Sweet & Sour Beef-Cabbage Soup
6 servings: About 1 3/4 cups each
Active Time: 30 minutes
Total Time: 30 minute
1 tablespoon canola oil
1 pound lean (90% or leaner) ground beef
1 1/2 teaspoons caraway seeds
1 teaspoon dried thyme
2 1/2 cups frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups reduced-sodium beef broth
1 15-ounce can crushed or diced tomatoes
1 1/2 tablespoons honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons cider vinegar
1/4 teaspoon salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper.
Per serving: 250 calories; 10 g fat ( 3 g sat , 5 g mono ); 54 mg cholesterol; 20 g carbohydrates;
20 g protein; 4 g fiber; 705 mg sodium; 717 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (30% dv), Iron & Potassium (20% dv).
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 2 lean meat, 1/2 fat