Lite-French Onion Soup

1 Tbsp olive oil
2 1/2 lb medium onions, thinly sliced
1/2 c fat-free milk
2 tsp sugar
5 c fat-free, reduced sodium beef broth
1 tsp chopped fresh thyme
1 bay leaf
1/4 tsp freshly ground black pepper
4 slices (1 oz each) French bread, toasted
4 slices (2/3 oz each) reduced-fat Swiss cheese





1. HEAT the oil in a large saucepan over medium heat. Add the onions and sugar, and cook, stirring occasionally,for 48 to 50 minutes, or until very soft and golden.


2. STIR in the broth, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce to a simmer and cook, uncovered, for 30 minutes. Remove the bay leaf.


3. PREHEAT the broiler. Place the bread slices on a baking sheet and top each with 1 slice of cheese. Broil for 1 1/2 minutes, or until the cheese melts and browns slightly.


4. DIVIDE the soup among 4 bowls and top each with 1 cheese toast.

Miso Soup

This Asian soup is said to have natural healing qualities, especially if you have a cold. The ginger and soybean are excellent nutrients regardless of your health.

Ingredients
1 tsp. soybean oil
2 cloves garlic, mashed
2 green onions, sliced with tops
1 tsp. fresh gingerroot, grated
1/2 C. carrots, thinly sliced
1 C. mushroom, thinly sliced
2 Tbs. miso (in ethnic foods section or Asian market)
1 Tbs. dry sherry
4 C. water

Directions
Heat oil in medium saucepan over medium heat. Add garlic and onions and sauté until soft. Add fresh gingerroot, carrots and mushrooms. Cook and additional 5-10 minutes or until vegetables are crisp-tender. Dissolve miso in 1/4-C. water and add to vegetables. Add remaining water and sherry and heat through

Hot and Spicy Shrimp Soup with Lemon Grass

A very simple soup that gives off a complex aroma and flavor. One taste of these prawns in the spicy and sour broth will send your taste buds to the tropics.

Ingredients
1 lb. tiger prawns with shell
4 C. chicken stock
3 stalks lemon grass
3 Tbs. fish sauce
1/4 C. lime juice
2 Tbs. chopped green onion
10 kaffir lime leaves, torn in half
1 C. straw mushrooms
1 Tbs. chopped fresh cilantro
4 red chili peppers, seeded and chopped
2 green onions, chopped

Directions
Shell and devein the prawns, reserving the shells. Rinse the shells and place them in a large saucepan with the chicken stock. Bruise the lemon grass stalks, and add them to the broth along with half of the lime leaves. Bring to a boil, then reduce heat to low, and simmer gently until the lemon grass changes color, and the stock becomes fragrant, about 5 minutes. Strain the stock and return to the saucepan. Discard the solids. Return the stock to a simmer, and add the mushrooms and prawns. Cook until the prawns are pink. Stir in the fish sauce, lime juice, 2 Tbs. green onion, cilantro, red chilies, and remaining lime leaves. Taste, and adjust seasoning if necessary. The soup should be sour, salty, spicy and hot. Garnish with remaining green onions.

Chinese New Year- Hot and Sour Soup

Ingredients
6 med. dried black mushrooms
¼ lb. pork bones loin
½ tsp. cornstarch
½ tsp. salt
½ tsp. soy sauce
4-6 oz. bean curd
4 C. chicken broth
3 Tbs. white vinegar
1 Tbs. soy sauce
1 tsp. salt
½ C. shredded canned bamboo shoots
2 Tbs. cornstarch
2 Tbs. cold water
¼ tsp. white pepper
2 eggs, slightly beaten
2 Tbs. green onions, chopped
2 tsp. red pepper sauce
½ tsp. sesame oil

