Hungarian Goulash from AMA Waterways

Hungarian Goulash recipe from AMA Waterways - enjoyed during July 2022 sailing

Ingredients

• 2 onions, sliced
• ½ cup¬corn oil
• 1 tsp. caraway seeds
• 1 garlic clove, minced
• 2 lbs. boneless chuck roast, cut into bite size pieces
• 2 tbsp. sweet Hungarian paprika
• 2 cups hot water
• 2 tsp. salt
• 3 bay leaves

OPTIONAL: Potatoes, chopped fresh parsley

Preparation Method

Heat the oil in a heavy skillet; add the onions and sauté lightly. Add the garlic and continue to sauté. Next add the meat, stir well with the other ingredients, and season with salt. Cover and let cook gently until meat browns. Add the sweet paprika, caraway seeds and bay leaves. Cover and cook on low heat for 10 to 15 minutes until meat has picked up the flavor of the seasonings. Adjust heat so that the goulash simmers very gently and let it cook for approximately one hour, or until meat is fork tender. Serve over buttered noodles or rice.

Makes 6 servings..

Courtney's Rice and Beans

1 can Progresso Hearty Black Bean Soup
1 can corn,  drained
Cooked rice (or pasta)
Cheddar cheese

Cook soup with corn.  Add rice or pasta. Stir in cheese. Season with basil and pepper

Weight Watcher Vegetable Soup

1/4 cup diced onion
2 pkts instant chicken broth and seasoning mix
2 garlic cloves, minced
1 1/2 cups thinly sliced zucchini
1/2 cup each thinly sliced carrot and chopped seeded tomato
1 tsp chopped fresh parsley
1/4 tsp basil
1/8 tsp pepper

In 1 1/2 quart nonstick saucepan combine onion, broth mix, and garlic.  cook, stirring occasionally, until onion is translucent.  Add remaining ingredients and stir to combine; cover and cook over low heat, stirring, about 10 minutes.  add 2 cups water and bring to a boil. Reduce heat to medium, cover, and cook until vegetables are soft, about 20 minutes.

Using a slotted spoon, remove about 1/2 cup veggies and set aside.  In blender, puree soup; return to saucepan and add reserved vegetables.

Makes 2 servings (old weight watchers 0 points)

Lentil Soup**

Good one! Recipe on package suggests for 1 lb package of lentils, add 6 cups water and 3.5 cups broth = almost 10 cups liquid. This recipe has the canned tomatoes not on the pkg recipe. So I add at least 1 more cup of water.

Ingredients

3 slices bacon, cut into 2" pieces
1 medium onion, sliced
1 lg carrot, sliced (about 3/4 cup)
1 lg celery stalk, sliced
1 clove garlic, finely chopped
4 cups water
12 oz dried lentils (about 2 cups)
1 chicken bouillon cube
2 Tbsp snipped parsley
1 Tbsp salt
1/2 tsp pepper
1/4-1/2 tsp dried thyme leaves
1 bay leaf
1 can (28 oz) whole tomatoes
1 cup water

Directions

Fry bacon in 3-quart saucepan or Dutch oven until limp; drain on paper towels. Add onion, carrot, celery and garlic to bacon fat; cook and stir over medium heat until celery is tender, about 10 mins. Stir in bacon, 4 cups water, the lentils, bouillon cube, parsley, salt, pepper, thyme and bay leaf. Heat to boiling; reduce heat. Cover and simmer until soup thickens, about 1 hour.

Stir in tomatoes (with liquid) and 1 cup water. Simmer uncovered 15 mins.

Makes 6 servings about 1 1/2 cups each

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 156.8

• Total Fat: 2.0 g
• Cholesterol: 2.7 mg
• Sodium: 1,438.5 mg
• Total Carbs: 35.3 g
• Dietary Fiber: 14.4 g
• Protein: 13.6 g

View full nutritional breakdown of Lentil Soup calories by ingredient

Minestrone - Liz Mac version

2 T olive oil
1 medium onion, chopped
2 carrots, chopped
1 zucchini, diced
4 cubes vegetable bouillon ( or broth)
8 cup hot water
1/4 tsp Italian herb seasoning
1  14.5 oz can diced tomatoes
1 cup uncooked tubetti pasta
1 15 oz can small white beans, drained
1 15 oz can dark red kidney beans, drained
1 head escarole, trimmed and chopped (3 packed cups)
1 12 oz package, fully cooked turkey meatballs, optional
Grated parmesean

Heat oil in large soup pot.   Add onions, saute 3 minutes.  Add carrots and garlic, saute 3 minutes. Add zucchini, saute 5 minutes.

dissolve bouillon in hot water.  Add to pot along with Italian seasoning and the tomatoes.  Bring to boil then add pasta.  boil until tender.  Stir in drained beans and escarole, continue to cook until escarole is wilted

If using meatballs, quarter, then stir into soup.  Let stand until heated through.

