SEVERAL HEALTHY SOUPS.
CHICKEN CORN CHOWDER
Recipe ingredients
2 slices bacon
1 lb. chicken breast meat, cut into chunks
1 medium onion, chopped
1 red bell pepper, diced
1 large potato, diced
2 cups frozen cut corn
2 cans (16 oz each) fat free chicken broth
1/2 cup all purpose flour
2 cups skim milk
4 oz Velveeta, diced
1/2 tsp. salt
fresh ground pepper to taste
Recipe directions
In a dutch oven, cook the bacon until crisp. Remove the bacon from the pan. Add chicken, onion, and pepper. Cook over medium heat until tender, then add potatoes. Stir in the broth and bring to boil. Simmer, covered, for 20 minutes. Stir in the corn. Blend the flour and milk in a bowl then gradually stir it into the pot. Increase heat to medium and cook until thickend, stirring constantly. Add cheese and stir until melted and well blended. Add salt and pepper to taste.
6 servings
Calories : 298
PORK AND ZUCCHINI SOUP
INGREDIENTS
• 4 pork chops
• 1/2 cup all-purpose flour
• 2 teaspoons vegetable oil
• 1 onion, chopped
• 2 teaspoons chopped garlic
• 1 cup chopped red bell pepper
• 2 zucchinis, quartered and sliced
• 1/8 cup chopped sun-dried tomatoes
• 8 ounces fresh mushrooms, sliced
• 1 (14.5 ounce) can diced tomatoes
• 2 (14.5 ounce) cans chicken broth
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• salt and pepper to taste
• 4 tablespoons grated Parmesan cheese
DIRECTIONS
1. Place flour in a resealable plastic bag. Add pork cubes. Seal bag and shake to coat. In a large skillet, heat 1 teaspoon oil over medium high heat. Add pork and brown in oil for about 8 to 10 minutes. Set aside.
2. In a 5 to 8 quart soup pot, heat remaining teaspoon of oil over medium heat. Add the onions, garlic and bell pepper. Saute for just a few minutes until tender, but not browned.
3. Add reserved pork, zucchini, sun-dried tomato bits, mushrooms, diced tomatoes, chicken broth, basil, oregano, salt and pepper. Heat until almost boiling, then reduce heat and simmer for 10 to 15 minutes. Sprinkle with cheese and serve.
Serving Size: 1 cup
162 Calories per serving
SOUTH OF THE BORDER SOUP
Recipe ingredients
3 cans vegetable broth
16 oz salsa
1 can black beans, canned
5 oz. tiny pasta shells
1 cup frozen corn
1/3 cup cilantro
1 Tbsp. lime juice
1 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. black pepper
2 Tbsp. parmesan cheese
Recipe directions
Heat broth to boiling in a dutch oven. Stir in remaining ingredients and simmer about 8 to 10 minutes, or until pasta is tender.
6 servings
Calories : 247
TURKEY MEATBALL SOUP
Ingredients:
For the Meatballs:
1 pound ground turkey breast or lean ground beef
3/4 cup Quaker oats (quick or old fashioned, uncooked)
3 Tablespoons barbecue sauce 3 Tablespoons Mayonnaise 2 teaspoons balsamic vinegar
For the Soup:
1 can (49 ounces) reduced-sodium, fat-free chicken broth
1/4 cup pasta
1 package (10 ounces) frozen mixed vegetables (do not thaw)
Directions:
Heat broiler. Lightly spray rack of broiler pan with no-stick cooking spray. In large bowl, combine meatball ingredients; mix lightly but thoroughly. Roll mix into balls. Arrange meatballs on broiler pan. Broil meatballs 6 to 8 inches from heat about 6 minutes or until cooked through, turning once. While meatballs cook, bring chicken broth to a boil in 4-quart saucepan or Dutch oven over medium-high heat. Add pasta and frozen vegetables; return to a boil. Reduce heat; cover and simmer 8 minutes or until vegetables and pasta are tender. Add meatballs and cook 1 minute. Serve immediately.
Serves 6
Calories 200
WHITE BEAN, KALE AND SAUSAGE SOUP
4 cups coarsely sliced kale leaves (center ribs removed)
½ cup chopped onion (about 1 medium
4 ½ cups water
1 teaspoon lemon pepper
1 teaspoon dried basil leaves
½ teaspoon salt
6 precooked all-beef sausage links (about 4 ounces), cut into fourths
2 medium parsnips, cut into ½ -inch cubes
1 clove garlic, finely chopped
2 cans (15 ounces each) cannellini or great northern beans, drained
Mix all ingredients in Dutch oven. Heat to boiling; reduce heat. Cover and simmer 10 to 15 minutes or until kale and parsnips are tender.
6 servings
Calories : 275
