Soups

White Bean Soup

Number of Servings 8 Ingredients 1 lb. navy beans 4 chicken bouillon cubes 4 garlic cloves Seasoned salt to taste 1 onion, finely chopped 1 c. chopped carrots 1 c. chopped celery 1 c. corn, fresh or frozen Instructions In large pot, cover navy beans with water. Add bouillon cubes, garlic, seasoned salt and onion; boil gently 1 1/2 hours or until beans are almost tender. Add carrots and celery; continue cooking until tender. Add corn and cook 8 minutes more. Nutrition Information 229 Calories; 1g Fat (4.9% calories from fat); 14g Protein; 42g Carbohydrate; 15g Dietary Fiber; trace Cholesterol; 402mg Sodium

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What’s in Your Pantry Soup

What's in Your Pantry Soup

Number of Servings 4 Ingredients 1 large can of pumpkin 1 can of black beans (drained, rinsed) 1 large can of pinto beans (drained, rinsed) 2 cans of diced tomatoes with garlic & onion or 1 small jar of salsa 1/2 bag of frozen corn or 1 can (drained, rinsed) 2 cups of water 2 Tbsp. chili powder 2 Tbsp. cumin 2 Tbsp. garlic powder Instructions Mix all ingredients together into a large pot, bring to a simmer. Serve! Note:  Substitute whatever canned beans or frozen vegetables you have in your pantry. Nutrition Information 153 Calories, .6g Fat, 0mg Cholesterol, 785mg Sodium, 28g Carbohydrates, 8.8g Fiber, 10.3 Protein

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Squash & Corn Chowder

Squash & Corn Chowder

Number of Servings 4 Ingredients   2 slices smoked bacon 3/4 cup sliced green onions, divided 1/4 cup chopped celery 1 pound yellow summer squash, chopped 1 pound frozen yellow baby corn kernels, thawed and divided 2 1/4 cups 1% low-fat milk, divided 1 teaspoon chopped fresh thyme 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon salt 1/4 cup (1 ounce) shredded extra-sharp cheddar cheese     Instructions Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon, and set aside. Add 1/2 cup onions, celery, and squash to drippings in pan; sauté 8 minutes or until vegetables are tender.  Reserve 1 cup corn; set aside. Place the remaining corn and 1 cup milk in a blender; process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon salt, and pepper to

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Spicy Poblano and Corn Soup

Spicy Poblano and Corn Soup

Ingredients 1 16-ounce package frozen white corn 2 cups fat-free milk, divided 4 Poblano chilies, seeded and chopped 1 cup onion 1 tbs. water ¾ tsp salt ½ cup reduced-fat shredded sharp cheddar cheese     Instructions Place one cup corn and 1 ½ cup milk in a Dutch Oven.Bring mixture to a boil over medium heat.Combine chopped chile, onion, and tbs. water in a microwave-safe bowl.Cover and microwave on high four minutes.Meanwhile, place two cups corn and ½ cup milk in a blender; process until smooth.Add pureed mixture to corn mixture in pan.Stir in chile mixture and salt, and cook six minutes over medium heat.Ladle soup into bowls, and top each serving with two tbs. cheddar cheese.4 servings.   Nutrition Information 239 Calories, 4g fat, 13g protein, 42g carbohydrates, 4.9g fiber, 13mg cholesterol, 1.5mg iron, 633mg sodium

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Southwestern Veggie Soup

Serving Size 1 c Number of Servings 4 Ingredients 2 corn tortillas Nonstick vegetable cooking spray 1/2 tsp. vegetable oil 1/3 cup onion, chopped 1/3 cup bell pepper, chopped 1 clove garlic, crushed 1 1/2 cups frozen corn 1 medium tomato, chopped 2 cups water 1/3 tsp. beef or vegetable bouillon 1/4 tsp. oregano 1 tsp. cornstarch mixed with 1 tbsp. water 1 tbsp. fresh cilantro or parsley leaves, chopped 1/4 cup mild salsa 1 cup pinto beans 1 cup mozzarella cheese, shredded 1/8 tsp. thyme Instructions Cut tortillas into eighths. Coat nonstick cookie sheet with vegetable spray. Toast tortillas on cookie sheet at 400° F for 10 minutes or until crisp. Sauté vegetables in vegetable oil for 2 or 3 minutes. Add 2 cups water, bouillon, oregano, cornstarch paste, cilantro, salsa and pinto beans and let simmer for 5 minutes. Ladle soup into 4 shallow bowls. Distribute toasted tortilla

