| Soups |
| 0 Stars Mushroom Soup Source of Recipe Unknown List of Ingredients 2 cans fat-free beef broth 12-16 oz. sliced fresh mushrooms 6 green onions, sliced (white and green parts) Saute mushrooms in a suacepan sprayed with nonstick cooking spray. (Butter- or olive oil-flavored varities are fine.) Pour broth over mushrooms and heat through. Ladle into bowls and garnish with sliced |
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| Baked Potato Soup Source of Recipe Unknown List of Ingredients 1 TBSP butter 1 large sweet onion (for 1 cup chopped) 2 (14.5 oz ) cans fat free chicken broth 6 (about 10 oz each) baking potatoes, BAKED 1 cup fat free milk 1 /2 cup fat free sour cream 1 /4 tsp. Salt or to taste 1/8 tsp. Black pepper Real Bacon Bits, to taste (optional) Shredded Cheese, to taste (optional) Melt the butter over medium heat in a 4 1 /2 quart dutch oven or soup pot. Add chopped onion. Raise the heat to medium high and cook for 2 minutes until the onion begins to soften. Meanwhile, cut the baked potatoes in half. Add the broth to the soup pot, raise the heat to high and bring it to a boil. When the soup boils, reduce the heat to medium. Meanwhile, scoop the insides of the baked potatoes within 1 /4 inch of the sides into a 2 quart or larger bowl. (You will have about 3 cups of potato.) Reserve the skins for another use. Using 2 knives, cut the potatoes into bite sized pieces. Add the potato to the pot. Add the milk and sour cream. Stir well. Do not let the soup boil once the milk is added. Reduce the heat if necessary. Add the salt and pepper. Cook 3 to 5 minutes more or until heated through. Serve at once. Garnish with optional bacon bits and cheese, if desired. Serves 4, 5 Stars per serving Per serving (WITHOUT bacon bits or cheese): Cal 219 Fat 7g Sat fat 5g Chol 25g Prot 11g Carb 27g Fiber 2g Sod 385mg |
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| Bean Soup Source of Recipe Unknown List of Ingredients 2 cans Black Beans 1 can Ranch Style Pinto Beans 1 Can Rotel diced tomatoes chopped onion chopped green or red pepper or both sliced baby carrots Put it all in a pot and simmer until warm. 1 cup = 2 Stars |
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| Cheese Tortellini Soup List of Ingredients 3C. Beef Stock 1C. Frozen Cheese Tortellini 1C. Frozen peas (or peas & carrots) 2 Tbs. Chopped tomatos (or salsa) 3/4 Tsp. Dried basil 1/4 Tsp. Dried oregano Combine all ingredients. cover and bring to a boil, then reduce heat. Simmer 5-6 minutes or until tortelllini are tender. Makes 2 servings at 2 Stars each 107 Cal, 1.6g Fat, 1.7g Fiber, 11mg Chol., 129mg Sodium |
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| Chicken Enchillada Soup List of Ingredients 2 tbsps vegetable oil 2 tbsps chicken base 1 1/2 c diced onion 4 ozs chopped green chiles 1 tsp ground cumin 2 tsps chili powder 1 tsp minced garlic 1/4 tsp cayenne pepper 1 c masa harina 8 c water -- divided 1 c crushed tomatoes 4 ozs Velveeta Light -- cut in small cube 22 ozs boned and skinned chicken breast halves -- cooked and cubed *** 19 ozs canned black beans, Progresso In large pot, place oil, chicken base, onion, chiles, and spices. Saute until onions are soft and clear, about 5 minutes. In another container, combine masa harina with 2 cups water. Stir until all lumps dissolve. Add to sauteed onions, bring to boil. Once mixture starts to bubble, continue cooking 2-3 minutes, stirring constantly. This will eliminate any raw taste from masa harina. Add remaining 6 cups water to pot. Add tomatoes; let mixture return to boil stirring occasionally. Add cheese to soup. Cook stirring occasionally, until cheese melts. Add chicken; heat through. Serving Size : 8 at 5 Stars per serving Per serving: 293 Calories; 8g Fat (25% calories from fat); 26g Protein; 28g Carbohydrate; 52mg Cholesterol; 1215mg Sodium |
