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| Recipe: Atkins Beef Vegetable Soup |
Servings: 8
Preparation Time: 25 min.
Cooking Time: 35 min.
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| 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
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| 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.
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| Per Serving:
calories 267, fat 17.7g, calories from fat 60%, protein 23.1g, cholesterol 75.6mg, dietary fiber 3.2g
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| 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% |
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| 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 |
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