Hungarian mushroom soup:
- 4 tablespoons unsalted butter
- 2 cups chopped onions
- 1 pound fresh mushrooms, sliced
- 2 teaspoons dried dill weed
- 1 tablespoon paprika
- 1 tablespoon soy sauce
- 2 cups chicken broth
- 1 cup milk
- 3 tablespoons all-purpose flour
- 1 teaspoon salt
- ground black pepper to taste
- 2 teaspoons lemon juice
- 1/4 cup chopped fresh parsley
- 1/2 cup sour cream
Melt the butter in a large pot over medium heat. Saute the onions in the butter for 5 minutes. Add the mushrooms and saute for 5 more minutes. Stir in the dill, paprika, soy sauce and broth. Reduce heat to low, cover, and simmer for 15 minutes.
In a separate small bowl, whisk the milk and flour together. Pour this into the soup and stir well to blend. Cover and simmer for 15 more minutes, stirring occasionally.
Finally, stir in the salt, ground black pepper, lemon juice, parsley and sour cream. Mix together and allow to heat through over low heat, about 3 to 5 minutes. Do not boil, eat that shit hot.
Calorie restriction on the healthy and cheap side (it's super lazy, too):
- 28 oz can no salt added tomatoes (or two 14oz cans, easier to find)
- 16 oz bag frozen mixed vegetables (doesn't really matter -- I also usually get 32 oz bags and split them into two meals)
- 4 oz frozen leaf vegetables (collards, turnip, mustard, whatever)
- See below (200-250 calories of brown rice, yam, potato, whole wheat pasta, whatever)
- 1 tsp ground flax
- Whatever salt-free seasoning you want to use (Spike and Mrs Dash are good examples)
Throw the tomatoes into a pot (don't bother draining them), let them cook. Throw in your leaf greens, followed by your frozen vegetables. Start some instant rice or whatever (I use Success Rice from Wal-Mart, when my rice cooker isn't full of brown). Let it all cook, cover it so the vegetables steam a little if you want to lose some nutrition and make it more soggy. Throw the flax and seasoning in there when it's sufficiently hot, stir, mix in your chosen starch and dump some into a bowl. I also tend to put some olive oil in there to activate the lycopene in the tomatoes.
200-250 calories of starch boils down to:
1 1/2 medium potatoes
1 1/2 cups whole wheat pasta
1 1/4 cups brown rice
This will be about 600-650 calories per meal. If you eat it two to three times a day, it's around 1300-1950 calories total and super lazy.
This surpasses RDA/DRI recommendations for every nutrient. The only things on the low side are zinc, selenium and vitamin E.
It's a huge volume of food, for you fatties that want to lose weight and just stuff their faces all day. The recipe above yields one and a half servings. It's what I'd eat when I was weight training so many years ago (no, I'm not vegetarian, vegan or any of that other non-sense -- it just averaged out cheaper than other sources of protein/nutrition. My stomach doesn't tolerate whey isolate.)
Averaged break down from Cron-O-Meter of 2 meals a day:
General
Calories 1573
Protein 59.4 g / 108%
Carbs 329.1 g
Fiber 71.5 g
Fat 9.6 g
Without Flax / With Flax
Protein 13% / (13%)
Carbs 82% / (81%)
Fat 5% / (7%)
Vitamins
Vitamin A | 65584.7 IU / 2186%
Folate | 490.2 µg / 123%
B1 (Thiamine) | 2.0 mg / 167%
B2 (Riboflavin) | 2.3 mg / 180%
B3 (Niacin) | 29.2 mg / 182%
B5 (Pantothenic Acid)| 5.1 mg/ 103%
B6 (Pyridoxine) | 3.5 mg / 271%
Vitamin C | 235.8 mg / 262%
Vitamin E | 17.2 mg / 114%
Vitamin K | 1671.0 µg / 1393%
Minerals
Calcium | 1247.5 mg / 125%
Copper | 2.5 mg / 282%
Iron | 27.6 mg / 345%
Magnesium | 687.9 mg / 164%
Manganese | 11.4 mg / 494%
Phosphorus | 1297.4 mg / 185%
Potassium | 5294.0 mg / 113%
Selenium | 65.0 µg / 118%
Sodium | 609.6 mg 122%
Zinc | 10.8 mg / 98%
Lipids
Saturated | 1.7 g
Omega-3 | 0.6 g /(1.7)
Omega-6 | 3.2 g /(3.5)
Cholesterol | 0.0 mg