1001 Low-Carb Recipes Part 17

3 quarts (2.8 L) chicken broth 2 cups (220 g) diced cooked chicken or boneless, skinless chicken breast cup (60 ml) olive oil 1 medium onion, chopped 4 or 5 cloves garlic, crushed 2 or 3 ribs celery, diced 1 green pepper, diced 1 small carrot, shredded 1 small zucchini, diced 2 tablespoons (10.8 g) dried oregano 2 tablespoons (9 g) dried basil 2 teaspoons pepper 2 cans (14 ounces, or 410 g each) diced tomatoes, including juice 1 package (10 ounces, or 280 g) frozen chopped spinach At least 8 ounces (225 g) Mexican Queso Quesadilla or Monterey Jack cheese, shredded Chipotle peppers in adobo sauce (These come canned.) 5 ripe black avocados Heat the broth and the chicken in a large pot over low heat.

Heat the olive oil in a skillet over medium heat and saute the onion, garlic, celery, pepper, carrot, and zucchini together until they're limp. Stir the oregano, basil, and pepper into the vegetables and saute for another minute and add them to the soup, along with the tomatoes and spinach. Let the whole thing simmer for 30 minutes to 1 hour to let the flavors blend.

When you're ready to serve the Sopa Azteca, put at least to cup (30 to 60 g) of cheese (more won't hurt) in the bottom of each bowl and anywhere from 1 to 3 chipotles, depending on how spicy you like your food. (If you don't like spicy food at all, leave the chipotles out entirely.) Ladle the hot soup over the cheese and peppers.

Use a spoon to scoop chunks of half of a ripe avocado onto the top of each bowl of soup.

Yield: 10 servings 10 servings Each serving of soup alone has 21 grams of carbohydrates and 6 grams of fiber, for a total of 15 grams of usable carbs and 25 grams of protein. One-half cup (60 g) of shredded cheese adds only a gram or so of carbohydrates and 14 grams of protein. Each chipotle pepper adds no more than 1 gram or so of carbs, and half an avocado has about 6 grams of carbohydrates and 2.5 grams of fiber, for a total of 3.5 grams of usable carbs per serving.

The totals on this soup may sound like a lot when you add them all up, but don't forget that this is a whole meal in a bowl: meat, vegetables, melted cheese, and lovely ripe avocado in each bite! You don't need to serve another thing with it, although you could serve tortillas or quesadillas for the carb-eaters in the crowd.

Instant Chicken Soup Okay, so this isn't quite as instant as those little packets you mix with boiling water. But it's a lot tastier, a lot heartier, and a lot better for you.

head cauliflower 1 quart (960 ml) or 2 cans (14.5 ounces, or 410 ml) chicken broth 10 to 12 ounces (280 to 340 g) boneless, skinless chicken breast 1 stalk celery 1 medium carrot medium onion 1 tablespoon (14 g) b.u.t.ter 1 teaspoons poultry seasoning Salt and pepper Run the cauliflower through the shredding blade of your food processor. Put it in a microwaveable bowl, add a tablespoon of water, cover, and microwave on high for 5 minutes.

While that's cooking, pour the broth into a large saucepan over high heat. Dice the chicken breast into small bits-about -inch (1 cm) cubes-and add it to the pot.

Take the shredding disc out of the food processor and put the S-blade in place. Cut the celery, carrot, and onion into a few big chunks and place in the food processor bowl. Pulse until vegetables are chopped to a medium-fine consistency.

Melt the b.u.t.ter in a medium-size heavy skillet over medium-high heat and add the vegetables and the poultry seasoning. Saute, stirring frequently.

When the microwave goes "ding," pull the cauliflower out of the microwave and add it to the soup. You can add the other veggies straight from the skillet or if you'd like them to be a little softer, put them in the bowl you cooked the cauliflower in, add 1 tablespoon (15 ml) of the broth from the soup, cover, and microwave for 3 to 4 minutes on high before adding them to the soup.

Either way, stir the vegetables into the soup, add salt and pepper to taste, and serve.

