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Curried Butternut Squash & Apple Soup
A delicious autumn or winter soup – this one is a perfect
first course for a holiday dinner.
Makes approximately 10 cups (2.4 L) of soup
2
tablespoons (30 ml) unsalted butter
1½
cups (375 ml) chopped onions
1
⁄
3
cup (75 ml) thinly sliced celery
(approximately 1 medium stalk)
2
teaspoons (10 ml) curry powder
¼
teaspoon (1 ml) ginger
2
pounds (1 kg) 1-inch (2.5 cm) butternut squash cubes
(weigh after peeling, seeding and cubing)
12
ounces (340 g) apples, peeled, cored and cut in wedges
3
tablespoons (45 ml) white rice
5
cups (1.25 L) chicken stock
1
teaspoon (5 ml) kosher salt
½
teaspoon (2ml) freshly ground pepper
Garnish: chopped sugared nuts and minced apple
Melt the butter over medium heat in a 6-quart (5.7 L) sauté pan. Add
the onions and celery, and cook for 2 to 3 minutes, until the vegetables
are translucent. Add the curry powder and ginger, cooking for 5 to 6
minutes longer over low heat until the vegetables are softened and the
spices are fragrant. Add the butternut squash, apples, and rice. Stir to
coat with the butter and spices and cook for about 1 minute. Add the
chicken stock, salt, and pepper. Bring soup to a boil and then reduce
to simmer. Simmer for about 40 to 45 minutes, until vegetables are very
tender.
Strain the solids from the liquid, reserving all liquid. Have a large clean
saucepan ready.
Place half the solids in blender with 1½ cups (375 ml) of the liquid.
Cover and blend on Purée until smooth, creamy and homogenous,
about 30 seconds. Transfer to the clean saucepan and repeat with
remaining solids and liquid.
Nutritional information per 1-cup (250 ml) serving:
Calories 104 (21% from fat) • carb. 21g • pro. 2g • fat 3g
• sat. fat 1g • chol. 6mg • sod. 142mg • calc. 55mg • fiber 3g
Creamy Potato Leek Soup
This versatile soup may be served hot or chilled.
Makes six servings
2
medium leeks, white and tender green only,
sliced horizontally and cut into ½-inch (1.25 cm) pieces
1
tablespoon (15 ml) unsalted butter
1
small onion (3-4 ounces(85-115 g) ), peeled and cut into
½-inch (1.25 cm)pieces
¼
teaspoon (1 ml) thyme
2
medium russet potatoes (about ¾ pound (375 g) total),
peeled, cut into 1-inch (2.5 cm) slices
1½
cups (375 ml) fat free, low-sodium chicken stock or broth
¾
cup (175 ml) water
1
teaspoon (5 ml) kosher salt
½
teaspoon (2ml) white pepper
¾
cup (175 ml) half-and-half
Place leeks in a medium bowl and add cold water. Swirl, then let stand
for minutes. Lift leeks from the water without disturbing the sand/
sediment collected in the bowl; allow to drain completely.
Melt butter in a large (4-quart (3.8 L) ) saucepan over medium heat.
Add the drained leeks, onion, and thyme. Let cook until vegetables are
softened, 3 to 5 minutes – do not brown. Add potatoes, stock, and
water; cover and bring to a boil over medium high heat. Reduce heat to
low, and simmer, uncovered, until potatoes are soft, about 10 to 15
minutes.
Drain vegetables, reserving cooking liquid. Place vegetables in blender
jar. Add 1 cup (250 ml) cooking liquid; return remaining cooking liquid
to saucepan. Cover blender jar. Blend on Purée until totally smooth,
about 30 to 40 seconds. Stir vegetable purée into stock in saucepan
and reheat over medium low heat. Add salt, pepper and half-and-half.
Serve hot, or chill and serve as vichyssoise.
Nutritional information per 1-cup (250 ml) serving:
Calories 132(37% from fat) • carb. 18g • pro. 3g • fat 6g
• sat. fat 3g • chol. 16mg • sod. 369mg • calc. 56mg • fiber 3g
SAUCES, DRESSINGS, MARINADES
Romesco Sauce
This sauce of Spanish origin is delicious served with grilled chicken,
vegetables, or even grilled seafood.
