Here are some soup recipes. Maybe some of these might spark your taste buds:
I took these from another bulletin board, so I just copied the info into an e-mail so I would have it to put in my MasterCook program. They are not formated yet, and basically look like jumbled words.
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Taken from a soup thread from Dotties weight loss zone.
Soups are my way of getting veggies in. Salads are punishment for me on a
diet, so I've gotten creative with soup. I bought 1 cup Gladware containers,
so I can aliquot and freeze. I just grab a soup and a sandwich and a yogurt
and head out the door. The soup thaws in my lunch bag and keeps the yogurt
cold.
I try to make something new with every batch. I've found that adding some
protein to a soup stays with me longer and I just count it as a point or two
when I add them.
Let me add that I'M NOT A LOVER OF VEGGIES. Soups and stews are the way I
hide them ..... LOL.
Here's a few creations thus far-
The WW zero point soup is O.K. when you customize it - I took out the
cabbage and use spinach. Occasionally I add chicken or a few kidney beans.
Roasted butternut squash pureed with FF chicken or beef broth is pretty
good. It looks like baby poop, but tastes good. I also added some diced red
bell pepper for color.
Tomato soup with roasted garlic and spinach is a great 0 point soup. It's my
current soup. Roast the garlic and puree with fresh tomatoes, strain and add
spinach. Best to add the spinach when it's almost done cooking as it will
lose it's color.
Wedding soup - FF chicken stock, spinach, 2 turkey meatballs with a sprinkle
of parmesan.
Roasted veggie soup- Roast your favorite veggies in the oven at 400 for an
hour or so. Toss it together with FF chicken broth. I've used asparagus,
squash, sweet potato, carrot, peppers, onion, tomatoes. Just walk around the
produce aisle and grab a piece of each thing that looks good.
My favorite standby - 2 point chili - 1 lb. ground turkey, diced or shredded
zucchini, carrot, onions, peppers, celery, jalapenos and whatever other
veggie I can hide in there, crushed tomatoes, seasoning (hot sauce, chili
powder, whatever you like....I like it hot), your favorite beans. I usually
use a black bean and a white bean. Makes about 12-14 cups and works out to 2
pts/cup. It would be fine to reduce the turkey to a half pound. I keep
saying that I'll do that next time. It depends on how I purchase the turkey.
Some helpful hints-
I keep a large ziplock back in the freezer with separate baggies of prepped
components. I have little snack bags with shredded/diced celery, zucchini,
onion, carrots, roasted garlic, cooked chicked breast, etc. I just pull out
a baggie with whatever I choose to toss in.
If your aren't a good veggie eater like myself, zucchini is an awesome
component which doesn't really alter a recipe's flavor .... just adds
nutrients/fiber.
Spinach is good too ..... and not something I ever knew I liked until I put
it in soup.
Don't be afraid to add something that will add a point or two. It's worth it
if you like what you've made.
Experiment, experiment, experiment ..... you'll surprise the heck out of
yourself. You'll have fun with it too.
Get yourself a V slicer or mandolin. Awesome for prepping all your veggies
and fun too.
Roasted garlic: I just slice a bit of the top off a whole head of garlic -
just enough to expose the top of the cloves. Don't peel or separate the
cloves. Dribble a bit of olive oil on the exposed part. Wrap in foil. Bake @
375-400F for 45"-60".
When it comes out, you can set the head on it's side and press it so that
the garlic just squishes out the slice you made. The cloves usually pop out
pretty whole.
You can actually spread the roasted garlic on toast or crackers. It's yummy.
Great for chicken recipes, pasta recipes, pizza and soups.
Ratatouille
For those who are not familiar with it, Ratatouille (pronounced like
"rat-at-oo-ee") is a traditional French vegetable stew. I realized that I
have often mentioned that I make and eat this dish regularly, but I have
never posted the recipe before. So here goes!
Spray oil
1 medium onion, chopped
2 cloves minced garlic
1 large eggplant, diced into 1" pieces
3 medium zucchini, sliced
8 oz mushrooms, sliced
1 green pepper, diced
1 red pepper, diced
1 14½ oz can diced tomatoes
1 8 oz can tomato sauce
Italian seasoning
Black pepper
Spray large Dutch oven with spray oil, sauté onion and garlic for 5 mins.
Add all other ingredients, mix well.
(Note: it will look fairly dry at first but as the vegetables cook they will
release water, so don't be tempted to add more liquid as it will end up too
much like soup! I speak from experience
Reduce heat and simmer 1½ - 2 hours, stirring occasionally.
This is ZERO POINTS! It requires you to be in the house for a while to stir
it as it cooks, but it makes a big batch, freezes well and is very
versatile. I portion mine out into 1 or 2 cup servings which I store in
individual Tupperwares and freeze to use as needed.