Yield: 3 or 4 servings 3 or 4 servings a.s.suming 3 servings, each will have 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 28 grams of protein.

If you'd prefer, you can make this with egg threads instead of the cauliflower rice, and it will be higher in protein. Just beat a couple of eggs in a measuring cup and pour the beaten egg over the simmering soup, stirring slowly with a fork.

Chicken Soup with Wild Rice Wild rice has more fiber and therefore fewer usable carbs than regular rice, either white or brown. And it adds a certain cachet to your soup!

2 quarts (1.9 L) chicken broth 2 carrots, thinly sliced 2 stalks celery, diced cup (50 g) chopped onion 1 pound (455 g) boneless, skinless chicken breast, cut into -inch (1.3-cm) cubes cup (40 g) wild rice 1 teaspoon poultry seasoning Simply combine everything in your slow cooker, cover, set it to low, and let it cook for 6 to 7 hours.

Yield: 6 servings 6 servings Each with 25 g protein, 10 g carbohydrate, 2 g dietary fiber, 8 g usable carbs.

Chunky Cream of Chicken and Portobello Soup This soup is so elegant!

4 tablespoons (56 g) b.u.t.ter 1 cup (160 g) chopped onion 2 stalks celery, diced 1 large carrot, shredded 2 cups (200 g) portobello mushrooms, cut in matchstick strips 2 quarts (1.9 L) chicken broth 2 bay leaves 1 pound (455 g) boneless, skinless chicken breast cup (120 ml) heavy cream Salt and pepper Guar or xanthan Melt the b.u.t.ter in a large, heavy-bottomed saucepan and add the vegetables. Saute until the onion is translucent and the mushrooms change color. Add the chicken broth and the bay leaves, bring to a simmer, and let cook on low for 30 minutes.

Scoop out about half of the broth and vegetables into your blender and puree. Return to the pan. Stir in the diced chicken breast and let simmer for another 20 minutes. Stir in the cream, add salt and pepper to taste, and thicken just a little with guar or xanthan. Remove the bay leaves and serve.

Yield: 6 servings 6 servings Each with 26 g protein; 11 g carbohydrate; 2 g dietary fiber; 9 g usable carbs.

Turkey Meatball Soup This makes a light, quick, and tasty supper all by itself.

pound (225 g) ground turkey 1 tablespoons (9 g) oat bran 2 tablespoons (7.6 g) minced fresh parsley teaspoon salt or Vege-Sal teaspoon poultry seasoning [image]teaspoon pepper 1 tablespoon (15 ml) olive oil cup (60 g) grated carrot 2 cups (250 g) diced zucchini 1 tablespoon (10 g) minced onion 1 clove garlic, crushed 1 quart (960 ml) chicken broth 1 teaspoon dried oregano 2 eggs, beaten cup (25 g) grated Parmesan cheese In a mixing bowl, combine the ground turkey with the oat bran, parsley, salt or Vege-Sal, poultry seasoning, and pepper. Mix well and form into b.a.l.l.s the size of marbles or so. Set aside.

In a large, heavy-bottomed saucepan, heat the olive oil over medium-high heat. Add the carrot and let it saute for 2 to 3 minutes. Then add the zucchini, onion, and garlic and saute the vegetables for another 5 to 7 minutes.

Add the chicken broth and oregano and bring the soup to a simmer for 15 minutes. Drop the turkey meatb.a.l.l.s into the soup one by one and let it simmer for another 10 to 15 minutes. (Taste the soup at this point and add more salt and pepper to taste, if desired.) Just before you're ready to serve the soup, stir it slowly with a fork as you pour the beaten eggs in quite slowly. Simmer another minute and ladle into bowls. Top each serving with 1 tablespoon (6.3 g) of Parmesan and serve.

Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams usable carbs and 21 grams of protein.

Turkey Sausage Soup This is a great, filling family soup for a cold night.

