Rockport Fish Chowder

2 Tbsp vegetable oil

1/4 C onion, coarsely chopped

1/2 C celery, coarsely chopped

1 C carrots, sliced

2 C potatoes, raw, peeled, cubed

1/4 tsp thyme

1/2 tsp paprika

2 C bottled clam juice

8 whole peppercorns

1 bay leaf

1 lb fresh or frozen (and thawed) cod

or haddock fillets, cut into

3/4–inch cubes

1/4 C flour

3 C lowfat milk

1 Tbsp fresh parsley, chopped

1. Heat oil in large saucepan. Add onion and celery, and sauté for

about 3 minutes.

2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap

peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil,

reduce heat, and simmer for 15 minutes, then add fish and simmer

for an added 15 minutes, or until fish flakes easily and is opaque.

3. Remove fish and vegetables. Break fish into chunks. Bring broth to

boil and continue boiling until volume is reduced to 1 cup. Remove

bay leaf and peppercorns.

4. Shake flour and 1/2 cup lowfat milk in container with tight-fitting

lid until smooth. Add to broth in saucepan, along with remaining

milk. Cook over medium heat, stirring constantly, until mixture

boils and is thickened.

5. Return vegetables and fish chunks to stock and heat thoroughly.

Serve hot, sprinkled with chopped parsley.

Serve this chowder as an appetizer or meal in itself—and eat like an admiral

on a health cruise.

Yield: 8 servings

Serving size: 1 cup

Each serving provides:

Calories: 186

Total fat: 6 g

Saturated fat: 1 g

Cholesterol: 34 mg

Sodium: 302 mg

Total fiber: 2 g

Protein: 15 g

Carbohydrates: 18 g

Potassium: 602 mg

Pupusas Revueltas

1 lb chicken breast, ground

1 Tbsp vegetable oil

1/2 lb lowfat mozzarella cheese, grated

1/2 small onion, finely diced

1 clove garlic, minced

1 medium green pepper,

seeded, minced

1 small tomato, finely chopped

1/2 tsp salt

5 C instant corn flour (masa harina)

6 C water

1. In nonstick skillet, sauté chicken in oil over low heat until it turns

white. Stir chicken constantly to keep it from sticking.

2. Add onion, garlic, green pepper, and tomato. Cook chicken mixture

through. Remove skillet from stove and let mixture cool in refrigerator.

3. Meanwhile, place flour in large mixing bowl and stir in enough

water to make stiff, tortilla-like dough.

4. When chicken mixture has cooled,

mix in cheese.

5. Divide dough into 24 portions. With

your hands, roll dough into balls and

flatten each into 1/2–inch thick circle.

Put spoonful of chicken mixture in

middle of each circle of dough and

bring edges to center. Flatten ball of

dough again until it is 1/2–inch thick.

6. In very hot iron skillet, cook pupusas

on each side until golden brown.

Serve hot.

Yield: 12 servings

Serving size: 2 pupusas

Each serving provides:

Calories: 290

Total fat: 7 g

Saturated fat: 3 g

Cholesterol: 33 mg

Sodium: 223 mg

Total fiber: 5 g

Protein: 14 g

Carbohydrates: 38 g

Potassium: 272 mg

_SERVING TIP

Try this dish with

Curtido Salvadoreño.Ground chicken and lowfat cheese help keep down the fat and calories in this tasty dish.

Minestrone Soup

1/4 C olive oil

1 clove garlic, minced (or 1/8 tsp powder)

11/3 C onion, coarsely chopped

11/2 C celery with leaves,

coarsely chopped

1 can (6 oz) tomato paste

1 Tbsp fresh parsley, chopped

1 C carrots, sliced, fresh or frozen

4 3/4 C cabbage, shredded

1 can (1 lb) tomatoes, cut up

1 C canned red kidney beans, drained, rinsed

11/2 C frozen peas

11/2 C fresh green beans

dash hot sauce

11 C water

2 C spaghetti, uncooked, broken

1. Heat oil in 4-quart saucepan. Add

garlic, onion, and celery, and sauté

for about 5 minutes.

2. Add all remaining ingredients except

spaghetti. Stir until ingredients are

well mixed.

3. Bring to boil and reduce heat, cover,

and simmer for about 45 minutes or

until vegetables are tender.

4. Add uncooked spaghetti and simmer for only 2–3 minutes.

This cholesterol-free version of the classic Italian soup is brimming with

fiber-rich beans, peas, and carrots.