Some ideas: use it as a side vegetable with sausages or pork chops; as a
chunky pasta sauce (I add diced chicken breast to this); with a baked potato
and veggie meatballs (my favorite volume meal); partially puree it to make a
thick vegetable soup. I'm sure you will come up with your own ideas too.
Enjoy!
Zucchini Soup
PAM cooking spray
1 large onion, chopped
1 lb zucchini (about 3 medium), sliced
4 tsp low sodium chicken bouillon mixed with 30 fl oz hot water
Spray saucepan with PAM, saute onion 5 mins until tender but not brown. Add
sliced zucchini, mix well. Add stock, stir well and bring to boil. Cover and
simmer 30 mins.
Pour liquid and vegetables into blender, puree until liquidized. Return soup
to pan, season with salt, pepper and nutmeg, reheat to serving temperature.
Makes 4 1.5 cup servings - 0 points
Cheddar Chicken Chowder
From WW Make it Fresh cookbook
2 bacon slices
1lb skinned boned chicken breasts, cut into bite sized pieces
1 cup chopped onion
1 cup diced red bell pepper
2 garlic cloves, minced
4 ½ cups fat free chicken broth (I used garlic roasted chicken broth and
didn't have to mince garlic)
1 ¾ cups peeled diced red potato
2 ¼ cups frozen whole kernel corn
½ cup all purpose flour
2 cups 2% milk
¾ cup (3oz) shredded cheddar cheese
½ t salt
¼ t pepper
1. Coat a Dutch oven with cooking spray; add bacon, cook over med-hi heat
until crisp. Remove bacon from pan, reserving bacon fat in pan. Crumble
bacon, set aside. Add chicken, onion, bell pepper, and garlic (if it's not
in the broth) to the bacon fat in pan; sauté 5 min. Add broth and potato;
bring to a boil. Cover, reduce heat, and simmer 20 min or until potatoes are
tender. Add corn; stir well.
2. Place flour in a medium bowl. Gradually add milk, stirring with a whisk
until blended. Add milk mixture to soup, and cook over medium heat 15 min or
until thick, stirring frequently. Remove from heat; stir in cheese, salt and
pepper. Top with crumbled bacon.
Yields 7 servings (1 ½ cups each).
Points 6
Spicy Black Bean & Sausage Soup
1 (15 oz.) can black beans, drained and divided
1 1/4 cups water divided
1 1/2 teaspoons olive oil
1 cup diced onions
2 garlic gloves, minced
1/2 cup beer
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon hot sauce
1/8 teaspoon salt
1/8 teaspoon pepper
3 ounces turkey kielbasa, diced
Place 1/2 cup beans and 1/4 cup water in a food processor or blender;
process until smooth.
Heat oil in a medium suacepan over medium high heat. Add onion and garlic;
saute' 4 minutes or until tender. Add bean puree, remaining beans, remaining
1 cup water, beer, chili powder, and next 4 ingredients; bring to a boil.
Cover, reduce heat, and simmer 5 minutes, stirring occasionally. Stir in
turkey kielbasa; cook 1 minute or until thoroughly heated.
Makes 2 servings. 6 pts
Tomato Barley Soup
This is yummy on a cold winter day
1 28 oz can crushed, peeled tomatoes in puree
3 13oz cans College Inn chicken broth
2 med. onions, chopped
1C barley (uncooked)
2C 1% milk
Saute onions in Pam until tender. Add tomatoes and broth. Bring to a boil.
Add barley. Cook ~ 45 minutes until barley is cooked and tender. Add milk,
stir and reheat.
This is very filling stuff! I made it recently and used water instead of
broth...reduced the NI a bit, but needed salt or a couple of Herb-Ox
packets.
NI on 8 servings using broth - 180 cal, 2g fat, 6g fiber. (3pt)
NI on 8 servings using water - 157 cal, 1g fat, 6g fiber. (2pt)
NI on 6 servings using water - 209 cal, 2g fat, 8g fiber. (3pt)
Puree of Pumpkin Soup
2 tbsp lite margarine (3 pts)
1 large onion, chopped
1 medium leek, white part only, chopped
1 lb canned pumpkin puree
4 cups low sodium FF chicken broth
1 tsp salt
½ tsp curry powder
¼ tsp nutmeg
¼ tsp ground white pepper
¼ tsp ground ginger
1 bayleaf
1 cup FF half and half (3 pts)
Melt margarine in saucepan. Sauté onion and leek until soft.
Stir in pumpkin, broth, spices and bayleaf.
Simmer uncovered for 15 mins, stirring occasionally. Remove bayleaf.
Puree mixture in blender until smooth.
Return to pan, add half and half, reheat to serving temperature.
Serves 6 - 1 point per serving.
Southwest Chicken & Bean Soup
This was posted on the board at my Weight Watchers meeting. It was left
there from a previous meeting, so I have no one to attribute it to. I can
say that is tastes wonderful and is very filling.