1 pounds (700 g) bulk turkey sausage 1 can (14 ounces, or 410 g) diced tomatoes 1 can (8 ounces, or 225 g) sliced mushrooms 1 turnip, diced 1 cup (150 g) cauliflower, diced cup (50 g) chopped onion 1 cup (120 g) chopped green bell pepper 1 quart (960 ml) chicken broth 2 teaspoons chicken bouillon concentrate 1 teaspoon dried basil 2 teaspoons prepared horseradish 1 cup (240 ml) heavy cream In a large, heavy skillet, brown and crumble the sausage. Pour off the fat and put the sausage in your slow cooker. Add the tomatoes, mushrooms, turnip, cauliflower, onion, and green pepper.

In a bowl, stir the broth and bouillon together. Stir in the basil and horseradish. Pour the mixture into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

When the time's up, stir in the cream and let it cook for another 10 to 15 minutes.

Yield: 6 servings 6 servings Each with 17 g protein, 12 g carbohydrate, 2 g dietary fiber, 10 g usable carbs.

Tuscan Soup This Italian-style soup somehow manages to be delicate and substantial at the same time. It is really addictive.

16 ounces (455 g) hot Italian sausage links 2 quarts (1.9 L) chicken broth 1 cup (240 ml) heavy cream head cauliflower, sliced -inch (6 mm) thick 6 cups (120 g) chopped kale teaspoon red pepper flakes 2 cloves garlic, crushed First, saute the sausage until it's done. Remove from your skillet and let it cool a little. Meanwhile, start heating the chicken broth and cream in a big, heavy-bottomed saucepan over medium heat. Add the cauliflower and the kale to the soup.

Okay, your sausage is cool enough to handle! Slice it on the diagonal, about inch (1.3 cm) thick. I like to cut each slice in half, too, to make more bites of sausage, but that's not essential. Put the sliced sausage in the soup.

Stir in the red pepper flakes and the garlic. Turn the burner to lowest heat and let the whole thing simmer for an hour, stirring now and then.

Yield: 6 servings 6 servings Each with 20 g protein; 10 g carbohydrate; 2 g dietary fiber; 8 g usable carbs.

Portuguese Soup If this were really authentic, it would have potatoes in it. But this decarbed version is delicious, and it's a full meal in a bowl. Read the labels on the smoked sausage carefully-they range from 1 gram of carb per serving up to 5.

[image]cup (80 ml) olive oil, divided cup (120 g) chopped onion 3 cloves garlic, crushed 2 cups (300 g) diced turnip 2 cups (300 g) diced cauliflower 1 pound (455 g) kale 1 pounds (680 g) smoked sausage 1 can (14 ounces, or 410 g) diced tomatoes 2 quarts (1.9 L) chicken broth, divided teaspoon hot pepper sauce Salt and pepper Put cup (60 ml) of the olive oil in a large soup pot and saute the onion, garlic, turnip, and cauliflower over medium heat.

While that's cooking, chop the kale into bite-sized pieces and add it to the pot as well. (You may need to cram it in at first, but don't worry-it cooks down quite a bit.) Let the vegetables saute for another 10 minutes or so, stirring to turn the whole thing over every once in a while.

Slice the smoked sausage lengthwise into quarters, then crosswise into -inch (1.3-cm) pieces. Heat the remaining oil in a heavy skillet over medium heat and brown the smoked sausage a little.

Add the browned sausage, tomatoes, and 7 cups (1.8 L) of the chicken broth to the pot. Use the last cup (120 ml) of broth to rinse the tasty browned bits out of the frying pan and add that too. Bring to a simmer and cook until the vegetables are soft (30 to 45 minutes). Stir in the hot pepper sauce, add salt and pepper to taste, and serve.

Yield: 10 servings 10 servings Each with 13 grams of carbohydrates and 2 grams of fiber, for a total of 11 grams of usable carbs and 23 grams of protein.

Bollito Misto All this Italian soup-stew needs with it is a green salad and maybe some crusty bread for the carb-eaters.

