Asparagus Soup

Asparagus Soup

Asparagus Soup

Comments: Really good and low calorie! You can use more asparagus if you like a stronger flavor. For thicker soup, reduce the amount of half and half.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients

1 pound asparagus, fresh, or frozen, trimmed and cut into 1 inch pieces
1 pound cauliflower, about half a head, chopped
2 cups chicken broth, fat free
1/2 onion, medium, chopped
1 cup half and half, fat free
4 teaspoons Greek yogurt, low fat
1/2 teaspoon salt
1/4 teaspoon pepper, bl

Preparation: Place broth, cauliflower and onions in a soup pot and bring to a boil over medium high heat. Reduce heat to medium and simmer for about 8 minutes. Add asparagus and cook for an additional 3 minutes until all vegetables are tender. Remove four pieces of asparagus for garnish, then place ingredients in a blender with fat free half and half(in batches if necessary) and blend for about 1 minute or until desired consistency. Pour into bowls and garnish low fat yogurt, cracked black pepper and a piece of asparagus on top. Or you could garnish with freshly grated Parmesan cheese.

Nutrition: Per Serving About: 110 calories, 1.5 g fat, .5 g saturated fat, 7 g protein, 19 g carbohydrates, 5 g dietary fiber, 480 mg sodium; WW points plus value 3

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Chicken and White Bean Chili

Chicken and  White Bean Chili

Chicken and White Bean Chili

This is a simple and delicious variation from standard chili. Modify the amount of chili powder and cumin to taste. You can either cook this on the stove top or finish it in a slow cooker.

Serves: 10
Prep Time: 10 minutes
Cooking Time: 20 minutes and then Slow cooker 3 hours on low
Difficulty: Easy

Ingredients:

1 pound ground chicken, lean
1 pound turkey sausage, lean
1 onion, medium, chopped
4 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
2 cans Cannellini or white beans, low sodium
2 cups corn, frozen white kernels, or fresh
2 cups spinach, fresh baby, chopped
3 tablespoons flour, all purpose
1 tablespoon cumin, ground
1 1/2 tablespoons chili powder
1/2 teaspoon garlic powder
1/3 cup parmesan cheese, grated

Preparation: Place a large skillet over medium high heat. Add chicken and sausage and cook for about 5 minutes until browned. Drain oil. Coat with flour, mix well, cook for an additional minute. Spray cooking spray in the slow cooker and add the chicken mixture. Add remaining ingredients except for spinach and parmesan. Stir and cook in slow cooker on low setting for 3 hours (or you can simmer in a large pot on the stove over low heat for about 25 minutes). Chop spinach and add to slow cooker (or pot if cooking on stove) and stir. Serve in bowls and top with parmesan cheese.

Nutrition: Per Serving About: 240 calories, 9 g fat, 2.5 g saturated fat, 0 g trans fat, 23 g protein, 18 g carbohydrates, 4 g dietary fiber, 700 mg sodium; WW Points plus value 6

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Fresh Tomato Soup

Fresh Tomato Soup

Fresh Tomato Soup

Add zucchini or other veggies to this delicious fresh soup if you like. You might want to double the recipe because it freezes well.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients:

2 pounds tomatoes, medium, cored and halved
1 onion, large, sliced
3 teaspoons garlic, bottled minced
1 tablespoon olive oil
1 can (15 ounces each) tomato sauce
1 can (15 ounces each) vegetable broth, reduced sodium
2 tablespoons sage, fresh, chopped
1/2 teaspoon pepper, black, ground
1/4 teaspoon salt

Preparation: Preheat oven to 400 degrees. Line a baking tray with aluminum foil for easy clean up. Place tomato halves on tray, spread onion slices and garlic cloves among the tomatoes. Drizzle with olive oil. Roast for about 20 minutes. Blend tray contents in blender or food processor in two batches. Mix with remaining ingredients in saucepan and heat through. Garnish with a dollop of low fat sour cream or Parmesan cheese if desired.

Nutrition: Per Serving About: 140 calories, 4 g fat, .5 g saturated fat, 0 g trans fat , 5 g protein, 23 g carbohydrates, 6 g dietary fiber, 290 mg sodium; WW Points plus value 4

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Cioppino

Cioppino

Cioppino

This is a delicious seafood and tomato based soup. You can use a variety of seafood and fish, whatever is fresh and reasonably priced. We use white wine in this for a lighter broth.

Serves: 6
Prep Time: 15 minutes
Cooking Time: 25 minutes
Difficulty: Easy

Ingredients:

1 tablespoon olive oil
4 cloves garlic, fresh
1/2 onion, large, finely chopped
1/2 teaspoon thyme, dried
1/4 teaspoon pepper, black, ground
2 cups tomatoes, canned, crushed
1 cup wine, white, dry
2 cups fish broth
3/4 pound shrimp, raw, large
1/2 pound mussels, raw
1/2 pound clams, raw
3/4 pound halibut, cod or other white fish
1/2 cup parsley, fresh, chopped
1 bayleaf

Preparation: Cut fish into one and a half inch pieces and set aside. Remove shells from shrimp, clean and devein them and set aside. Wash clams and mussels (disgard any opened ones) and then simmer them in a small pan with 1 cup of water. Cook for about 7 minutes until shells open, discarding the ones that do not open. Heat olive oil in a large skillet over medium heat. Add onions and stir. Add garlic and cook for about 2 to 3 minutes. Pour wine and broth into skillet and cook for about 4 minutes. Add crushed tomatoes, thyme, bayleaf and black pepper, the stir. Add fish and shrimp to skillet and cook over medium heat for about 4 minutes. With a slotted spoon, add clams and mussels to skillet. Cook for 3 more minutes to incorporate flavors. Serve in bowls with parsley sprinkled over top and crusty bread or toasted baguettes at the table.

Nutrition: Per Serving About: 280 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 36 g protein, 12 g carbohydrates, 2 g dietary fiber, 620 mg sodium; WW Points plus value 6

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Lentil and Ham Soup

Lentil Soup with Ham

Lentil Soup with Ham

This soup is easy and delicious. It’s a light tasting soup that even kids will enjoy. Lentils are full of fiber and protein. You can make it vegetarian by omitting the ham.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 40 minutes
Difficulty: Easy

Ingredients:

8 ounces lentils, dry
5 cups vegetable broth, reduced sodium
2 carrot(s), peeled and diced
1/2 onion(s), medium, diced
4 ounce(s) ham, diced
2 cups water
1 teaspoon garlic, minced
green onions, chopped as garnish if desired
Preparation

Place a soup pot over medium high heat. Pour 2 cups of water and the broth into the pan. Rinse the lentils in a colander and add to the pan. Add remaining ingredients except for optional green onions (garnish). Bring soup to a low boil. Reduce heat and simmer for approximately 30 to 40 minutes until the lentils are tender. Garnish with green onions or parsley if desired.
Nutrition

Per Serving About : 270 calories, 1.5 g fat, 0 g saturated fat, 20 g protein, 43 g carbohydrates, 15 g dietary fiber, 510 mg sodium; WW Points Plus Value 6

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