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CLComp 2001-2400

CLComp 2001-2400

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Published by api-3832053
Comp Section 6
Comp Section 6

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Published by: api-3832053 on Oct 18, 2008
Copyright:Attribution Non-commercial


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Southwest Chicken Soup

Source REAL SIMPLE, October 2004
Healthy Units 5
Core: I BELIEVE this is 100% core. (Except the sour cream)
Servings 4 - 1 1/2 cup servings
Posted by jillybean03
Date 9/26/04

12 ounces salsa Verde -- 1 jar
10 1/2 ounces cooked chicken breast half (My measurement - recipe called for 3 cups
cooked chicken. I used what I had and nutritionals are based on my measurement)
1 can Cannellini beans -- 1 can - 15 oz
3 cups chicken broth
1 teaspoon ground cumin
2 green onions -- chopped
1/2 cup lowfat sour cream

Empty the salsa into a large saucepan. Cook 2 minutes over medium high heat, then

add the chicken, beans, broth, and cumin.
Bring to a boil, lower heat to a simmer, and cook for 10 minutes, stirring occasionally.
Top each bowl with a sprinkling of onions, a dollop of sour cream, and some tortilla

chips (if desired.)
For a soupier dish, use 4 cups of broth.

Per Serving (excluding unknown items): 280 Calories; 7g Fat (25.0% calories from fat);
28g Protein; 22g Carbohydrate; 4g Dietary Fiber; 57mg Cholesterol; 933mg Sodium.
Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other

Page 209
Braised Beef with Sun-Dried Tomatoes

Cooking Light September 2004
Healthy Units: 5
Servings: 8 (I only got 6)
Posted by Janey
September 27, 2004

CL Notes: The tomatoes cook so long in the liquid that they soften to the point of falling apart,
adding flavor and body to the braise. The long cooking time also makes the beef very tender.

Janey\u2019s Notes: I measured out \u00be cup servings, but I only got 6 servings. This could be because I cooked it about 15 minutes longer than was called for, or my original servings may have been \u201cwishful thinking\u201d \u00be cup! I also only used one onion, because I had only one BIG onion on hand. I was able to find sun-dried tomatoes in julienne strips at the POG, so I used those.

2 teaspoons olive oil
2 pounds beef stew meat, cut into 1-inch cubes
2 medium onions, vertically sliced
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 3/4 cups water
1 cup dry red wine
1 cup less-sodium beef broth
1 cup sun-dried tomato halves, packed without oil, cut into strips (about 2 1/2 ounces)
1 tablespoon brown sugar
1 tablespoon Worcestershire sauce
1 1/2 teaspoons chopped fresh rosemary
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/4 cup chopped fresh parsley

Heat olive oil in a large Dutch oven over medium-high heat. Add beef; cook 4 minutes,
browning on all sides. Add sliced onion; cook for 7 minutes or until onion is softened,
stirring occasionally. Add minced garlic; cook 1 minute, stirring frequently. Stir in flour;
cook 2 minutes, stirring often.
Stir in water and next 9 ingredients (through bay leaf). Reduce heat to medium-low;
cover and simmer 1 hour. Uncover and simmer 30 minutes or until beef is tender.
Discard bay leaf. Sprinkle each serving with parsley.

Yield: 8 servings (serving size: 3/4 cup beef stew and 1 1/2 teaspoons parsley)

CALORIES 241 (35% from fat); FAT 9.4g (sat 3.2g, mono 4.4g, poly 0.5g); PROTEIN 23.8g; CARB 10g; FIBER 1.5g; CHOL 71mg; IRON 3.7mg; SODIUM 443mg; CALC 33mg

Page 210
Bree's Lentil-Tomato Soup

Cooking Light September 2001
Healthy Units: 3
Servings: 11 ( serving size: 1 cup)
Posted by: Savannahblues
September 27, 2004

Debbie\u2019s Notes: This soup does not, as Sara Moulton would say, get an A+ in visuals,
but it tasty and filling. I use 1/4 tsp. of cayenne pepper, not the full teaspoon. I also
leave out the cilantro, as I am not a fan of it.

1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; saut\u00e9 for 3
minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through
garlic); saut\u00e9 for 1 minute. Add water and next 4 ingredients (water through diced
tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until
smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of
remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes
and a cilantro sprig, if desired.

Yield: 11 servings. (serving size: 1 cup)

CALORIES 186 (9% from fat); FAT 1.9g (satfat 0.3g, monofat 1g, polyfat 0.4g);
IRON 4.4mg; SODIUM 412mg; CALCIUM 54mg;

Page 211

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