Corn Chowder

Nice meatless lenten meal, with bread for dunking. Used this for our soup suppers at church during lent.

6 T butter
4 stalks celery, diced
1 tsp minced onion
Combine above ingredients and saute until celery is tender.
Stir about 6-7 T of flour into 3 cups of milk. Add to sauted celery and onion. Stir till thickened. Add 2 14 oz. cans cream style corn. Peel and dice 4 large potatoes. Cook till tender (microwave or boil in salted water.) Add to soup. Heat on low until ready to serve.

Slow-Cooker Vegetarian Chili With Sweet Potatoes

 from Realsimple.com

Con Poulos

Serves 4
Hands-on Time: 20m
Total Time: 8hr 20m

Ingredients

• 1 medium red onion, chopped
• 1 green bell pepper, chopped
• 4 garlic cloves, chopped
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 2 teaspoons unsweetened cocoa powder
• 1/4 teaspoon ground cinnamon
• kosher salt and black pepper
• 1 28-ounce can fire-roasted diced tomatoes
• 1 15.5-ounce can black beans, rinsed
• 1 15.5-ounce can kidney beans, rinsed
• 1 medium sweet potato (about 8 ounces), peeled and cut into 1⁄2-inch pieces
• sour cream, sliced scallions, sliced radishes, and tortilla chips, for serving

Directions

1. In a 4- to 6-quart slow cooker, combine the onion, bell pepper, garlic, chili powder, cumin, cocoa, cinnamon, 1 teaspoon salt, and ¼ teaspoon black pepper. Add the tomatoes (and their liquid), beans, sweet potato, and 1 cup water.

2. Cover and cook until the sweet potatoes are tender and the chili has thickened, on low for 7 to 8 hours  or on high for 4 to 5 hours (this will shorten total recipe time).

3. Serve the chili with the sour cream, scallions, radishes, and tortilla chips.

Tip

The chili can be refrigerated, covered, for up to 3 days or frozen for up to 3 months.

Nutritional Information

Serving Size: Serves 4
Calories 240; Fat 2g; Sat Fat 0g; Cholesterol 0mg; Sodium 1217mg; Protein 11g; Carbohydrate 47g; Sugar 13g; Fiber 13g; Iron 4mg; Calcium 134mg

Sweet Potato & Black Bean Chili for Two

2 Servings, 2 Cups each

2 teaspoons extra-virgin olive oil
1 small onion, finely diced
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile, (see Note)
1/8 teaspoon salt, or to taste
1 1/3 cups water
1 15-ounce can black beans, rinsed
1 cup canned diced tomatoes
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro

1.Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.


Tips & Notes

Make Ahead Tip: Add all the ingredients except the cilantro; cover and refrigerate for 2 days. Reheat, stir in the cilantro and add more lime if desired.

Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

NutritionPer serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Tomato Bisque

2 pounds tomatoes (or 2 28 oz cans)
2 cubes beef bouillon, crumbled
1 tablespoon white sugar
1 teaspoon salt
1 bay leaf 1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/2 cup butter
1/3 cup all-purpose flour
1 quart milk

1. Run the tomatoes through a food mill to remove the seeds and skins, and place in a large pot over medium heat. Stir in the bouillon, sugar, salt, bay leaf, basil and pepper. Bring to a boil, then reduce heat, and simmer 30 minutes. (If you're going to can this mixture, process it now.)
2. In a small saucepan over medium heat, melt butter. Whisk in flour all at once to form a roux, cook 1 minute. Whisk in milk, a little at a time, cooking and stirring constantly until thickened. Stir into tomato mixture and heat through.

p.s. this is from AllRecipes.com.  It was suggested that this freezes well. Some used canned tomatoes, pureed, but some diced for texture.

Fresh Tomato Bisque

Ingredients

• 4 tablespoons unsalted butter
• 1 tablespoon minced bacon (about 1/2 ounce)
• 1 Spanish onion, chopped
• 1 carrot, chopped
• 1 stalk celery, chopped
• 4 cloves garlic, minced
• 5 tablespoons all-purpose flour
• 5 cups chicken broth, homemade or low-sodium canned
• 28-ounce whole, peeled tomatoes (with liquid), roughly chopped
• 3 parsley sprigs
• 3 fresh thyme sprigs
• 1 bay leaf
• 1 cup heavy cream
• 1 3/4 teaspoon kosher salt
• Freshly ground black pepper

Heat the butter in a large soup pot over medium-high heat. Add the bacon and cook, stirring, until crisp and most of the fat has rendered, about 1 minute. Using a slotted spoon, transfer the bacon to a paper towel-lined plate and set aside. Lower the heat to medium, add the onion, carrots, celery, and garlic and cook, covered, stirring occasionally, until soft and fragrant, about 8 minutes.

