{Consider leaving out the sugar or use a suitable alternative.
Use no salt added products where possible such as tomato paste
as well as just leaving out any additional salt for your heart
health. Take care, Gloria}

From: Cooking Light, JANUARY 2000
Yield: 6 cups
Serving size: 1 1/2 cups

–>Marinade
1 1/2 lb medium shrimp
1 1/2 Tbsp grated lime rind
1/3 cup fresh lime juice
1 1/2 Tbsp ground coriander
1 Tbsp minced fresh cilantro
1 Tbsp minced peeled fresh ginger
1 1/2 tsp sugar
1/4 tsp ground red pepper
2 garlic cloves, crushed

–>Shrimp stock:
2 cups water
1/4 cup dry white wine
1 Tbsp tomato paste

–>Soup
1 Tbsp olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 (14-oz) can light coconut milk
1 Tbsp tomato paste
1/4 cup all-purpose flour
1 cup 2% reduced-fat milk
1 Tbsp grated lime rind
1 Tbsp minced fresh cilantro
1/2 tsp salt

To prepare marinade, peel shrimp, reserving shells. Combine shrimp and
next 8 ingredients (shrimp though garlic) in a large zip-top plastic
bag; seal and marinate in refrigerator 30 minutes.

To prepare the shrimp stock, combine the reserved shrimp shells, water,
wine and 1 tablespoon tomato paste in a large Dutch oven. Bring mixture
to a boil. Reduce heat; simmer until the liquid is reduced to 1 cup
(about 10 minutes). Strain mixture through a sieve over a bowl, and
discard solids.

To prepare the soup, heat olive oil in a large Dutch oven over medium
heat. Add onion and celery, and sautй 8 minutes or until browned. Add
1 cup shrimp stock, coconut milk, and 1 tablespoon tomato paste, scraping
pan to loosen browned bits. Bring to a boil. Lightly spoon flour into a
dry measuring cup, and level with a knife. Combine flour and reduced-fat
milk in a small bowl, stirring with a whisk. Add to pan; reduce heat,
and simmer until thick (about 5 minutes). Add shrimp and marinade, and
cook 5 minutes. Stir in 1 tablespoon lime rind, 1 tablespoon cilantro,
and salt.

Yield: 6 cups
Serving size: 1 1/2 cups
Nutrition per Serving:
201 Calories, 30% from fat, 6.7g Fat, 3.2g Sat, 1.7g Mono, 1.2g Poly,
19.9g Protein, 15.2g Carbs, 0.9g Fiber, 133mg Cholesterol,
3.3mg Iron, 380mg Sodium, 117mg Calcium

Submitted by: REEDYGAL to www.allrecipes.com
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Ready In: 45 Minutes
Yields: 9 servings
“This is a delicious soup that is even better reheated the next day.
Easy to make too. Serve with a garnish of sour cream and toasted
pumpkin seeds if desired.”

3 (15 oz) cans black beans, rinsed and drained
1 (16 oz) can diced tomatoes
1/4 cup butter
1 1/4 cups chopped onion
4 cloves garlic, chopped
1 tsp salt
1/2 tsp ground black pepper
4 cups beef broth
1 (15 oz) can pumpkin puree
1/2 lb cubed cooked ham
3 Tbsp sherry vinegar

1. Pour 2 cans of the black beans into a food processor or blender,
along with the can of tomatoes. Puree until smooth. Set aside.

2. Melt butter in a soup pot over medium heat. Add the onion and garlic,
and season with salt and pepper. Cook and stir until the onion is
softened. Stir in the bean puree, remaining can of beans, beef broth,
pumpkin puree, and sherry vinegar. Mix until well blended, then simmer
for about 25 minutes, or until thick enough to coat the back of a metal
spoon. Stir in the ham, and heat through before serving.

Servings Per Recipe: 9
Nutrition per Serving:
278 Calories, 96 Calories from Fat, 10.7g Total Fat, 5.1g Saturated Fat,
28mg Cholesterol, 1605mg Sodium, 669mg Potassium,
30.7g Total Carbs, 12.4g Dietary Fiber, 9.3g Sugars,
15.9g Protein,

Vitamin A 151 %
Vitamin C 30 %
Calcium 11 %
Iron 46 %
** Thiamin 37 %
** Niacin 42 %
** Vitamin B6 14 %
** Magnesium 21 %
** Folate 51 %

* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

STOCK

1 all bones from roast turkey*
1 stalk celery, chopped
7 c water
1 onion, quartered
1 bay leaf

SOUP

1/4 c broken noodles, 1/2″ pieces**
1 tsp dried basil
1 celery, stalk & leaves, chopped
1 tsp dried thyme
1 carrot, chopped
3 green onions, sliced
1/3 c zucchini, grated
1 dash hot pepper sauce
Salt to taste
fresh ground pepper

*Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup.
**Substitute rice for noodles. Use 6 cups chicken stock if you start without bones.  For main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip.

Directions:

STOCK – In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.)  Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock.

SOUP – In stockpot or saucepan, bring stock to boil.  Add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes.  Stir in hot pepper sauce, season with salt and pepper to taste.

Makes 6 Servings

Dietary Exchanges: 1 1/2 Protein, 1/2 Fruit & Vegetable

Nutrients Per Serving:
91 Calories
3 g Fat
5 g Carbohydrate
11 g Protein
137 mg Sodium
32 mg Cholesterol

1 tbsp margarine, liquid
1/2 c onion, chopped
10 oz whole kernel corn, including liquid
1 c sweet red pepper
1 tsp red pepper flakes
1/4 tsp salt
4 c chicken broth
1/4 tsp ground white pepper, fresh
17 oz creamed corn

*Low-Sodium Diets: Omit salt and substitute unsalted broth and canned vegetables.

Directions:

Melt margarine in a large saucepan. Sautee onion, sweet pepper and red pepper flakes until tender.  Stir occasionally, about 2 minutes.  Stir in chicken broth and both cans of corn. Continue cooking until very hot. Add salt and pepper and serve immediately.

Makes 8 Servings

Dietary Exchanges: 2 Starch, 1 Fat

Nutrients Per Serving:
Calories 205
8g Fat
Carbohydrate 31g
Protein 6g

1 1/2 c fine chop cooked vegetables (Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, and/or string beans.)
2 tbsp melted margarine
3 1/2 c fat-free chicken broth
salt to taste
1/4 c all-purpose flour
sprinkle of pepper, optional

*Low-sodium diets:  Use fresh or frozen vegetables cooked without salt,low-sodium broth and salt-free margarine.  Do not add salt.

*Low-cholesterol diets:  May be used as written.

Directions:

Cook vegetables, drain well and chop into small pieces.  Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.)  Serve hot.  Makes 4 cups.

Makes 4 Servings

Dietary Exchanges: 1 Skim Milk, 1 Fat

Nutrients Per Serving:
121 Calories
6 g Fat
12 g Carbohydrate
5 g Protein
1099 mg Sodium