Directions
Remove and discard stems; cut caps into thin slices. Trim fat from pork; shred. Toss pork, ½ t. cornstarch, ½ tsp. salt, and ½ tsp. soy sauce in glass or plastic bowl. Cover and refrigerate 15 minutes. Cut bean curd into pieces, 1 ½ X ¼ inch. Heat chicken broth, vinegar, 1 Tbs. soy sauce and 1 tsp. salt to boiling in 3 qt. saucepan. Stir in bamboo shoots, mushrooms, pork and bean curd. Heat to boiling; reduce heat. Cover and simmer 5 minutes. Mix 2 Tbs. cornstarch, the water and white pepper; stir into soup. Heat to boiling, stirring constantly. Pour egg slowly into soup, stirring constantly until egg forms shreds. Stir in green onions, pepper sauce and sesame oil.

Meatball Soup

Seasoned meatballs simmered in tomato and bay leaf with rice


Ingredients
2 lbs. ground beef
Medium onion, diced
1/2 tsp. oregano or to taste
½ clove fresh garlic, minced
Small bunch of cilantro, diced
Salt and pepper to taste
1 whole bay leaf
2 16 oz. cans of beef broth with 4 cans of water
1 16 oz. can of tomato, diced or 3 whole tomatoes, diced
2 C. regular rice or 2 C. instant rice pre-cooked

Directions
Take the raw meat and blend in the onion, oregano, salt, and pepper to taste. Form 24 to 30 meatballs. Brown the meat in the minced garlic. In a 4-qt. cooking pot, add the broth, water, tomatoes and the bay leaf. Add the cooked meat balls and bring to boil then reduce the temp to low heat covered for 60 minutes remove the bay leaf add the rice and cook according to the time on the package (if using instant rice add and simmer for 10 minutes). Serve with flour tortillas or cheese crisp

Meatball and Tortellini Soup

Ingredients
4 C. chicken stock, low sodium
1/2 C. onion, chopped
1/2 C. sweet bell pepper,(red, green and yellow), chopped
1 C. celery, chopped
3 cloves garlic, chopped
2 C. zucchini, diced
1 Tbs. fresh basil, chopped
1 Tbs. fresh oregano, chopped
1/2 C. Italian parsley, chopped
2 C. canned tomatoes,chopped and undrained
1 lb. frozen mini meatballs
2 tsp. season salt
1 8-oz. pkg. 3-cheese tortellini
2 Tbs. grated parmesan

Directions
Place all ingredients except meatballs, tortellini and Parmesan, in a large pot. On high heat, bring to boil, about 10 minutes. Add tortellini and meatballs and turn heat down to medium and simmer for about 10-12 minutes or until pasta and veggies are tender. Take off heat. Gently stir in 2 Tbs. parmesan cheese. Serve garnished with slices of pepperoni and fresh grated Parmesan cheese, and garlic bread.

Mushroom Meatball Soup

Ingredients
2 10 3/4 oz. each cans condensed cream of mushroom soup undiluted
2 2/3 C. milk
1/2 tsp. dried oregano
1/8-1/4 tsp. pepper
1 12 oz. pkg. frozen cooked Italian meatballs, thawed
1 4 1/2 oz. jar sliced mushrooms drained

Directions
In a large saucepan, whisk the soup, milk, oregano and pepper until blended. Add the meatballs and mushrooms. Cover and cook until heated through.

Yield: 6 servings

Quick Vegetables Pasta Soup

This is an excellent recipe to use up leftover broth from a roast – it makes it extra-flavorful.

Ingredients
1 quart beef broth (left from the roast combined with water or add canned broth if necessary)
1 C. tomato sauce
1/2 C. minced onion
1 C. cabbage
2 C. mixed vegetables of your choice
1/2 tsp. dried basil, thyme or oregano (or mixed)
1/8 tsp. pepper
1/4 C. uncooked small pasta shells or noodles
1 C. leftover shredded or cubed roast beef

Directions
In a large pan bring everything but the pasta or noodles to a boil. Add pasta and simmer 10 minutes or until tender. Add meat and heat through. This is good with garlic bread. This can easily be put in a crockpot on low around lunch time and be ready by supper. Save the noodles or pasta out until the last 1/2 hour.

