Monday, January 17, 2011

Split pea soup (low-fat, Better Homes and Gardens)


2 1/4 cups water
1 1/2 cups dry split peans, rinsed and drained
1 14-ounce can reduced-sodium chicken broth (I make my own, when I boil chicken)
one 1- to 1 1/2 pound meaty ham bone
1/4 teaspoon dried marjoram, crushed
dash black pepper
1 bay leaf
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped onion

1. in a large saucepan combine water, split peas, broth, ham bone, marjoram, pepper and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 1 hour, stirring occasionally.

Remove ham bone. When cool enough to handle, cut meat off bone; coarsely chop meat. Discard bones.

Return meat to saucepan. Stir in carrot, celery, and onion. Return to boiling; reduce heat. Simmer, covered, for 20 to 30 minutes more, or until vegetables are tender. Discard bay leaf.

Crock pot directions: In 3 1/2 or 4 quart crockpot, combine split peas, pork bone, marjoram, pepper, bay leaf, carrot, celery and onion. Pour water and broth over all. Cover and cook on low-heat setting for 8 to 10 hours, or on high for 4 to 5 hours. Discard bay leaf. Remove ham bone; coarsely chop meat, stir meat into soup.

Nutrition facts: 303 calories, 3 g total fat (1 gram sat fat), 13 mga chol., 605 mg sodium, 47 grams carbo., 19 g fiber, 24 g protein. 79% vit A, 6% vit C, 5% calcium, 18% iron

exchanges: 3 starch, 2 very lean meat  

I don't get too picky about the vegetables in any soup, including this one.  I do not measure to make sure I have 1/2 cup of carrots or celery or onion.  Quite truthfully, you could double the amounts of all those and it wouldn't taste any different.  We don't often have ham, so I usually buy ham scraps or chopped ham in reasonably small amounts to use for beans and for this recipe.  One cup of ham pieces is plenty to flavor it, and keeps the salt within reason.  

Split pea soup is not appetizing to look at, but if you like most beans and lentils, you'll love this.  

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