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Insert the hand blender and process for an additional 30 to 40
seconds. Remove charger handle from hand blender. Serve hot.
Garnish with chopped fresh parsley if desired.
Nutritional information per serving (made with evaporated fat free milk):
Calories 54 (29% from fat) • carb. 6g • pro. 3g • fat 2g • sat. fat 0g •
chol. 1mg • sod. 420mg • calc. 67mg • fiber 1g
PROVENÇAL WHITE BEAN SOUP
This hearty yet healthy soup can be ready to serve in about
30 minutes.
Makes 10 cups
1 tablespoon “light” flavored olive oil
1 cup chopped onions
1/2 cup chopped carrots
1/2 cup chopped celery
4 cloves garlic, peeled
1 teaspoon herbs de Provence (may substitute dry thyme)
1 bay leaf
6 cups drained cooked white beans
(may use canned – rinse and drain)
4 cups low-sodium, low-fat chicken or vegetable stock
1 cup water
1 teaspoon kosher salt
1/2 teaspoon freshly ground white pepper
In a Cuisinart
®
3-3/4 quart Saucepan, heat the oil over medium heat
and cook the onions, carrots, and celery until softened, but not
browned, about 6 to 8 minutes.
Stir in the herbs de Provence and bay leaf; cook for 1 minute. Add
stock, water and drained beans. Bring to a boil, then reduce heat
and simmer, partially covered, for 20 minutes. Turn off heat; remove
bay leaf and discard. Insert the hand blender fitted with the metal
blending blade into the saucepan. Turn the hand blender ON, and
using a gentle up-and-down motion, blend until smooth and creamy,
about 1 to 1-1/2 minutes. Remove charger handle from hand blender.
Season with salt and pepper.
Serve the soup hot. Soup may be garnished with a sprinkling of
chopped fresh parsley and diced cooked bacon or ham.
Nutritional analysis per serving (without garnish):
Calories 182 (9% from fat) • carb 30g • pro. 12g • fat 2g •
sat. fat 0g • chol. 0mg • sod. 221mg • calc. 111mg • fiber 7g
FAST & FRESH APPLESAUCE
One pan, no fuss applesauce – make it as you like it, chunky or smooth.
Makes 3 cups
2 pounds apples (your favorite, Red Delicious not
recommended), peeled, cored and cut into eighths
1/4 cup water
1 tablespoon fresh lemon juice
Combine all ingredients in a Cuisinart
®
2-quart Saucepan. Bring to a
boil over high heat, then reduce heat to low, cover and simmer until
apples are fork tender, 12 to 15 minutes. Remove from heat and let
sit 5 minutes, still covered. Uncover and insert hand blender fitted
with the metal blending blade. Process using a gentle up-and down
motion until desired consistency is reached, using less time for a
chunkier sauce, about 20 to 60 seconds. Remove the charger handle
from the hand blender. Serve applesauce warm or chilled. Keeps
covered and refrigerated for 3 days.
Nutritional analysis per serving (1/2 cup):
Calories 81 (5% from fat) • carb. 21g • pro. 0g • fat 1g •
sat. fat 0g • chol. 0mg • sod 2mg • calc. 8mg • fiber 4g
Variations: Cinnamon Applesauce: add a cinnamon stick when
cooking the apples. Remove before processing.
Cranberry Applesauce: Substitute cranberry or cranapple juice for
the water and add 1/3 to 1/2 cup dried cranberries to the apples
before cooking.
CSB-44N IB-4130 8/4/03 7:10 PM Page 14