Creamy Corn Chowder

serves: 6 – size: 1 cup – calories: 220 – carbs: 28g – fat: 7g – WWP+: 6 – smart points: 8

Ingredients

  • 4 slices center cut bacon ( or turkey bacon)
  • 2 tbsp margarine
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 2 tbsp whole wheat flour
  • 2 cups skim milk
  • 1 (15 oz) can cream style corn
  • 1 (12oz) package frozen corn kernels
  • salt and pepper
  • 1/2 cup reduced fat sharp cheddar cheese

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Directions

  1. Preheat the oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack up on top of the foil.
  2. Lay the bacon strips on the rack and bake for 10-15min, until desired crispiness.
  3. When it is cool enough to touch, crumble and set aside.
  4. Heat a large pot over medium heat and add the margarine. Once melted, add the onion and red bell pepper, cooking for 8-10 min until softened. Turn heat down to medium low.
  5. Stir in flour, and cook 1 min.
  6. Stir in the milk, creamed corn, frozen corn, salt and pepper. Cook for 15-20 min, until heated through, stirring frequently.
  7. Stir in the cheese and crumbled bacon, until the cheese is melted.

Creamy Corn Chowder

Ingredients

  • 4 slices center cut bacon ( or turkey bacon)
  • 2 tbsp margarine
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 2 tbsp whole wheat flour
  • 2 cups skim milk
  • 1 (15 oz) can cream style corn
  • 1 (12oz) package frozen corn kernels
  • salt and pepper
  • 1/2 cup reduced fat sharp cheddar cheese

Instructions

  1. Preheat the oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack up on top of the foil.
  2. Lay the bacon strips on the rack and bake for 10-15min, until desired crispiness.
  3. When it is cool enough to touch, crumble and set aside.
  4. Heat a large pot over medium heat and add the margarine. Once melted, add the onion and red bell pepper, cooking for 8-10 min until softened. Turn heat down to medium low.
  5. Stir in flour, and cook 1 min.
  6. Stir in the milk, creamed corn, frozen corn, salt and pepper. Cook for 15-20 min, until heated through, stirring frequently.
  7. Stir in the cheese and crumbled bacon, until the cheese is melted.
http://revampfitness.com/creamy-corn-chowder/

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Creamy Broccoli ‘n’ Cauliflower Soup

 

serves: 4 – size: 1 1/2 cups – calories: 120 – carbs: 14g – fat: 4g – WWP+: 3 – smart points: 5

Ingredients

  • 1 head cauliflower
  • 1 head broccoli
  • 1 tsp olive oil
  • 4 garlic cloves. minced
  • 1 small onion, chopped
  • 3 cups almond milk
  • 1/4 cup shredded parmesan cheese
  • salt and pepper

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Directions

  1. Core and chop the cauliflower and broccoli.
  2. Bring a large pot of water to a boil and cook cauliflower and broccoli for 8-10 min, or until fork tender. Drain and set aside.
  3. While the cauliflower and broccoli are cooling, heat a small skillet over medium low heat. Add the oil, garlic, onion and cook for 4-6 min.
  4. Using either a high powered blender, or a food processor, blend together the cooked vegetables, add milk and cheese.
  5. Blend on high until smooth, and season with salt and pepper.

Creamy Broccoli ‘n’ Cauliflower Soup

Ingredients

  • 1 head cauliflower
  • 1 head broccoli
  • 1 tsp olive oil
  • 4 garlic cloves. minced
  • 1 small onion, chopped
  • 3 cups almond milk
  • 1/4 cup shredded parmesan cheese
  • salt and pepper

Instructions

  1. Core and chop the cauliflower and broccoli.
  2. Bring a large pot of water to a boil and cook cauliflower and broccoli for 8-10 min, or until fork tender. Drain and set aside.
  3. While the cauliflower and broccoli are cooling, heat a small skillet over medium low heat. Add the oil, garlic, onion and cook for 4-6 min.
  4. Using either a high powered blender, or a food processor, blend together the cooked vegetables, add milk and cheese.
  5. Blend on high until smooth, and season with salt and pepper.
http://revampfitness.com/creamy-broccoli-n-cauliflower-soup/

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Turkey Sausage, Spinach, ‘n’ White Bean Soup

