Soups

Turkey Tortilla Soup

Turkey Tortilla Soup

1 tablespoon olive oil 1 large onion, chopped 1 garlic clove, minced 6 cups reduced-sodium chicken broth 1 can (15 ounces) diced tomatoes, undrained 1 can (4 ounces) chopped green chiles 1 envelope taco seasoning 2 cups cubed cooked turkey 2 cups frozen corn, thawed 1/3 cup minced fresh cilantro In a Dutch oven, heat oil over medium-high heat. Add onion; cook and stir until tender, 1-2 minutes. Add garlic; cook 1 minute longer. Add broth, tomatoes, chiles and taco seasoning; bring to a boil. Reduce heat; simmer 5 minutes. Add turkey and corn; heat through. Stir in cilantro before serving. Serve with toppings of your choice. 8 servings Optional toppings: tortilla strips, shredded Monterey Jack cheese, sliced avocado Nutritional Information: 1-1/2 cups: 144 calories, 3g fat, 35mg cholesterol, 846mg sodium, 16g carbohydrate, 14g protein.

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Quick Chicken Minestrone

Quick Chicken Minestrone

1 tbsp. olive oil 1 cup diced yellow onion 1 cup diagonally sliced carrot 1 tbsp. minced garlic 2 tsp. unsalted tomato paste 4 cups chicken stock 1 cup water 1/2 tsp. kosher salt 5 oz. uncooked orzo 1 cup diagonally sliced sugar snap peas 1/4 cup chopped fresh tomato 6 oz. skinless, boneless rotisserie chicken breast, shredded (about 1 1/2 cups) Heat a large Dutch oven over medium-high. Add oil to pan; swirl to coat. Add onion and carrot; saute 4 minutes. Add garlic and tomato paste; cook 2 minutes, stirring occasionally. Add stock 1 cup water, and salt; bring to a boil. Add orzo to pan cook 5 minutes. Add snap peas, tomato, and chicken to pan; cook 3 minutes or until pasta is done. Serves 4 Nutrition: 281 calories, 5g fat, 17g protein, 38 carbohydrates, 4g fiber, 25mg cholesterol, 250mg sodium Tracker: 1 1/2 oz.-eq protein, 2

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Creamy Chicken Soup with Jalapeno

Creamy Chicken Soup with Jalapeno

Ingredients 1 pound boneless skinless chicken breasts 2 Tbs olive oil 2 jalapenos, seeds removed and diced 1 small onion, diced 2 cloves garlic, minced 1/2 tsp cumin 1 Tbs chili powder 1.5 cups salsa 1 tsp salt 1/2 tsp pepper 3 cups chicken stock 1/2 block cream cheese InstaPot Directions Press the sauté function on the Instant Pot. After its hot, add the olive oil.  Add the onion, garlic, jalapeno, cumin, chili powder, salt, and pepper. Cook for 2-3 minutes. Stir often. Press cancel to turn off the sauté feature. Add chicken, salsa and chicken stock to the pot. Secure the lid, turn to seal, and set the pot to pressure cook for 5 minutes. Carefully quick release the pressure or let the pot naturally depressurize. Shred the chicken with forks. Add in the cream cheese and stir until melted and incorporated into the soup. Turn the sauté function

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Vegetable Soup with Hamburger

Vegetable Soup with Hamburger

Ingredients 1 pound lean ground beef (90% lean) 1 medium onion, chopped 2 garlic cloves, minced 4 cups V8 juice 1 can (14-1/2 ounces) stewed tomatoes 2 cups coleslaw mix 2 cups frozen green beans 2 cups frozen corn 2 tablespoons Worcestershire sauce 1 teaspoon dried basil 1/2 teaspoon salt 1/4 teaspoon pepper Instructions In a large saucepan, cook beef and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. In a 5-qt. slow cooker or dutch oven, combine the remaining ingredients. Stir in beef mixture. Cover and cook on low for 8-10 hours or until the vegetables are tender. Serves 10 Nutritional Information: 145 calories, 4g fat, 28mg cholesterol, 507mg sodium, 17g carbohydrate (7g sugars, 3g fiber), 11g protein.  

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Classic Beef Stew with Carrots and Mushrooms

Classic Beef Stew with Carrots and Mushrooms

Ingredients 1 tablespoon olive oil, divided 1 pound small mushrooms Cooking spray 2 cups chopped onion 3 garlic cloves, minced 1/3 cup all-purpose flour 2 pounds lean beef stew meat, cut into bite-sized pieces 3/4 teaspoon salt, divided 1 cup beef broth 1 tablespoon chopped fresh thyme 2 (14-ounce) cans less-sodium beef broth 1 bay leaf 2 cups (3/4-inch) cubed peeled white potato (about 1 pound) 1 1/2 cups (1-inch) slices carrot (about 12 ounces) 1/2 teaspoon freshly ground black pepper Fresh thyme sprigs (optional) Instructions Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture. Place flour in a

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Creole Pinto Beans

Creole Pinto Beans

Ingredients 2 lb. pinto beans, rinsed 10 quarts water 6 whole garlic cloves 1 large onion, coarsely chopped 1 tbsp. chili powder 1 tbsp. Creole seasoning 1 tbsp. Goya Adobo Seasoning 1 tbsp. Cumin 1 tsp. salt 2 medium bell peppers, coarsely chopped 4 firm tomatoes, coarsely chopped 1 large yellow onion, coarsely chopped 1 bunch cilantro, rinsed and tied together (discard before serving). Instructions Bring first 8 ingredients to boil in 3-gallon pot. Boil gently 1 1/2 hours; taste for seasoning; add more if desired. Continue boiling gently 3 1/2 hours more. Add remaining ingredients last 30 minutes.  Serves 16.   Freezing Tip: Freeze in a muffin tin, placing a serving of beans in each tin. After they’re frozen, move to freezer-safe bag.   Nutritional Information: 221 Calories; 1g Fat; 13g Protein; 41g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 217mg Sodium.

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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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