12
13
3. Once tender, separate the solids from liquids.
Put about half of the broth and half of the solids
into the blender jar. Blend on Low for about
10 seconds and then switch speed to High to
blend thoroughly. Transfer soup into a clean pot.
Repeat with remaining ingredients, gradually
adding the remaining broth to reach desired
consistency. Taste and adjust seasoning
accordingly.
*
Ghee is an Indian clarified butter found in the
specialty food section of supermarkets or health
food stores.
Nutritional information per serving [1 cup (250 ml)]:
Calories 296 (54% from fat) • carb. 33g • pro. 4g
• fat 19g • sat. fat 16g • chol. 12mg • sod. 443mg
• calc. 123mg • fiber 5g
Corn and Green Chile Chowder
This chowder carries a bit of heat, so use half
of the jalapeño if you are sensitive to spice.
Makes about 6 cups (1.4 L)
2
tablespoons (30 ml) unsalted butter
1
medium onion, finely chopped
1
jalapeño pepper, seeded and finely chopped
1
garlic clove, finely chopped
1
medium red pepper, finely chopped
1
teaspoon (5 ml) kosher salt, divided
½
teaspoon (2.5 ml) freshly ground pepper,
divided
1
tablespoon (15 ml) unbleached,
all-purpose flour
½
cup (125 ml) lager-style beer
1
can [4.5 ounces (128 g)] chopped green
chiles
3
cups (750 ml) corn kernels (cut from about
3 ears of corn, or use frozen, thawed, corn
kernels)
1
cup (250 ml) chicken broth, reduced sodium
1
⁄
3
cup (75 ml) heavy cream
1. Heat the butter in a 6-quart (5.6 L) saucepan set
over medium-low heat. Once melted add the
onion, jalapeño and garlic, with ½ of the salt and
½ of the pepper. Stir and sauté until fragrant, but
picking up no colour. Add the red pepper and
sauté for 2 to 5 minutes, until softened. Stir in the
flour and stir for 1 to 2 minutes to be sure to
cook off the flour taste.
2. Add the beer, chiles, corn, broth and remaining
salt and pepper, and bring to a boil. Once the
liquid begins to boil, reduce heat and allow to
simmer for about 15 minutes, to blend flavours.
Stir in cream and allow to simmer, stirring
occasionally, for another 15 minutes, until
reduced slightly.
3. Remove about 2 cups (500 ml) of soup and
transfer the remaining to the blender jar. Blend
on Low to begin blending, and then switch speed
to High and run for about 1 minute until puréed.
4. Stir in reserved chowder and taste, adjusting
seasoning if necessary. Serve immediately.
Nutritional information per serving:
Calories 177 (45% from fat) • carb. 21g • pro. 3g • fat 9g
• sat. fat 6g • chol. 28mg • sod. 449mg
• calc. 22mg • fiber 3g
Lightened Broccoli and Potato Soup
Everyone is looking for ways to make cream soups
“healthy” and this recipe may have just done so.
There is no milk or cream in this version of the
old favourite, rather the potatoes blended with
the broccoli create the creamy texture that
everyone craves.
Makes about 4 cups (1 L)
1
tablespoon (15 ml) olive oil
1
garlic clove, chopped
1
small leek, white and light green parts only,
thinly sliced
1
teaspoon (5 ml) kosher salt, divided
¼
teaspoon (1 ml) freshly ground black pepper
1
pound (454 g) broccoli, stems cut into
½-inch (1.25 cm) pieces, florets separated –
tougher/bottom stalks peeled
½
pound (227 g) red potatoes, peeled and cut
into ½-inch (1.25 cm) pieces
3
cups (750 ml) chicken or vegetable broth,
reduced sodium
1. Heat the olive oil in a 6-quart (5.6 L) saucepan
over low heat. Add the garlic and leek, with
½ teaspoon (2.5 ml) of the salt and pepper. Sauté
until softened, about 8 to 10 minutes. Raise the
heat to medium and add the broccoli stems,
potatoes and remaining salt; sauté 2 to
3 minutes. Add the stock and bring to a boil.