1 large onion, sliced 2 carrots, cut inch (1.3 cm) thick 3 stalks celery, cut inch (1.3 cm) thick 2 pounds (1 kg) beef round, cubed teaspoon salt teaspoon pepper 2 tablespoons (7.6 g) chopped fresh parsley 1 bay leaf 3 teaspoons chicken bouillon concentrate 1 quart (960 ml) chicken broth 2 pounds (910 g) boneless, skinless chicken thighs, cubed 1 pound (455 g) Italian sausage links cup (115 g) purchased pesto sauce Put the onion, carrots, and celery in your slow cooker. Season the beef with the salt and pepper and place them on top. Add the parsley and bay leaf. Stir the bouillon into the chicken broth and pour it into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

Add the chicken, turn the heat up to high, and let the whole thing cook another hour.

While it's cooking, pour yourself a gla.s.s of Chianti and put out some vegetables and dip for the kids. In a big, heavy skillet, place the sausages, cover with water, slap a lid on, and simmer for 20 minutes over medium heat. Remove the skillet from the heat and leave the sausages in the water, keeping the lid on.

When the slow cooker's time is up, drain the sausage and cut it into 1-inch (2.5-cm) chunks. Stir the sausage into the soup in the slow cooker. Remove the bay leaf and ladle the soup into soup bowls. Top each serving with 1 tablespoon (14.4 g) of pesto.

Yield: 8 servings 8 servings Each with 44 g protein, 6 g carbohydrate, 1 g dietary fiber, 5 g usable carbs.

Chicken and Andouille Gumbo This chunky, vegetable-rich soup is spicy and filling! I've replaced the traditional gumbo file file (powdered sa.s.safras leaves) thickener with guar or xanthan, because I figure you'll have one of these in the house anyway. (powdered sa.s.safras leaves) thickener with guar or xanthan, because I figure you'll have one of these in the house anyway.

2 tablespoons (28 g) b.u.t.ter 2 cloves garlic, crushed cup (120 g) chopped onion cup (60 g) diced celery 10 ounces (280 g) frozen sliced okra, thawed 1 pound (455 g) boneless, skinless chicken breast, cut in -inch (1.3-cm) cubes 1 quart (960 ml) chicken broth 1 can (14 ounces, or 410 g) diced tomatoes 1 tablespoon (3.8 g) chopped fresh parsley 1 teaspoon dried thyme 1 bay leaf teaspoon cayenne teaspoon pepper 1 pound (455 g) andouille sausage links 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 1 tablespoon (15 ml) lemon juice Hot pepper sauce to taste Guar or xanthan Melt the b.u.t.ter in a big soup pot over medium-low heat and add the garlic, onion, and celery. Saute them together for 5 minutes or so until the onion is just starting to soften.

Add the thawed sliced okra and the cubes of chicken and continue to saute until the chicken is white all over. Add the chicken broth, the can of diced tomatoes, parsley, thyme, bay leaf, cayenne, and pepper, bring the whole thing up to a simmer, turn the heat down, and simmer for an hour.

When the hour's up, put the andouille links in a skillet over medium-high heat. Brown them all over-p.r.i.c.k the casings all over with a fork as you do this. When the sausages are browned, remove them from the skillet to your cutting board and slice inch (1.3 cm) thick. You can leave the slices round or cut each round in half, which is what I do-it depends on how big a bite of sausage you want! Add the sausage slices to the pot. Ladle a little of the broth into the skillet, stir it around to dissolve the nice brown crusty stuff, and pour it back into the pot.

Add the Worcesters.h.i.+re sauce and lemon juice to the soup and stir it up. Let the whole thing simmer for another 15 minutes or so. Now check-is the level of heat right? Or do you want it hotter? If so, stir in a little hot pepper sauce. Thicken the broth just a tad with guar or xanthan, remove bay leaf, and serve.

Now, you get to decide how you want to serve your gumbo. You can serve it as is, of course, and it will be nice as can be. But the traditional way to serve gumbo is ladled over rice, and you certainly may serve yours over cauli-rice. And here in my hometown of Bloomington, Indiana, there is a popular restaurant that serves its "gumbo of the day" Hoosier-style-over mashed potatoes. So you could have your gumbo over a scoop of Ultimate Fauxtatoes (page 209)!

