SOUPS+STEWS

Filling Lentil ‘n’ Veggie Soup

Yields: 6 servings – Serving size: 1 1/2 cups – Calories: 240 – Carbs: 34g – Fat:4 g 

Ingredients

  • 4 cups low fat chicken broth
  • 1 1/2  cups brown lentils, cooked
  • 3 carrots, peeled and chopped
  • 4 stalks celery, chopped
  • 1 medium onion, chopped
  • cloves of garlic, minced
  • 1 tbsp paprika
  • 2 tbsp olive oil
  • salt and pepper to taste

» Show more

Directions

Add carrots, celery, and onions to olive oil in the bottom of a medium soup pot. Cook for 5 min until onions are softened. Add garlic and cook an additional 30 sec. Add broth, lentils, spices, salt and pepper.

» Show less

————————————————————————————-

Chicken ‘n’ Barley Soup

serves: 6 – size: 1 1/2 cups – points+: 6 – smart points: 5 – calories: 250 – fat: 3 g – carbs: 22g

Ingredients

  • 1 tsp olive oil
  • 1 cup chopped carrots
  • 1 small red onion
  • 1 cup chopped celery
  • 4 cloves garlic, minced
  • 1 1/2 lbs boneless skinless chicken breasts
  • 7 cups low fat chicken broth
  • 1/3 cup chopped parsley 
  • 2/3 cup dry barley
  • salt and pepper

» Show more

Directions

  1. Heat a large heavy pot or dutch oven on medium heat. Add the oil, carrots, onion, celery and garlic to the pot and stir.
  2. Add chicken broth, chicken and  parsley, bring to a boil. When boiling, reduce heat to low and cover. Simmer covered over low heat until chicken and vegetables are tender, about 30 min. 
  3. Remove the chicken, shred or cut the meat, then return it to the pot along with the barley. Adjust salt and pepper.
  4. Simmer an additional 40 min, until the barley is cooked. 

» Show less

————————————————————————————-

Chunky Beef ‘n’ Potato Stew

Yields: 10 servings    Calories: 310 – Carbs: 23g – Total Fat: 14g – Protein: 22g

Ingredients

  • 2 lbs lean chuck or other beef stew meat, cut into large bite sized pieces.
  • 1/4 cup white all purpose flour
  • 3 large potatoes, peeled, and chopped into large bite sized pieces
  • 15 oz can fire roasted diced tomatoes with juice
  • 1 clove garlic, minced
  • 3/4 cup onions, chopped
  • 1 tbsp balsamic vinegar
  • 2 tsp salt
  • 1 tsp black pepper
  • 1.5 cups beef broth
  • 1 tbsp oregano
  • 1 tbsp paprika

» Show more

Directions

1. Whisk flour, salt and pepper together in a bowl. Add meat pieces to the slow cooker. Add onions, potatoes, and can of diced tomatoes with juice.

2. Stir balsamic vinegar along with broth, garlic, oregano, and paprika, and add in. Cover and cook on high for 4-6 hours or low for 8-10 hours. Stir well, enjoy!

» Show less

————————————————————————————-

Healthy Chicken Stew

Yields: 4 servings  – Calories: 350 – Total Fat 7 g – Carbs: 37 – Protein: 23g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3 medium carrots
  • 3 medium potatoes
  • 2 medium tomatoes, chopped
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 3 cups fat free chicken broth
  • 1 tsp salt
  • 1 tsp salt
  • 1 tbsp cornstarch
  • 2 tbsp olive oil

» Show more

Directions

1. Combine all the ingredients,  except the cornstarch and olive oil, in the crockpot then set on low for 8 hours, or high for 4 hours.

2. When the chicken is almost cooked, combine the cornstarch with one cup of the stew liquid in a small bowl. Whisk until the mixture becomes smooth. Add the cornstarch with one cup of the stew, stir and cook until it thickens up slightly.

3. Before serving, drizzle with olive oil and stir to combine.   Enjoy!

» Show less

————————————————————————————-

Beef Barley Soup

servings: 5- size: 1 1/2 cups – points+:8pts – smart points:8 – calories: 320 – fat: 10g – carbs: 24g 

Ingredients

  • 1 tsp olive oil
  • 1 1/2 lbs lean beef round stew meat
  • 3 medium carrots, peeled and chopped
  • 1 small red onion, chopped
  • 5 cloves garlic, minced
  • 4 stalks celery, chopped
  • 6 cups water
  • salt and pepper
  • 1 tbsp oregano
  • 2/3 cups dry barley

» Show more

Directions

  1. Heat a large heavy pot or dutch oven to medium heat. Add oil and beef, season with a little salt and pepper and brown for a few minutes.
  2. When meat is browned, add carrots, onion, celery and garlic to the pot and give it a good stir.
  3. Add water and oregano, bring to a boil. When boiling, reduce heat to low and cover. Simmer covered over low heat until the meat is soft, about 1 1/2 – 2 hours..
  4. Add the barley, adjust salt and pepper if needed. Simmer an additional 30-35 min and serve. Makes 8 cups.

» Show less

————————————————————————————-

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).

» Show more

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.

» Show less

————————————————————————————-

 

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)

» Show more

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.

» Show less

————————————————————————————-

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

» Show more

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.

» Show less

————————————————————————————-

 

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

» Show more

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.

» Show less

————————————————————————————-

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

» Show more

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.

» Show less

————————————————————————————-

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)

» Show more

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.

» Show less

————————————————————————————-

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

» Show more

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!

» Show less

————————————————————————————-

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

» Show more

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.

» Show less

————————————————————————————-

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

» Show more

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.

» Show less

————————————————————————————-

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

» Show more

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.

» Show less

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *