Soup and Salad Ideas

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Page last updated 7/30/98
**Soups and Salad Ideas**
New England Style Clam Chowder	Low Cal Fruit Salad	Broccoli Cheddar Soup
Potato Salad

New England Style Clam Chowder

Servings: 6

INGREDIENTS

1 medium onion, chopped
1 cup water
2 medium potatoes, peeled and cut into 1/2-inch cubes
2 cans (6oz. each) chopped or minced clams (use clam juice)
3 packages (1 tsp each) chicken bouillon granules
4 cups low-fat (1% fat) milk
3 tbsp each: flour and cornstarch, mixed with 1/2 cup water in a blender
Freshly ground pepper to taste
1/4 cup very lean, cooked bacon bits

DIRECTIONS

In a large, heavy soup pot sprayed with nonstick spray, stir-fry onion over medium heat until soft.
Add water, potatoes, clams and chicken bouillon granules. Simmer until potatoes are tender, about 10 minutes. Add milk, flour-cornstarch mixture and pepper.
Cook over medium heat, stirring constantly, until thickened. Ladle into 6 large soup bowls and garnish with bacon bits.
NUTRITIONAL INFORMATION per serving:
177 calories; 2.46g fat;

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Low-Cal Fruit Salad

1 package sugar-free lemon gelatin
1 cup hot water
1 small can unsweetened frozen orange juice
1 package frozen strawberries
1 cup watermelon
1 cup Mandarin oranges
1 cup chunk pineapple
2 bananas

Dissolve gelatin in hot water. Mix in frozen juice and strawberries; add remaining fruit. Refrigerate until set, approximately 3-4 hours. Serve.

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Broccoli-Cheddar Soup

1/3 cup finely chopped onion
1/2 cup Carnation instant non-fat
1/2 teaspoon dried thyme
dry milk powder
1/8 teaspoon ground white pepper
1 package (10 ounces) frozen chopped broccoli, thawed and squeezed dry
1 1/4 cups Healthy Valley no salt added chicken broth
1 1/4 cups Sargento Preferred Light fancy shredded natural Cheddar cheese
3 cups skim milk, divided
1/4 cup Gold Medal unbleached powder

Combine the onion, thyme, pepper, and broth in a 3 quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for about five minutes, or until the onion is tender.

Add 2 1/2 cups of milk to the pot. Increase the heat to medium to cook, stirring constantly, until the mixture begins to boil.

Combine the flour, the dry milk powder and the remaining 1/2 cup of milk in a jar with a tight fitting lid, and shake until smooth. Add the flour mixture to the pot, and cook, stirring constantly, until the mixture begins to boil.

Reduce the heat to medium-low. Add the broccoli and cheese to the pot, and cook stirring constantly, for about five minutes, or until the cheese is melted and the soup is heated through.

Ladle the soup into individual serving bowls and serve hot.

Makes six servings.

Calories 164 Fat 4.3 g (Per 1 Cup Serving)

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Potato Salad

I never peel potatoes for salads. The skins of the red ones are pretty in a salad and if you throw them away, you waste their fiber. Just scrub the potatoes with one of those plastic scouring pads.

6 red potatoes
1/2 cup chopped celery
1/4 cup chopped onion
1/2 cup non-fat yoghurt
1/4 cup dijon mustard
2 t. celery seed
1/4 cup snipped fresh dill
Freshly ground pepper to taste
1/2 cup no-fat mayonnaise

Boil the potatoes until just tender, about 20 minutes. Cool and dice. Combine with the remaining ingredients except the mayonnaise and chill at least 30 minutes. Mix in mayonnaise just before serving.
4-6 servings

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