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| Chicken Fiesta Soup List of Ingredients Swanson 99% Fat Free Chicken Broth (large paper package) 2 cans of corn 1 can Ro-Tel Tomatoes and Green Chilies 1 can Ranch-Style Beans 1 can diced tomatoes 1 small can green chilies 2 Knorr Chicken Bouillon cubes 1/2 of a 1lb package of Lite Velveeta 10 oz. can white chicken in broth (97% fat free) Place all ingredients, except cheese, in a large soup pot or crockpot. When mixture is nice and hot add the velveeta cut into cubes. Stir until cheese is melted. Serve in large bowls. 2 cups per serving and it equals 2 Stars |
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| Cream of Vegetable Soup List of Ingredients 2/3 cup sliced carrot 1/2 cup diced onion 2 cloves garlic -- minced 3 cups fat-free chicken broth -- or vegetable broth 2 cups cabbage -- green, shredded 1/2 cup green beans -- frozen 1 tablespoon tomato paste 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1 teaspoon Old Bay seasoning 1/4 teaspoon salt -- optional 1/2 cup zucchini -- diced 1/2 cup evaporated skim milk Spray a Dutch oven with cooking spray (like PAM), saut'e carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked puree, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately Makes 4, 1 cup servings at 1/2 of a point each Per serving Stars : 0.5 Calories...75....Fat...0.3 g...Carbs...13.4 g, Sodium...605mg...Fiber...2.6 |
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| Easy Black Bean Soup List of Ingredients 2 (15-ounce) cans no-salt-added black beans, undrained 1/2 cup bottled salsa 1 tablespoon chili powder 1 (16-ounce) can fat-free, less-sodium chicken broth 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese 5 tablespoons low-fat sour cream 5 tablespoons minced green onions 2 1/2 tablespoons chopped fresh cilantro Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.Serving size 1 cup at 4 Stars per cup |
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| Egg Drop Soup List of Ingredients 2- 15 oz. cans- chichen broth 1 t. soy sauce 1T corn starch 2 egg whites or 1 whole egg In a pan boil broth & soy sauce. When hot slowly add cornstarch. Slightly whip egg white and drizzle into soup. Simmer about 2 minutes. Makes 4 servings 1 serving = 1 cup, 1 Stars per serving |
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| Fiesta Chicken Soup List of Ingredients 2 Weight Watchers Smart Ones Fiesta Chicken dinners 1 can Lowfat or no fat refried beans 1 can Mexican flavored tomatoes (0 points) 1 can low or fat-free chicken broth (0 points) Combine everything in a soup pot, heat on low/medium heat, stir occasionally until hot. Serve Total points for the pot I made = 15 points Makes 4 - 1 1/2 cup servings 4 points each or 6 - 1 cup servings 2.5 points each. |
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| Healthy Exchanges Tortilla Soup Source of Recipe Healthy Exchanges List of Ingredients 3 (6-inch) corn tortillas, cut into 1/4 inch strips 1/2 cup finely chopped onion 2 cups (one 16-ounce can) Healthy Request Chicken Broth 1 cup water 1 cup peeled and diced tomato 1 teaspoon chili seasoning 1/2 teaspoon dried minced garlic 1/8 teaspoon black pepper 2 cups (10 ounces) diced cooked chicken breast 1 tablespoon lime juice In a large skillet sprayed with butter-flavored cooking spray, saut� tortilla strips for 5 minutes or until crisp. Place strips on a paper towel while preparing soup. In a large saucepan sprayed with butter-flavored spray, saut� onion for 5 minutes. Stir in chicken broth, water, tomato, chili seasoning, garlic, and black pepper. Add chicken. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes, stirring occasionally. Remove from heat and stir in lime juice and tortilla strips. Serve at once. Serves 4 (1 1/4 cup)- Each serving equals: HE: 2 1/2 Pr, 3/4 Br, 3/4 Ve, 8 OC 171 Calories, 3 gm Fa, 25 gm Pr, 11 gm Ca, 321 mg So, 43 mg Cl, 2 gm Fi DIABETIC: 2 1/2 Mt, 1 Ve, 1/2 St 4 Stars per serving |
