Merideth Harte B o o k D e s i g n & i l l u s t r at i o n
! s u o i c i l e D e l b u Do
MORE RECIPES MADE WITH VEGGIES, FRUITS, AND WHOLEGRAINS!
GOOD, S
OD FOR IMPLE FO
BUSY,
Jessica Seinfeld
Author of the #1 New York Times bestseller Deceptively Delicious
CA TE CO MP LI
D LIVES
Butternut Tomato Soup
Prep:
This nondairy, sweet, and tangy soup works for everyone. I often turn it into a complete meal by dicing up chicken and serving some pasta on the side (which my kids quickly dump into the soup).
1 hour
25 minutes
Total: Yield: Serves 10
1. Slice the shallots and celery with the
•
3 shallots, peeled
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4 stalks celery
slicing attachment on a food processor.
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2 tablespoons olive oil
Heat the oil in a large stockpot over
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5 cups diced, peeled, and seeded butternut squash (1 small squash, about 22 pounds)
medium-high heat. Add the shallots and
12 quarts low-fat, reduced-sodium vegetable broth
soften but not brown, 5 to 7 minutes.
•
•
• •
1 (15-ounce) can diced tomatoes, preferably “no salt added”
celery. Cook until the shallots begin to
2. Add the butternut squash, vegetable broth, diced tomatoes, salt, and pepper.
2 teaspoon salt 2 teaspoon pepper
Bring to a boil, then reduce to a simmer.
3. Cover and cook until the butternut squash TOPPING (OPTION al)
becomes tender and is easily mashed
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1 cup silken tofu
with the back of a metal spoon, about
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2 tablespoons grated Parmesan
45 minutes.
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4 teaspoon salt 4. Puree the soup with an immersion blender, or in a standing blender or food processor in batches.
5. To make the topping, place the tofu, Parmesan, and salt in a mini-chopper or food processor. Whip until smooth and serve with the soup.
Jessica:
I put diced chicken and pasta in bowls on the table in front of them and let my family make their own meal.
Calories: 91, Carbohydrate: 12 g, Protein: 4 g, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Sodium: 260 mg, Fiber: 2.5 g
[ 53 ]
Prep: 20 minutes
Cook: 20 minutes
Yield: Serves 4
•
Orange Beef This is a leaner version of a dish I would always order on my birthday when I was a little girl. Sometimes I’ll make it extra spicy for Jerry or substitute tofu for our vegetarian friends. Any way it’s delicious!
12 pounds filet or lean beef, cut into cubes, or 1 (14-ounce) package of firm tofu, drained and cut into 2 -inch cubes
1. Coat the beef or tofu with 4 cup of the cornstarch, salt, and pepper in a large bowl. Heat the 2 tablespoons of canola oil on high heat in a wok or sauté pan and
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4 cup cornstarch, plus 1 teaspoon 2 teaspoon pepper
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2 tablespoons canola oil
Cook until golden brown and crispy, about
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2 tablespoons reduced-sodium soy sauce
7 to 8 minutes, stirring once or twice.
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2 cup 100% orange juice
Transfer to paper towels to drain excess
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Zest of 1 orange
fat.
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then carefully add the cubed beef or tofu.
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4 cup warm water 2 cup sweet potato puree
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1 tablespoon light brown sugar
orange juice, zest, water, sweet potato
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1 teaspoon freshly grated ginger
puree, brown sugar, ginger, chili paste, and
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1 teaspoon hot chili paste (if you are not using chili paste, add 2 cloves garlic)
the remaining cornstarch until smooth.
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2. In a separate bowl, mix the soy sauce,
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2 medium carrots, sliced (about 12 cups)
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2 cups broccoli florets
broccoli in 1 tablespoon of oil for 1 to 2
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1 tablespoon canola oil
minutes. Push the carrots off to the side,
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4 cup chopped scallions (optional)
add the soy sauce mixture, and bring the
3. In a clean sauté pan, sauté the carrots and
sauce to a boil. Then add the beef or tofu to the pan and coat with the sauce. Cook 1 to 2 minutes more, until the sauce thickens. Garnish with scallions, if using, and serve immediately.
With beef: Calories: 457, Carbohydrate: 28 g, Total Fat: 20 g, Saturated Fat: 4 g, Sodium: 445 mg, Fiber: 3.5 g
With tofu: Calories: 303, Carbohydrate: 31 g, Total Fat: 14 g, Saturated Fat: 1 g, Sodium: 355 mg, Fiber: 4 g
[ 88 ]
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