Stir in the flour and cook, stirring, for 3 minutes. Pour in the broth and tomatoes and bring to a boil while whisking constantly. Tie the parsley sprigs, thyme, and bay leaf together with a piece of kitchen twine and add to the pot. Lower the heat and simmer for 30 minutes. Remove from the heat and allow to cool.

When the soup base is cool, remove and discard the herb bundle. Working in batches, transfer the mixture to a blender and puree until smooth. Using a sieve over a large bowl, strain the tomato puree. Return the puree to the pot and reheat over medium heat.

Whisk the heavy cream and salt into the soup and season with pepper to taste. Divide among warm soup bowls and serve immediately.

Pasta e Fagioli

• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 2 cups vegetable or chicken broth
• 2 cups water
• 1/2 cup ditalini or elbow macaroni
• 1 can (14 1/2 ounces) stewed tomatoes
• 1 can (19 ounces) cannelini beans, rinsed and drained
• 1 cup spinach leaves
• 1 tablespoon chopped fresh basil
• 1/4 cup (2 ounces) grated romano or parmesan cheese

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Directions

1.

Heat the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until soft. Add the garlic and cook for 1 minute.

2.

Add the broth and water and bring to a boil. Stir in the macaroni and return to a boil. Reduce the heat to low and simmer for 8 minutes, or just until the macaroni is tender.

3.

Stir in the tomatoes (with juice) and beans and return to a simmer. Add the spinach and basil and cook for 2 minutes or until the spinach is wilted. Serve with the cheese.

Nutritional Facts per serving

CALORIES

328.2 CAL

FAT

11.3 G

SATURATED FAT

3.5 G

CHOLESTEROL

14.7 MG

SODIUM

1781.4 MG

CARBOHYDRATES

40.6 G

TOTAL SUGARS

4.6 G

DIETARY FIBER

6.9 G

PROTEIN

16.4 G

Corn Chowder

Used this during our Lenten Soup Supper at church. Tasty and easy to make.

Melt 6 T butter,add 4 stalks of diced celery and 1 tsp minced onion and saute until tender. Combine 3 cups of milk and 6-7 T flour. Add to celery mixture; keep over medium heat and stir until thickened. Add 2-14 oz cans of creamed corn. Peel and dice 4 large potatoes; cook until tender and add to soup. Heat on low until ready to serve.

for variety, add red pepper and green onions; or green chilis and green onions.

Butternut Squash Bisque

1 tablespoon canola oil 1 tablespoon unsalted butter 1/2 cup diced onion 3/4 cup diced carrots 4 cups peeled & cubed butternut squash

3 cups vegetable stock salt and ground black pepper to taste ground nutmeg to taste 1/2 cup heavy cream (optional)

Directions:

1.	Heat the oil and melt the butter in a large pot over medium heat. Cook and stir the onion in the butter and oil under tender.
2.	Mix the carrots and squash into the pot. Pour in vegetable stock, and season with salt, pepper, and nutmeg. Bring to a boil, reduce heat, and simmer until vegetables are tender.
3.	In a blender or food processor, puree the soup mixture until smooth. Return to the pot, and stir in the heavy cream. Heat through, but do not boil. Serve warm with a dash of nutmeg. Makes 4 servings

Tortellini Soup

Kids favorite on soup and sandwich night. 10 tortellini = 3 points, if you're counting.

2 cans (14 1/2 oz each) Chicken Broth
1/8 tsp pepper (I vote for lemon pepper)
1/2 cup chopped carrot
1/2 cup sliced celery
2 oz frozen cheese filled tortellini (about 1/2 cup)
1 T chopped fresh parsley or 1 tsp dried flakes

In a medium saucepan, mix broth, pepper, carrot, celery.  Bring to a boil over med-high heat.  Add tortellini and reduce heat to medium.  Cook 15 minutes or until tortellini is done, stirring occasionally.  Stir in parsley.  Serves 4.

Slow Cooker Soup

0 Point Weight Watchers soup. Spicey, filling, easy, and very good!

10 oz baby spinach leaves
2 medium carrots, diced
2 stalks celery, diced
1 large onion, diced
1 medium clove garlic, minced
4 cups broth (calls for vegetable, but I use chicken)
28 oz can diced tomatoes
2 bay leaves
1 T dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes
Place all in crock pot; cover and cook on high for 5 hours. REMOVE bay leaves. Stir, and serve.  8 1-cup servings.

