Joy Bauer's Food Cures Part 39

You're probably thinking that veggies and oatmeal are one strange combination! But I promise, this hearty soup is easy to make and one of my most favorite (and filling!) low-calorie recipes. For less than 100 calories, you'll get plenty of high-quality carbohydrate, fiber, and folate. Plus, you'll have lots of leftovers for the next few days.

Makes 10 servings, 1 cup each

1.

bag (16 ounces) frozen broccoli florets

1.

bag (16 ounces) frozen cauliflower florets

1.

bag (16 ounces) fresh baby carrots

1.

zucchini, peeled and chopped .

chopped medium onion

6.

cups low-fat, reduced-sodium chicken broth Salt or salt subst.i.tute Ground black pepper

1.

cup traditional oatmeal (not quick-cooking)

1. In a large pot over medium-high heat, combine the broccoli, cauliflower, carrots, zucchini, onion, broth, and salt (or salt subst.i.tute) and pepper to taste. Cover and bring to a boil. Reduce the heat and simmer, stirring occasionally, 1 hour.

2. Add the oatmeal and mix thoroughly. Simmer, stirring occasionally, 40 minutes longer. With an immersion blender or in a food processor or blender, puree the soup. Serve hot.

PER SERVING.

86 calories, 6 g protein, 16 g carbohydrate, 0 g fat, 0 mg cholesterol, 386 mg sodium, 4 g fiber WHOLE WHEAT PENNE.

WITH SEA Ba.s.s AND PEA SAUCE.

This meal tastes as decadent as it sounds...but it is low in calories and simple to prepare. If you prefer, subst.i.tute shrimp or wild salmon for the sea ba.s.s.

Makes 8 servings (1 to 2 cups per serving)

1.

package (16 ounces) whole wheat penne (or other preferred shape)

4.

tablespoons extra-virgin olive oil .

medium onion, chopped

2.

cups fresh or thawed frozen peas

2.

cups low-sodium vegetable broth, Salt Ground black pepper .

pound sea ba.s.s, cut into dice

4.

plum tomatoes, peeled, seeded, and diced

1.

teaspoon chopped fresh parsley

1. Cook the pasta in a large pot of boiling water 8 minutes, until al dente. Drain and keep warm.

2. Meanwhile, in a saucepan, heat 1 tablespoon oil over medium-low heat. Add the onion and cook about 3 minutes, until softened. Add the peas and broth, and bring the mixture to boil. Simmer for 5 minutes. Working in two batches, transfer the broth mixture to a blender or food processor, and puree. Return to the saucepan, and season with salt and pepper to taste, and keep warm.

3. Heat the remaining 3 tablespoons oil in a large skillet over moderate heat. Add the sea ba.s.s and cook, stirring, 2 minutes, until almost cooked through. With a slotted spoon, transfer sea ba.s.s to a bowl. Add the tomatoes to the skillet and cook for 5 minutes. Return the sea ba.s.s to the skillet, and season with salt and pepper to taste. Add the cooked pasta and toss to coat.

4. To serve, ladle some of the warm pea sauce into each serving dish and mound some of the sea ba.s.s and pasta on top. Garnish with parsley.

PER SERVING.

359 calories, 18 g protein, 51 g carbohydrate, 9 g fat (1 g saturated), 17 mg cholesterol, 520 mg sodium, 8 g fiber CHOPPED CHICKEN SALAD.

WITH APPLES AND WALNUTS.

This salad is delicious, and provides generous amounts of protein, high-quality carbs, soluble fiber, and 80 percent of your daily requirement for folate.

Makes 1 serving

1.

to 2 cups chopped romaine lettuce

4.