How To make Low Fat Soupe Au Pistou
Ingredients
FOR
THE SOUP :
1
tablespoon
olive oil
2
each
onions, cut into 1/2 inch dice
2
each
carrots, cut into 1/2 inch dice
2
each
zucchini, cut into 1/2 inch dice
1/4
pound
green beans, cut into 1 inch pieces
3
each
tomatoes, peeled, seeded, cut into 1/2 inch dice
8
each
garlic, cloves, finely chopped
1/2
pound
potatoes, cut into 1/2 inch dice
3
cup
chicken broth, low-fat or vegetable broth or water
1
cup
chick peas, or garbanzos, or canned bean of your choice, rinsed, drained
1
salt, to taste
1
pepper, to taste
FOR
THE PISTOU :
1
cup
basil, leaves, fresh, packed
1
tablespoon
olive oil
2
each
garlic, cloves, finely chopped
1/2
cup
chicken broth, low-fat, or vegetable broth or water
1
salt, to taste
1
pepper, freshly ground
FOR
THE GARNISH :
2
tablespoon
parmesan cheese, grated
Directions:
Begin by making the soup. Heat the olive oil in a large soup pot over moderate heat, and cook the onions and carrots for 5 to 10 minutes, until soft but not brown. Add the remaining ingredients and bring to a boil. Cover, reduce the heat, and simmer for 15 to 20 minutes, until the vegetables are tender.
For the pistou, combine all ingredients in a blender or food processor and puree until smooth.
To serve, ladle the soup into bowls and top with about 2 tablespoons (30 ml) of pistou and one (15 ml) of grated cheese. Served with thick slices of toasted garlic bread, this dish is a meal in itself.
Serves 4 to 6.
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Low Fat Vegan No Oil Dr. McDougall Pesto Pasta Salad
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I did all the chopping before hand and just kept it in the fridge till dinner time. I also cooked the pasta and rinsed it with some water and let it come to room temp.
Pesto Pasta Salad recipe is from The New McDougall Cookbook: 300 Delicious Ultra-Low-Fat Recipes
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#VeggieAndChickenPizza #RaguAndBasilPesto
Céto-longe de porc au pesto, olives et coeurs d'artichaut
INGRÉDIENTS : 5 à 6 portions
Légumes colorés
‐-----‐‐-----------------------------------------------
4 poivrons de couleurs
4 zucchini vert et jaunes
1 oignon espagnol
2 gousses d'ail
1 branche de thym frais (1/2 c à soupe séché)
1 c à soupe de paprika
Huile d'olive
Sel, poivre
Longe de porc
‐-----------------------------------------------------
1 longe de porc environ 2 kg
1/4 tasse de pesto
1 tasse d'olives vertes tranchées
1 tasse de coeurs d'artichaut coupés en quatre
3 gousses d'ail
1 gros oignon coupé grossièrement
Poivre
Huile d'olive
How to make Low Carb Italian Sausage, Tomato, and Pesto Soup
yield 8 SERVINGS prep time 10 MINUTES cook time 50 MINUTES total time 1 HOUR
This recipe is from kalynskitchen.com. We really enjoyed the flavour, but I found there was WAY too much liquid, so next time I’ll use only 4 cups stock rather than 8. But otherwise, it was really nice.
Italian Sausage, Tomato, and Pesto Soup is a family-friendly dinner idea, and this soup can be made with macaroni or cauliflower rice, whichever you prefer.
INGREDIENTS
• 8 cups homemade chicken stock (see notes)
[I found this to be way too much, I would use only 4 cups next time]
• 1 tsp. dried basil
• 1 tsp. ground fennel
• two 14.5 oz. (400g) cans petite dice tomatoes
• 5 tsp. olive oil
• one 19.5 oz. (550g) package turkey Italian sausage (see notes)
• 1 small onion, chopped
• 1 T minced garlic
• 1/2 cup (about 50g) dry macaroni OR use cauliflower rice (see notes)
• 3 T basil pesto
INSTRUCTIONS
1. Put chicken stock into a large heavy soup pot and start to heat.
2. Add the dried basil, ground fennel, and 2 cans petite dice tomatoes with juice and let the mixture simmer while you cook the sausage.
3. Heat 1 T of olive oil in a heavy frying pan.
4. Squeeze the sausage out of casings and cook until nicely browned, breaking apart with a metal turner as the sausage cooks.
5. Add browned sausage to the soup pot.
6. Add the other 2 tsp. of olive oil to the frying pan, then cook the onions for 3-4 minutes, or until they are starting to soften.
7. Add the minced garlic and cook 1-2 minutes more.
8. Add the onion and garlic to the soup pot.
9. Deglaze the frying pan with about 1 cup of soup from the pot and scrape off browned bits from the pan, then add that back into the soup.
10. Let this simmer on low heat for 15-20 minutes.
11. Add the macaroni or frozen cauliflower rice, stir, and continue to simmer the soup for 15-20 minutes more, or until the macaroni or cauliflower rice is soft.
12. Stir in the basil pesto and cook 5 minutes more.
13. Serve hot, with freshly grated Parmesan cheese if desired.
NOTES
⁃ You can also use two 32 oz. cartons of chicken stock or five 14 oz. cans of chicken broth. You can use pork Italian Sausage if you prefer.
⁃ Nutritional information is calculated with macaroni since that's what is in the photos, but you can use macaroni, or substitute with one 10 oz. package frozen cauliflower rice. Macaroni will be about 5 carbs per serving; cauliflower rice will be 1.5 carbs per serving.
NUTRITION INFORMATION: YIELD: 8 SERVING SIZE: 1/8th recipe
Amount Per Serving: CALORIES: 168, TOTAL FAT: 9g, SATURATED FAT: 2g, TRANS FAT: 0g, UNSATURATED FAT: 7g, CHOLESTEROL: 12mg, SODIUM: 398mg, CARBOHYDRATES: 13g, FIBER: 0g, SUGAR: 4g, PROTEIN: 8g