The quick cook

Sunset, March, 1998 by Christine Weber Hale

WHAT'S FOR DINNER?

Pasta Prosciutto, and Pea Soup Butter Lettuce Salad Hot Sourdough Baguettes Sliced Oranges with Chocolate Ice Cream

Broth basics

Broth. It's the foundation for homemade soups that can be table-ready in minutes. And when dinner is sandwiched between school and sports practice or work and a movie, my secret is a shelf lined with big cans of chicken broth. One is just enough to float ingredients for four to six satisfying main-dish portions. Great soup fixings are often staples lurking in the pantry or disguised as leftovers in the refrigerator. Or I can gather the makings in a quick shop stop. With any of the following soups, all that's needed for a complete menu is salad, bread, and a simple dessert.

Pasta, Prosciutto, and Pea Soup

Prep and cook time: About 30 minutes Makes: About 8 cups; 4 servings

1 can (49 oz.) low-sodium chicken broth 3/4 cup dry white wine 1 cup dried orzo pasta 3 ounces thinly sliced prosciutto, cut into thin slivers 1 tablespoon butter or margarine 1 cup frozen petite peas 1 cup fresh basil leaves, cut into thin slivers Grated parmesan cheese

1. In a covered 5- to 6-quart pan over high heat, bring broth, wine, and pasta to a boil, then simmer until pasta is tender to bite, about 20 minutes total.

2. Meanwhile, in an 8- to 10-inch frying pan over medium-high heat, stir prosciutto with butter until crisp, about 5 minutes. Drain on paper towels.

3. Stir peas and basil into soup and heat until peas are hot, 1 to 2 minutes.

4. Ladle into bowls and add prosciutto. Sprinkle with cheese to taste.

Per serving: 347 cal., 24% (83 cal.) from fat; 19 g protein; 9.2 g fat (3.8 g sat.); 41 g carbo (4.6 g fiber); 654 nag sodium; 31 mg chol.

FIVE MORE SOUPER RECIPES

Each begins with 1 can (49 oz.) low-sodium chicken broth in a 5- to 6-quart pan.

1. Mexican Chicken Soup. To chicken broth add 1 1/2 cups tomato salsa and 1/4 cup lime juice. Bring to a boil over high heat. Stir in 2 cups shredded, skinned, cooked chicken, 1 cup frozen corn kernels, 1 cup precooked dried white rice, and 1/4 cup minced fresh cilantro. Cook until rice is tender to bite, 3 to 5 minutes. Serve in bowls, and add to taste avocado wedges, sour cream, and juice from lime wedges. Makes about 10 cups; 4 to 5 servings.

Per serving: 273 cal., 21% (58 cal.) from fat; 23 g protein; 6.4 g fat (2.1 g sat.); 30 g carbo (1 g fiber); 952 mg sodium; 55 mg chol.

2. Asian Dumpling Soup. To chicken broth add 3 tablespoons minced fresh ginger, 2 cloves minced garlic, 2 tablespoons seasoned rice vinegar, and 1 tablespoon soy sauce. Bring to a boil over high heat. Add 1 pound frozen potstickers or won tons and simmer, uncovered, until hot in center (cut to test), 6 to 8 minutes. Add 1/2 cup sliced green onion. Serve in bowls and add Asian (toasted) sesame oil to taste. Makes about 8 cups; 4 servings.

Per serving: 395 cal., 9.4% (37 cal.) from fat; 16 g protein; 4.1 g fat (1.5 g sat.); 72 g carbo (2.7 g fiber); 1,221 mg sodium; 16 mg chol.

3. Black Bean Soup. To chicken broth add 2 to 3 cans black beans (14 to 15 oz. each), 1 cup chopped onion, and 1 or 2 cloves minced garlic. Bring to a boil over high heat. For a creamy soup, scoop about half the beans into a blender and whirl with some of the broth until pureed. Return to pan, add 2 cups coarsely chopped cooked beef, and heat to simmering. Serve in bowls and add to taste chopped fresh cilantro, crumbled tortilla chips, and crumbled cotija cheese. Makes about 12 cups; 6 servings.

Per serving: 261 cal., 33% (86 cal.) from fat; 23 g protein; 9.6 g fat (3.4 g sat.); 21 g carbo (7.5 g fiber); 546 mg sodium; 42 mg chol.

4. Minestrone Soup. To chicken broth add 1 can (28 oz.) pear-shaped tomatoes, chopped, with juice; about 2 cups chopped zucchini; and 1 cup elbow macaroni. Bring to boil over high heat, then simmer until pasta is tender to bite, 18 to 20 minutes total. Serve in bowls and add cubed jack cheese (8 to 10 oz. total). Season to taste with prepared pesto and grated parmesan cheese. Makes about 11 cups; 5 to 6 servings.

Per serving: 270 cal., 47% (126 cal.) from fat; 16 g protein; 14 g fat (7.5 g sat.); 22 g carbo (1.7 g fiber); 530 mg sodium; 44 mg chol.

5. Curried Spinach Soup. To about 2 cups of the chicken broth add 2 packages (10 oz. each) frozen spinach and bring to a boil over high heat, breaking spinach apart as it thaws. Whirl mixture in a blender until smooth, a portion at a time, then return to pan and add remaining broth. Season soup to taste with curry powder (start with 1 teaspoon) and bring to simmering on high heat, stirring occasionally. Add 2 cups shelled cooked tiny shrimp. Serve soup in bowls and add sour cream to taste. Makes 9 cups; 4 to 5 servings.

Per serving: 122 cal., 21% (26 cal.) from fat; 19 g protein; 2.9 g fat (1.2 g sat.); 6.6 g carbo (2.5 g fiber); 342 mg sodium; 115 mg chol.

LET US HEAR FROM YOU

Have a question, quick tip, or favorite recipe you can make in 30 minutes or less? Send it to The Quick Cook, Sunset Magazine, 80 Willow Rd., Menlo Park, CA 94025, or send e-mail (including your full name, street address, and phone number) to quickcook@sunsetpub.com