Real Food for Healthy Kids by Tracey Seaman & Tanya Wenman Steel

Author:Tracey Seaman & Tanya Wenman Steel [Seaman, Tracey & Steel, Tanya Wenman]
Language: eng
Format: epub, pdf
Publisher: IB Dave's Library
Published: 2010-05-10T14:51:22+00:00

Bangers and Beans Quickie Soup

If you don’t want to add spicy sausage, use any type of mild, fully cooked sausage, chopped smoked ham, diced and thinly sliced prosciutto, or chopped cooked bacon in the soup. You can garnish the soup with Basil Oil (page 221), fresh Parmesan cheese, or a dab of plain yogurt with a bit of chopped fresh fl at-leaf parsley.

2 tablespoons extra-virgin olive oil

Prep: 5 minutes

1 onion, fi nely diced

Cooking: 25 minutes

8 ounces (about 2 large) chicken andouille sausages (or any other fully Speed Limit: 30 mpr

cooked sausage), thinly sliced or fi nely diced

1 medium potato (about 5 ounces), peeled and fi nely diced

Makes 2 quarts

Two 15-ounce cans cannellini beans or small white beans One 14-ounce can low-sodium chicken broth

per cup:

1 1/

212 calories, 9g fat

2 cups fi ltered water

1 cup Quick Skillet Tomato Sauce (page 213) or other marinara sauce (2g saturated),

2 teaspoons fi nely chopped fresh rosemary or 1 teaspoon dried rosemary, 22g carbohydrates,

crumbled

5g fi ber, 9g protein

Freshly ground black pepper

1. Heat the oil in a large, deep saucepan over medium heat. Add the onion and cook, stirring, until softened, about 5 minutes. Add the sausage and potato and cook over medium-high heat, stirring often, until lightly browned, about 4 minutes. Stir in the beans, broth, water, marinara, and rosemary and bring to a boil. Reduce the heat and simmer until the soup is thickened slightly, about 15 minutes.

2. Transfer 11⁄2 cups of the soup to a blender and puree until smooth (or use an immersion blender to partially puree to thicken). Stir back into the soup in the pot. Season to taste with pepper and serve.

166 Real Food for Healthy Kids

Mellow Yellow Split Pea Soup

This golden soup is warm, thick, and inviting—your kiddies will gobble it up. Make the soup with or without ham (see the variation). 1 tablespoon extra-virgin olive oil

1 large onion, fi nely diced

2 large garlic cloves, smashed, peeled, and minced

1 pound (about 2 1/2 cups) yellow split peas, picked over and rinsed Prep: 5 minutes

2 quarts (8 cups) fi ltered water

Cooking: 13/4 hours

2 cups clear vegetable broth or additional water

2 carrots, peeled and chopped

Makes a generous 2 quarts

1 large celery rib, halved lengthwise and thinly sliced Kosher salt and freshly ground black pepper

per 1-cup serving:

255 calories, 2g fat

1. Heat the oil in a large 4-quart saucepan over medium heat. Add the onion (0g saturated),

and garlic and cook, stirring often, until softened, about 4 minutes. Add the 43g carbohydrates,

split peas, water, and broth and bring to a boil. Reduce the heat and simmer 1g fi ber, 16g protein

uncovered, stirring occasionally, for 30 minutes.

2. Add the carrots and celery, cover, and continue simmering, stirring occasionally, until the peas are broken down, 45 minutes to 1 hour longer. Add additional water as desired if the soup becomes too thick. (Be sure to watch and stir often toward the end of cooking to prevent the soup from sticking to the pan and burning.) Season with about 1 teaspoon each salt and pepper. Mellow Yellow Split

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