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Sausage and Corn Frittata

Sausage and Corn Frittata

Ingredients 4 ounces smoked turkey sausage, quartered lengthwise and diced 1 ½ cup frozen white corn, thawed ¼ tsp. ground red pepper 1 large egg 4 large egg whites ½ cup reduced-fat shredded sharp cheddar cheese 3 tbs. chopped fresh cilantro, divided Instructions Heat medium nonstick skillet over medium-high heat.Coat pan with cooking spray.Add sausage; sauté 4 minutes or until browned.Stir in corn and red pepper; reduce heat to medium-low.Combine egg and egg whites in a small bowl; stir with a whisk.Drizzle evenly over sausage mixture. Cover and cook 8 minutes or until almost set.Remove pan from heat; sprinkle evenly with cheese and 1 ½ tbs. cilantro.Cover and let stand 2 minutes.Sprinkle with 1 ½ tbs cilantro.Cut into four wedges.4 servings. Nutrition Information 174 calories, 6g fat, 13g protein, 14g carbohydrates, 1g fiber, 472mg calcium  

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Quick & Easy Tortilla Soup

Number of Servings 2 Ingredients 3 6” flour tortillas, cut in 1/2” strips 1 4 oz. can whole tomatoes 1/2 small onion, chopped 1/2 clove garlic, chopped 2 cups chicken broth 1/4 tsp. salt 1 Tbsp. cilantro 2 Tbsp. Monterrey Jack cheese, shredded Nonstick vegetable cooking spray Instructions Fry tortilla strips in heated skillet well coated with nonstick vegetable cooking spray. Puree tomatoes, onions, and garlic. Bring chicken broth to a boil in a 2-qt. saucepan. Stir in tomato puree, salt, and cilantro. Reduce heat and simmer for 10 minutes. Add half of the tortilla strips to soup. Garnish with cheese and remaining tortilla strips to serve. Nutrition Information 211 Calories; 7g Fat (28.1% calories from fat); 11g Protein; 27g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 1254mg Sodium.

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Passover Vegetable Soup

Number of Servings 4 Ingredients 4 cups fat-free chicken broth 3 cups chopped leek 2 cups diced carrot 1 cups diced peeled turnip 1/4 teaspoon salt 1/8 teaspoon pepper 3 teaspoons chopped fresh parsley Instructions Combine first 6 ingredients in a large Dutch oven. Bring to a boil; cover, reduce heat, and simmer 1 hour or until vegetables are tender. Ladle soup into each of 4 bowls; sprinkle with parsley. Serving size 2 cups, serves 4. Serving Size: 1 cup soup and 1/2 teaspoon cilantro Nutrition Information 95 Calories; trace Fat (2.4% calories from fat); 13g Protein; 20g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 691mg Sodium.

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Low-Fat New England Clam Chowder

Number of Servings 4 Ingredients 2 (6 1/2-ounce) cans minced clams (with juices) 2 1/2 cups peeled and finely chopped potatoes 1 cup chopped onions 1 teaspoon instant chicken bouillon granules 1 teaspoon Worcestershire sauce 1/4 teaspoon dried thyme 1/8 teaspoon ground black pepper 1 1/2 cups reduced fat milk 3 tablespoons cornstarch 1 1/2 cups evaporated skim milk 1/4 teaspoon liquid smoke Instructions Drain the clams, reserving the juices. If necessary, add enough water to the clam juice to make 1 cup. In a medium saucepan, combine the juice mixture, potatoes, onions, bouillon granules, Worcestershire sauce, thyme and black pepper. Bring to a boil, then reduce the heat. Cover and simmer about 5 minutes or until the potatoes are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan. In a small bowl, stir together the milk and cornstarch. Add the cornstarch

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Japanese Noodle Soup

Number of Servings 4 Ingredients 1 8 1/2-ounce package Japanese rice noodles 1 teaspoon olive oil 1 medium red bell pepper, cut into thin strips 1 medium carrot, diagonally cut 2 green onions, thinly sliced 2 cans (14 1/2 ounce) reduced sodium beef broth 1 cup water 1 teaspoon reduced sodium soy sauce 1/2 teaspoon grated ginger 1/2 teaspoon ground black pepper 2 cups thinly sliced shiitake mushrooms, caps only 4 ounces daikon (Japanese radish), peeled and cut into thin strips 8 ounces firm tofu, drained and cut into 1/2 inch cubes Instructions Cook noodles according to package directions, drain and rinse. Heat oil in large nonstick skillet or soup pot over medium-high heat. Add bell pepper, carrot, green onions and cook until slightly softened, about 3 minutes. Stir in beef broth, water, soy sauce, ginger and black pepper. Bring to a boil. Add mushrooms, daikon and tofu. Reduce heat

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