Egg Drop Vegetables Soup

The easy Chinese soup with the addition of mixed veggies

Ingredients
3 Tbs. corn starch
6 Tbs. cold water
6 C. of chicken broth
1 C. of frozen mixed vegetables
1/8 tsp. white pepper
1/4 tsp. salt
3 eggs
2 Tbs. chopped chives

Directions
Mix the corn starch and cold water together to make a slurry and set aside. Bring chicken broth to a slow boil. Add mixed vegetables and simmer for five minutes. Add the pepper and salt. Beat the eggs and let drop into the boiling broth. Cook for five minutes or till the eggs are done. Add the corn starch slurry and cook till thickened. Add chives and remove from heat.
Can substitube with canned corn.

Hot Summer Pasta Soup

Fresh vegetables and herbs combine to make this pasta soup a savory sensation.

Ingredients
5 C. vegetable broth
2 lbs. tomatoes, diced
2 zucchini, sliced, quartered
4 scallions, sliced
2 C. white beans, cooked, drained
1/4 C. fresh parsley, chopped
3 C. pasta, cooked, drained
8 fresh basil leaves, chopped

Directions
Combine broth, tomatoes, zucchini and scallions and large soup pot. Simmer 10 minutes, covered, until zucchini is tender-crisp. Add beans and parsley; salt and pepper to taste. Remove from heat and let stand, covered, for 1 hour. Just before serving, add cooked pasta. Serve warm.

Lasagna on Skillet

This is a unique way to make lasagna! The whole thing cooks in one skillet, which makes for easy clean up!

Ingredients
1 lb. ground beef
1 envelope dry spaghetti sauce mix
1 lb. cream style cottage cheese
3 C. medium noodles (uncooked)
1 tsp. salt
1 16 oz. can tomatoes
1 C. water
1 8 oz. pkg. shredded Mozzarella cheese

Directions
Lightly brown ground beef in skillet. Sprinkle half the spaghetti sauce mix over meat. Spread cottage cheese in layers over meat and arrange uncooked noodles for next layer. Sprinkle with remaining spaghetti sauce mix and salt. Add tomatoes with liquid and water, being sure all is moistened. Cover with tight fitting lid and continue cooking slowly for 30-35 minutes. Sprinkle cheese over top and cover and let stand for 10-15 minutes before serving.

Yield: 8 servings

Note: If ground beef has fat after browning, pour it off before beginning recipe

Cream Corn Soup

Made with homemade chicken broth, this is a "thin" soup, designed to take the place of a beverage at the dinner table.
You can thicken it by mixing in two eggs or two egg whites before serving.
Ingredients: 5 - 6 cups chicken stock
1 can creamed corn4 ounces chicken meat (optional)*
1 chopped green onion**Salt - to taste***

Directions: Prepare chicken stock. If not using the stock immediately, let cool, and then store in a plastic container in the refrigerator or the freezer. Bring stock to a boil.
Add 4 tablespoons of water to the chicken meat (if it is being used) and mix well. Stir the creamed corn and chicken meat into the soup.
You will know the chicken is cooked when the meat turns white. Add salt to taste and bring the soup to a boil again.
Remove the soup from the heat, and add green onions. If desired, add 2 eggs or egg whites.
Variations: * You can substitute other meat, such as ham. **If you are preparing the soup for someone who is ill, try adding a couple of slices of ginger.
Among its many benefits, ginger is believed to be helpful in treating colds and flue.
***For added flavor, drizzle with sesame oil just before serving.

Beef Noodles Soup

1 pound cubed beef stew meat
1 cup chopped onion
1 cup chopped celery
1/4 cup beef bouillon granules
1/4 teaspoon dried parsley
1 pinch ground black pepper
1 cup chopped carrots
5 3/4 cups water
2 1/2 cups frozen egg noodles


Cooking Directions
In a large saucepan over medium high heat, saute the stew meat, onion and celery for 5 minutes, or until meat is browned on all sides.
Stir in the bouillon, parsley, ground black pepper, carrots, water and egg noodles. Bring to a boil, reduce heat to low and simmer for 30 minutes.
Yield: 6 servings



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Miso Soup

Ingredients,
2 1/4 cups water
2 ounces firm tofu, cut into 1/4 inch cubes
1 tablespoon light miso paste
2 teaspoons barley miso paste
1/2 cup fresh spinach, washed and chopped
1 green onion, thinly sliced


Cooking Directions
In a medium saucepan, bring the water to a boil.
Ladle out about 1/2 cup of the boiling water, and reserve. Add tofu.
Reduce the heat to medium, cover, and cook for 1 to 2 minutes.
Add spinach or bok choy; simmer about 1 to 2 minutes, or until the greens are tender. Remove soup from heat.
Blend white miso and barley miso into reserved hot water. Stir into soup.
Ladle into bowls, and garnish with scallion.
Serve immediately.
Yield: 3 servings

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Corn and Lobster Chowder

Ingredients:
2 (10 ounce) frozen uncooked lobster tails, thawed, or 1 pound freshly cooked lobster meat, cut into bite-size pieces
8 cups frozen yellow corn kernels, thawed
3 cups low-salt chicken broth
8 bacon slices, chopped
2 cups chopped onions
3/4 cup peeled finely diced carrots
2/3 cup finely diced celery
1/4 teaspoon cayenne pepper
3 cups bottled clam juice
1 1/2 cups whipping cream
6 tablespoons sour cream
2 tablespoons butter
3 tablespoons chopped fresh chives

Directions;

If using thawed frozen lobster tails, cook in pot of boiling water until almost cooked through, about 6 minutes. Drain. Cool. Using kitchen shears, cut lobster shells open. Remove lobster meat; cut into bite-size pieces. Discard shells.
Puree 4 cups corn with 1 1/4 cups broth in processor until almost smooth.
Saute bacon in large pot over medium heat until crisp, about 5 minutes. Transfer bacon to paper towels. Pour off and discard all but 3 tablespoons drippings from pot. Add onions to pot; saute until light golden, about 5 minutes. Add remaining 4 cups corn; saute 3 minutes. Add carrots, celery, and cayenne; saute until vegetables soften slightly, about 5 minutes. Add clam juice and 1 3/4 cups broth; simmer 10 minutes. Stir in corn puree and whipping cream; simmer 5 minutes. Season with salt and pepper. (Lobster, bacon, and soup can be prepared 1 day ahead. Cover and chill lobster and bacon separately. Cool soup slightly; chill uncovered until cold, then cover and keep chilled. Bring bacon to room temperature and bring soup to simmer before continuing.) Remove soup from heat; stir in sour cream.
Melt butter in medium nonstick skillet over medium heat. Add lobster meat and saute just until heated through, about 2 minutes. Ladle soup into bowls. Garnish each serving with lobster pieces, bacon, and chives and serve.
Yield: 8 servings

Egg Drop Soup

Ingredients:
2 eggs, beaten
1/2 tbsp sesame oil
5 tbsp wood ears, soaked 2 cups (500 ml) chicken broth 2 oz (50 g)
hearts of Chinese cabbages
3/4 tsp salt, or to taste
2 1/2 tbsp vegetable oil
1/4 tsp MSG (optional)

Directions:
Wash and slice the wood ears and cabbage hearts.
Heat 2 1/2 tbsp of the vegetable oil in a wok. Add the eggs and fry until browned on both sides.
Remove and cut into small pieces. Set aside.
Pour the broth/stock into the wok and add the salt, wood ears, cabbage hearts, eggs, and MSG (optional).
Bring to a boil and let boil 1 minute. Sprinkle with the 1/2 tbsp sesame oil, and serve.

More great recipes are available in Nicholas Zhou's cookbook "Real and Healthy Chinese Cooking" with 530+ authentic and healthy Chinese recipes

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