100-Calorie Snack Cookbook

By Sally Sampson Kathy McManus

John Wiley & Sons

Copyright © 2009 John Wiley & Sons, Ltd
All right reserved.
ISBN: 978-0-470-45198-4

Chapter One

SOUPS

BORSCHT SERVES 6, ABOUT 2 CUPS PER SERVING

Even if you don’t like beets, it’s worth making borscht, the classic chilled soup, just to eye its stunning, deep pink color. Seriously though, if you are a beet detractor you probably haven’t yet had good borscht or properly cooked beets. Although they are most commonly discarded, I like to include the beet greens when making borscht; they are high in iron, folate, potassium and a variety of B vitamins.

6 cups sliced or chopped cooked beets 6 cups beet liquid 4 cups beet greens 1/2 cup plain nonfat buttermilk 1 teaspoon kosher salt Juice of 1 lemon Fresh dill leaves 1/2 cup plain low-fat yogurt, for garnish (optional)

* Place the beets and 2 cups beet liquid in a blender and blend until well chopped. Add another cup liquid and blend again. Remove half the mixture to a bowl. Add the beet greens and remaining beet liquid and puree until smooth. Remove half again and add to the bowl. Add the buttermilk, salt and lemon juice and puree again. Pour the remaining beet mixture into the bowl, cover and refrigerate until chilled, at least 2 hours and up to 3 days. Serve garnished with the dill and additional yogurt, if desired.

NUTRITION FACTS: Calories: 97; Calories from Fat: 7; Fat: 0.8g; Saturated Fat: 0g; Cholesterol: 2mg; Sodium: 554mg; Carbohydrates: 19.8g; Dietary Fiber: 3.4g; Protein: 4.6g

GINGER MELON SOUP SERVES 4, ABOUT 2 CUPS PER SERVING

Low in calories, high in fiber, water and air, melons help control your appetite by filling you up. Research shows that when water is contained in the food you eat, as opposed to being consumed alongside it, you fill up more readily, which, in turn, makes you eat less. Although I generally like to eat most melons alone (or less often, wrapped in prosciutto) I make an exception for this sweet juicy soup!

1/2 cantaloupe, peeled, seeded and chopped 1/2 honeydew melon, peeled, seeded and chopped 7/8 cup plain low-fat yogurt 11/2 tablespoons peeled, finely chopped fresh gingerroot 1 tablespoon fresh lime juice 1 teaspoon freshly grated lime zest Fresh mint leaves

* Place all the ingredients except the mint leaves in the bowl of a food processor fitted with a steel blade, and process until smooth. Transfer to a container, cover and refrigerate for at least 1 hour and up to 4. Serve garnished with the mint.

NUTRITION FACTS: Calories: 100; Calories from Fat: 10; Fat: 1.1g; Saturated Fat: 0.6g; Cholesterol: 3mg; Sodium: 69mg; Carbohydrates: 20.5g; Dietary Fiber: 1.5g; Protein: 3.9g

CHICKEN SOUP WITH LEMON ZEST AND FRESH THYME SERVES 6, ABOUT 2 CUPS PER SERVING

Grandma’s chicken soup with a twist. Literally.

1 small onion, coarsely chopped 3 carrots, halved lengthwise and thinly sliced 2 celery stalks, halved lengthwise and sliced 10 cups low-sodium chicken stock 1 bay leaf Freshly grated zest of 1/2 lemon, or more to taste 11/2 cups shredded or diced cooked chicken 1 tablespoon fresh thyme leaves

* Place the onion, carrots, celery and 1/4 cup stock in a large stockpot over medium heat and cook until the vegetables are tender, 10 to 15 minutes. Add the remaining stock and bay leaf and cook over low heat for 1 hour.

* Add the lemon zest, chicken and thyme and serve or cover and refrigerate for up to 3 days.

NUTRITION FACTS: Calories: 97; Calories from Fat: 11; Fat: 1.2g; Saturated Fat: 0g; Cholesterol: 27mg; Sodium: 165mg; Carbohydrates: 6.1g; Dietary Fiber: 1.3g; Protein: 14g

GAZPACHO SERVES 5, ABOUT 2 CUPS PER SERVING

The perfect summer cooler, gazpacho is packed with lush summer produce: cucumbers, tomatoes and bell peppers make it light, invigorating and yet substantial. Refrigerate gazpacho in small containers for a great between-meal snack or combine two portions for a heartier lunch.