 

serves: 4 – size: 2 cups – old points: 6pts – points +: 8 pts – calories: 300 – fat: 11g – carbs: 13g

Ingredients

  • 1 .25 lb homemade or pre made turkey sausage meat
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 2 cups chopped spinach
  • 1 cup cannellini or northern beans, drained
  • 4 cups fat free chicken broth
  • 2 cups water
  • salt and pepper

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Directions

  1. Heat oil over medium high heat in a medium sized pot. Add sausage meat breaking it up with spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2-3 min. 
  2. Add the water,broth, beans and stir thoroughly. Simmer on low for 10 min, covered.
  3. Throw in spinach and allow to simmer for another 10 min covered. Adjust salt and pepper to taste. Serve hot.

Turkey Sausage, Spinach, ‘n’ White Bean Soup

Ingredients

  • 1 .25 lb homemade or pre made turkey sausage meat
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 2 cups chopped spinach
  • 1 cup cannellini or northern beans, drained
  • 4 cups fat free chicken broth
  • 2 cups water
  • salt and pepper

Instructions

  1. Heat oil over medium high heat in a medium sized pot. Add sausage meat breaking it up with spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2-3 min.
  2. Add the water,broth, beans and stir thoroughly. Simmer on low for 10 min, covered.
  3. Throw in spinach and allow to simmer for another 10 min covered. Adjust salt and pepper to taste. Serve hot.
http://revampfitness.com/turkey-sausage-spinach-n-white-bean-soup/

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Spinach Tortellini Soup

serves: 8 – size: 1 1/2 cups – points+: 6pts – smart points: 6 – calories: 220 – carbs: 30g – fat: 5g

Ingredients

  • 1 tbsp margarine
  • 3 stalks celery, chopped
  • 1 small red onion, chopped
  • 2 medium carrots, peeled and chopped
  • 4 cloves garlic, minced
  • 8 cups fat free chicken broth
  • 3 cups water
  • 18 oz spinach cheese tortellini 
  • salt and pepper
  • 2 cups baby spinach

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Directions

  1. In a large pot, melt margarine over medium low heat. When melted, add celery, onion, carrots, and garlic. 
  2. Cover and reduce heat to low and cook about 8-10 min until vegetables begin to soften.
  3. Add the chicken broth and water and increase the heat to medium high and bring to a boil.
  4. When broth boils, add salt and pepper. Stir to combine and enjoy!

Spinach Tortellini Soup

Ingredients

  • 1 tbsp margarine
  • 3 stalks celery, chopped
  • 1 small red onion, chopped
  • 2 medium carrots, peeled and chopped
  • 4 cloves garlic, minced
  • 8 cups fat free chicken broth
  • 3 cups water
  • 18 oz spinach cheese tortellini
  • salt and pepper
  • 2 cups baby spinach

Instructions

  1. In a large pot, melt margarine over medium low heat. When melted, add celery, onion, carrots, and garlic.
  2. Cover and reduce heat to low and cook about 8-10 min until vegetables begin to soften.
  3. Add the chicken broth and water and increase the heat to medium high and bring to a boil.
  4. When broth boils, add salt and pepper. Stir to combine and enjoy!
http://revampfitness.com/spinach-tortellini-soup/

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Pasta Fagioli  (Pasta ‘n’ Beans)

serves: 5 – size: about 2 cups – old points: 5pts – points+: 6 pts – calories: 240 – fat: 3g – carbs: 43g

Ingredients

  • 1 tbsp olive oil
  • 1 small red onion
  • 4 cloves garlic, minced
  • 2 celery stalks, chopped
  • 2 med carrots, finely chopped
  • 1 15oz can cannellini beans
  • 15 oz can tomato sauce or crushed tomatoes
  • 1 tbsp basil
  • 1 tbsp parsley
  • 1 tsp oregano
  • 2 (14oz each) cans fat free chicken broth ( or vegetable broth)
  • 2 cups water
  • salt and pepper
  • 6 oz dry Ditalini pasta, or other small pasta
  • grated parmesan cheese (optional)

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Directions

  1. In a deep pot, saute onion and garlic in olive oil over medium heat.
  2. Blend the can of beans with one can water in blender until almost smooth.
  3. Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, oregano, parsley, salt and pepper.
  4. Add 1 cup water and bring to a slow boil. Let simmer for 20 min stirring occasionally. Add pasta and cook uncovered until pasta is al dente, according to pasta directions.

