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Soups

Soy Chicken-Noodle Soup

Ingredients:

• 1 ½ teaspoons dark sesame oil
• 1/8th teaspoon ground ginger
• 2 cloves of minced garlic
• 2 cups chopped broccoli florets
• 1 ¾ cups of water
• 1 cup horizontally cut carrots
• 1 cup sliced onion
• 1 teaspoon chili paste
• 2 (14 ½ ounce) cans of vegetable broth (could use chicken broth)
• 4 ounce uncooked Chinese egg noodles
• 8 ounces soy chicken strips or pre-cooked chicken breast

Preparation:

• Heat oil in a large saucepan over medium heat.
• Add ginger and garlic; sauté 1 minute
• Add broccoli and next 5 ingredients; bring to a boil.
• Reduce heat; simmer, uncovered, 2-5 minutes.
• Stir in noodles and chicken; cook until noodles soften and chicken is warmed through, stirring constantly

Yields: 8 servings (1 cup each)

Nutrition Information: Calories: 150; Fat grams: 2.5, Protein grams: 11, Carbohydrate grams: 18, Fiber grams: 2, Sodium mg: 850

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Corn and Shrimp Soup

Ingredients:

• 3 cups frozen whole-kernel corn, thawed and divided
• 2 cups fat free, low sodium chicken broth, divided
• 1 Tablespoon olive oil
• 1 cup chopped onion
• 1 cup chopped green bell pepper
• 1 cup chopped red bell pepper
• 1 cup skim milk
• ¾ pound medium shrimp, peeled
• ¼ cup chopped fresh cilantro
• ¼ cup chopped fresh parsley
• ¼ teaspoon salt
• 1/8 teaspoon black pepper

Directions:

• Combine 2 cups corn and 1 cup broth in blender, process until smooth
• Heat oil in large saucepan over medium heat. Add onion and bell peppers; sauté 10 minutes.
• Stir in pureed corn mixture, 1 cup broth and milk. Bring to a boil; cover, reduce heat and simmer 5 minutes
• Add 1 cup corn, shrimp and remaining ingredients to pan. Cover and simmer 5 minutes or until shrimp are done.

Yields: 7 servings (1 cup)

Nutrition Information: Calories- 124, Fat- 3 grams, Carbohydrate- 14 grams, Protein- 10.5 grams, Sodium- 343 mg, Fiber- 2 grams

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Irish Lamb and Barley Soup

Ingredients:

• 1 ¼ pound boneless lean lamb leg, cut into 1-inch cubes
• 2 (10 ½ ounce) cans low sodium beef broth
• 1 cup water
• 2 cups coarsely chopped green cabbage
• 1 cup chopped carrot
• 1 cup chopped onion
• 1 cup chopped, peeled rutabaga
• 1/3 cup uncooked quick-cooking barley
• 1 teaspoon dried thyme
• ¼ teaspoon garlic powder
• ¼ teaspoon ground allspice
• ¼ teaspoon black pepper
• 1 bay leaf

Directions:

• Place a Dutch oven or large stock pot coated with cooking spray over medium heat until hot.
• Add lamb; cook 5 minutes until browned.
• Add broth and remaining ingredients; bring to a boil.
• Cover reduce heat, and simmer 20 minutes or until lamb is tender, stirring occasionally.
• Discard bay leaf.

Yields: 4 servings each 2 cups

Nutrition Information: Calories: 331, Fat: 7 grams, Protein: 39 grams, Carbohydrate: 27 grams, Sodium: 800mg

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Greek Style Potato, Zucchini, and Bean Stew

Ingredients:

• 1 ½ Tablespoons olive oil
• 3 cups chopped onion
• 1 cup cubed, peeled baking potato
• ½ cup water
• 3 ½ cups sliced zucchini
• 2 ½ cups cut green beans (about ½ pound)
• 2 (28 ounce) cans diced tomatoes, undrained
• 1 (15 ounce) can Great Northern beans, rinsed and drained
• 1/3 cup fresh chopped parsley
• 2 teaspoons chopped fresh dill
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• ¾ cup crumbled feta

Directions:

• Heat olive oil in a Dutch oven or similar over medium heat. Add onion; sauté 5 minutes or until lightly browned.
• Add potato and water; bring to a boil.
• Cover, reduce heat and cook 5 minutes
• Stir in zucchini and next 3 ingredients and cook 35 minutes until vegetables are tender
• Stir in parsley and next 3 ingredients
• Serve with cheese

Yields: 6- 2 cups of stew and 2 Tablespoons cheese

Nutrition Information: Calories: 262; Fat: 6.5gm; Protein: 10gm; Carbohydrates: 45gm; Fiber: 10.8gm; Sodium: 598mg

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Squash-Quinoa Soup

Ingredients:

• 12 ounces of skinless, boneless chicken breast halves, cut into 1-inch pieces
• 1/3 cup finely cut onion
• 2 teaspoons olive oil
• 2- 14 ounce cans of reduced-sodium chicken broth
• 1- 5.5 ounce can apricot nectar
• 1 pound butternut squash, peeled, halved, seeded and cut into 1-inch pieces
• ¾ cup quinoa, rinsed and drained
• 1 teaspoon cumin
• 2 small zucchini, halved lengthwise and cut into 1-inch pieces

Directions:

In saucepan cook chicken and onion in hot oil over medium heat for 2-3 minutes. Add broth, apricot nectar, butternut squash, quinoa and cumin. Bring to boiling; reduce heat. Simmer, covered for 5 minutes. Add zucchini. Cover and cook 10 minutes more until squash and quinoa are tender. Season to taste with salt and pepper.

