Healthy Soups
Hearty Lentil Soup
3 (14-oz) cans chicken broth
1 cup dried lentils
2 cups diced carrots
2 cups diced celery
1 medium onion, chopped
1 link sweet Italian sausage, about 4 oz.
1 Tblsp. diced garlic
2 tsp. dried basil
salt and pepper to taste
In a large pot, combine broth and lentils. Bring to a boil, then reduce heat and cover. Simmer on low 20 minutes, stirring occasionally, until lentils are barely tender. Meanwhile, crumble and lightly brown sausage. Add sausage and remaining ingredients to lentils and simmer 20-30 minutes longer until vegetables are tender, stirring occasionally.
Nutrition (per serving, based on 6): 210 calories; 2 grams fat; 34 grams carbohydrates, 16 grams protein, 8 grams fiber
Taco Soup
1/2 to 1 lb. ground beef or turkey
1 medium onion, diced
1 can pinto beans, drained and rinsed
1 can golden hominy, drained and rinsed
1 can corn, drained
1 can Ranch style beans, with juice
3 cans diced tomatoes, with juice
1 packet taco seasoning
1 packet dry Ranch dressing mix
Brown ground meat and onion in large pot. Add remaining ingredients and simmer about 20 minutes.
Makes about 8 servings. This soup freezes well and is tasty to defrost on chilly evenings when you need a quick meal.
Sorry, no nutrition information.
New World Chili
1 med. onion, chopped
1 c. diced celery
1 Tblsp. diced garlic
1 jalapeno pepper, seeded & finely diced
Sauté these in a little oil in a stew pot. Add and brown:
2 chicken breasts, cut in chunks.
Add :
2 cans diced tomatoes
1 can chicken broth
1 can drained & rinsed black beans
1 can pumpkin or 1 cup frozen diced squash
1/2 c. frozen corn kernels
1/2 c. dried cranberries
1 Tblsp. chili powder
Heat through and simmer 30-40 minutes.
Nutrition (per serving, based on 6): 302 calories, 7 grams fat, 64 mg cholesterol, 1051 mg sodium, 35 grams carbohydrates, 29 grams protein, 8 grams fiber
* Use low-sodium chicken broth to reduce the sodium content
Black Bean and Rice Soup
Sauté in 3 Tblsp. oil:
1 med. onion, diced
4 carrots, diced
1 c. celery, diced
3 Tblsp. diced garlic
Add:
3 cans low-sodium chicken broth
1 8-oz. can no-salt tomato sauce
1 cup salsa
1 red pepper, chopped
1 zucchini, diced
1 can drained & rinsed black beans
1 cup frozen corn kernels
1 cup cooked brown rice
1 tsp. cumin
1 tsp. oregano
Bring to a boil, reduce to simmer, and cook 30 minutes.
Nutrition (per serving, based on 10): 158 calories, 2 grams fat, 0 mg cholesterol, 230 mg sodium, 26 grams carbohydrates, 9 grams protein, 5 grams fiber
Veggie Veggie Soup
Combine and sauté lightly w/ 2 Tblsp. oil:
1 c. diced carrots
1 c. diced celery
1 c. diced onion
1/2 c. diced green pepper
2 Tblsp. minced garlic
Add:
2 cans fat-free chicken broth
2 cans diced tomatoes
1 c. frozen green beans
1 c. diced zucchini
basil and oregano to taste
salt and pepper to taste
No nutrition information, but virtually no calories
Chicken and Green Chili-Chili
Sauté in a little oil:
2 med. onion, chopped
2 Tblsp. diced garlic
Add and brown:
2 lbs. skinless chicken thighs, cut in chunks.
1 Tblsp. cumin
Salt & pepper
A few drops hot sauce
Stir in:
2 cans chicken broth
3 cans rinsed and drained great Northern beans
2 4-oz. cans chopped green chilies
Cook on low 20-30 minutes. Sprinkle with chopped fresh cilantro.
Nutrition (per serving, based on 10): 271 calories, 9 grams fat, 60 mg cholesterol, 727 mg sodium, 22 grams carbohydrates, 24grams protein, 9 grams fiber
Skinny Cheese Soup
Combine and simmer 8 minutes:
1 can fat-free chicken broth
2 cans diced tomatoes
1 can Rotel
16-20 oz. pkg. frozen mixed vegetables
Add:
10 oz. 2% Velveeta, diced
1 can Healthy Request cream of chicken soup
Simmer until cheese melts.
Sorry, no nutrition information.
Turkey-Corn Chili
Sauté 1 lg. chopped onion in 3 Tblsp. oil
Add and brown 1 lb. ground turkey
Stir in 2 Tblsp. chili powder
1 tsp. cumin
1 tsp. garlic powder
1 tsp. black pepper
1 green pepper, chopped
1 can stewed tomatoes
1 can drained and rinsed pinto beans
1 can fat-free chicken broth
3/4 cup V-8 juice
1 c. frozen corn kernels
Simmer 20 minutes.
Nutrition (per serving, based on 6): 253 calories, 3 grams fat, 51 mg cholesterol, 641 mg sodium, 31 grams carbohydrates, 25 grams protein, 7 grams fiber
Autumn Harvest Squash Soup
Sauté in soup pot 7 minutes w/ 2 Tblsp. oil:
1 large diced onion
Add:
1 large butternut squash, diced (about 6 cups)
2 med. diced carrots
2 med. cooking apples, diced
1 small potato, peeled and diced
1 c. apple juice
1 c. orange juice
1 bay leaf
1/4 tsp. group nutmeg
4 tsp. salt
1/2 tsp. pepper
Add enough water to cover vegetables 1".
Bring to a boil, reduce heat, and simmer 45 minutes.
Remove from heat and cool a few minutes. Puree the soup using an immersion blender, or use a regular blender, pureeing in smaller batches. Adjust seasoning, as necessary.
This keeps well in the refrigerator, and also freezes well.
Nutrition (per serving, based on 12): 104 calories, 4 grams fat, 10 mg cholesterol, 724 mg sodium, 18 grams carbohydrates, 2 grams protein, 5 grams fiber
Italian Soup
Sauté in a little oil:
1 c. onion, chopped
1 c. diced celery
1 green pepper, chopped
2 Tblsp. diced garlic
Add and brown: 1 lb. ground beef or turkey
Stir in and simmer 15 minutes:
1 30-oz jar chunky garden pasta sauce
1 can beef broth
2 cups water
1 can Rotel
1 tsp sugar
1 Tblsp. Italian seasoning
Salt & pepper
Add 1 16-oz package frozen mixed vegetables
Simmer 20 minutes more.
Nutrition (per serving, based on 8): 336 calories, 17 grams fat, 43 mg cholesterol, 1110 mg sodium, 31 grams carbohydrates, 16grams protein, 7 grams fiber
No-Bean Pumpkin Chili
Sauté in a little oil:
1 small onion, chopped
1 small red pepper, chopped
1 small green pepper, chopped
2 Tblsp. diced garlic
Add and brown: 1 lb. ground turkey
Add and simmer 20 minutes:
1 can diced tomatoes
1 can pumpkin puree
2 cans fat-free chicken broth
1-1/2 Tblsp. chili powder
1/4 t. clove
Salt & pepper to taste
Nutrition (per serving, based on 8): 167 calories, 6 grams fat, 50 mg cholesterol, 313 mg sodium, 12 grams carbohydrates, 19 grams protein, 4 grams fiber
Low-Fat Corn Chowder
Combine in a soup pot:
2 cans fat-free chicken broth
2-1/2 c. fat-free frozen hash browns
1 10-oz package frozen corn
1 c. chopped onion
1 c. chopped bell pepper
1/2 c. chopped celery
1 tsp. dried thyme
Bring to a boil and simmer 20 minutes.
Remove from heat. Use a slotted spoon to remove 2 c.
drained vegetables. Remove 1 c. broth. Puree these with 2 Tblsp. flour and
then return them to pot. Heat pot to medium heat.
Add:
1 can cream style corn.
1-1/2 c. 1% milk
1/2 tsp. cayenne pepper
Stir until thickened and creamy.
Nutrition (per serving, based on 8): 133 calories, 2 grams fat, 2 mg cholesterol, 466 mg sodium, 27 grams carbohydrates, 9 grams protein, 3 grams fiber
Southwestern Chicken Soup
Sauté in a little oil:
1 med. onion, chopped
1 red pepper, chopped
1 green pepper, chopped
2 Tblsp. diced garlic
Add and brown 3 diced chicken breasts
Add:
1 can diced tomatoes
1 can rinsed and drained pinto beans
1 4-oz can diced chilies
1 10-oz bag frozen shoepeg corn
2 tsp cumin
Salt to taste
Simmer 30-40 minutes
Sorry, no nutrition information
White Bean Soup
Sauté in a little oil:
1 c. onion, chopped
1 c. celery, chopped
1 Tblsp. diced garlic
2 c. sliced zucchini
Add:
1 can Italian style diced tomatoes
1 can Cannellini beans (or other white beans)
Oregano and basil to taste
Heat through.