Yield: 16 servings

Serving Size: 1 cup

Each serving provides:

Calories: 112

Total fat: 4 g

Saturated fat: 0 g

Cholesterol: 0 mg

Sodium: 202 mg

Total fiber: 4 g

Protein: 4 g

Carbohydrates: 17 g

Potassium: 393 mg

Mexican Pozole

2 lb lean beef, cubed*

1 Tbsp olive oil

1 large onion, chopped

1 clove garlic, finely chopped

1/4 tsp salt

1/8 tsp pepper

1/4 C cilantro

1 can (15 oz) stewed tomatoes

2 oz tomato paste

1 can (1 lb 13 oz) hominy

*Skinless, boneless chicken breasts can be used instead of beef cubes.

1. In large pot, heat oil, then sauté beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover

meat. Cover pot and cook over low heat until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for about

20 minutes.

4. Add hominy and continue cooking

over low heat for another 15 minutes,

stirring occasionally. If too thick,

add water for desired consistency.

Try a change of taste with this hearty Mexican soup.

Yield: 10 servings

Serving size: 1 cup

Each serving provides:

Calories: 253

Total fat: 10 g

Saturated fat: 3 g

Cholesterol: 52 mg

Sodium: 425 mg

Total fiber: 4 g

Protein: 22 g

Carbohydrates: 19 g

Potassium: 485 mg

Meatball Soup

1/2 lb ground chicken

1/2 lb ground lean beef

10 C water

1 Tbsp annato (also called achiote), optional, for coloring

1 bay leaf

1 small onion, chopped

1/2 C green pepper, chopped

1 tsp mint

2 small tomatoes, chopped

1/2 tsp oregano

4 Tbsp instant corn flour

1/2 tsp black pepper

2 cloves garlic, minced

1/2 tsp salt

2 medium carrots, chopped

2 C cabbage, chopped

2 celery stalks, chopped

1 package (10 oz) frozen corn

2 medium zucchini, chopped

1 medium chayote, chopped (added zucchini can be used instead)

1/2 C cilantro, minced

1. In large pot, combine water, annato, bay leaf, half of onion, green

pepper, and 1/2 teaspoon of mint. Bring to boil.

2. In bowl, combine chicken, beef, other half of onion, tomato,

oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch

meatballs. Place meatballs in boiling water and lower heat. Cook

over low heat for 30–45 minutes.

3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25

minutes. Add corn and zucchini. Cook for another 5 minutes.

Garnish with cilantro and rest of mint.

A P P E T I Z E R S and SOUP S

This soup beefs up the health by using chicken with lean beef to lower the fat.

Yield: 8 servings

Serving size: 11/4 cups

Each serving provides:

Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Total fiber: 4 g

Protein: 13 g

Carbohydrates: 17 g

Potassium: 461 mg

Homemade Turkey Soup

6 lb turkey breast with bones

(with at least 2 C meat)

2 medium onions

3 stalks celery

1 tsp dried thyme

1/2 tsp dried rosemary

1/2 tsp dried sage

1 tsp dried basil

1/2 tsp dried marjoram

1/2 tsp dried tarragon

1/2 tsp salt

to taste black pepper

1/2 lb Italian pastina or pasta

1. Place turkey breast in large 6-quart pot.

Cover with water until at least threequarters

full.

2. Peel onions, cut into large pieces, and

add to pot. Wash celery stalks, slice,

and add to pot.

3. Simmer covered for about 21/2 hours.

4. Remove carcass from pot. Divide soup into smaller, shallower

containers for quick cooling in refrigerator.

5. After cooling, skim off fat.

6. While soup cools, remove remaining meat from turkey carcass.

Cut into pieces.

7. Add turkey meat to skimmed soup, along with herbs and spices.

8. Bring to boil and add pastina. Continue cooking on low boil for

about 20 minutes, until pastina is done. Serve at once or refrigerate

for later reheating.

This popular soup uses a "quick cool down" that lets you skim the fat right off the

top—making it even healthier.

Yield: 16 servings

(about 4 quarts of soup)

Serving size: 1 cup

Each serving provides:

Calories: 201

Total fat: 2 g

Saturated fat: 1 g

Cholesterol: 101 mg

Sodium: 141 mg

Total fiber: 1 g

Protein: 33 g

Carbohydrates: 11 g

Potassium: 344 mg

Gazpacho

3 medium tomatoes, peeled,

chopped

1/2 C cucumber, seeded, chopped

1/2 C green pepper, chopped

2 green onions, sliced

2 C low-sodium vegetable juice cocktail

1 Tbsp lemon juice

1/2 tsp basil, dried

1/4 tsp hot pepper sauce

1 clove garlic, minced

1. In large mixing bowl, combine all

ingredients.

2. Cover and chill in the refrigerator for

several hours.

 P P E T I Z E R S and SOUP S

This chilled tomato soup is a classic—and chock full of healthy garden-fresh

vegetables.

Yield: 4 servings

Serving size: 11/4 cups

Each serving provides:

Calories: 52

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 41 mg

Total fiber: 2 g

Protein: 2 g

Carbohydrates: 12 g

Potassium: 514 mg