GREAT SHAKES, SMOOTHIES & RECIPES

 This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

• 2 cans  (16 oz) great northern beans
• 1 Tbsp  olive oil
• 1/2 lb fresh mushrooms, sliced
• 1 Cup onion, coarsely chopped
• 1 clove garlic, minced
• 3 cups cut-up peeled fresh tomatoes or 1-1/2 lbs canned whole tomatoes cut up
• 1 tsp dried sage
• 1 tsp dried thyme
• 1/2 tsp dried oregano
• 1 Bay leaf crumbed
• Black pepper to taste
• 4 cups  cooked elbow macaroni

•  Drain beans and reserve liquid. Rinse beans.
• Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
• Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
• Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
• Combine reserved bean liquid with water to make 4 cups.
• Add liquid, beans, and cooked macaroni to vegetable mixture.
• Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.

• Yield: 16 servings--Serving Size: 1 cup

  Each serving provides:

  Calories: 158
  Total fat: 1 g
  Saturated fat: less than 1 g
  Cholesterol: 0 mg
  Sodium: 154 mg*
  

  * If using canned tomatoes, sodium would be higher.

1. Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes.
2. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender.
3. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.

Yield: 8 servings--Serving Size: 1 cup each

Each serving provides:

Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
 

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and saute for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Yield: 4 servings--Serving Size: 1 cup

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg

This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol free, and made with very little added oil.

1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in the blender.
2. Puree.
3. Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add chopped tomato. Chill.
4. Serve icy cold in individual bowls garnished with chopped chives and lemon wedges.

Yield: 6 servings--Serving Size: 1 cup

Each serving provides:

Calories: 87
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 593 mg*

*To cut back on sodium, try low-sodium tomato juice.
 

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.

1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
3. Simmer covered for about 2-1/2 hours.
4. Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
5. After cooling, skim off fat.
6. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
7. Add turkey meat to skimmed soup along with herbs and spices.
8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:

Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg

1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only.

Each serving provides:

Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg

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