Reduce heat to a medium-low, and stir in the
florets. Simmer until vegetables are tender.
2. Once tender, separate the solids from liquids. Put
about half the broth and half of the solids into the
blender jar. Blend on Low for about 10 seconds
and switch to High to blend thoroughly. Transfer
soup into a clean pot. Repeat with remaining
ingredients.
3. Taste and adjust seasoning as desired.
Nutritional information per serving [1 cup (250 ml)]:
Calories 76 (4% from fat) • carb. 17g • pro. 4g • fat 0g
• sat. fat 0g• chol. 0mg • sod. 795mg
• calc. 54mg • fiber 4g
Creamy Tomato Soup
So simple and satisfying, this soup
can be made in less than 20 minutes.
Makes about six 8-ounce (227 g) servings
2
teaspoons (10 ml) olive oil
1
small to medium onion, chopped
2
garlic cloves, chopped
¾
teaspoon (3.75 ml) kosher salt
¼
teaspoon (1 ml) freshly ground black pepper
¼
teaspoon (1 ml) dried thyme
2
cans [14.5 ounces (411g) each] diced
tomatoes
1
cup (250 ml) reduced sodium chicken broth
½
cup (125 ml) heavy cream
1. Heat the oil in a medium saucepan over medium
heat. Add the chopped onions and garlic with the
salt, pepper and thyme. Sauté until soft and
fragrant, about 5 minutes.
2. Add the tomatoes and chicken broth and turn up
heat so that the soup comes to a boil. Once
boiling, reduce temperature to maintain a healthy
simmer. Add the cream and let simmer for about
5 to 8 minutes.
3. Once finished, add ingredients to the blender jar.
Blend on Low for 10 seconds, and then switch
speed to High to blend thoroughly.
4. Taste and adjust seasoning accordingly before
serving.
Nutritional information per serving [1 cup (250 ml)]:
Calories 102 (67% from fat) • carb. 6g • pro. 2g • fat 7g
• sat. fat 5g • chol. 27mg • sod 474mg • calc. 21mg • fiber 1g
Champagne Vinaigrette
This all-purpose dressing is incredibly
versatile as a salad topper, marinade or
finishing drizzle for roasted vegetables.
Makes about 1 scant cup
2½ tablespoons (40 ml) Champagne vinegar
1
teaspoon (5 ml) Dijon mustard
1
small shallot, halved
¼
teaspoon (1 ml) kosher salt
Pinch ground black pepper
¾
cup (175 ml) extra virgin olive oil
1. Put the vinegar, mustard, shallot, salt and pepper
into the blender jar. Blend on Low until
processed. Slowly add the oil through the
opening while blending on Low (while using the
measuring cap or a dishtowel to shield the
opening to prevent any splatter).
2. Let mixture blend an additional 20 seconds after
all has been added.
3. Taste and adjust seasoning as desired.
Nutritional information per serving [1 tablespoon (15 ml)]:
Calories 91 (96% from fat) • carb. 0g • pro. 0g • fat 11g
• sat. fat 2g • chol. 0mg • sod. 45mg • calc. 0mg • fiber 0g
Creamy Caesar Dressing
Toss with crispy romaine lettuce, croutons and freshly
grated Parmesan for the quintessential Caesar salad.
Makes about ¾ cup (175 ml)
1
ounce (28 g) Parmesan cheese, cut in
½-inch (1.25 cm) cubes
1
large garlic clove, peeled
1
large egg yolk*
2
teaspoons (10 ml) Dijon mustard
1
tablespoon (15 ml) white vinegar (wine or
Champagne both work well)
1
tablespoon (15 ml) balsamic vinegar
1
tablespoon (15 ml) fresh lemon juice
1
teaspoon (5 ml) Worcestershire sauce
1
anchovy fillet [or 1–2 teaspoons (5-10 ml)
anchovy paste]
½
teaspoon (2.5 ml) kosher salt
¼
teaspoon (1 ml) freshly ground black pepper
1
⁄
3
cup (75 ml) vegetable oil
1
⁄
3
cup (75 ml) extra virgin olive oil