Yield: 6 servings 6 servings Each with 31 g protein; 13 g carbohydrate; 2 g dietary fiber; 11 g usable carbs. a.n.a.lysis does not include any cauli-rice or fauxtatoes you may serve with your gumbo.

UnPotato and Sausage Soup Talk about comfort food! This is creamy and filling, with a good, rich potato flavor. Just the thing for a stormy winter night.

1 pound (455 g) Polish sausage 2 tablespoons (28 g) b.u.t.ter cup (120 g) chopped onion 4 cups (600 g) cauliflower, diced cup (60 g) shredded carrot 1 small green pepper, diced 3 cups (720 ml) water, divided 1 teaspoon salt or Vege-Sal teaspoon pepper 3 cups (720 ml) Carb Countdown dairy beverage cup (25 g) Ketatoes mix Guar or xanthan (optional) Slice your sausage into rounds. Melt 1 tablespoon (14 g) of the b.u.t.ter in a big skillet over medium heat and start frying the sausage slices in it-you're just browning them a little. You can skip this step if you're in a hurry, but I think it adds a bit of flavor.

In a big, heavy-bottomed saucepan, melt the rest of the b.u.t.ter and start sauteing the onion over medium-low heat.

When the onions are turning golden, throw in the cauliflower, carrot, and green pepper. Pour in 2 cups (480 ml) of the water. When the sausage slices are browned on both sides, add them to the pot. Pour the remaining 1 cup (240 ml) of water into the skillet and sc.r.a.pe the bottom with a spatula to get all the good brown flavor stuck to the skillet. Pour this into the saucepan, too. Add the salt and pepper. Bring everything to a simmer and let it cook for 30 minutes.

When the cauliflower is soft, stir in the Carb Countdown dairy beverage and then whisk in the Ketatoes mix. Thicken your soup a little more with guar or xanthan, if you like, and bring it back to a simmer. Serve.

Yield: 6 servings 6 servings Each with 25 g protein; 19 g carbohydrate; 8 g dietary fiber; 11 g usable carbs.

Italian Sausage Soup It would take some serious multi-tasking, but this soup can be ready in 15 minutes.

1 quarts (1.4 L) chicken broth 1-pound (455-g) bag frozen Italian vegetable blend 1 pound (455 g) Italian sausage, mild or hot, as you prefer medium onion, chopped 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 teaspoons Italian seasoning 3 eggs 5 tablespoons (31.3 g) grated or shredded Parmesan cheese First, put the broth in a large saucepan, cover it, and place it over high heat. Next, put the Italian vegetable blend in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 12 minutes.

Okay, that stuff is under control. Now, in a heavy-bottomed soup pot, start browning the Italian sausage over medium-high heat. If the sausage is in links, slit the skins and squeeze it out, so you can crumble it; bulk sausage you can just plunk into the pot. As a bit of grease starts to cook out of the sausage, add the onion and the garlic (you can chop the onion while the sausage is browning) and let them saute together.

When the sausage is cooked through, add the chicken broth, which should be hot by now. Stir and add the Italian seasoning. Let the mixture simmer while you crack the eggs into a gla.s.s measuring cup and beat them with a fork. Pour the eggs in, a little bit at a time-pour, then stir, pour some more, and then stir some more. This will make lovely egg shreds in your soup.

The vegetables should be done by now, so pull them out of the microwave, drain, and dump them into the soup. Stir, let the whole thing simmer for just another minute, and serve with 1 tablespoon (6.3 g) of Parmesan cheese on each serving.

Yield: 5 servings 5 servings Each with 11 grams of carbohydrates and 2 grams of fiber, for a total of 9 grams of usable carbs and 26 grams of protein.

Hot-and-Sour Soup Really authentic Hot-and-Sour Soup uses Chinese mushrooms, but this is mighty good with any variety-especially when you have a cold!

