Today was a vegetable soup kind of day. The system at our house has always been to make beef stew one day (beef, onion, carrots, potatoes, seasonings) and then dredge out the chunky parts to eat later, and use the thickened dregs as base for vegetable soup. For years, it was canned whole tomatoes, carrots, potatoes, green beans, onions, and corn. Then, the grocery store started selling novel frozen vegetable mixes, so we started experimenting.
Today's version went like this:
two cups stew dregs (basically, beef broth thickened with potato starch) -- 90-ish calories
5 cups diced tomatoes (3 14.5-ounce cans) -- 5 @ 60/cup = 300 calories
water as needed (I needed 1/2 can, or a scant cup)
2 cups calabacita mix, or
. . . . 1 zucchini, halved lengthwise and sliced -- 50 calories
. . . . 1 yellow squash, halved lengthwise and sliced -- 50 calories
. . . . 1 cup kernel corn -- 140 calories
1 cup frozen broccoli florettes -- 40 calories
2 carrots, peeled and sliced -- 70 calories
1 bell pepper, chopped -- 50 calories
2 small-to-medium russet potatoes, cubed -- 200 calories
1 pound pearl onions, OR
. . . . 2 onions, chopped -- 100 calories
1 1/2 teaspoons beef bouillon powder
1/4 teaspoon black pepper
1 teaspoon dried parsley
1 teaspoon dried basil
1 bay leaf
Simmer until potatoes and carrots are done.
Serve with thin toast (2 @ 80 calories) and cheese (110 calories/slice).
8 servings of about 1 cup each, as stuff cooks down.
Total calories: 1240
Calories per serving: 160
Calories per serving with 1 slice toast + 1 slice Swiss cheese: 430
Today's version went like this:
two cups stew dregs (basically, beef broth thickened with potato starch) -- 90-ish calories
5 cups diced tomatoes (3 14.5-ounce cans) -- 5 @ 60/cup = 300 calories
water as needed (I needed 1/2 can, or a scant cup)
2 cups calabacita mix, or
. . . . 1 zucchini, halved lengthwise and sliced -- 50 calories
. . . . 1 yellow squash, halved lengthwise and sliced -- 50 calories
. . . . 1 cup kernel corn -- 140 calories
1 cup frozen broccoli florettes -- 40 calories
2 carrots, peeled and sliced -- 70 calories
1 bell pepper, chopped -- 50 calories
2 small-to-medium russet potatoes, cubed -- 200 calories
1 pound pearl onions, OR
. . . . 2 onions, chopped -- 100 calories
1 1/2 teaspoons beef bouillon powder
1/4 teaspoon black pepper
1 teaspoon dried parsley
1 teaspoon dried basil
1 bay leaf
Simmer until potatoes and carrots are done.
Serve with thin toast (2 @ 80 calories) and cheese (110 calories/slice).
8 servings of about 1 cup each, as stuff cooks down.
Total calories: 1240
Calories per serving: 160
Calories per serving with 1 slice toast + 1 slice Swiss cheese: 430
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