2 small English cucumbers, diced 2 beefsteak or other large tomatoes, cored and diced 1 small red onion, coarsely chopped 2 garlic cloves, minced 2 red bell peppers, cored, seeded and coarsely chopped 1 tablespoon sherry or red wine vinegar 31/2 cups low-sodium tomato or V8 juice 1 cup water 1/3 cup chopped fresh dill, cilantro or basil leaves (optional) 1/4 cup feta cheese, crumbled

* Place the cucumbers, tomatoes, onion, garlic and peppers in a bowl and toss to combine. Remove half the mixture and place in the bowl of a food processor fitted with a steel blade and pulse 2 to 3 times until chopped and combined. Return to the bowl.

* Add the vinegar, tomato juice and water and stir to combine.

* Cover and refrigerate for at least 2 hours and up to overnight. Serve garnished with additional herbs, if desired, and feta.

NUTRITION FACTS: Calories: 103; Calories from Fat: 19; Fat: 2.1g; Saturated Fat: 1.2g; Cholesterol: 7mg; Sodium: 110mg; Carbohydrates: 19.4g; Dietary Fiber: 3.4g; Protein: 4.5g

NUTRITION FACTS: Calories: 92; Calories from Fat: 5; Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 10mg; Carbohydrates: 21.6g; Dietary Fiber: 4.6g; Protein: 2.8g

CILANTRO GAZPACHO SERVES 2, ABOUT 2 CUPS PER SERVING

Gazpacho for cilantro lovers! This version of gazpacho forgoes tomatoes and adds a healthy dose of cilantro, the leaf of the coriander plant. Traditionally found in Asian, Caribbean and Latin American cuisines, people either love or detest cilantro: to those who hate it, its fragrance is deemed sweaty and its flavor soapy. To the rest of us, its distinctive flavor is divine.

1 green, yellow or orange bell pepper, cored, seeded and diced 1 English cucumber, diced 2 garlic cloves, minced 1 orange, peeled, pitted and chopped 1 small bunch scallions, green and white parts or 1 small red onion, chopped 2 tablespoons chopped fresh cilantro leaves 1 cup ice cubes or water 1/2 teaspoon black pepper 1 jalapeo pepper, seeded, if desired, and finely chopped (optional)

* Place the bell pepper, cucumber, garlic, orange, scallions and cilantro in a large bowl. Transfer half the mixture to a food processor and pulse to chop. Add the ice cubes and pulse again. Return the mixture to the bowl and stir well. Add the pepper and, if desired, the jalapeo. Cover and refrigerate for at least 2 hours and up to overnight.

NUTRITION FACTS: Calories: 92; Calories from Fat: 5; Fat; 0.5g; Saturated Fat; 0g; Cholesterol: 0mg; Sodium: 10mg; Carbohydrates; 21.6g; Dietary Fiber: 4.6g; Protein: 2.8g

KEEP IN MIND

1 tablespoon mayonnaise = 90 calories 1 tablespoon honey = 58 calories 1 tablespoon real maple syrup = 52 calories 1 teaspoon olive (and almost all other) oil = 40 calories 1 teaspoon unsalted butter = 40 calories 1 tablespoon brown sugar = 35 calories 1 tablespoon white sugar = 25 calories 1 tablespoon ketchup = 15 calories 1 tablespoon soy sauce = 10 calories 1 tablespoon balsamic vinegar = 10 calories 1 teaspoon Dijon mustard = 5 calories 1 tablespoon capers = 5 calories 1 teaspoon Sriracha hot chili sauce = 5 calories 6 cornichons = 5 calories 1 teaspoon yellow mustard = 0 calories 1 tablespoon rice wine vinegar = 0 calories 1 tablespoon sherry vinegar = 0 calories 1 tablespoon red wine vinegar = 0 calories 1 teaspoon Tuong Ot Toi Viet-Nam Chili Garlic Sauce = 0 calories 1 teaspoon horseradish = 0 calories 1 teaspoon Tabasco = 0 calories 1 teaspoon Worcestershire = 0 calories

BROCCOLI SOUP WITH LEMON AND YOGURT SERVES 5, ABOUT 2 CUPS PER SERVING

Broccoli soup is so often overcooked in restaurants I never order it. However, I like almost all homemade renditions, particularly this slightly tart chilled version. Broccoli is a nutrition superstar: high in cancer-fighting antioxidants, fiber, potassium, calcium, vitamin C, lutein and zeaxanthin (good for eyes) and relatively high in protein (for a vegetable). Be sure to use the stalks and the greens, which hold lots of flavor and nutrients.