Yields: 6- 1 1/3 cup servings

Nutrition Information: Calories- 226, Fat- 4 grams, Carbohydrate- 31 grams, Protein- 19 grams, Sodium- 454 mg, Fiber- 3 grams

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Spicy Black Bean-and-Sausage Soup

Ingredients:

• 2 (15-ounce) cans black beans, drained and divided
• 2 ½ cups water, divided
• 1 Tablespoon olive oil
• 2 cups diced onion
• 1 teaspoon chili powder
• ¼ teaspoon hot sauce
• ¼ teaspoon black pepper
• 1 garlic clove, minced
• 6 ounces light kielbasa

Directions:

• Place 1 cup beans and ½ cup water in a food process or blender and process until smooth
• Heat oil in a large Dutch oven over medium heat. Add onion; sauté 4 minutes
• Add bean puree, remaining beans, 2 cups water, sautéed onion, chili powder, and next 4 ingredients; bring to a boil.
• Cover, reduce heat and simmer 5 minutes
• Stir in kielbasas; cook 1 minute or until heated

Yields: 4 servings (1 ½ cups each)

Nutrition Information: Calories: 291, Fat: 8 grams, Protein: 17grams, Carbohydrate: 38grams, Fiber: 7 grams, Sodium: 789 milligrams

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Chunky Sausage, Corn and Habanero Chili

Ingredients:

• 1 ¼ cups bottled salsa
• 1 cup diced red pepper
• 1 cup diced yellow pepper
• 2 teaspoons chili powder
• 1 (15.5 ounce) can of whole kernel corn or hominy, drained
• ¼ cup of drained, jarred habanero peppers
• 1 (12 ounce) package of fully cooked smoked turkey sausage or chicken, cut into ½ inch pieces
• 2 cups hot cooked long grain rice
• ¼ cup chopped fresh cilantro
• ¼ cup light or fat free sour cream

Directions:

To prepare chili, combine first 7 ingredients in a large stock pot and allow to simmer on medium heat for about 30 – 40 minutes. When ready to serve, spoon ½ cup rice into each of 4 bowls; top each serving with 1 cup chili, 1 Tablespoon cilantro and 1 Tablespoon sour cream.

Yields: 4 servings

Nutrition Information: 395 calories, 8 grams fat, 18 grams protein, 9.5 grams fiber, 63 grams carbohydrate and 900 milligrams sodium.

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Chicken Tortilla Soup

Ingredients for Dressing:

• 1 pre-roasted store-bought rotisserie chicken, breast meat removed and pulled apart by hand (about 1 pound)
• 1 medium yellow onion, chopped
• 1 Tablespoon olive oil
• 2 10-14 ounce cans of diced tomatoes with green chilies
• 2 small (6 ounce) cans of tomato paste
• 48 ounces of reduced sodium chicken broth
• 1 Tablespoon cumin 

Directions:

• Combine onion, garlic and olive oil in a large pot over medium heat and sauté, stirring frequently until the onion becomes translucent.
• Add shredded chicken breast, canned tomatoes, chicken broth and tomato paste to the pot and stir until thoroughly mixed.
• Season with cumin.
• Bring soup to a boil and then cover and reduce heat to a simmer, cooking for 15-20 minutes.
• Serve soup with homemade tortilla strips (whole grain tortilla cut into strips, sprayed with olive oil and baked at 350 degrees for 10 minutes).

Yields: 6 servings

Nutrition Information: Calories: 285, Fat: 13 grams, Protein: 22 grams, Carbohydrate: 16 grams, Sodium: 600 mg

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Squash-Quinoa Soup

Ingredients:

• 12 ounces of skinless, boneless chicken breast halves, cut into 1-inch pieces
• 1/3 cup finely cut onion
• 2 teaspoons olive oil
• 2- 14 ounce cans of reduced-sodium chicken broth
• 1- 5.5 ounce can apricot nectar
• 1 pound butternut squash, peeled, halved, seeded and cut into 1-inch pieces
• 3/4 cup quinoa, rinsed and drained
• 1 teaspoon cumin
• 2 small zucchini, halved lengthwise and cut into 1-inch pieces

Directions:

• In saucepan cook chicken and onion in hot oil over medium heat for 2-3 minutes.
• Add broth, apricot nectar, butternut squash, quinoa and cumin.
• Bring to boiling; reduce heat. Simmer, covered for 5 minutes.
• Add zucchini. Cover and cook 10 minutes more until squash and quinoa are tender.
• Season to taste with salt and pepper.

