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Monday, August 30, 2010

Yummy Ideas with Vegetable Broth

One way that I like to reduce the calories in dishes that I make (while still keeping them yummy) is by adding vegetable broth. I particularly like Swanson’s Certified Organic Vegetable Broth, it is made with certified organic vegetables and is completely free from fat and MSG while having one-third less salt than Swanson’s original vegetable broth. You can also make your own broth, which is more fun and a whole lot more economical – plus you definitely know what’s going into it!

I like to add vegetable broth in dishes that include whole grain rice, or when saut̩ing vegetables in my wok. I have also been known to roast vegetables in the oven using vegetable broth. Just take a few medium red potatoes, some celery, baby carrots, a rutabaga and a couple of red onions and add a few cloves of thinly sliced garlic, and a tablespoon of rosemary Рand place everything in a shallow baking pan. Toss a tablespoon of extra virgin olive oil in the mix. Then pour a cup (or more, depending on the number of vegetables) over the veggies, and roast at 425 for about 25 minutes, or until your veggies are tender when you stick a fork in them. Yummy!

To make your own yummy broth, place your favorite veggies in a stock pot and cover with water. The vegetables you choose should be chopped, but you don’t need to peel them. Actually, the skins are chock full of flavor, too, as well as vitamins. You can use onions, celery, carrots, mushrooms (makes a dark broth especially with portabellos), and parsnips, spinach, bell peppers, tomatoes, turnips, zucchini, leeks, or even veggie scraps, like cauliflower or broccoli stems, potato peels, or the ends of green beans. You can add fresh herbs, garlic, or even wine to your broth. Add salt and pepper to taste (I prefer to make mine without salt, and just season it later when I use it). You can also use Mrs. Dash or other salt substitutes if you wish. Heat until boiling – and then lower the heat and allow simmering for about an hour. Remove from heat and allow time for cooling before pouring the liquid through a strainer.

If you make more broth than you can use, you can always freeze it for later. I sometimes freeze this broth in ice trays, which allows me to take out just a few cubes for a dish for two, or more as I need it. You can also cook your rice in broth instead of water, which gives the rice a delicious flavor or replace the milk in your mashed potatoes with broth instead.

Although I love the Swanson’s broth, I also like that I can control everything that goes into the mix when I make my own. And I can replace the chicken or beef stock that is called for in many soup recipes with this all-veggie broth, which lowers the calories and makes it perfect for vegetarians.

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Dr Eric Berg said...

Veggies are good in losing weight. So as the fruits. Thanks for sharing your tips.

Tory said...

Not only can broth-based soup lower the calories of your dishes, a Penn State study showed that when eaten as an appetizer participants ate 20% fewer calories for the entire meal (soup + main dish) than if they just ate the main dish!

I like your ice tray idea! Thanks Juliet!

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