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3 tablespoons all-
purpose flour
1
⁄4 cup vegetable oil
1
⁄
2 cup chopped onion
1
⁄2 cup chopped green
pepper
1 clove garlic, chopped
1
⁄2 teaspoon sugar
1
⁄2 teaspoon salt
1
⁄4 teaspoon thyme
1
⁄4 teaspoon dried
oregano
1
⁄8 teaspoon cayenne
pepper
1 package (10 oz.)
frozen okra, slightly
thawed
2
1
⁄2 cups vegetable juice
cocktail
1 cup water
Blend flour and oil in large saucepan; blend well.
Cook and stir over medium-low heat until mixture
is dark and golden brown, about 10 minutes. Cool
5 minutes.
Add remaining ingredients except water. Bring to a
boil over medium-high heat. Reduce heat to low
and simmer, uncovered, until okra is tender, about
10 to 15 minutes. Cool 5 minutes.
Pour half of cooled vegetable mixture into blender
jar. Cover and blend at STIR about 15 seconds. Add
remaining vegetable mixture. Cover and blend at
STIR about 15 seconds. Blend at PUREE about 20 to
30 seconds; scrape sides of blender jar every 10
seconds. Return mixture to saucepan. Add water.
Cover and simmer about 5 minutes. Serve warm.
Yield: 4 (1
1
⁄4 cup) servings.
Per serving: About 208 cal, 3 g pro, 20 g car,
14 g fat, 0 mg chol, 705 mg sod.
Spicy Vegetable Gumbo
2 tablespoons olive oil
1
⁄
2 cup chopped onion
1
⁄
2 cup chopped green
pepper
2 cloves garlic,
chopped
1can (28 oz.) Italian-
style tomatoes,
undrained, cut up
1 tablespoon sugar
1
⁄2 teaspoon dried basil
1
⁄2 teaspoon salt
1
⁄4 teaspoon fennel seed
1
⁄8
teaspoon cayenne
pepper
1 can (14
1
⁄2 oz.) beef
broth
1 package (9 oz.) fresh
cheese-filled tortellini
Shredded mozzarella
cheese, if desired
Chopped fresh
parsley, if desired
Heat olive oil in large saucepan over medium-high
heat. Add onion, green pepper, and garlic; cook
about 3 to 5 minutes. Add tomatoes, sugar, basil,
salt, fennel seed, and cayenne pepper. Reduce heat
to low and simmer, uncovered, about 15 to 20
minutes; stir occasionally. Cool 5 minutes.
Pour half of cooled tomato mixture into blender jar.
Cover and blend at STIR about 15 seconds. Add
remaining tomato mixture. Cover and blend at STIR
about 15 seconds. Add remaining tomato mixture.
Cover and blend at STIR 15 seconds. Blend at
LIQUEFY about 20 seconds; scrape sides of blender
jar every 10 seconds.
Return mixture to saucepan. Add broth. Bring to a
boil. Add tortellini. Reduce heat to low and simmer,
uncovered, until tortellini are tender, about 8 to 10
minutes; stir occasionally.
Serve hot, sprinkled with mozzarella cheese and
chopped parsley, if desired.
Yield: 6 (1 cup) servings.
Per serving: About 228 cal, 9 g pro, 28 g car,
8 g fat, 16 mg chol, 780 mg sod.
Italian Tomato Soup
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