[blindweightwatcher] TOASTY OATMEAL VEGETABLE SOUP
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sun, 1 Feb 2009 08:12:43 -0600
TOASTY OATMEAL VEGETABLE SOUP
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1 to 3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
In a large, heavy skillet over medium heat, toast raw oatmeal,
stirring constantly, until oatmeal is lightly browned, about 3 to 5
minutes. (Oatmeal burns easily, so watch carefully.) Immediately
transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium
and, stirring frequently, saute onion until soft and pale gold.
Add garlic and continue sauteing a few minutes more. Do not allow
onion or garlic to burn.
Add vegetables and broth. Bring soup to a boil. reduce heat to a
simmer and cook about 10 minutes.
Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add
parsley and salt and pepper to taste. Serve immediately.
Makes 6 servings
Per serving: 100 calories, 3 g. total fat (less than 1 g. saturated
fat), 14 g. carbohydrate, 5 g. protein, 2 g. dietary fiber, 589 mg.
sodium.
Source: the American Institute for Cancer Research
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