Makes 3½ cups (875 ml) sauce
5
tablespoons (75 ml) extra virgin olive oil
2
pounds (1 kg) tomatoes, sliced in half
12
ounces (340 g) sweet red peppers sliced in half
2
shallots, unpeeled
5
garlic cloves, unpeeled
1½
cups (375 ml) white bread cubed
(about 1-inch (2.5 cm) cubes)
½
cup (125 ml) roasted almonds, chopped
3
tablespoons (45 ml) sherry vinegar
3
tablespoons (45 ml) sherry
1
cup (250 ml) chicken or vegetable stock
¾
teaspoon (3.75 ml) paprika
¾
teaspoon (3.75 ml) kosher salt
fresh ground pepper
Preheat oven to 400˚F (200ºC).
Lightly coat a baking sheet with 2 tablespoons (30 ml) of olive oil and
place the tomatoes, peppers, shallots, and garlic cloves on it. Roast for
about 35 to 40 minutes until all vegetables are browned and soft. Place
them in a bowl and cover tightly with plastic wrap. Let vegetables cool
and steam to loosen skins, about 25 minutes. Once cool, peel the skins
off vegetables, remove and discard seeds. Roughly chop. Reserve.
When the vegetables are almost cool, heat remaining 2 tablespoons (30
ml) of olive oil in a 3-quart (2.8 L) sauté pan over medium heat. Add
bread cubes and toss in oil to toast until slightly golden, about 3
minutes. Stir in almonds. Stir in tomatoes, peppers, shallot, and garlic
and cook for about another 2 minutes. Add the sherry vinegar and the
sherry, scraping up any bits that are stuck to the bottom of the pan.
Reduce liquid by half. Add the stock and paprika and bring to a boil.
Reduce to simmer for about 10 minutes. Stir in salt and pepper to
taste.
Place contents of pan into the blender jar. Secure the lid tightly with a
dishtowel and your hand. Blend on Purée for 40 seconds. Serve
immediately or place in resealable container and refrigerate for up to
one week.
Nutritional information per ½-cup (125 ml) serving:
Calories 127 (67% from fat) • carb. 9g • pro. 2g • fat 10g
• sat. fat 1g • chol. 0mg • sod. 213mg • calc. 40mg • fiber 2g
Mole Sauce
This traditional Mexican dark reddish-brown sauce is most often
served with poultry, but is also delicious with pork.
Makes 4 cups (1 L)
2
tablespoons (30 ml) olive oil
1
medium onion (about 5 ounces( 145 g) ), diced
3
cloves garlic, chopped
2
tablespoons (30 ml) chili powder
¼
teaspoon (1 ml) cinnamon
¼
teaspoon (1 ml) cumin
¼
teaspoon (1 ml) ground coriander
1
teaspoon (5 ml) kosher salt
1
corn tortilla, cut into small pieces
¼
cup (50 ml) toasted almonds
2
tablespoons (30 ml) natural peanut butter
2
cans (4.5 ounces each) chopped green chiles
1
can (28 ounces) diced tomatoes, liquid drained
1¼
cups (300 ml) chicken broth
¼
cup (50 ml) raisins
1
teaspoon (5 ml) granulated sugar
2
tablespoons (30 ml) unsweetened cocoa
Heat the olive oil in a 3½-quart (3.3 L) sauté pan over medium heat.
Add the diced onions and sauté gently until the onions are soft and
translucent, about 5 to 8 minutes. Turn heat to low and add chopped
garlic, stir until coated with oil and fragrant. Add the chili powder,
cinnamon, cumin, coriander, and salt. Stir until the spices are well
distributed and the onions and garlic are coated, about 1 minute.
Stir in the chopped tortilla and almonds. Stir in the peanut butter. Add
the green chiles, diced tomatoes, chicken stock, raisins, sugar, and
cocoa. Stir and allow to simmer over low heat for about 45 minutes.
Place all ingredients in the blender jar. Blend on Purée for about 40
seconds until completely homogenous. Use immediately or keep in
refrigerator in an airtight container for up to one week.
Use Mole Sauce with cooked (sautéed or grilled) chicken or shrimps, or
add leftover shredded turkey or chicken to Mole Sauce, heat through,
