Skinnytaste Cookbook. Gina Homolka
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Название: Skinnytaste Cookbook
Автор: Gina Homolka
Издательство: HarperCollins
Жанр: Кулинария
isbn: 9780008128067
isbn:
FOOD FACTS the skinny on soya beans
Soya beans are a super source of protein, with more than 8 grams per ½ cup (30g). In fact, soya beans are considered a complete protein, meaning they contain all of the essential amino acids that our bodies cannot make on their own.
‘Un’Stuffed Cabbage Soup
Serves 8
Stuffed cabbage is one of my favourite comfort dishes that my mom used to make, but it can take quite a bit of time to prepare. These days, time is not something I have a lot of with a toddler running around and a full-time career, so when I’m in a rush, I rely on this shortcut: I throw all the ingredients into a big pot and make this soup instead. Most of the cooking time is unattended, so I can spend more time with my family and less time in the kitchen. Bonus: leftovers are even better the next day.
450g lean beef mince
1⅛ teaspoons sea salt
1 large white onion, finely chopped
3 garlic cloves, crushed
1½ teaspoons sweet paprika
½ teaspoon dried thyme
2 (400g) tins chopped tomatoes
225g passata
5 cups (1.25 litres) good-quality low-salt beef stock*
4 cups (300g) chopped green cabbage
Freshly ground black pepper
1 cup (185g) cooked brown rice
*Read the label to be sure this product is gluten-free.
In a large pot or Dutch oven set over high heat, season the beef mince with ¼ teaspoon of the salt and cook, using a wooden spoon to break the meat into small pieces as it browns. Drain any fat from the pot and reduce the heat to medium-low. Add the onion, garlic, paprika and thyme and cook until the onions are soft, 5 to 7 minutes. Add the tomatoes, passata, beef stock and cabbage, and season with the remaining salt and black pepper to taste. Bring to a boil, reduce the heat to low, cover and simmer until the cabbage is soft, about 35 minutes.
Add the cooked brown rice and simmer 5 more minutes before ladling the soup into bowls to serve.
skinnyscoop
Soups and stews like this are perfect for freezing. Freeze leftovers in labelled, portion-size containers so you’ll have quick meals to reheat when you’re pressed for time.
Slow-Cooker Chicken Enchilada Soup
Serves 6
Call me lazy, but I love a meal that can pretty much cook itself. I also love turning classic meals into a hearty bowl of soup, and the slow cooker allows me to do both. For this dish, I took my standard chicken enchilada recipe and threw the ingredients into a slow cooker. What emerged a few hours later was this delicious chunky soup that I topped with cheese, spring onions, coriander and avocado. If I don’t have avocado, I add a touch of light soured cream or crushed tortillas on top. It’s everything I love about enchiladas in one neat bowl!
SOUP
2 teaspoons olive oil
½ cup (80g) chopped onion
3 garlic cloves, crushed
3 cups (575ml) low-salt chicken stock*
225g passata
1 to 2 teaspoons chopped chipotle chilli in adobo sauce†
¼ cup (15g) chopped fresh coriander
1 (400g) tin low-salt black beans, rinsed and drained
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