Publix GreenWise Market Magazine- October 2008
Most Valuable Players: Soup & Salad
Soup & Salad
Double-team boring menus with this winning cool-weather combo.
Fall means football to sports fans, but in the world of food, it marks the beginning of soup season. You can pack a pot with fresh organic vegetables, boost protein with a handful of legumes or sprinkle in a healthy helping of whole grains for a meal that is chock-full of good nutrition.
Soup’s weak link has often been its salt content, but that’s easy to remedy when you’re making your own. Use a homemade stock or ingredients like reduced-sodium broth, fresh vegetables, no-salt-added canned tomatoes and beans, and lots of flavorful herbs and spices. Control calories and fat by cutting back on ingredients like ham, bacon and cream.
Now it’s time to add the perfect complement: a crunchy fresh salad. Try one with the sweet taste of fruit to balance a savory soup or add nuts, seeds or cheese to boost the overall protein of your meal.
Make a big pot of soup on the weekend and let the flavors meld overnight. Paired with your choice of salad and a chewy whole grain bread, it scores a weeknight dinner touchdown.
Creamy Wild Rice and Mushroom Soup
START TO FINISH: 1 HOUR 25 MINUTES
Wild rice is the only cereal grain native to North America. The slender, dark brown kernels open when cooked to expose a cream-colored inside.
Nonstick cooking spray*
2⁄3 cup finely shredded carrots*
1⁄3 cup finely chopped green onions*
2 cloves garlic,* minced
3 cups reduced-sodium chicken broth
1⁄3 cup wild rice, rinsed and drained
3 cups sliced fresh mushrooms*
2 tablespoons butter,* softened
2 tablespoons all-purpose flour*
1⁄4 teaspoon salt
1⁄8 teaspoon ground black pepper
2 cups Publix GreenWise Market Organic Plain Soymilk*
ONE Lightly coat a large saucepan with cooking spray. In the saucepan cook carrots, green onions and garlic over medium heat until tender (about 5 minutes).
TWO Add broth and wild rice. Bring to a boil; reduce heat. Cover and simmer for 40 minutes. Add mushrooms; simmer, covered, for 10 minutes more or until rice is tender.
THREE In a small bowl stir together butter, flour, salt and pepper to make a paste. Stir the flour mixture into the rice mixture in saucepan. Cook and stir until slightly thickened and bubbly. Cook and stir for 1 minute more. Add the soymilk. Cook and stir over medium heat until heated through (do not boil). Ladle soup into warm bowls. Makes 4 main-dish servings.
Nutrition Facts per serving: 203 cal., 8 g total fat (4 g sat. fat), 15 mg chol., 694 mg sodium, 23 g carbo., 3 g dietary fiber, 11 g protein.
Cherry-Pecan Tossed Salad
START TO FINISH: 20 MINUTES
After washing, dry greens as much as possible—the dressing will cling better.
2 tablespoons olive oil*
2 tablespoons Publix GreenWise Market Organic Balsamic Vinegar*
2 teaspoons snipped fresh parsley
1⁄4 teaspoon ground white pepper
6 cups torn romaine* or mixed greens,* washed
1⁄4 cup snipped dried cherries*
1⁄4 cup snipped dried apricots*
1⁄4 cup pecan pieces, toasted
Shaved or finely shredded Parmesan cheese
ONE In a screw-top jar combine olive oil, balsamic vinegar, parsley and white pepper. Cover and shake well. Store in the refrigerator for up to 2 weeks. Let stand at room temperature for 15 minutes and shake well before serving.
TWO In a large bowl toss greens with the dressing, then divide among four plates.
THREE Top each salad with 1 tablespoon dried cherries, 1 tablespoon dried apricots and 1 tablespoon pecans; serve with Parmesan cheese. Makes 4 servings.
Nutrition Facts per serving: 207 cal., 14 g total fat (3 g sat. fat), 5 mg chol., 127 mg sodium, 19 g carbo., 3 g dietary fiber, 5 g protein.
Ground Turkey and Barley Vegetable Soup
START TO FINISH: 1½ HOURS
Unlike many other dried legumes, split peas do not need to be presoaked before use.
Nonstick cooking spray*
1 pound lean uncooked ground turkey
5 cups water
1 14½-ounce can no-salt-added diced tomatoes, undrained
1 cup spicy V8 juice
1⁄3 cup quick-cooking barley
1⁄3 cup dry split peas, rinsed and drained
1 teaspoon salt
1⁄2 teaspoon dried oregano,* crushed
1⁄4 teaspoon dried basil, crushed
1⁄4 to ½ teaspoon ground black pepper
1 bay leaf
2 stalks celery* with leaves, cut into ½-inch pieces (1 cup)
ONE Lightly coat a 4-quart Dutch oven or pot with cooking spray. Heat over medium heat. Cook ground turkey in hot Dutch oven about 5 minutes or until no longer pink, stirring occasionally. Drain off any fat. Stir in water, undrained tomatoes, V8 juice, barley, split peas, salt, oregano, basil, black pepper and bay leaf. Bring to a boil; reduce heat. Simmer, covered, for 30 minutes.