1 med. oinion chopped
3 cloves garlic
2 T olive oil (I used PAM olive oil flavor)
4 oz. can chopped green chiles
4 (15 oz) cans Great Northern Beans
2 (15 oz) cans FF chicken broth
1 tsp ground cumin
1 tsp oregano
1/4 tsp cayenne pepper
1 lb. chicken breast
Saute onion, garlic and chicken in oil. Add remaining ingredients. Simmer 40
minutes. Makes 10 cups of soup, Points per cup depend on whether you cap
fiber at 10 or 4 gms. I used 6 oz of cooked chicken that I had in the
freezer. Using the 4 gm fiber cap, using PAM instead of oil, and using the
smaller amount of chicken, it came out to 1.5 points per cup.
Refried Bean Soup
1 can ff refried beans
1 can Rotele diced tomatoes w/ jalapenos
3 cups chix broth - your choice, canned or boui & water
Stir together and bring to boil; season with oregano and cilantro if you
like that. 1 point per cup
Chicken Tamale Soup
2 - 4 ounce chicken breasts (8 pts)
1 bell pepper, chopped (0pts)
1 yellow onion, chopped (0pts)
18 jumbo olives, chopped (3pts)
1 can diced Ortega Chiles (0pts)
1 can FF chicken broth (0pts)
1 bouillon cube (chicken) (0pts)
chili powder (0pts)
5 corn tortillas (5pts)
salt to taste, if it's to bland
I put a few cups of water in a pot and boiled the chicken breasts until
cooked. I took them out and chopped them up, skimmed some of the frothy
stuff off the top of the water I cooked them in and then put them back in
the water. I added the can of chicken broth and the bullion cube and about a
tablespoon of chili powder. To be honest I didn't really measure I just
sprinkled it until it I thought it was enough. In a separate skillet I
sautéed the chopped bell pepper and onion in Pam until it was soft and then
I added it to the soup. Add the can of chilies and chopped olives at this
point also. Let it simmer and come to a boil. Chop the corn tortillas up and
add them to thicken the soup. Let it simmer 5-10 minutes and wala, it's
ready to eat!
I had the fattening version of this last week. The original version has 1-2
cans of whole olives in it and a whole bag of tortilla chips crushed vs the
corn tortillas that I did. You can also add some cooked rice to thicken it,
which I didn't think was necessary and just adds points. I guess if you
added one cup of cooked rice it would make each cup 2.5 pts. I think corn
would be good in it too.
Tortilla Soup
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2 cans 99% FF stock (I use chicken) About 4 cups total
1 cup pureed tomatos
1 med onion, chopped
5 dashes Tobasco
1/2 tsp ground cumin
1 Tbsp dried parsley or cilantro
Salt & pepper to taste
1/2 tsp chili powder
Add all ingredients above to a large saucepan. Bring to a boil and reduce
heat to a simmer. Simmer 20 minutes. ZERO Points!
Garnishes to add to soup just before serving...pick and choose as you like
to your point limits. You gotta add the tortilla strips as that's what gives
the soup it's name!!! Plus the tortillas and lime juice makes it to die
for!!!! Add as much or as little as you like. I have listed various points
values below, adjust as to how much you want of each...a little more
avocado? a little less chicken....adjust accordingly.
Fried corn tortilla strips (in olive oil) 1 small/1 tsp olive oil 3 points
(Cut tortilla into fine strips, fry in olive oil over medium heat)
Cubed avocado -- 1/8 avocado 1 point
LF sour cream -- 2 T. 1 point
Shredded cooked white chicken -- half boneless breast 1.5 pts. Put shredded
chicken in bottom of bowl and pour hot soup over top
Green onions -- ZERO
Fresh lime juice -- ZERO
Kraft 2% Shredded Cheese -- 1/4 cup 2 pts
Chopped tomatos --ZERO
Adjust your garnishes according to your desires and point availability.
Tonight I had 1 oz chicken, green onions, 1/8th avocado, fresh lime juice, 1
tortilla, & 1 Tbsp LF sour cream.
YUM!!! Be sure to add the fresh lime juice and the tortilla....it's what
makes the soup!
Black Bean Soup
4 Servings - 4 pts per serving
1 cup salsa
2 15 ½ oz cans black beans, drained & rinsed
2 cups chicken broth (fat free)
4 T. Sour Cream
Heat the salsa in a large sauce pan over medium heat stirring frequently for
5 minutes. Stir in the beans & broth, then heat to boiling. Reduce heat to
low. Cover and simmer for 15 minutes. Cool slightly, then spoon ½ of the
soup into a food processor or blender and puree. Return the pureed soup to
the sauce pan and heat through. Serve with 1 T sour cream and additional
salsa for garnish.
Yum!Yum!
I made this last weekend... It was super yummy!!! I like spicy things so I
added hot salsa and some tabasco to it as well. I also added some green
pepper and onions while it was simmering after I pureed it.
In fact, had left overs of the soup last night over about a 3/4 of brown
rice. And it was even better after a few days in the fridge.
