Butternut Squash Soup
Serves 4
1 butternut squash, peeled, deseeded & roughly chopped
½ leek, roughly chopped
¼ x 160g bunch coriander, roots washed & trimmed leaves chopped
2 shallots, roughly chopped
300ml low fat natural yogurt (optional)
Freshly ground black pepper
Place the squash, leek, coriander root and shallots into large saucepan. Pour in sufficient cold water to cover the vegetables, place over moderate heat & bring to the boil. Reduce heat and simmer until vegetables are tender then remove from heat. Carefully blend the vegetables and liquid to a smooth puree and return to the saucepan & reheat. Add the yogurt and chopped coriander leaves. Add plenty of black pepper.
Chestnut & Celeriac Soup
SERVES 6
1 leek, chopped
Celeriac chips to serve (optional)
1 carrot, chopped
2 tsp olive or rapeseed oil
1.5L vegetable stock
1 celeriac, chopped
½ tsp dried thyme
435g chestnut puree
Freshly ground black pepper
Low fat Greek style yogurt & chives to serve
In a large saucepan, fry the leek and carrot in the oil over a medium heat until the leek is softened. Add the rest of the ingredients and bring to a simmer. Cover & cook for about 25 minutes until the vegetables are tender. Allow the soup to cool, then puree in batches in a blender. Return the soup to the pan and reheat. Serve with a dollop of yogurt and chives.
Cream of Celery Soup
SERVES 4
350g trimmed celery stalks, leaves reserved
110g potatoes, peeled & cut into chunks
2 medium leeks - white parts only, cleaned & sliced
25g olive oil margarine
570ml chicken stock
1/4tsp celery seeds
150ml low fat natural yogurt
150ml skimmed milk
Freshly milled black pepper
In largish pan melt the margarine over a low heat. Chop celery and add it to the pan with the potatoes and drained leeks. Stir well, coating the vegetables with the fat. Cover & cook for approximately 15 minutes, then add the stock with the celery seeds. Bring to simmering point, cover once more and cook very gently for 20-25 minutes or until the vegetables are really tender. Puree the soup by liquidising or sieving, then return to the pan, stirring in the yogurt and milk. Bring the soup back to the boil and check the seasoning. Just prior to serving, chop the reserved celery leaves and stir them into the soup to give it extra colour.
Chicken & Lemon Grass Soup
SERVES 4
3 skinless chicken breast fillets
25g pack fresh coriander
1 small onion OR 2 shallots, finely chopped
1 tsp fennel seeds, lightly crushed
1 garlic clove
2 tsp groundnut oil
400g reduced fat coconut milk
Freshly ground black pepper
4 stalks lemon grass, tender inner part only
2 spring onions, finely sliced
1 tbsp fish sauce (nam pla)
Finely grated zest & juice of 1 lime
900ml chicken stock
1 tsp muscovado sugar
2-3 small, fresh red OR green chillies, deseeded
5cm piece fresh ginger, peeled
Cut the chicken crossways into thin slices and place in a non-metallic bowl. Very finely slice one of the lemon grass stalks and scatter over the chicken with the spring onions. Add the lime zest, fish sauce & sugar and mix together. Leave to marinate for 30-60 minutes.
Chop the remaining lemon grass and 2 chillies roughly and put in a pan with the stock, half the ginger, sliced, and all the coriander stems (chop the leaves & reserve). Bring to the boil then simmer covered for 30 minutes and then strain.
Gently fry the onion, fennel seeds, garlic and remaining ginger, finely chopped, in the oil in a large saucepan until the onion is soft. Add the strained stock and simmer for 10 minutes then add the coconut milk. When the mixture comes back to a simmer, add the chicken with all its marinade and half the chopped coriander leaves. Simmer gently for 6-7 minutes until the chicken is cooked thoroughly. Add the lime juice and ground black pepper. Sprinkle with the rest of the coriander and third chilli, finely sliced, if liked.
Cream of Tomato Soup
SERVES 4
680g tomatoes, skinned
1 small onion
¼ tsp celery salt
2 tsp sugar
30g olive oil margarine
30g wholemeal flour
570ml vegetable stock
2 tbsp tomato puree
Stew tomatoes, onion, sugar and seasonings. Melt fat, stir in flour gradually, and add stock and tomato puree. Boil for 20 minutes then adjust seasoning.
Sweet Red Pepper Soup
SERVES 4
4 peppers, halved & deseeded
2 tbsp freshly chopped chives or basil to serve (optional)
2 tsp rapeseed or olive oil
1 red chilli, deseeded and finely chopped
3 cloves garlic, chopped
2 medium onions, chopped
400g can tomatoes
600ml vegetable stock
Freshly ground black pepper
1 tbsp freshly chopped parsley or oregano
Preheat the grill to high. When very hot, place the red peppers under, skin-side up, for about 15-20 minutes or until the skin is charred and blistered. Remove and place in a plastic bag until cool enough to handle.
Heat the oil in a pan and add the chilli, garlic and onions and sauté for 4-5 minutes. Peel and roughly chop the peppers.
Add the tomatoes and stock and simmer for 5 minutes, then add the peeled peppers. Cover and cook over a low heat for about 5-10 minutes, then remove from the heat and allow to cool.
Puree the soup in a blender until smooth. Return the soup to a clean pan and gently warm through, then season to taste and serve sprinkled with fresh herbs of your choice.
Leek & Onion Potato Soup
SERVES 4-6
4 large leeks, chopped
2 medium potatoes, peeled & diced
1 medium onion, finely chopped
10g olive oil margarine
850ml light chicken stock (1 cube)
280ml skimmed milk
Freshly milled black pepper
To serve - chives & 2 tbsp low fat natural yogurt
Put leeks, potatoes & onion into a large saucepan with the fat and sweat with lid for 15 minutes. Add stock, milk and pepper and simmer on low heat for 20 minutes until the vegetables are soft. Blend and serve.
Carrot Soup with Fresh Coriander
SERVES 4
125g red lentils
1 bay leaf
300ml water
250g carrots, sliced
150ml orange juice
450ml vegetable stock
2 tbsp fresh coriander
Freshly ground black pepper
Place the lentils in a saucepan with the bay leaf and the water and bring to the boil. Reduce the heat, cover and simmer for about 20 minutes until the lentils have softened. Cook the carrots in the orange juice and stock until tender. Drain the lentils if necessary and discard the bay leaf. Place the lentils, the carrots and their cooking liquid in a blender and puree until smooth. Stir in the coriander and season with a little salt and plenty of black pepper. Reheat and serve.
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