Pasta Fagioli (Pasta ‘n’ Beans)

Ingredients

  • 1 tbsp olive oil
  • 1 small red onion
  • 4 cloves garlic, minced
  • 2 celery stalks, chopped
  • 2 med carrots, finely chopped
  • 1 15oz can cannellini beans
  • 15 oz can tomato sauce or crushed tomatoes
  • 1 tbsp basil
  • 1 tbsp parsley
  • 1 tsp oregano
  • 2 (14oz each) cans fat free chicken broth ( or vegetable broth)
  • 2 cups water
  • salt and pepper
  • 6 oz dry Ditalini pasta, or other small pasta
  • grated parmesan cheese (optional)

Instructions

  1. In a deep pot, saute onion and garlic in olive oil over medium heat.
  2. Blend the can of beans with one can water in blender until almost smooth.
  3. Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, oregano, parsley, salt and pepper.
  4. Add 1 cup water and bring to a slow boil. Let simmer for 20 min stirring occasionally. Add pasta and cook uncovered until pasta is al dente, according to pasta directions.
http://revampfitness.com/pasta-fagioli-pasta-n-beans/

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Lasagna Soup

 

serves: 6 – size: about1 1/3 cups – points+: 7pt – smart points: 8 -calories:270 – fat: 8g  – carbs: 26g

Ingredients

  • For the soup: cooking spray
  • 14oz sweet Italian chicken sausage, casing removed
  • 1 small red onion, chopped
  • 4 cloves garlic, minced
  • 1/2 cup chopped fresh parsley, divided
  • 3 cups low fat chicken broth
  • 2 1/2 cups water
  • 2 cups marinara sauce
  • salt and pepper
  • 6 oz whole wheat lasagna noodles, broken
  • 1 tbsp oregano
  • For the topping: 6 tbsp part skim shredded mozzarella cheese
  • 1/2 cup part skim ricotta cheese
  • 3 tbsp grated parmesan
  • 2 tbsp chopped fresh parsley
  • 1/4 cup fresh basil, chopped

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Directions

  1. Heat a large soup pot or Dutch oven over medium heat, spray with oil and add the sausage: cook until browned, breaking it up as it cooks with a wooden spoon about 4 to 5 min. Add the chopped onion and garlic, and cook 2 to 3 min. 
  2. Add parsley, broth, water, marinara sauce, salt, pepper and bring to a boil, cover, reduce heat and simmer about 30 min.
  3. In a medium bowl, combine the ricotta, parmesan, and 2 tbsp parsley and mix.
  4. Add the broken pasta and cook uncovered according to package directions. Divide between 6 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, pepper and fresh basil on top.

Lasagna Soup

Ingredients

  • For the soup: cooking spray
  • 14oz sweet Italian chicken sausage, casing removed
  • 1 small red onion, chopped
  • 4 cloves garlic, minced
  • 1/2 cup chopped fresh parsley, divided
  • 3 cups low fat chicken broth
  • 2 1/2 cups water
  • 2 cups marinara sauce
  • salt and pepper
  • 6 oz whole wheat lasagna noodles, broken
  • 1 tbsp oregano
  • For the topping: 6 tbsp part skim shredded mozzarella cheese
  • 1/2 cup part skim ricotta cheese
  • 3 tbsp grated parmesan
  • 2 tbsp chopped fresh parsley
  • 1/4 cup fresh basil, chopped

Instructions

  1. Heat a large soup pot or Dutch oven over medium heat, spray with oil and add the sausage: cook until browned, breaking it up as it cooks with a wooden spoon about 4 to 5 min. Add the chopped onion and garlic, and cook 2 to 3 min.
  2. Add parsley, broth, water, marinara sauce, salt, pepper and bring to a boil, cover, reduce heat and simmer about 30 min.
  3. In a medium bowl, combine the ricotta, parmesan, and 2 tbsp parsley and mix.
  4. Add the broken pasta and cook uncovered according to package directions. Divide between 6 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, pepper and fresh basil on top.
http://revampfitness.com/lasagna-soup/

