Recipe for Week of January
7, 2002
Toasty Oatmeal Vegetable Soup (Makes 6 servings.)
Ingredients:
- 1 cup rolled oats (not quick-cooking or instant)
- 1 Tbsp. canola oil
- 1 large onion, chopped
- 1-3 cloves of garlic (to taste), finely minced
- 1 large tomato, seeded and chopped
- 1 carrot, diagonally cut into 1/4-inch slices
- 6 cups fat-free, reduced-sodium chicken or vegetable broth
- 1/2 cup finely chopped fresh parsley
- Salt and freshly ground black pepper, to taste
Preparation Instructions:
In large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned about 3-5 minutes. (Oatmeal can burn easily, so watch carefully.) Transfer oatmeal to small bowl and set aside.
In large, non-stick 4-quart pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, sauté onion until softened and pale gold. Add garlic and continue sautéing a few minutes more. Do not allow onion or garlic to burn.
Add vegetables and broth. Raise heat to high and bring soup to boil. Immediately reduce heat to gentle simmer and cook about 10 minutes. Add oatmeal and simmer about 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste. Serve immediately.
Per serving: 101 calories, 3 g. fat (less than 1 g. saturated fat), 14
g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 590 mg. sodium.
Recipe Available at: American Institute For Cancer Research