BitUincaster Farming, Saturday, February 18, 1995
Tips For Better Soups
And Casseroles
LOU ANN GOOD
Lancaster Farming Staff
LEBANON (Lebanon Co.)
With soup simmering on the stove,
winter’s chill doesn’t seem as
harsh. Intersperse those soup days
with some easy-to-make
casseroles.
In addition to delicious taste, the
advantage of concocting your own
soups and casseroles is that it’s
easy to adapt to using what you
have on hand. Soups and casser
oles are not like cakes and breads
where every ingredient must be
exactly measured or it flops.
Recently, a workshop on mak
ing hearty soups and casseroles
was held at the Lebanon County
Extension Center. Alletta Schad
ler, home economist and extension
director, stirred up a bunch of dif
ferent recipes for attendees to
sample.
Time-saving techniques for
making flavorful recipes was the
focus of the workshop. Adapting
and modifying recipes to cut fat
but maintain flavor and nutrition
was also explored.
Seasoned cooks know that the
key to a rich full-bodied soup lies
in the stock. The instructions to
making the best chicken and beef
stocks are included in this article.
Make a large batch, divide and
Ircc/.c in containers, and you have
a head start whenever you want to
use the stock for a soup base.
Make sure that you allow the
broth to cool and remove the fat
that forms at the top before using.
If you like cream soups, check
out the recipe for Cream of Any
thing Soup. The recipe included in
this article has a make-ahead-dry
mix that may be kept in a glass jar
on the kitchen counter. When you
arc ready to make soup, the liquid
ingredients, vegetables and meat
can be combined with the dry mix
to make a quick and delicious
cream soup.
Pearl barley, wild rice, dried
beans, and pasta add interesting
flavor to soups and casseroles.
Cumin is a flavoring that adds taste
to soups and casseroles. Sprinkle
parmesan cheese on top of dishes
to add a punch of flavor without
the fat.
Dried beans and lentils are hail
ed as excellent sources of protein
without fat. They are being heavily
advocated in diets of those who
want to cut cholesterol and fat.
Several recipes using both canned
beans and the dried package ver
sion were given at the workshop.
These will be printed in the
upcoming issue of this paper in the
“Home On The Range” section. If
you want to learn about the com
plementary protein combinations
needed to make a complete protein
and varied ways to prepare dried
beans and lentils, make sure you
watch for the article.
Here are recipes for soups and
casseroles prepared at the work
shop. If you are hesitant to prepare
new recipes, especially lower-fat
ones, because the taste may be
bland, you needed be concerned
about these. These all received the
endorsement for great taste from
workshop attendees.
CREAM OF
ANYTHING SOUP
Quick Mix
2 cups non-fat dry milk powder
V* cup cornstarch or regular
clear-jel
3 tablespoons instant granular
chicken bouillon
2 tablespoons instant minced
onion
1 teaspoon dry mustard
I'A teaspoon dry herbs
'A teaspoon ground pepper
Combine all ingredients in a dry
one-quart container. Stir or shake
to mix. Keep covered tightly and
store at room temperature. (4
tablespoons of mix will thicken
and flavor 1 cup water).
TO MAKE SOUP:
3 cups water
% cup mix
1 to 2 cups cooked vegetables
2 to 3 slices processed cheese,
optional
Blend water and mix together.
Bring to a boil, stirring occasional
ly. Add cooked vegetables. Pour
into blender container. Blend to
texture desired. You may want to
blend this in two batches. Return to
saucepan, add cheese if desired,
and heat to serving temperature.
Add meat or fish cubes, if desired.
This recipe makes enough mix to
prepare about 12 cups cream
soup. You can vary the flavor of
granular bouillon used and
change the herb seasoning used.
Suggested blends might be McCor
mick Salad Herbs, thyme, marjor
am, parsley, or rosemary.
You can add one or several com
binations of cooked vegetables.
Suggested vegetables are broccoli,
cauliflower, carrots, asparagus,
watercress, peas, celery, or
mushrooms. Meat or tuna may be
added before or after blending.
As prepared, this is a low-fat
recipe. To make it richer, add sev
eral slices processed cheese to the
hatch after it is thickened. This
adds calcium, calories,'and salt.
If you are on a sodium restricted
diet, use 5 to 6 envelopes low
sodium bouillon powder in place
of 3 tablespoons regular granu
lated bouillon.
Note: This same mixture may be
used to make a sauce for veget
ables Combine:
1% cups water
% cup mix
2 tablespoons butter
LES HALLES
FRENCH ONION SOUP
6 cups brown beef stock
6 large yellow onions, sliced
thinly
2 tablespoons butter
1 tablespoon oil
Vi cup port wine
Vi cup diced Gruyere or Colby
cheese
. cup shredded Parmesan or
Romano and Gruyere or Colby
6 slices buttered toasted French
bread 'A -inch thick
1 tablespoon butter, melted
Saute onions in butter and oil
until limp. Cover and simmer for
IS minutes. Pour in beef stock and
simmer 30 minutes. Taste, season
if necessary. Add port wine and
simmer 30 minutes longer.
Add diced cheese to hot soup.
Ladle into individual bowls if pre
ferred. Top casserole or bowls
with toasted bread, sprinkle with
cheese, drizzle with butter. Place
in 423 degree oven for 10 minutes,
turn on broiler and heat until
browned. Serve at once.
Alleita Schadler, Lebanon County extension director, demonstrates making hearty
soups and casseroles at a recent workshop held at the extension center.
