Recipes
SOUPS
APPLE FENNEL SOUP
2 C low sodium chicken broth
2 C water
1/2 C white wine
2 New England Red Delicious apples, peeled, cored and chopped
1 C thinly sliced carrots
1 small onion, thinly sliced
1/2 C chopped fresh fennel
1 bay leaf
1/4 tsp dried thyme leaves
6 peppercorns
low-fat plain yogurt (optional)
In large pot, combine broth, water, wine, apples, carrots, onion, fennel,
bay leaf, thyme and
peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes.
Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture
in strainer. In blender or food processor, puree mixture; add reserved liquid
and blend well. Reheat soup, if necessary, ladle into soup bowls and serve
with a dollop of yogurt if desired. Makes 4 servings.
Recipe provided by the Washington Apple Commission.
Nutrient Analysis Per Serving: Calories, 109; Fat, 1 g; Cholesterol, 0 mg;
Fiber, 3 g;
Sodium, 42 mg; Percent calories from Fat, 7%.
SILKY SWEET POTATO AND APPLE BISQUE
1 Tbs canola oil
2 C chopped onion
2 lbs. sweet potatoes, peeled and cut into 1-inch cubes
2 tart apples, cored, peeled, cut into 1-inch cubes (about 12 ozs.)
3 C chicken or vegetable broth
3/4 apple juice
1 tsp EACH dried thyme and dried basil, crushed
1/4 tsp freshly ground black pepper
In a large saucepan heat the oil over medium-high heat. Add the onion and
cook for about 3 minutes, stirring occasionally, until tender. Add remaining
ingredients, cover partially, and bring to a boil. Reduce heat and simmer
for about 15 minutes, or until the potatoes are tender. Cool slightly. In
the workbowl of a food processor, puree soup in several batches (depending
on the size of your processor) until smooth. Return the soup to the pan,
and heat until warmed through. Makes 6 servings.
From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird,
reprinted by
permission of Henry Holt & Co., New York.
Nutritional analysis per serving: Calories, 214; Fat, 4 g; Cholesterol,
0 mg; Sodium, 44 mg; Percent calories from fat, 17%.