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| Hot and Sour Soup List of Ingredients 4 cup chicken broth 2 Tbsp rice vinegar 2 tsp Asian hot sauce, or chili paste to taste 1 Tbsp soy sauce 2 cup shiitake mushrooms, sliced 1/3 cup bamboo shoots, sliced 9 oz firm tofu, about 1 cup, diced 1 Tbsp cornstarch, mixed with 2 tbsp water 2 medium scallion(s), sliced In a soup pot, stir together broth, vinegar, hot sauce, soy sauce, mushrooms, bamboo shoots and tofu. Bring to a simmer and cook for 5 minutes. Stir in cornstarch and simmer 2 minutes. Serve, sprinkling each bowl with sliced scallions. Yields 1 1/2 cups per serving Serves | 4 Stars per serving | 2 |
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| Italian Garden Soup List of Ingredients 1 14 oz can Del Monte Italian beans drained 1 14 oz can Del Monte zucchini with italian sauce 1 14 oz can peas and carrots 1 14 oz can Del Monte diced tomatoes with basil, garlic, and oregano 1 14oz can chicken or beef broth Combine all ingredients in large pot. Bring to a boil, reduce heat and simmer 3 minutes. Season to taste with salt and pepper. 1Star per 1 cup serving |
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| Kashi Soup List of Ingredients 2/3 cup lentils 2/3 cup split peas 2/3 cup Kashi Pilaf, uncooked 1 garlic clove, peeled and minced 1 small onion, chopped 1 stalk celery, chopped 1 carrot, peeled and chopped 3 cups chicken or vegetable broth 3 1/2 cups water 1 teaspoon paprika 1 teaspoon salt 1/2 teaspoon black pepper pinch of dried thyme Wash the lentils, split peas, and Kashi Pilaf in cold running water and drain. Put them in a 4-quart saucepan. Add all other ingredients to the saucepan and cook, covered over moderately low heat for 1 hour, stirring occasionally, or until lentils, split peas and Kashi are soft. Serves 10 at 3 Stars per serving Calories 140 Fat cal 10 Total fat 1.5g Saturated fat 0g Cholesterol 0mg Sodium 250mg Total carb 25g Fiber 8g Sugars 2g Protein 8g |
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| Low Point Taco Soup List of Ingredients 3 Cans - Fat Free chicken broth 1 Can - Stagg's Ranchero Chili (98% Fat-Free) 1 Can - S&W Black Beans, Drained 1 Can - Mexican Style Tomatoes, Crushed 2 Tbls - Taco Seasoning 1/2 - Onion 1 each - Yellow Squash, Sliced 1 each - Zucchini, Sliced Saute veggies in a non-stick pan with cooking spray. When veggies are browned and onion translucent, add remaining ingredients. Heat thoroughly. SERVING SIZE = 2 CUPS at 1.5 Stars per serving |
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| Oriental Vegetable Soup List of Ingredients 3 cups chicken broth 1 tsp soy sauce 2 tbsp sliced scallions 3/4 cup frozen sugar snap peas 2/3 cup fresh bean sprouts 3/4 cup sliced fresh mushrooms 1/4 tsp dried ginger 1 cup cooked fine noodles Combine the chicken broth, soy sauce, scallions, and sugar snap peas in a large saucepan. Bring to a boil. Reduce heat, cover, and simmer for an additional five minutes. Add the bean sprouts, mushrooms, and ginger; simmer for five more minutes. Add the cooked noodles and heat for 2-3 minutes. Serve hot. (For 0 POINT soup, do not add the noodles) SERVING SIZE: About 2 cups each Stars: 1 |