CHICKEN STOCK
3 pounds chicken pieces
4 quarts water
2 onions, peeled, quartered
4 stalks celery with tops, cut into
2-inch pieces
4 carrots, scraped and cut into
2-inch pieces
1 large bay leaf
6 sprigs fresh parsley
1 tablespoon fresh thyme
6 springs fresh dill
'A teaspoon black peppercorns
Combine chicken and water in a
large stockpot; bring to a boil,
skimming the surface to remove
excess fat and foam.
Add onions and remaining
ingredients. Return to a boil;
reduce heat, and Simmer, uncov
ered, 2 hours, skimming surface, if
necessary,.Cool.
Line a large wire-mesh strainer
with a double layer of cheesecloth;
place in large bowl. Pour stock
through strainer; reserve chicken
for other uses, and discard remain
ing solids. Cool slighdy.
Cover and refrigerate stock.
Remove and discard solidified fat
from top of stock. Refrigerate upt
to 2 days or freeze up to one month.
Yield: 2 quarts.
BEEF STOCK
5 pounds beef or veal bones
2 large carrots, quartered
2 large onions, quartered
4 stalks celery, quartered
4 quarts water, divided
3 tablespoons tomato paste
6 to 8 sprigs fresh parsley.
3 to 4 sprigs fresh thyme
4 whole cloves
A teaspoon black peppercorns
1 bay leaf
2 cloves garlic, crushed
Place bones, carrots, onions,
and celery into a large roasting
pan; bake at 300 degrees for 1
hour, turning occasionally.
Transfer mixture to a large
stockpot; discard drippings into
roasting pan. Set aside.
Add 1 quart water to roasting
pan; bring to a boil over medium
high heat, stirring to loosen pieces.
Pour into stockpot; add 3 quarts
water and remaining ingredients.
Bring to a boil; reduce heat, cover,
and simmer 2 hours.
Line a large wire-mesh strainer
with a double layer of cheesecloth;
place in a large bowl. Pour stock
through strainer, discarding solids.
Cool slightly.
Cover and refrigerate: remove
and discard solidified fat from top
of stock. Refrigerate up to 2 days
or freeze up to one month.
HAM AND TURKEY
SPAGHETTI
8-ounce package thin spaghetti,
uncooked
2 tablespoons butter
6 green onions, sliced
V/i cups sliced fresh mush
rooms
114 cups chopped, cooked ham
I'/j cups chopped, cooked turk
ey or chicken
12-ounce carton nonfat cottage
cheese
8-ounce carton reduced-fat sour
cream
2 tablespoons milk
14 teaspoon salt
14 teaspoon celery salt
% to 14 teaspoon pepper
1 cup reduced-fat sharp cheddar
cheese
Cook spaghetti according to
package directions and set aside.
Melt butter in a large skillet over
medium-high heat; add green
onions and mushrooms, and cook,
stirring constantly, until crisp
tender. Add ham and turkey; toss
gently. Set mixture aside.
Combine cottage cheese and
next S ingredients in a large bowl;
add spaghetti and meat mixture.
Toss gently. Spoon into a lightly
greased 13x9x2-inch baking dish.
Bake, uncovered, at 350 degrees
for 45 minutes. Uncover; sprinkle
with cheese. Bake 5 additional
minutes. 8 servings.
WHITE CHIU
3 whole boneless, skinless
chicken breasts, cut into 'A -inch
cubes
2 cups chopped onions
2 medium green bell peppers,
seeded, chopped
2 garlic cloves, minced
2 (IS.S-ounce) cans Great
Northern beans, drained, rinsed
14 'A -ounce chicken broth
2 (4.5-ounce) cans chopped
green chiles, drained
'A teaspoon cumin
6 (l'/i -cup) servings. Calories
300, dietary fiber 7 g, fat 5 g,
cholesterol 73 mg, sodium 730 mg.
SPICY BEAN AND
SHRIMP DINNER
1 cup uncooked orzo or rosa
marina (rice-shaped pasta)
'/j cup sliced green onions
1 garlic clove, minced
'A teaspoon dried red pepper
flakes
8-ounces fresh or frozen shelled
deveined uncooked medium
shrimp
IS.S-ounce can pinto beans,
drained, rinsed
9-ounce package frozen cut
broccoli, thawed
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried basil leaves
2 tablespoons grated paremesan
cheese
In large nonstick saucepan,
cook orzo to desired doneness as
directed on package. Drain; keep
warm.
Spray same large nonstick
saucepan with nonsdck cooking
spray. Heat over medium-high
heat until hot. Add onions, garlic,
red pepper flakes and shrimp.
Cook and stir 2 to 4 minutes or
until shrimp turns pink.
Add cooked orzo and remaining
ingredients except cheese; mix
well. Cook, uncovered, over
medium-low heat about 2 minutes,
or until thoroughly healed, stirring
occasionally. Stir in cheese. 4
(114 cups) servings.
Calories 450,10 g fat, 10 g diet
ary fiber, 90 mg cholesterol, 180
mg sodium.
CABBAGE CASSEROLE
Halupki
1 small head cabbage, chopped
1 pound ground beef or turkey
'A cup water
1 medium onion, chopped
'A cup uncooked rice
2 cups tomato sauce
1 egg, beaten, optional
'A teaspoon pepper
'A teaspoon garlic powder
Vi teaspoon salt, optional
A teaspoon oregano
'A teaspoon basil
Place chopped cabbage in a
greased baking dish. In a large
bowl, mix ground meat with the
remaining ingredients. Place meat
mixture on top of chopped cabbage
in the baking dish.
Bake uncovered at 3SO degrees
for 45-60 minutes. Check in 30
minutes and add more water or
tomato sauce if the casserole is too
dry.