Black Bean Tomato Soup w/ Cilantro-Lime Cream

from Cooking Light, Sept. '08

Yield

4 servings (serving size: 1 cup soup and 1 1/2 tablespoons cream)

Ingredients

• 2 center-cut bacon slices, chopped
• 1/2 cup chopped onion (about 1 small)
• 1/4 cup chopped celery
• 1 teaspoon ground cumin, divided
• 1/2 teaspoon chipotle chile powder
• 1 garlic clove, minced
• 1/4 teaspoon freshly ground black pepper
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can no-salt-added organic diced tomatoes, undrained
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 1/4 cup reduced-fat sour cream
• 1 tablespoon minced fresh cilantro
• 1/2 teaspoon grated lime rind
• 1 tablespoon fresh lime juice

Preparation

1. Cook bacon in a large saucepan over medium heat until crisp. Remove bacon with a slotted spoon, reserving 1 teaspoon drippings in pan; set bacon aside. Add onion and celery to pan; cook 5 minutes or until celery is tender. Stir in 3/4 teaspoon cumin, chile powder, and garlic; cook 1 minute. Stir in bacon, pepper, beans, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Place half of bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining bean mixture; process until smooth. Keep warm.

2. Combine sour cream, remaining 1/4 teaspoon cumin, cilantro, rind, and juice in a small bowl. Drizzle cream over soup.

Nutritional Information

Calories:

123 (31% from fat)

Fat:

4.3g (sat 2g,mono 1.6g,poly 0.4g)

Protein:

6.4g

Carbohydrate:

16.3g

Fiber:

5.1g

Cholesterol:

10mg

Iron:

2.1mg

Sodium:

488mg

Calcium:

58mg

Tomatillo Gazpacho

from Eating Well, Summer '08

Makes 4 servings

TOTAL TIME: 30 minutes

2 tablespoons extra-virgin olive oil, divided
3 cloves garlic, chopped
1 English cucumber, halved lengthwise and seeded
1 avocado, halved and pitted
1 pound tomatillos (see Shopping Tip), husks removed, chopped
1 green bell pepper, chopped
1-2 jalapeño peppers, seeded and chopped
1 15-ounce can reduced-sodium chicken broth or vegetable broth
1 teaspoon sugar
1/4 teaspoon salt
12 ounces cooked and peeled shrimp, chopped
1/4 cup green olives, chopped
2 scallions, sliced

1. Heat 1 tablespoon oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Remove from the heat.
2. Coarsely chop half the cucumber and half the avocado and place in a food processor. Add tomatillos, bell pepper, jalapeño to taste and the garlic. Process until smooth. Transfer to a large bowl; stir in broth, sugar and salt.
3. Dice the remaining cucumber and avocado and place in a medium bowl. Add shrimp, olives and scallions. Drizzle with the remaining 1 tablespoon oil; gently toss to combine.
4. Ladle the gazpacho into bowls and top each portion with about 3/4 cup of the shrimp salad.

NUTRITION INFORMATION: Per serving: 328 calories; 19 g fat (2 g sat, 12 g mono); 174 mg cholesterol; 17 g carbohydrate; 26 g protein; 7 g fiber; 595 mg sodium; 966 mg potassium.
Nutrition bonus: Vitamin C (90% daily value), Potassium (28% dv), Iron (20% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 3 fat