Broccoli Soup w/ Cheese

Creamy Broccoli Cheese Soup

Creamy Broccoli Cheese Soup


Serves: 6 as a main dish
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Comments: This soup is low in calories and fat, and my kids like it! I use half cauliflower and half broccoli for a slightly milder flavor, but you can use all broccoli if desired. I serve the kid’s their soup with some garlic bread, on mine I just sprinkle a few fat free croutons on top.

Ingredients:

3 carrots, chopped
1/2 onion, medium, chopped
1 pound cauliflower, chopped
1 tablespoon olive oil
3 cups vegetable broth, reduced sodium
2 cups milk, 2% fat
1 1/2 cups cheese, cheddar, low fat, shredded
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 teaspoons garlic, minced

Preparation: Heat a large pot over medium heat. Add oil and chopped onions and cook for 2 to 3 minutes. Add chopped carrots and garlic and stir. Cook for 2 more minutes. Add cauliflower and broth and cook over medium head for about 5 minutes. Add broccoli and cook for about 5 minutes until broccoli is soft. Place remaining broth in a blender and add the broccoli soup a cup at a time to the blender and blend well. Return blended soup back to the pot. Add milk and heat through. Season with salt and pepper to taste. Divide among six bowls and top with shredded cheese. Serve with toasted baguette slices, some crusty bread or rolls.

Nutrition: Per Serving About: 190 calories, 6 g fat, 2.5 g saturated fat, 0 g trans fat, 14 g protein, 20 g carbohydrates, 5 g dietary fiber, 560 mg sodium; WW Points plus Value 5

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Butternut Squash Soup

Butternut Squash Soup

This is a creamy, hearty, low calorie soup with vitamin C, Beta-carotene and antioxidants. Serve with a whole grain roll and or a salad.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 onion, medium, peeled and chopped
1 teaspoon garlic, minced
1 teaspoon nutmeg, ground
1/2 cup half and half
1 cup vegetable broth, gluten free, reduced sodium
1/4 teaspoon pepper, black, ground
2 pounds butternut squash, peeled and cubed
2 tablespoons creme fraiche or sour cream
chives, as garnish

Preparation: Place onions, squash and vegetable stock in a heavy saucepan. Bring to a boil. Add minced garlic and reduce the heat to medium low. Simmer for approximately 15 to 20 minutes until the squash is soft when pricked with a fork. Use an emulsion blender to puree soup, then stir in half and half (or pour squash mixture into a blender with the half and half and blend until creamy). Return mixture to pan and heat through. Add nutmeg. Serve warm and garnish with chives and creme fraiche or sour cream and chives.

Nutrition: Per Serving Approx.: 150 calories,5 g fat, 3 g saturated fat, 3 g protein,26 g carbohydrates,6 g dietary fiber, 624 mg sodium; WW Points plus value 3

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Creamy Cauliflower Soup

Creamy Cauliflower Soup

Creamy Cauliflower Soup


Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments: Love this soup because it’s low calorie, low carb and delicious.

Ingredients:

2 pounds cauliflower, about 1 large head, chopped
1/2 onion(s), medium, chopped
2 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 cup half and half, fat free
1/2 cup cheese, jack or Mexican blend, reduced fat, about 1 ounce, grated
2 ounces Canadian bacon, minced
2 green onions (or more if you like)
pepper, black

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 10 minutes or until cauliflower is tender. 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 with cheese, Canadian bacon and green onions. Top with cracked black pepper if desired.

Nutrition: Per Serving About: 150calories, 3.5 g fat, 1.5 g saturated fat, 12 g protein, 21 g carbohydrates, 5 g dietary fiber, 740 mg sodium; WW Points plus value 4

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Egg Flower Soup with Shrimp

Egg Flower Soup and Shrimp Soup

Egg Flower Soup and Shrimp Soup


Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments: This is a simple and delicious Chinese soup. You can make it more of a main dish by doubling the amount of shrimp or you can substitute thinly sliced boneless chicken pieces instead of shrimp, or tofu and vegetable broth for a vegetarian version. For lower carbs, eliminate the peas.

Ingredients:
6 cups chicken broth, gluten free, reduced sodium (or vegetable broth, reduced sodium)
1 teaspoon corn starch
1 tablespoon soy sauce, gluten free, low sodium
1 teaspoon garlic, minced
1/2 pound shrimp, raw (medium or large)
1 carrot, shredded
1 cup mushrooms, Crimini or button or combo, sliced
2 eggs, large, beaten
1 cup peas, frozen, ( omit for lower carb version)
4 green onions

Preparation: Combine cornstarch and broth in a medium saucepan and whisk together until fully dissolved. Turn heat on to medium and bring to a low boil. Add soy sauce and garlic and stir. Add shredded carrots and sliced mushrooms, stir and cook for about 2 minutes. Add shrimp and cook for 3 minutes. Add peas and stir. Reduce heat to simmer. Slowly pour beaten eggs into soup and stir. Serve in bowls and top with green onions.

Nutrition: Per Serving About: 160 calories, 3.5 g fat, 1 g saturated fat, 0 g trans fat, 20 g protein, 11 g carbohydrates, 3 g dietary fiber, 1210 mg sodium; WW Points Plus value 4

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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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