2 quarts (1.9 L) chicken broth 1 piece of fresh ginger about the size of a walnut, peeled and thinly sliced pound (225 g) lean pork (I use boneless loin.) 3 tablespoons (45 ml) soy sauce 1 to 1 teaspoons pepper cup (120 ml) white vinegar 2 cans (6 ounces, or 170 g each) mushrooms 1 cake (about 10 ounces, or 280 g) firm tofu 1 can (8 ounces, or 225 g) bamboo shoots 5 eggs Put the broth in a soup pot and set it over medium heat. Add the ginger to the broth and let it simmer for a few minutes.

While the broth simmers, slice the pork into small cubes or strips. (I like strips.) Stir the pork, soy sauce, pepper, vinegar, and mushrooms (you don't need to drain them) into the broth. Let it simmer for 10 minutes or so until the pork is cooked through.

Cut the tofu into small cubes. If you like, you can also cut the canned bamboo shoots into thinner strips. (I like them better that way, but sometimes I don't feel like doing the extra work.) Stir the tofu and bamboo shoots into the soup and let it simmer another few minutes. Taste the soup; it won't be very hot-spicy-hot, that is, not temperature-hot-so if you like it hotter, add more pepper and some hot pepper sauce. If you like, you can also add a little extra vinegar.

Beat the eggs in a bowl and then pour them in a thin stream over the surface of the soup. Stir them in, and you'll get a billion little shreds of cooked egg in your soup. Who needs noodles?

Yield: 6 servings 6 servings Each with 10 grams of carbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbs and 25 grams of protein.

This is good served with a few finely sliced scallions on top (include some of the green part) and a few drops of toasted sesame oil. Since I like my soup hotter than my husband does, I use hot toasted sesame oil rather than putting hot sauce in the whole batch.

Stir-Fry Soup The name says it all-a traditional stir-fry turned into a hearty soup. This works equally well with chicken or pork, so take your pick or use whatever is cluttering up the freezer.

2 quarts (1.9 L) chicken broth 1 pound (455 g) boneless pork loin or boneless, skinless chicken breast 1 medium onion 3 tablespoons (45 ml) oil 1-pound (455-g) bag frozen stir-fry vegetables, thawed 1 tablespoons (23 ml) soy sauce 1 tablespoons (23 ml) dry sherry 1 tablespoons (12 g) grated ginger 1 teaspoons minced garlic 1 teaspoons toasted sesame oil Pour the chicken broth into a large microwaveable bowl or pitcher. Put it in the microwave and heat it for 10 minutes on high.

Slice the pork or chicken as thin as possible. (This is easier if the meat is partly frozen.) Thinly slice the onion as well. Heat the oil in the bottom of a large soup pot and add the meat, onion, and stir-fry vegetables. Stir-fry everything over highest heat while the broth is warming in the microwave.

By the time the microwave goes "ding," the pork or chicken should not be pink any more.

Pour in the broth, add the soy sauce, sherry, ginger, garlic, and sesame oil, cover, and let the whole thing simmer for 4 to 5 minutes before serving.

Yield: 6 servings 6 servings Each with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 19 grams of protein.

Chinese Soup with Bok Choy and Mushrooms 1 quart (960 ml) chicken broth 2 tablespoons (16 g) grated ginger 2 teaspoons soy sauce 1 cup (100 g) sliced mushrooms 8 ounces (225 g) boneless pork loin, cut in thin -inch (1.3-cm) strips 1 cups (115 g) bok choy, sliced thin, leaves and stems both 1 egg In a large saucepan over medium-high heat, combine the chicken broth, ginger, and soy sauce. Let them simmer together for 5 minutes.

Now add the mushrooms and pork. Let the soup simmer for another 15 minutes.

Stir in the bok choy and let the soup simmer for another 5 to 10 minutes.

Beat the egg. Now pour it in a thin stream over the surface of the simmering soup, let it sit for 10 seconds, and then stir with the tines of a fork. Serve.