1 teaspoon olive oil 1 Spanish onion, coarsely chopped 1 celery stalk, chopped 1 small carrot, sliced 6 cups low-sodium chicken stock 1 head broccoli, including the leaves, woody stems discarded, florets and remaining stems chopped Juice and freshly grated zest of 1 lemon 1/2 cup plain low-fat yogurt Kosher salt and black pepper

* Place a 4-quart soup pot over medium heat and when it is hot, add the oil. Add the onion, celery and carrot and cook until tender, 10 to 15 minutes.

* Add the chicken stock, raise the heat to high and bring to a boil. While the soup is boiling, slowly add the broccoli florets. Return to a boil briefly. Reduce the heat to medium and cook until the broccoli is just tender, 5 to 8 minutes.

* Remove the solids and place them in a food processor or blender. Process until smooth, gradually adding the liquid. Add additional stock if the soup is too thick. Transfer to a lidded container and refrigerate until chilled, about 2 hours.

* Just prior to serving, add the lemon juice and zest and the yogurt. Add salt and pepper to taste.

NUTRITION FACTS: Calories: 96; Calories from Fat: 16; Fat: 1.8g; Saturated Fat: 0g; Cholesterol: 1mg; Sodium: 152mg; Carbohydrates: 14.1g; Dietary Fiber: 3.9g; Protein: 7.5g

TOMATO CUCUMBER SOUP WITH YOGURT SERVES 4, ABOUT 13/4 CUPS PER SERVING

I’ve been making tomato cucumber soup for over twenty years and I never tire of it: the creamy yogurt mellows the acidity of the tomato juice netting a bright, revitalizing summertime soup.

5 cups tomato or V8 juice 2 tablespoons lemon juice or red wine vinegar 2 to 3 teaspoons curry powder 1/4 cup chopped fresh Italian flat-leaf parsley leaves, plus additional for garnish 11/4 cups plain low-fat yogurt 1 English cucumber, quartered lengthwise and finely sliced

* Place everything except the cucumber in a blender and blend until smooth. Transfer to a bowl, add the cucumbers, cover and refrigerate for at least 2 hours and up to overnight. Serve garnished with additional parsley.

NUTRITION FACTS: Calorie: 90; Calories from Fat: 14; Fat: 1.6g; Saturated Fat: 0.7g; Cholesterol: 4mg; Sodium: 56mg; Carbohydrates: 15.8; Dietary Fiber: 3.1g; Protein: 5.6g

MINESTRONE SERVES 8, ABOUT 13/4 CUPS PER SERVING

A humble Italian soup composed of fresh, seasonal vegetables (not a repository for leftovers), minestrone often includes beans, pasta and meat, usually chicken or beef. In the fall and winter, minestrone is most always in my fridge, never as a starter (it’s too hearty) but rather as a main course-with salad-or an afternoon snack.

1 teaspoon olive or canola oil 1 Spanish onion, finely chopped 2 garlic cloves, pressed or finely chopped 2 celery stalks, peeled and sliced 2 carrots, peeled, quartered lengthwise and sliced 2 teaspoons dried basil 2 zucchini, quartered lengthwise and sliced 2 cups canned or fresh diced tomatoes 10 cups low-sodium chicken stock 1/2 cup white rice 1/2 cup cooked or canned dark red kidney beans, drained and rinsed 1 Parmesan cheese rind, about 5 inches Kosher salt and pepper 1/4 cup chopped fresh basil leaves

* Place a stockpot over medium heat and when it is hot, add the oil. Add the onion, garlic, celery, carrots and dried basil and cook, covered, until the vegetables are tender, 10 to 15 minutes.

* Add the zucchini, tomatoes, stock, rice, beans and Parmesan rind, raise the heat to high and bring just to a boil. Reduce the heat to low and cook, partially covered, for 2 hours.

* Transfer to a container, cover and refrigerate at least overnight and up to 2 days. Remove and discard the Parmesan cheese rind. Place the soup in a pot and gently reheat. Add salt and pepper to taste. Garnish with the fresh basil.

NUTRITION FACTS: Calories: 104, Calories from Fat: 3, Fat: 0.3g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 113mg; Carbohydrates: 18g; Dietary Fiber: 2.6g; Protein: 5.6g

MUSHROOM BARLEY SOUP SERVES 6, ABOUT 11/2 CUPS PER SERVING

Almost nut-like in flavor, barley is a grain that provides a variety of nutrients and both depth and bulk to this rich mushroom soup.