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Chicken Pot Pie Soup

 

serves: 6 – size: 1 bowl (1 1/2 cups) – points+: 6pts – smart points: 7 – calories: 240 – fat: 1g – carbs: 28g

Ingredients

  • 1/4 cup flour 
  • 2 cups water
  • 4 cups fat free milk
  • 2 large celery stalks, chopped
  • 1 small red onion, chopped
  • 8 oz sliced crimini mushrooms
  • 2 chicken bouillons 
  • salt and pepper
  • 1 tbsp oregano
  • 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
  • 2 potatoes, peeled and cubed small
  • 16 oz cooked chicken breast, diced small

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Directions

  1. Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
  2. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, oregano, salt, pepper and frozen vegetables and return to a boil. 
  3. Partially cover and simmer on low until vegetables are soft, about 5 min. Add chicken, and slowly whisk in slurry, stirring well as you add.
  4. Cook another 2-3 min, until soup thickens, adjust salt and pepper to taste and serve.

Chicken Pot Pie Soup

Ingredients

  • 1/4 cup flour
  • 2 cups water
  • 4 cups fat free milk
  • 2 large celery stalks, chopped
  • 1 small red onion, chopped
  • 8 oz sliced crimini mushrooms
  • 2 chicken bouillons
  • salt and pepper
  • 1 tbsp oregano
  • 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
  • 2 potatoes, peeled and cubed small
  • 16 oz cooked chicken breast, diced small

Instructions

  1. Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
  2. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, oregano, salt, pepper and frozen vegetables and return to a boil.
  3. Partially cover and simmer on low until vegetables are soft, about 5 min. Add chicken, and slowly whisk in slurry, stirring well as you add.
  4. Cook another 2-3 min, until soup thickens, adjust salt and pepper to taste and serve.
http://revampfitness.com/chicken-pot-pie-soup/

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Butternut Squash Soup for Slow Cooker

 

serves: 6 – size: 1 1/2 cups – calories: 180 – carbs: 40g – fat: 2g – WWP+: 5 

Ingredients

  • 4 lbs butternut squash
  • 3 apples
  • 1 sweet onion
  • 32 oz fat free chicken broth
  • 1 tbsp garlic powder
  • 1 tbsp olive oil
  • 1 tbsp basil
  • salt and pepper

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Directions

  1. Preheat oven to 400F.
  2. Place butternut squash in microwave for 2-3 min to soften before slicing.
  3. Slice the squash lengthwise down the center from top to bottom.
  4. Scoop out the seeds from squash.
  5. Slice onion down center.
  6. Spray a roasting pan with nonstick cooking spray.
  7. Place squash halves and onion onto roasting pan. Sprinkle with olive oil.
  8. Bake squash and onions in oven for 35-40 min.
  9. Remove squash and onions and allow to cool.
  10. Peel and dice apples and add to slow cooker.
  11. After squash and onions have cooled, remove skin and chop squash. Add to slow cooker. DIce onions and add to slow cooker.
  12. Add chicken broth, basil, and garlic powder to slow cooker.
  13. Stir all ingredients to mix and cook on high for 4 hrs or on low for 8 hrs.
  14. After squash has cooked, blend in blender or food processor until desired consistency.

Butternut Squash Soup for Slow Cooker

Ingredients

  • 4 lbs butternut squash
  • 3 apples
  • 1 sweet onion
  • 32 oz fat free chicken broth
  • 1 tbsp garlic powder
  • 1 tbsp olive oil
  • 1 tbsp basil
  • salt and pepper

Instructions

  1. Preheat oven to 400F.
  2. Place butternut squash in microwave for 2-3 min to soften before slicing.
  3. Slice the squash lengthwise down the center from top to bottom.
  4. Scoop out the seeds from squash.
  5. Slice onion down center.
  6. Spray a roasting pan with nonstick cooking spray.
  7. Place squash halves and onion onto roasting pan. Sprinkle with olive oil.
  8. Bake squash and onions in oven for 35-40 min.
  9. Remove squash and onions and allow to cool.
  10. Peel and dice apples and add to slow cooker.
  11. After squash and onions have cooled, remove skin and chop squash. Add to slow cooker. DIce onions and add to slow cooker.
  12. Add chicken broth, basil, and garlic powder to slow cooker.
  13. Stir all ingredients to mix and cook on high for 4 hrs or on low for 8 hrs.
  14. After squash has cooked, blend in blender or food processor until desired consistency.
http://revampfitness.com/butternut-squash-soup-slow-cooker/

