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Soups On!

 

 

 

Vegetable Beef Soup
1 lb Ground Sirloin 7% fat
28 oz Jarred Spaghetti sauce (I had some leftover) You could use 2 cans of  
                         crushed tomatoes
1 28 oz can crushed tomatoes
1 lb  Frozen mixed vegetables (corn, peas,
                         carrots, Lima’s, green beans)
1 cup Canned Black beans (leftovers)
2 cups Frozen okra
1 yellow squash quartered and chopped
1 zuchinni squash quarter and chopped
1 large onion rough chopped
3 large minced garlic cloves (3 teaspoons)
1 cup of dry pasta (I use small shells)
9 cups of water
2 bay leaves
salt and pepper to taste (I add some Lawry’s Season salt also)
2 shots of Worchestire sauce
2 tablespoon of seasonings (I used Italian, basil and oregano)
2 tablespoons of beef base (bullion)  **this makes great soup!
This makes at least 26 cups of soup!
Directions:
Put onion in a large pot and cook until getting soft, (use a little water instead of oil and stir constantly) then add minced garlic and hamburger meat and brown. 
Now, easy breezy, add everything else put the pasta, put on the lid, bring to a boil, simmer 30 minutes.  Now add the cup of dry pasta and cook 10 minutes.  Taste and add any additional seasonings. 

I love low calorie soups.  I always have some packed up in to go containers for lunches and then freeze the leftovers for emergency meals. (translation:  I am tired and don’t want to cook!)  When I make a big batch of something for the first time I want to make sure it is as low calorie as I think, so I have made a Recipe matrix in Excel that helps me figure out exactly the calories, fat, carbs, sodium and protein.  Here is the vegetable beef soup.

Vegetable Beef Soup            
               
INGREDIENT SERVING CALS FAT CARBS SUGAR SODIUM PROTEIN
  IN OUNCES            
Sirloin 93/7 16 680 32 0 0 280 92
Spaghetti sauce 28 560 17.5 84 70 3570 14
Mixed Veggies 27 300 0 60 20 425 15
Black Beans 8 210 1 46 2 960 14
Okra 12    60 0 12 4 40 2
Tomatoes 28 280 0 56 35 2030 14
Onion 8 73 0 17 0 0 1.8
WATER 73 0 0 0 0 0 0
Pasta shells 8 420 2 82 4 0 14
Total ENTIRE BATCH 208 2583 52.5 357 135 7305 166.8
               
OUNCES # SERVINGS CALS FAT CARBS SUGAR SODIUM PROTEIN
8 26 99 2 14 5 281 6

 

If you would like this Recipe Matrix in an excel spreadsheet e-mail me and I will send it to you.  ruthie0404@rocketmail.com

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Really Ruthie?

Figuring life out one day at a time...

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