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Satisfying Summer Soups

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Healthier Recipes

Love the convenience of a one-dish meal simmering on the stovetop? Summer soups are a great option for a simple yet satisfying meal. You can even make a big batch on the weekend and you've got lunch prepared for the work week. For more great soup recipes, visit the complete collection from Cooking Light

 

Bowl of chowder.Summer Squash and Corn Chowder

Enjoy a low-calorie soup in the summertime by making this satisfying chowder with the season's best produce. Top with cheese and bacon for kid appeal. 


INGREDIENTS

2 slices applewood-smoked bacon

3/4 cup sliced green onions, divided

1/4 cup chopped celery

1 pound yellow summer squash, chopped

1 pound frozen white and yellow baby corn kernels, thawed and divided

2 1/4 cups 1% low-fat milk, divided

1 teaspoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/8 teaspoon salt

1/4 cup (1 ounce) shredded extra-sharp cheddar cheese

          

PREPARATION

Serves 4 (serving size: about 1 1/2 cups)

  1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon, and set aside. Add 1/2 cup onions, celery, and squash to drippings in pan; sauté 8 minutes or until vegetables are tender.

  2. Reserve 1 cup corn; set aside. Place the remaining corn and 1 cup milk in a blender; process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon salt, and pepper to blender; process just until combined. Add pureed mixture and reserved 1 cup corn to pan. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in 1/8 teaspoon salt. Ladle about 1 1/2 cups soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining onions, and 1 tablespoon cheese.

Source:  Cooking Light, August 2010
Total Per Serving: Calories - 285, Carbs - 37.8g, Fat - 9.4g, Protein - 13.3g, Fiber - 5.4g, Sodium - 605mg.

 

recipeTomato-Basil Soup

Fresh tomato and basil are the stars of this classic summertime tomato soup recipe. Low-fat milk and light cream cheese keep it healthy.


INGREDIENTS

4 cups chopped seeded peeled tomato (about 4 large)

4 cups low-sodium tomato juice

1/3 cup fresh basil leaves

1 cup 1% low-fat milk

1/4 teaspoon salt

1/4 teaspoon cracked black pepper

1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened

Basil leaves, thinly sliced (optional)

8 (1/2-inch-thick) slices diagonally cut French bread baguette    

 

PREPARATION

Serves 8 (serving size: about 1 cup soup and 1 slice of bread)

  1. Bring tomato and juice to a boil in a large saucepan. Reduce heat; simmer, uncovered, 30 minutes.

  2. Place tomato mixture and basil in a blender or food processor; process until smooth. Return pureed mixture to pan; stir in milk, salt, and pepper. Add cream cheese, stirring well with a whisk, and cook over medium heat until thick (about 5 minutes). Ladle soup into individual bowls; garnish with sliced basil, if desired. Serve with bread.

NOTE: Refrigerate remaining soup in an airtight container for up to 1 week.

Source:  Cooking Light, July 2000
Total Per Serving: Calories - 133, Carbs - 18.7g, Fat - 4.4g, Protein - 5.4g, Fiber - 1.9g, Sodium - 310mg.

 

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The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.

Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.