Yields: 6 (1 1/3 cup) servings

Nutrition Information: Calories: 226, Fat: 4 grams, Protein: 19 grams, Carbohydrate: 31 grams, Sodium: 454 mg, Fiber: 3 grams

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Lentil and Sausage Soup

Ingredients:

• 2 (14 ounce) cans reduced sodium chicken broth
• 1 1/2 cups water
• 1 cup brown lentils, rinsed and drained
• 1 cup sliced celery (2 stalks)
• 1 cup sliced carrots
• 1/2 cup chopped onion
• 1 teaspoon snipped fresh thyme
• 1/8 teaspoon cayenne pepper
• 2 cloves of minced garlic
• 6 ounces of cooked smoked sausage, quartered lengthwise and sliced

Directions:

• In large saucepan combine chicken broth, water, lentils, celery, carrot, onion, cayenne pepper and garlic. Bring to boiling.
• Reduce heat. Simmer, covered, for 20-25 minutes or until vegetables and lentils are tender.
• Stir in sausage and fresh thyme. Heat through.

Yields: 5 servings

Nutrition Information: Calories: 294, Fat: 11 grams, Protein: 21 grams, Carbohydrate: 28 grams, Sodium: 962 mg, Fiber: 13 grams

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Tomato, Chickpea and Pasta Soup

Ingredients:

• 2 teaspoons olive oil
• 3/4 cup diced onion
• 1 1/2 cup water
• 1 (16 ounce can) fat-free, less sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon black pepper
• 1 (15 ounce can) garbanzo beans, drained
• 1 (14.5 ounce can) diced tomatoes, undrained
• 2 Tablespoons of tomato paste
• 1/2 cup uncooked small pasta
• 2 Tablespoons chopped fresh parsley

Directions:

• Heat olive oil in a large saucepan over medium heat. Add onion, and sauté 3 minutes or until tender.
• Add the water and next 7 ingredients. Bring mixture to a boil; cover, reduce heat and simmer 5 minutes, stirring occasionally.
• Add pasta and cook 9 minutes or until pasta is done. Stir in chopped parsley.

Yields:4 servings

Nutrition Information: Calories: 250, Fat grams: 4.7, Protein: 11 grams, Carbohydrate: 39 grams, Sodium: 600mg, Fiber: 4.6 grams

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Teriyaki Beef and Broccoli Soup

Ingredients:

• 8 ounces boneless beef sirloin steak
• 2 teaspoons olive oil
• 1 large shallot, cut into thin rings
• 1 cup chopped, bok choy
• 4 cups water
• 1 cup apple juice sweetened with Splenda
• 2 carrots (1 cup), shredded
• 1/2 cup instant brown rice
• 1 teaspoon grated ginger
• 3/4 teaspoon reduced sodium beef bouillon granules
• 3 cloves garlic, minced
• 2 cups chopped fresh broccoli
• 1 1/2 Tablespoons reduced sodium teriyaki sauce
• 1 Tablespoon dry sherry (optional)

Directions:

• Cut beef into bite-size strips. In large saucepan heat olive oil and cook beef , shallot and bok choy for 2- 3 minutes or until beef is brown. Remove mixture from pan; set aside
• In the same pan combine water, apple juice, carrots, uncooked rice, ginger, bouillon and garlic. Bring to boiling; reduce heat and simmer covered for about 15 minutes.
• Stir in broccoli and the beef mixture. Simmer, covered, for 3 minutes.
• Stir in teriyaki sauce and dry sherry. Serve.

Yields:6- 1 cup servings

Nutrition Information: Calories: 200, Fat grams: 6, Protein: 13 grams, Carbohydrate: 21 grams, Sodium: 280mg, Fiber: 3 grams

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Lentils with a Kick

Ingredients:

• 1 ¼ cup dried lentils, picked over, rinsed and drained
• 3 cups water
• 1 bay leaf
• ½ teaspoon salt
• 2 Tablespoons olive oil
• ½ Tablespoon pepper paste
• 2 cloves garlic, minced
• ½ teaspoon coriander
• 2 teaspoons cumin
• ¼ teaspoon cinnamon
• 3 Tablespoons flat leaf Italian parsley, chopped
• 3 Tablespoons cilantro, chopped
• ½ teaspoon black pepper
• 2 Tablespoons red wine vinegar

Directions:

• In a saucepan over high heat, combine lentils, water, bay leaf and ¼ teaspoon salt. Bring to boil. Reduce the heat to low, cover partially and simmer for 12-14 minutes until lentils are tender but still firm.
• Drain and discard bay leaf. Set aside.
• In small skillet, heat olive oil over medium heat. Add pepper paste and garlic, about 1 minute. Add cumin, coriander and cinnamon and cook until fragrant, about 1 minute. Remove pan from heat.
• In a large bowl, combine lentils with sauce. Toss gently to mix. Stir in parsley and cilantro. Season with remaining salt and pepper.
• Stir in vinegar and serve immediately.

Yields:Serves 6

Nutrition Information: Calories: 172, Fat grams: 5, Protein: 10 grams, Carbohydrate: 24 grams, Sodium: 212 mg; Fiber: 6 grams

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