SPLIT PEA SOUP WITH A TOUCH OF CURRY
|Extra virgin olive oil||2 Tablespoon|
|Minced garlic||2 Teaspoon (About 4 Pieces)|
|Carrots||4 Large, sliced|
|Celery stalks||4 , sliced|
|New potatoes||3 , chopped into 1/2 inch pieces|
|Reduced sodium chicken broth/Vegetable broth||32 Ounce|
|Salt||3⁄4 Teaspoon (Or To Taste)|
|Black pepper||1⁄2 Teaspoon|
|Curry powder||2 Teaspoon|
|Dried split green peas||1 Pound, thoroughly rinsed|
|Smoked ham||1 Cup (16 tbs), diced|
|Non fat sour cream||3⁄4 Cup (12 tbs) (Or Low Fat, For Serving)|
In a large stockpot, heat the olive oil over medium heat. Sauté the onions and garlic for about 3 minutes. Add the carrots and celery and sauté them while you chop and add the potatoes. Continue cooking the vegetables for about 5 more minutes.
Add the broth, water, salt, pepper, curry powder, and peas and bring it to a boil. Simmer, uncovered, for about 45 minutes until the peas are tender. (Add the optional ham after the soup has simmered for 15 minutes.) (Meanwhile, make the cornbread if you are serving it.)
Serve the soup hot, with a spoonful of sour cream, if desired (or refrigerate it for up to 2 days).
Slow Cooker directions: If you are using a slow-cooker, follow the first paragraph of directions as above. Then, transfer the vegetables to the slow cooker, add all the remaining ingredients except the sour cream, and cook it on "high" for 4 hours or "low" for 7 - 8 hours.)
Scramble Flavor Booster: Serve it with hot pepper sauce, such as Tabasco.
SERVE WITH CORNBREAD OR CORN MUFFINS & STRAWBERRIES
Prepare 1 batch of corn muffins or cornbread according to package directions, using mini muffin tins, if available. Serve them warm.
Serve it with fresh strawberries. For a great dessert alternative, dip the strawberries in nonfat sour cream and brown sugar at the table.
Nutritional Information per serving (% based upon daily values) (without ham)
Calories: 180; Total Fat: 5g, 7%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 210mg, 9%; Total Carbohydrate: 27g, 9%; Dietary Fiber: 7g, 29%; Sugar: 9g; Protein: 8g
Nutritional Information per serving with sidedish (% based upon daily values) (1 piece cornbread & 1 cup strawberries)
Calories: 356; Total Fat: 7g, 17%; Saturated Fat: 4g, 20%; Cholesterol: 45mg, 15%; Sodium: 491mg, 21%; Total Carbohydrate: 63g, 21%; Dietary Fiber: 11g, 43%; Sugar: 23g; Protein: 12g
This recipe has been excerpted from the book The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families. To see more about the book or to purchase it, visit www.thescramble.com or www.amazon.com.
Calories 341 Calories from Fat 59
% Daily Value*
Total Fat 6 g9.1%
Saturated Fat 0.77 g3.9%
Trans Fat 0 g
Cholesterol 21.2 mg7.1%
Sodium 893.6 mg37.2%
Total Carbohydrates 51 g17%
Dietary Fiber 17.4 g69.4%
Sugars 7.6 g
Protein 21 g42.4%
Vitamin A 125.5% Vitamin C 13.4%
Calcium 9.8% Iron 19.1%
*Based on a 2000 Calorie diet