Cream soups that trim the calories, fat

By ANNE LONG

© St. Petersburg Times, published February 14, 2001

Soups are especially appealing when the weather is chilly or even just cool. Cream soups don't have to be calorie- and fat-laden. Jane Knofczynski's recipe for cream of broccoli soup starts with low-sodium and fat-free chicken broth. Skim milk and reduced-fat cheddar cheese help keep the tally in check.

Nancy Eggert's recipe gives the option of using low-fat milk and low-fat sour cream, so the final count is up to the cook.

It occurs to us that cauliflower or chopped spinach would be an interesting substitute for broccoli. Variations keep menus interesting.

Muffuletta, a New Orleans specialty, is a grand sandwich that combines assorted cold cuts and cheese with a piquant olive spread. Make it with French bread or a round loaf. Wrap the sandwich in plastic wrap and refrigerate up to eight hours so that flavors have a chance to blend.

Ginny Strubin writes that she makes this often for picnics and takes the olive spread separately in a plastic container. Muffuletta is also a great choice for tailgate parties.

For: Theresa LaTorre of Clearwater

From: Jane Knofczynski of Palm Harbor

Recipe: Light cream of broccoli soup

Light Cream of Broccoli Soup

1 16-ounce can ready-to-serve low-sodium, fat-free chicken broth

1/3 cup instant non-fat dry milk powder

3 tablespoons cornstarch

1/2 teaspoon dried onion flakes

1/4 teaspoon salt

1/4 teaspoon dried basil

1/4 teaspoon dried thyme

1/4 teaspoon pepper

1 10-ounce package frozen chopped broccoli, thawed and drained

11/2 cups skim milk

1/3 cup shredded reduced-fat cheddar cheese (1.3 ounces)

1 tablespoon butter-flavored granules

Garnish: shredded reduced-fat cheddar cheese

Combine first eight ingredients in a large saucepan; bring to a boil, stirring constantly. Cook 1 minute, stirring constantly. Add broccoli and next three ingredients; cook until cheese melts and mixture is thoroughly heated.

Garnish individual servings with 1/2 teaspoon of shredded cheese.Makes 4 servings. Each 1 cup serving:166 calories (17 percent from fat).

From: Nancy Eggert of Dunedin

Recipe: Cream of broccoli soup, from Moosewood Cookbook by Molly Katzen

Cream of Broccoli Soup

2 tablespoons butter or margarine (Nancy prefers butter)

11/2 cups chopped onion

1 bay leaf

1 teaspoon salt, or more to taste

1 medium bell pepper, diced

4 cups chopped broccoli, stems and all

21/2 cups water

2 cups milk (low-fat okay)

1/2 cup sour cream (low-fat okay)

1/4 teaspoon ground allspice

Black pepper and white pepper to taste

Dash of dried thyme

1/2 teaspoon dried basil

1 cup broccoli florets, sliced thin and lightly steamed

Melt butter or margarine in a kettle or Dutch oven. Add onion, bay leaf and salt. Saute over medium heat until the onion is translucent. Add green pepper, chopped broccoli and water. Cover and cook over medium heat for 10 minutes or until the broccoli is very tender.

Remove the bay leaf and puree the soup little by little with the milk in a blender or food processor. Return to the kettle.

Whisk in the sour cream and remaining seasonings. Heat gently. Serve hot, topped with lightly steamed broccoli florets. Makes 4-6 servings.

For: Karlene Aestgen of St. Petersburg and Pat Duncan of Clearwater

From: Ginny Strubin of New Port Richey

Recipe: Muffuletta picnic sandwich

Muffuletta Picnic Sandwich

Olive spread:

1/4 cup finely chopped stuffed green olives

1/4 cup finely chopped kalamata or ripe olives

2 tablespoons finely chopped onion

2 tablespoons balsamic vinegar or red wine vinegar

1 tablespoon finely chopped fresh parsley

1 teaspoon finely chopped fresh basil

2 tablespoons olive oil

2 garlic cloves, crushed

Sandwich:

1 16-ounce loaf French bread

2 tablespoons margarine or butter, softened

6 ounces thinly sliced smoked cooked ham

6 ounces thinly sliced pastrami

6 ounces thinly sliced smoked cooked turkey

8 ounces thinly sliced provolone

6 lettuce leaves

In small bowl, combine all olive spread ingredients; mix well. Refrigerate 1 hour to blend flavors.

Cut bread in half lengthwise. Spread cut sides with margarine. Layer olive spread, meat, cheese and lettuce evenly on bottom half. Cover with top half of bread; press down lightly.

Wrap with plastic wrap and refrigerate 8 hours or overnight. Cut into slices. Makes 8-10 sandwiches. If you prefer to use a round loaf, cut into wedges.

Ginny puts olive spread in a plastic container and spoons it on the sandwich just before serving.

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