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Soups & Stews
Chapter 28
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Lentil Soup
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Japanese Miso Soup
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Bisque – thick, rich soup made with finely mashed or ground seafood poultry or vegetables
Broth or stock –is seasoned liquid strained off after cooking meat, fish or vegetables
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Chowder – thick, chunky soup Corn chowder, New England, etc
Fruit soups – are chilled, sweet, refreshing
Stew –is a thick, hearty mixture of chunky veggies and perhaps meat, poultry or fish cooked slowly in liquid
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What’s In a Bowl
Grain products Rice, barley, pasta, (noodles/couscous)
Veggies and fruits Flavorful, colorful
Dairy foods Milk, yogurt, cheese
Meat and Beans group Meat, poultry, fish, beans, tofu
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Create a Soup or Stew
Make your own stock Buy canned broth or stock Cook less expensive and less tender
meat, poultry Slowly cook in pot of liquid Add onion, celery, carrots, herbs,
spices Bring to a boil, lower heat and cook
gently
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Simmering Ingredients
Long, slow cooking Adjust heat to keep liquid below
boiling point Use regular pot or slow cooker,
pressure cooker Start with stock Add ingredients (bite sized)
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Quick Tricks for Homemade Soups & Stews
Use canned broth, bouillon cubes Canned, frozen, or left over cooked
veggies or fruit to cut down on cooking time
Use leftover meat or poultry Cook part or all of the recipe in the
microwave Make big batches
(freeze for later)
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Try It Cold
Canned or frozen heat-and-eat soups, stews
Condensed soup– has some of the water removed in processing
Just add liquid before heating Check nutritional panel
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Keeping Nutrition High
Provide nutrients from food group ingredients
Lower fat in creamed soups Use fat-free evaporated milk or
buttermilk instead of cream For extra calcium, stir in no-fat dry
milk of add low-fat nonfat yogurt
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More Tips
Dilute condensed soups with milk (low fat or fat free)
Thicken soups with pureed veggies or other starchy foods Legumes, potatoes, pasta, barley or rice
Chill homemade stock of soups overnight Fat rises to top and become firm, lift it off and
discard
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Use herbs and spices to add flavor Save the liquid from cooking
veggies for your soup
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Store soups and stews properly so illness-causing bacteria can’t multiply
Large batch, divide into several smaller contains so they can chill quickly
Freeze small batches of soup in plastic covered bowls or freezer bags for 3 months
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Summary
You can buy or make soups and stews in a variety of flavors to enjoy any time of day and in any weather
Following the Food Guide Pyramid, you can create nutritious soups and stews with foods from two or more food groups
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You can create soups and stews from scratch by making a stock and adding other foods
Convenience soups and stews are good for quick meals
Store soups and stews properly to keep illness-causing bacteria from multiplying
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Activity
Look up recipes for soups and stews
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Egg Drop Soup 2 cans chicken broth 1 T soy sauce 1 large egg 1 T thinly sliced green onion (green part only
(optional) Yield:4 servings In medium saucepan, bring broth and soy sauce
to a boils Beat egg with a fork until yolk and white are
combined. Slowly pour egg over prongs of fork into boiling
soup. Cook 30 seconds or until egg is set. Ladle into bowls, Garnish with onion, if desired.