Sorry, no nutrition information
Vegetarian Chili
Sauté in a little oil:
1 onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 jalapeno pepper, seeded and finely diced
1 Tblsp. diced garlic
Stir in and cook 7 minutes:
2 small zucchini, diced
2 portabella mushrooms, trimmed & diced
Add and simmer 15 minutes:
2 cans diced tomatoes
1 can drained and rinsed black beans
1/2 tsp. dried oregano
2 tsp. cumin
1 tsp. coriander
1 tsp. chili powder
Sorry, no nutrition information
Healthy Salads
More Healthy Soups
White Bean, Ham, and Spinach Soup
Sauté until tender in a little oil:
1 med. onion, chopped
1 rib celery, chopped
1 large carrot, chopped
Add and bring to a boil:
2 cans low-salt chicken broth
Reduce heat and stir in:
6 oz. finely diced ham
1 15-oz can small white beans
1 Tblsp prepared diced garlic
Simmer 4-5 minutes, then add:
1 cup tightly packed spinach, chopped
3 Tblsp fresh or 1 Tblsp dried oregano
3 Tblsp fresh or 1 Tblsp dried parsley
2 Tblsp lemon juice (optional)
Stir together 1 minute and remove from heat.
Add salt and pepper to taste.
Nutrition (per serving, based on 4): 180 calories, 5 grams fat,
41 mg cholesterol, 871 mg sodium, 4.3 grams fiber
Shrimp Soup (or Not)
Sauté until tender in a little oil:
1 med. onion, chopped
2 ribs celery, chopped
1 large carrot, diced
2 cups fresh or frozen cut green beans
Add and simmer 15-20 minutes:
5 cups tomato juice
1 cup sliced fresh mushrooms
1 med tomato, diced, or 1 cup halved cherry tomatoes
2 tsp. Worcestershire sauce
1 tsp. dried basil
1 tsp dried oregano
1 tsp garlic powder
Salt and pepper to taste
If desired, at the very end, add 6 large or 10 small
p & d shrimp per person. Heat just long enough to be sure
shrimp are hot. If you don't plan to use all the soup,
divide it in half and add shrimp to half the soup. Adding
shrimp at the last minute prevents overcooking, which
makes the shrimp tough.
Nutrition (with shrimp) (per serving, based on 6): 165 calories, 1.5 grams fat,
59 mg cholesterol, 15 grams carbohydrates, 819 mg sodium, 5 grams fiber
From Your Garden Chili
5 med carrots, chopped
2 med white potatoes, diced
1 med onion, chopped
1 green or yellow bell pepper, chopped
Microwave these veggies on high for 5 minutes and then
place in soup pot. Add and in:
1 can vegetable broth
1 8-oz. can tomato sauce
2 cans no-salt added diced tomatoes
1 can garbanzo beans (rinsed and drained)
1 can black beans (rinsed and drained)
1 Tblsp chili powder
1 tsp prepared diced garlic
1 tsp cumin
Cover and simmer 20-25 minutes. Add:
1 med zucchini, diced
and simmer 5 more minutes.
Nutrition (per serving, based on 10): 156 calories, 1.5 grams fat,
no cholesterol, 30 grams carbohydrates, 8 grams protein,
402 mg sodium, 7.5 grams fiber
Thai Chicken Soup with Coconut
Dice 2 chicken breasts and sauté lightly in 1 Tblsp. oil. Add
1 15-oz cab unsweetened coconut milk
2 cups water
3 med. carrots, sliced thinly
1 rib celery, sliced thinly
1 Tblsp light soy sauce
2 tsp Thai seasoning
Salt and pepper to taste
Bring to a boil, then cover and simmer just until veggies are
tender. Stir in
Juice of 2 limes (about ΒΌ cup)
Serve immediately.
Nutrition (per serving, based on 4): 488 calories, 26 grams fat,
98 grams cholesterol, 9 grams carbohydrates,
24 grams protein, 1218 mg sodium, 1 gram fiber
Turkey Vegetable Soup
1 lb. ground turkey
1 med. onion, chopped
2 ribs celery, chopped
Sauté these in a Dutch oven with a little olive oil. When the turkey is no longer pink, add:
2 tsp. minced garlic
2 med. carrots, diced
2 cups frozen green beans
1 cup fresh mushrooms, sliced
1 apple, cored but not peeled, chopped
1 tomato, chopped
3 cups tomato juice
1 can low-sodium chicken broth
3 tsp. Worcestershire sauce
2 tsp. dried basil
2 tsp. dried oregano
Salt and pepper to taste
Simmer all ingredients on low about 1 hour or until vegetables are desired tenderness.