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| Roasted Tomato Soup List of Ingredients 1 1/2 tsp. olive oil 3 lbs. ripe tomatoes, cored, seeded and halved 2 red onions, chopped 1 clove garlic, minced 3 cups nonfat chicken broth 3 Tbsp. chopped fresh basil salt and fresh ground black pepper to taste Preheat broiler. Spray a baking sheet with nonstick cooking spray and place tomatoes on it, cut side down. Broil for 10 to 12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat oil over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with salt and pepper. Serves 6 at 1 Star per serving |
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| Spaghetti Soup List of Ingredients 2 tsp olive oil 2 cloves garlic, crushed 14 1/2 oz (410g) canned whole, peeled tomatoes, chopped 1 tbsp tomato paste 1/2 tsp dried basil 1/2 tsp dried oregano 4 cups water 1 vegetable bouillon cube 5 1/2 oz (160g) uncooked thin spaghetti Heat the oil in a large saucepan and saute the garlic for 1 minute. Add the tomatoes, tomato paste, basil and oregano and bring to a boil. Add the water and bouillon cube, and bring to a boil. Break the spaghetti into short pieces, add them to the soup and simmer for 15 minutes or until the pasta is tender. Garnish with homemade croutons if desired. Makes 4 servings at 3.5 Stars each Per serving: Calories 193.6, Protein 6.2g, Fat 2.9g, Saturated Fat 0.4g, Carbohydrate 34g, Fiber 2.1g, Cholesterol 0mg, Iron 2.4mg, Sodium 447.6mg, Calcium 33.9mg |
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| Taco Soup List of Ingredients 1 lb lean ground beef 1 large onion, chopped 2 or 3 cans (15 oz) chili beans, undrained 1 can (15 oz) whole kernel corn, undrained 1 can (15 oz) tomato sauce 1 1/2 c. water 1 can (4.5 oz) chopped green chiles 1 package taco seasoning 1 package Ranch dressing mix Cook beef with onion, drain and rinse with hot water. Return to pan and stir in the rest of the ingredients. Bring to a boil and reduce heat. Simmer 15 minutes. 1 cup = 4 Stars |
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| Tomatoe Basil Soup List of Ingredients 1-1/4 lbs. canned tomatoes, with juice 1/2 cup brown rice, uncooked 2/3 cup celery, chopped 2/3 cup onion, chopped 2 Tbs. tomato paste 2 cloves garlic, chopped 2 tsp. sugar 2-2/3 cups chicken stock or water 2 Tbs. plus 2 tsp. fresh basil, chopped or 1 tsp. dried Instructions: Place all ingredients, except basil (if using dried, add now), in a nonreactive pot over medium high heat. Season with salt and pepper to taste. Bring mixture to a boil, stirring constantly, breaking up tomatoes with edge of spoon. Reduce heat to low, cover and simmer about 30 minutes or until rice is tender. Stir in fresh basil and serve. Servings 4 3.5 Stars per serving Nutrition information: calories 168, fat 1.9g, 10% calories from fat, cholesterol 0mg, protein 7.3g, carbohydrates 31.7g, fiber 3.3g, sugar 7.7g, sodium 813mg |
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| Tomato Soup List of Ingredients 1 15 oz can Italian Recipe Delmonte TOMATOES (0) Stars 1-3 Tbls minced BASIL OR OREGANO (0) Stars Combine ingredients in a blender and process until smooth. Heat in a saucepan. 2 servings at 0 Stars per serving |
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| Vegetable Soup Source of Recipe Del Monte List of Ingredients Ingredients 1 can (14.5 oz) Del Monte Fresh Cut Whole New potatoes, drained & cubed 1 can (14.5 oz) Del Monte Fresh Cut Sliced Carrots, drained 1 can (14.5 oz) Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce 1 can (14.5 oz Del Monte Fresh Cut Diced tomatoes with Basil, Garlic & Oregano 1 can (14 oz) chicken or beef broth Combine all ingredients in large pot. Bring to a boil; then reduce heat and simmer 3 minutes. Season to taste with salt and pepper. Stars: 3 for the WHOLE POT! |