Yield: 4 servings 4 servings Each with 17 g protein; 3 g carbohydrate; 1 g dietary fiber; 2 g usable carbs.

Easy Tomato-Beef Soup 1 to 1 pounds (570 to 680 g) ground beef 2 cans (14 ounces, or 410 g each) beef broth 1 can (14 ounces, or 410 g) diced tomatoes In a skillet, brown the ground beef. Pour off the grease and add the broth and tomatoes. Heat through and serve.

Yield: 4 servings 4 servings Each with 9 grams of carbohydrates, a trace of fiber, and 19 grams of protein.

Mexican Cabbage Soup This is great on a nasty, cold, rainy night! This is not hot, despite the chilies in the canned tomatoes-feel free to pa.s.s the hot sauce at the table if you want to spice it up. With all these vegetables, this is a complete meal, but if the family insists, you could add some corn tortillas for them.

1 quart (960 ml) beef broth 1 can (14 ounces, or 400 g) diced tomatoes with green chilies 1 pound (455 g) ground round or other very lean ground beef 1 tablespoon (15 ml) oil cup (80 g) chopped onion 1 teaspoon minced garlic or 2 cloves garlic, crushed 1 teaspoon ground c.u.min 2 teaspoons oregano 2 cups (150 g) bagged coleslaw mix In a large, microwaveable container combine the beef broth and canned tomatoes. Microwave on high for 8 to 10 minutes.

Meanwhile, in a large soup pot or heavy-bottomed saucepan, start browning and crumbling the beef in the oil. When the beef is about half browned, add the onion and garlic. Continue cooking until the beef is entirely browned. Add the c.u.min and oregano and then add the heated beef broth and tomatoes. Stir in the coleslaw mix and bring the whole thing to a simmer. Cook for another minute or so and serve.

Yield: 4 servings 4 servings Each with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 24 grams of protein.

Jamaican Pepperpot Soup This soup is unbelievably hearty, almost like a stew, and very tasty!

pound (225 g) bacon, diced 2 pounds (910 g) boneless beef round or chuck, cut into 1-inch (2.5-cm) cubes 1 large onion, chopped 4 cups (960 ml) water 1 cup (240 ml) canned beef broth 2 packages (10 ounces, or 280 g each) frozen chopped spinach teaspoon dried thyme 1 green pepper, diced 1 can (14 ounces, or 410 g) sliced tomatoes 1 bay leaf 2 teaspoons salt teaspoon pepper 1 teaspoon hot pepper sauce (or to taste) 1 package (10 ounces, or 280 g) frozen sliced okra, thawed 3 tablespoons (42 g) b.u.t.ter cup (120 ml) heavy cream Paprika Place the bacon, beef cubes, onion, water, and beef broth in a large, heavy soup pot. Bring to a boil, turn the heat to low, and let the mixture simmer for 1 hour.

Add the spinach, thyme, green pepper, tomatoes, bay leaf, salt, pepper, and hot pepper sauce. Let it simmer for another 30 minutes.

Saute the okra in the b.u.t.ter over the lowest heat for about 5 minutes, add it to the soup, and simmer just 10 minutes more.

Just before serving, remove the bay leaf, stir in the cream, and sprinkle just a touch of paprika on each serving.

Yield: 6 servings 6 servings Each with 16 grams of carbohydrates and 5 grams of fiber, for a total of 11 grams of usable carbs and 49 grams of protein.

Mexican Beef and Bean Soup You know the family will love this!

12 ounces (340 g) ground round 1 medium onion, chopped 2 cloves garlic, crushed 1 medium green bell pepper, diced 1 quart (960 ml) beef broth 1 teaspoon beef bouillon concentrate 1 can (14 ounces, or 410 g) tomatoes with green chiles 1 can (15 ounces, or 425 grams) black soybeans 2 teaspoons ground coriander 1 teaspoon ground c.u.min cup (16 g) chopped cilantro 6 tablespoons (70 g) sour cream In a big, heavy skillet, brown and crumble the ground beef. Drain it well and transfer it to your slow cooker.