Nutrition (per 1 cup soup): 115 calories; 1 gram fat, 39 mg cholesterol, 10 grams carbohydrates, 16 grams protein, 3 grams fiber, 520 mg sodium
Healthy Salads
Summer Pea Salad
In 1-qt. saucepan, combine and boil for 5 minutes:
3/4 c. vinegar
1/4 c. oil
1 c. sugar OR 1/2 c. Splenda for Baking
Salt & pepper
Remove from heat and cool.
In a 3-qt. bowl, combine:
1 can French style green beans, drained
1 can white shoepeg corn, drained
1 can Le Sueur baby peas, drained
1 small jar pimentos, drained
1 diced green pepper
1 c. diced celery
Pour dressing over and refrigerate at least overnight.
Keeps for weeks.
Carrot Orange Slaw
4 c. shredded carrots
1 c. seedless green grapes, halved
1 tsp. grated orange zest
1 c. raisins, plumped 20 min in hot water
1 6-oz. container low-fat orange yogurt
Dash salt
Combine all ingredients and chill well.
May wish to reserve raisins until serving, as they will discolor slaw.
Best Ever Cranberry Relish
Combine in food processor until finely chopped:
1 pkg. fresh cranberries
2 whole oranges, quartered
2 apples, quartered and cored
Stir in:
2 c. chopped pecans (or as desired)
2 c. sugar or 1 c. Splenda
Chill. Keeps for weeks and freezes well.
Pea Pepper Penne Pasta Salad
6 oz. dry penne pasta, cooked, still warm
1/2 c. any vinaigrette dressing
Toss together.
Add:
1 red bell pepper, diced
1 green bell pepper, diced
1 c. frozen peas
1/2 c. chopped black olives
1/3 c. red onion, finely diced
1/2 c. chopped fresh dill leaves
1/4 c. chopped fresh flat-leaf parsley
Salt & fresh ground pepper to taste
Nutrition (per serving, based on 8): 160 calories, 9 grams fat, 24 grams carbohydrates, 7 grams protein, 3 grams fiber
Chicken 'n' Fruit Salad
Assorted greens, such as Romaine, spinach, and red lettuce
1-1/2 c. cold chicken breast, diced
1 c. diced celery
1/2 c. diced green pepper
1 apple, cored and diced
1/2 c. dried cranberries
1/2 c. toasted pecans, chopped
Toss ingredients together.
Dress with raspberry vinaigrette or other favorite dressing.
Shrimp Citrus Salad
Boil & chill 6-8 shrimp per person.
Using a knife, peel and coarsely chop 2 naval oranges
Dice 1 small green pepper
Drain 1 6-oz can pineapple tidbits, saving juice
Combine fruits with:
Assorted greens such as Romaine, spinach, and red lettuce
Dress with:
Reserved pineapple juice combined with 1/2 c. any vinaigrette
Plate greens & fruit. Arrange shrimp on each plate.
Bob & Marty's Chicken Salad
Chopped cooked chicken breast
Pineapple tidbits
Finely diced celery
Chopped hard-cooked eggs
Toasted pecans, chopped
Mayonnaise
Combine all ingredients. Chill.
Serve on lettuce accompanied by fresh grapes, bing cherries,
and apricots.
Sunny Pasta & Tomato Salad
Cook 6 oz. angel hair pasta, drain, and rinse w/ cool water
Combine 1 pint each yellow and red cherry or grape tomatoes
with 1 cup low-fat Italian dressing. Microwave 30 seconds.
Toss pasta and tomatoes with 2 Tblsp. grated Parmesan cheese and
1/2 c. shredded fresh basil leaves. Season with salt & pepper.
Serve at room temperature.
Crunchy Pea Salad
Combine 1 c. fat-free Ranch dressing with 1/2 c. light sour cream,
1/2 tsp dill weed, salt, & pepper.
Set aside.
Place in salad bowl:
1 16-oz pkg. frozen peas
1 c. chopped cauliflower
1 c. diced celery
1 c. slivered almonds
1/4 c. sliced green onions
Pour dressing over vegetables and toss to coat. Cover and chill.
