Simply soup: Five nutritious recipes to warm your winter and fuel your fitness fire - includes recipes - Recipe

Muscle & Fitness/Hers, Feb-March, 2002 by Mary Ann Mucica

1 cup chopped onion

1 cup chopped carrots

1 cup sliced fresh mushrooms

1/2 cup uncooked long-grain rice

2 14 1/2-oz. cans Swanson's no-fat, less-sodium chicken broth

2 Tbsp. chopped fresh Italian parsley

2 bay leaves

4 cloves garlic chopped

1/2 tsp. dry or fresh thyme

Chopped zucchini, parsnips, tumips or potatoes can be added if desired

Grated Romano cheese to taste

Place all ingredients in a large pot. Bring to a boil, then simmer uncovered for an hour, stiming occasionally. Remove bay leaves and serve, Makes eight servings. Per serving: 186 calories, 28 g protien, 11 g carbohydrate, 3 g fat, 2 g fiber.

PERFECT PASTA E FAGIOLI

Being raised Catholic in an Italian-American home, we observed the church law of no meat on Friday So every Friday as far back as I can remember, we had "pasta vazool." (I'm sure vazool is dialect from some part of Sicily) My mother's recipe came from my grandmother, who first made this ethnic dish in Montelepre, Sicily a small town close to Palermo. Nonni served it in big, flat so up bowls with her homemade Italian bread and fresh grated Romano cheese sprinkled on top. She started by soaking cannelloni beans (fagioli) overnight, but we'll improvise a little. I'm sure Nonni won't mind. The memories of those family dinners will last forever

1 medium onion, chopped

3 Tbsp. olive oil

29-oz. can tomato sauce (plain or with Italian seasonings)

3-6 cloves garlic, chopped

Fresh oregano and basil to taste

2 bay leaves

1 lb. 1 1-oz. can less-sodium red kidney beans, drained

1 tsp. sugar (optional; my mother said it cut the acidity of the tomato sauce)

1/2 lb. small macaroni or your favorite small pasta

Water if needed

Grated Romano cheese to taste

In a large pot, saute onion in oil until soft, then add tomato sauce, garlic, oregano, basil, bay leaves, red kidney beans and sugar (optional). Simmer 30 minutes. Meanwhile, cook pasta according to package directions or al dente. When it's ready, add the pasta and some of the water it was cooked in (as much as you like to achieve the soup consistency you prefer) to the sauce. Serve immediately If you make the soup a day or more ahead, don't add the pasta. Spoon pasta into soup bowls only when ready to serve, then add sauce. Sprinkle with Romano cheese. Makes eight servings. Per serving: 209 calories, 7 g protein, 32 g carbohydrate. 7 g fat, 5 g fiber.

ALBONDIGAS (MEXICAN MEATBALL SOUP)

How about something different when the gang comes over for Super Bowl Sunday? You'll score some major points with all those weekend warriors with this football favorite. I serve this hefty soup at halftime, with a big, make-your-own-sub bar. It scores a touchdown every time. And I'll let you in on a little secret: Without cumin, it's not albondigas. Ole!

5 cups water

1 cup chopped carrots

1 cup chopped bell pepper

1 cup chopped onion

1 cup chopped zucchini

1 cup sliced celery

14 1/2-oz. can whole peeled tomatoes with juice (with Mexican seasoning if desired)

5 cubes beef bouillon

1 tsp. fresh or dried oregano

2 tsp. fresh or ground cumin

1 bunch fresh cilantro, chopped fine, divided