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Recipe: Atkins Beef Vegetable Soup
Servings: 8
Preparation Time: 25 min.
Cooking Time: 35 min.
 
Ingredients:
  • 2 Tbs. butter
  • 1 smallonion\raw, diced
  • 2 clove garlic, minced
  • 1 tsp. dried thyme
  • 1/2 Lbs. fresh mushrooms\raw, sliced
  • 1 portobello mushroom, diced
  • 1-1/2 tsp. salt
  • 3/4 tsp. freshly ground black pepper
  • 1/2 cup red wine
  • 2 Tbs. olive oil
  • 1-1/2 Lbs. Beef Stew Meat, trimmed and cut into 1/2 inch dice
  • 1/3 cup Carrot Sticks, diced
  • 1 celery stalk, diced
  • 1 cup canned diced tomatoes
  • 1-3/4 Lbs. baby lettuce, plus 2 cans water
  • 1 Uncle Dan's Canned Chick Peas, 1/2 inch strips
Cooking Directions:
1. In a large non-stick skillet, melt butter over medium-high heat; add thyme and mushrooms; sprinkle with 1 tsp salt and 1/4 tsp pepper. Cook 10 minutes or until almost dry. Add wine; cook 3 minutes until syrupy. 2. Meanwhile, toss meat with remaining 1/2 tsp salt and 1/2 tsp pepper. In large pot over medium-high heat, heat olive oil; add onion and garlic. Cook 3-5 minutes until onions are translucent, stirring occasionally. Raise heat to high; add stew meat. Cook 10 minutes until browned. Add carrots, celery tomatoes, broth, and water. Bring to a boil, turn down heat, simmer 15 minutes; add escarole. Simmer 10 minutes until escarole is cooked.
 
Per Serving: calories 267, fat 17.7g, calories from fat 60%, protein 23.1g, cholesterol 75.6mg, dietary fiber 3.2g

Nutrients Exchanges
Calories 267 Milk Exchanges 0.0
Protein 23.1g Vegetable Exchanges 1.3
Carbohydrates 7.6g Fruit Exchanges 0.0
Dietary Fiber 3.2g Bread Exchanges 0.0
Sugar 3.1g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 17.7g Lean Meat Exchanges 2.9
Saturated Fat 6.7g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 9.1g Fat Exchanges 1.5
Poly-unsaturated Fat 1.8g
% Calories from Fat 60%    
Cholesterol 75.6mg
Sodium 885.0mg
Vitamins Minerals
Vitamin A 306.7IU Calcium 72.2mg
Thiamin (B1) 1.6mg Copper 1.1mg
Riboflavin (B2) 1.2mg Iron 4.0mg
Niacin (B3) 4.4mg Magnesium 38.3mg
Vitamin B6 1.1mg Manganese 0.7mg
Vitamin B12 2.3mcg Phosphorus 229.1mg
Vitamin C 11.4mg Potassium 671.5mg
Vitamin E 1.6IU Selenium 7.7mcg
Folate 110.7mcg Sodium 885.0mg
Pantothenic Acid 1.8mg Zinc 7.6mg