Hint: the bay leaves stay hard, but can be hard to pick out from the spinach. I would place them on the top after all other ingredients are in and remove before stirring. Also, I used a bag of baby spinach (maybe 9 oz) and at first thought it was way too much, but it cooks down and really is fine. In my fear I added 2 more cups of water and that didn't seem to bother the soup!

Stuffed Cabbage Soup

Passed on from sister Saundra. I substitute the white rice with brown. This is so good and way easier than stuffing the cabbage.

1 T oil ok
1 lb ground meat
1 lb shredded cabbage
1 large onion
1 can crushed tomatoes
2 cans (14 oz each) beef broth (can use boullion cubes to equal 30 oz)
1 cup water
1/2 cup (or less) light brown sugar
1 T lemon juice
1 tsp salt
1/3 cup long grain white rice

Heat oil over medium heat (if I use ground beef, I don't use oil - ground turkey, yes to oil.) Brown beef. Add cabbage and onion.  Cook 2 minutes.  Add tomatoes, broth, water , sugar, lemon juice, salt. Bring to a boil.  Add rice, reduce heat to medium low.  Simmer covered for 45 minutes.

Summer Corn, Bacon and Potato Chowder

This is a great Weight Watchers recipe. Substantial soup for a winter afternoon too!

1 medium uncooked Yukon Gold potato
1 spray cooking spray
1/2 cup celery, chopped
1/4 cup onions, chopped
4 pieces corn on the cob, or canned corn
1 cup sweet red pepper, diced
4 oz canadian stlye bacon, diced (optional)
2 cups fat free skim milk
1/2 tsp salt
1/4 tsp black pepper
1/8 tsp hot pepper sauce, or to taste

Pierce potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.
Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; sauté over medium-high heat for 5 minutes.
Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil). Yields about 1 1/2 cups per serving.
Feel free to substitute your favorite fresh vegetables like asparagus and broccoli for the red pepper. Or to save time, substitute 2 cups of frozen corn and 1 cup of frozen, diced bell pepper for the fresh corn and red pepper.

1 Point Chili

This is the recipe as written from Weight Watchers. Look to the bottom for variation. The cornbread addition is really good - came from a different "company's coming" chili recipe but I think it would be fine to add to this.

10 oz lean ground turkey
1 med onion, diced
2 (28 oz) cans diced tomatoes
2 med. zucchini, diced
2 med. yellow squash, diced
1 (15 oz) can black beans, rinsed
1 (15 0z) FF RS beef broth
4 celery stalks, diced
2 green peppers, diced
1 pkg dry chilli seasoning (1 1/4 oz)

Spray large nonstick skillet with Pam, set on med. heat, add turkey, onion, saute till browned.  Drain. Add tomatoes, zucchini, squash, beans, broth, celery, peppers, seasoning. Bring to simmer over med heat. Simmer until vegetables are tender, about 30 minutes.  1 Cup = 1 WW point

Variations:

• Prepare one 8 1/2 oz package of cornbread as directed on package. Stir in 1/4 cup shredded cheese and 1/2 tsp hot pepper sauce. Spoon over hot chili and spread evenly so that chili is completely covered. Sprinkle lightly with chili powder. Microwave  uncovered on high for 7 - 9 minutes or put in 400 oven and cook until cornbread is firm, about 15 minutes. Let sit for 5 - 10 minutes before serving.
  
• Add diced green chillies, 1-12 oz bottle of beer, and 1 T hot pepper sauce

Minestrone

My mother-in-law passed this on to me many years ago, clipped from some magazine or another. An old standby.

½ c olive oil
1 clove garlic, minced
1 onion, minced
2 stalks celery, chopped
1 tsp chopped parsley
1 9 oz can tomato paste
10 oz beef broth
9 cups water
1 cup chopped cabbage
2 carrots, thinly sliced
2 tsp salt
¼ tsp pepper
1/8 tsp sage
1 1lb can kidney beans
1 large zucchini, thinly sliced
1 cup frozen or canned peas or green beans
1 cup elbow macaroni

Heat oil in large pot. Add garlic, onion, celery and parsley; cook until soft. Stir in tomato paste and next 7 ingredients. Mix well, bring to a boil. Lower heat, cover and simmer slowly 1 hour. Add remaining ingredients. Cook until pasta is cooked, 10 -15 minutes. Serve piping hot. Makes 8 generous servings.