp. pepper
1 (1 pound) bag of coleslaw mix (shredded carrot and cabbage)
In a small bowl, stir together the first eight ingredients. Pour over the coleslaw mix and refrigerate for at least 2 hours before serving.
Serves 6
Recipe by: Messiah College's Student Nutrition Awareness Club (SNAC)
Nutrition Blurb: Low fat buttermilk and sour cream replace the fat of mayonnaise in traditional coleslaw.
Nutrition Facts:
Calories: 90
Fat: 1 g
Saturated: 0.5 g
Mono: 0 g
Poly: 0 g
Protein: 3 g
Cholesterol: 5 mg
Calcium: 105 mg
Sodium: 260 mg
Fiber: 2 g
Iron: .5 mg
Carbohydrate: 19 g
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