4. Choose one protein to add.
· 1 pound cooked (or leftover) chopped/diced beef, chicken, ham, lean sausage, etc.
· 1 (16-ounce) can beef, chicken, ham
· 1 (16-ounce) can beans (pinto, kidney, navy, black, etc.), drained and rinsed
5. Choose one starch to add.
· 3 to 4 c. diced potatoes
· 4 ounces egg noodles, macaroni, pasta (or 1 1/2 c. leftover cooked noodles)
· 1/2 c. uncooked rice (or 1 1/2 c. leftover cooked rice)
6. Choose a mixture of 2 to 3 cups chopped vegetables (fresh, frozen or canned) to add to the pot.
7. Choose one or more seasonings, add to pot and simmer 20 to 25 minutes or until vegetables tender.
· 1 to 2 tsp. dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, parsley etc.)
· Bay leaf (remove before serving)
· Minced garlic
· 1 to 2 Tbsp. fresh herbs (add 5 minutes before serving)
For more information about food and nutrition, visit http://www.ndsu.edu/eatsmart or check out the Prairie Fare blog at http://bit.ly/ZithZR.
If you prefer a recipe, here is a fiber-rich formulation courtesy of Cornell Cooperative Extension of Onondaga County, New York.
Zesty Black Bean Soup
1 c. onion, chopped
3/4 c. celery, chopped
2 tsp. garlic, chopped
1 1/2 c. beef broth, reduced-sodium
2 (15-ounce) cans black beans, drained and rinsed
1/2 c. salsa (thick and chunky, mild or medium)
1 1/2 tsp. cumin
1/2 tsp. onion powder
1/4 tsp. dried oregano
Combine all ingredients in a saucepan. Cover and simmer for 20 to 25 minutes or until vegetables are tender.
Makes four servings (1 1/4 cups per serving). Each serving has 160 calories, 1 gram (g) of fat, 27 g of carbohydrate, 8 g of dietary fiber, 8 g of protein and 360 milligrams of sodium (36 percent of the daily value).