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Chicken ‘n’ Avocado Soup

serves: 4 – size: 1 bowl – calories: 270 – carbs: 13g – fat: 12g – smart points: 8 – points+: 6 pts

Ingredients

  • 5 cups low fat chicken broth
  • 2 cups shredded chicken breast
  • 1 medium tomato, diced
  • 4 cloves garlic, minced
  • 1 cup chopped green onions
  • 1 small red onion
  • 2 ripe hass avocados, diced
  • 1/2 cup chopped cilantro
  • 4 lemon wedges
  • salt and pepper
  • 1 tbsp chili powder (optional)

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Directions

  1. In a large pot, heat oil over medium heat. Add 1/2  cup of green onions and garlic. Saute about 2 min, then add tomatoes and saute another min, until soft. Add chicken stock, chili powder and bring to a boil. Simmer, covered on low for about 15-20 min.
  2. In 4 bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of green onions and cilantro. Ladle 1 cup chicken broth over chicken and serve with a lemon wedge.

Chicken ‘n’ Avocado Soup

Ingredients

  • 5 cups low fat chicken broth
  • 2 cups shredded chicken breast
  • 1 medium tomato, diced
  • 4 cloves garlic, minced
  • 1 cup chopped green onions
  • 1 small red onion
  • 2 ripe hass avocados, diced
  • 1/2 cup chopped cilantro
  • 4 lemon wedges
  • salt and pepper
  • 1 tbsp chili powder (optional)

Instructions

  1. In a large pot, heat oil over medium heat. Add 1/2 cup of green onions and garlic. Saute about 2 min, then add tomatoes and saute another min, until soft. Add chicken stock, chili powder and bring to a boil. Simmer, covered on low for about 15-20 min.
  2. In 4 bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of green onions and cilantro. Ladle 1 cup chicken broth over chicken and serve with a lemon wedge.
http://revampfitness.com/chicken-n-avocado-soup/

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Baked Potato Soup

 

serving: 5 – size: 1 cup – calories: 200 – carbs: 20g – fat: 7g – points+: 5pts – smart points: 6 

Ingredients

  • 2 russet potatoes, washed and dried
  • 1 small head of cauliflower, stem removed cut into florets
  • 1 1/2 cups fat free chicken broth
  • 1 1/2 cup 1% reduced fat milk
  • salt and pepper
  • 1/2 cup light sour cream
  • 10 tbsp reduced fat shredded sharp cheese
  • 1/3 cup green onions, chopped
  • 3 slices bacon, cooked and crumbles (you can use turkey bacon if you prefer).

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Directions

  1. Pierce potatoes with a fork: microwave on high for 5 min, turn over and microwave another 3-5 min, until tender. Cool. Peel potatoes.
  2. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk potatoes and bring to a boil. Use blender or food processor to puree until smooth. Add sour cream, half of the green onions, salt and pepper and cook on low another 5-10 min, stirring occasionally.
  3. Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining green onions, and bacon.

Baked Potato Soup

Ingredients

  • 2 russet potatoes, washed and dried
  • 1 small head of cauliflower, stem removed cut into florets
  • 1 1/2 cups fat free chicken broth
  • 1 1/2 cup 1% reduced fat milk
  • salt and pepper
  • 1/2 cup light sour cream
  • 10 tbsp reduced fat shredded sharp cheese
  • 1/3 cup green onions, chopped
  • 3 slices bacon, cooked and crumbles (you can use turkey bacon if you prefer).

Instructions

  1. Pierce potatoes with a fork: microwave on high for 5 min, turn over and microwave another 3-5 min, until tender. Cool. Peel potatoes.
  2. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk potatoes and bring to a boil. Use blender or food processor to puree until smooth. Add sour cream, half of the green onions, salt and pepper and cook on low another 5-10 min, stirring occasionally.
  3. Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining green onions, and bacon.
http://revampfitness.com/baked-potato-soup/

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