1 Spanish onion, chopped 3 garlic cloves, chopped 2 carrots, chopped 1 celery stalk, chopped 1 pound button mushrooms, halved and sliced 1/2 teaspoon dried thyme 10 cups low-sodium chicken stock 1/4 cup barley 1/2 teaspoon balsamic vinegar or fresh lemon juice 1 tablespoon fresh thyme leaves

* Place the onion, garlic, carrots, celery, mushrooms, dried thyme and 1 cup chicken stock in a large stockpot and cook, stirring occasionally, until the vegetables have softened, 15 to 20 minutes. Add the remaining chicken stock and barley and bring to a gentle boil. Reduce the heat to low and cook until the barley has softened and the soup starts to come together, about 2 hours. Set aside to cool for 20 minutes.

* Add the balsamic vinegar and thyme and stir well. Transfer to a container, cover and refrigerate at least overnight and up to 2 days.

NUTRITION FACTS: Calories: 89; Calories from Fat: 5; Fat: 0.6g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 139mg; Carbohydrates: 14.4g; Protein: 7.2g.

LENTIL SOUP WITH FRESH MINT, CILANTRO, BASIL AND YOGURT SERVES 18, ABOUT 3/4 CUP PER SERVING

Lentil soup is one of my favorite soups to make. Wonderfully nutritious (high in fiber, protein, folate and iron), I feel virtuous eating lentils but almost more importantly I love them for their endless versatility: lentils seem to go with everything. Lentil soup freezes well so make a double batch and freeze it in portion-size containers.

1 teaspoon olive oil 1 Spanish onion, chopped 2 garlic cloves, minced 2 carrots, diced 1 celery stalk, diced 1 tablespoon curry powder (hot or sweet) 2 cups brown lentils, washed and picked over for pebbles 14 cups low-sodium chicken stock 1/2 cup plain low-fat yogurt 1/4 cup chopped fresh mint leaves 1/4 cup chopped fresh cilantro leaves 1/4 cup chopped fresh basil leaves

* Place a large stockpot over medium heat and when it is hot, add the oil. Add the onion, garlic, carrots, celery and curry powder and cook until the onion is soft, about 10 minutes. Add the lentils and chicken stock and bring to a boil. Reduce the heat to low and cook, partially covered, for 2 hours. Cover and refrigerate for up to 5 days or serve, garnished with yogurt and herbs.

NUTRITION FACTS: Calories: 101; Calories from Fat: 6; Fat: 0.7g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 59mg; Carbohydrates: 15.9g; Dietary Fiber: 7.2g; Protein: 7.5g

CONGEE (EXPLODED RICE SOUP) SERVES 8, ABOUT 1 CUP PER SERVING

I had never had congee until my friend, cookbook author Adam Reid, recommended it to my daughter Lauren, who loves rice in almost any form. Congee is a traditional, thick, porridge-like Chinese soup made with rice and is way more appetizing than it sounds. At my house we call it exploded rice soup, because that’s basically what happens to the rice!

1 teaspoon canola oil 1/2 cup diced Spanish onion 1/2 cup diced carrots 1/4 cup diced celery 7/8 cup long grain rice (not parboiled) 8 cups low-sodium chicken stock 1/2 teaspoon unseasoned rice wine vinegar

ACCOMPANIMENTS (DO NOT PREPARE UNTIL CALLED FOR IN RECIPE) 1 quarter-size piece of fresh gingerroot, minced 4 scallions, including green and white parts, minced Freshly grated zest of 1 orange 1/4 cup chopped fresh cilantro or Italian flat-leaf parsley leaves 1 small jalapeo pepper, seeded, if desired, and minced (optional)

* Place a large soup pot over medium heat and when it is hot, add the oil. Add the onion, carrots and celery and cook until softened but not browned, about 10 minutes. Add the rice and chicken stock and bring to a boil. Reduce the heat to low and cook, uncovered, for 30 minutes. Add the vinegar and set aside, covered, while you prepare the accompaniments.

* Add the accompaniments just prior to serving.

NUTRITION FACTS: Calories: 103; Calories from Fat: 7; Fat: 0.8g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrates: 19.3; Dietary Fiber: 0.9g; Protein: 3.8g

(Continues…)

Excerpted from 100-Calorie Snack Cookbookby Sally Sampson Kathy McManus Copyright © 2009 by John Wiley & Sons, Ltd. Excerpted by permission.
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