TWO Stir celery into soup mixture. Simmer, covered, for 30 minutes more or until celery and barley are tender. Remove and discard bay leaf. Makes
6 main-dish servings.
Nutrition Facts per serving: 195 cal., 5 g total fat (1 g sat. fat), 47 mg chol., 607 mg sodium, 18 g carbo., 5 g dietary fiber, 20 g protein.
Chunky Apple-Cabbage Slaw
START TO FINISH: 25 MINUTES PLUS TIME TO CHILL
One small to medium head of fresh cabbage is large enough to yield at least the 4 cups needed for this recipe.
4 cups thinly sliced green cabbage
3 medium Granny Smith apples,* cored and cubed (3 cups)
1⁄3 cup chopped green onions*
1⁄4 cup canola oil
1⁄4 cup cider vinegar*
1 tablespoon Dijon mustard*
1 teaspoon sugar*
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper
ONE In a large bowl combine the cabbage, apples and green onions. For the dressing, in a small bowl whisk together the oil, vinegar, mustard, sugar, salt and pepper until well combined. Add dressing to salad; toss to coat. Refrigerate, covered, for 2 to 24 hours. Makes 6 servings.
Nutrition Facts per serving: 137 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 264 mg sodium, 13 g carbo., 3 g dietary fiber, 1 g protein.
Black Bean Soup
START TO FINISH: 1½ HOURS PLUS
SLOW-COOK TIME: 12 TO 14 HOURS (LOW) OR
6 TO 7 HOURS (HIGH)
Adding salt before cooking the beans can slow their cooking, so it’s
just before serving.
1 pound dry black beans
10 cups water
1 14-ounce can reduced-sodium chicken broth or vegetable broth
1 cup coarsely chopped onion*
1 cup coarsely chopped celery*
1 tablespoon chili powder
2 teaspoons dried oregano,* crushed
2 teaspoons ground cumin*
2 teaspoons ground coriander*
4 cloves garlic,* minced
½ teaspoon ground black pepper
1 teaspoon salt
1 cup light dairy sour cream
ONE Rinse beans. In a large saucepan combine beans and 6 cups of the water.
Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from
heat. Cover; let stand for 1 hour. Drain and rinse beans; set aside.
TWO In a 4- to 5-quart slow cooker combine beans, the remaining 4 cups water,
broth, onion, celery, chili powder, oregano, cumin, coriander, garlic and pepper.
THREE Cover; cook on low-heat setting for 12 to 14 hours or on high-heat setting
for 6 to 7 hours.
FOUR Stir in salt. Mash beans slightly just before serving. Top with sour cream
to serve. Makes 6 to 8 main-dish servings.
Nutrition Facts per serving: 330 cal., 5 g total fat (2 g sat. fat), 11 mg
chol., 601 mg sodium, 54 g carbo., 13 g dietary fiber, 19 g protein.
Citrus Tossed Salad with Cranberry Vinaigrette
START TO FINISH: 25 MINUTES
Orange or apple juice can be substituted for cranberry in the vinaigrette.
½ cup cranberry juice*
2 tablespoons canola oil
2 tablespoons cider vinegar*
2 teaspoons snipped fresh basil
1 teaspoon sugar*
8 cups Publix GreenWise Market Organic Mixed Baby Greens*
2 cups orange* sections and/or red grapefruit sections
2 cups peeled jicama, cut into thin, bite-size strips
2 small red onions, peeled, sliced and separated into rings
1 medium ripe avocado,* halved, seeded, peeled and cut into chunks
ONE In a screw-top jar combine cranberry juice, canola oil, cider vinegar,
basil and sugar. Cover and shake well; set aside.
TWO Place mixed greens on a large serving platter; top with rows of orange
and/or grapefruit sections, jicama, red onions and avocado. Shake dressing
mixture well, then drizzle over salad. Serve immediately. Makes 8 servings.
Nutrition Facts per serving: 142 cal., 7 g total fat (1 g sat. fat), 0 mg
chol., 11 mg sodium, 18 g carbo., 4 g dietary fiber, 3 g protein.
|Top Off the Bowl|
Add flavor and crunch to your soup with these tasty toppers:
• Crumbled Publix GreenWise Market Yellow Corn Tortilla Chips
• Low-fat sour cream or plain yogurt
• Phyllo dough, cut into strips and baked
• Popped popcorn
• Shredded carrots, zucchini or jicama
• Tortillas, cut into strips and baked
• Toasted almonds
• Toasted whole grain bread cubes
• Organic cheese or soy veggie shreds
• Sliced radishes
• Toasted pine nuts
• Thinly sliced organic green onions
Sweeten Your Salad
Fresh greens dressed with a vinaigrette pair deliciously
with a steaming bowl of soup. Here are some fresh additions sure to perk up your plate
Dried cherries or dried cranberries
Fresh pineapple chunks
Ripe pear slices
Diced tart apple
Orange or grapefruit sections
Sliced seedless grapes
Pick Your Protein
Boost the protein content of your soup with these favorites:
Legumes: beans† (black,
navy, kidney, pinto, cannellini), lentils, soybeans, split peas
†To cut sodium, rinse and
drain canned beans before adding them to your soup.