| Cheese and Vegetable Chowder recipe added 01/15/2003 sent in by Jan Serves: 4 (1 1/2 cups) at 3 stars per serving 2 cups (one 16 ounce can) Campbell's Healthy Request Chicken Broth 1 cup sliced carrots 1/2 up chopped celery 1/2 cup chopped onion 2 cups skim milk 3 tablespoons flour 1 scant cup (3 3/4 ounces) Krafts reduced-fat cheddar cheese 1 teaspoon dried parsley flakes 1/2 teaspoon black pepper In a medium saucepan, combine broth, carrots, celery, and onion. Bring mixture to a boil. Reduce heat and simmer until vegetables are tender. In a covered jar, combine milk and flour. Shake well. Pour into broth mixture. Add Cheddar Cheese, parsley flakes, and black pepper. Continue cooking until thick and bubbly, stirring often. 160 Calories, 4 gm fat, 14 gm protein, 528 mg Sodium, 2 Fiber Creamy Tomatoe and Rice Soup Recipe added 01-15-2003 Serves 4 (1 1/2 cups) at 4 stars per serving 4 cups (two 16 ounce cans) canned tomatoes with juice 1 3/4 cup (one 14 1/2 ounce can) canned beef broth 1/4 cup water 1 cup Carnation nonfat dry milk powder 2 cups cooked rice 1/2 teaspoon black pepper 1 teaspoon dried parsley flakes Place tomatoes in blender container. Process on CHOP for 10 seconds. In a large saucepan, combine beef broth, water and dry milk powder. Mix well using a wire whisk. Stir in chopped tomatoes, rice, black pepper, and parsley flakes. Cook over medium heat until heated through. Hint: 1 1/3 cups dry rice usually make 2 cups cooked. 202 Calories, 1 gm fat, 12 gm protein, 862 mg Sodium, 2 Fibre TGIF, Jan Soup Basic Vegetable Serves 8 (1 1/2 cups) 4 cups (two 16 ounce cans) canned tomatoes with juice 3 1/2 cups (two 14 1/2 ounce cans) canned beef broth 4 cups coarsely chopped cabbage 2 cups chopped celery 2 cups chapped carrots 1 cup chopped onion 2 tablespoon Sprinkle Sweet or Sugar Twin Blend tomatoes in blender on CHOP for 10 seconds. In a large saucepan, combine blended tomatoes and beef broth. Add cabbage, celery, carrots, onion, lemon juice, and sugar twin. Lower heat, Cover and simmer 2 hours. Hint: The lemon juice helps your system digest all those nutritious vegetables. 61 calories, 1 gm fat, 3 gm protein, 11gm carb, 613 mg Sod. Spicy Bean Soup Recipe added 01/13/2003 12 servings = 3 stars 1 Can Pinto Beans 1 Can Northern Beans 1 Can Chili Beans 1 Can Black Beans 2 Cans Chopped Tomatoes 1 Pkg Taco Seasoning Mix 1 Pkg Dry Ranch Dressing Mix 1/2 LB lean ground beef or turkey Brown ground beef or turkey, drain. Add all can ingredients and packages of taco seasoning and dry ranch dressing mix. Bring to a boil, reduce heat and simmer for about 15 minutes Fennel, Leek, and Potato Soup recipe added 01-11-2003 2 cups chopped fennel bulb (about 2 small) 2 cups thinly sliced leek (about 2 large) 2 cups cubed, peeled baking potato 1 1/4 cups water 1/2 teaspoon salt 1/4 teaspoon fennel seeds 1/8 teaspoon black pepper 2 (14 oz) cans chicken broth Heat a non-stick skillet over medium high heat. Add fennel bulb and leeks and saute 4 minutes. Add potatoes and remining ingredients, bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender. Place half od the soup in a blender or a food processor and process until smooth. Pour soup puree into a bowl and set aside. Process remaining soup until smooth. Return soup to the pan and simmer for five minutes or until slightly thickened. Makes 7 cups. Points total: 4 (for 2 cups of potato) ???***I got this recipe from Cooking Light. It's good. It looks like gravy after you puree it... But it's good. I;ve always wanted to try fennel and leeks so this was the perfect recipe! Katie V. I made this yesterday and it is really tasty! I figured it is 3-3.5 stars for 1-1/2 cups of soup, serving about 8 people. Split Pea Soup Recipe By : Bread and Roses Cafe submitted by Sarah Beth 12-01-2002 3 stars Per Serving 1 cup split peas -- previously dried 2 bay leaves 1/2 teaspoon thyme 10 cups water 5 chicken or vegetable bouillion cubes 3 carrots -- cut in chunks 3 medium sweet potatoes -- cut in chunks 1 tablespoon olive oil 2 onions -- chopped 1 stalk celery -- sliced 2 garlic cloves -- diced salt -- to taste pepper -- to taste 1 pinch marjoram 2 tablespoons chopped parsley In large pot, combine split peas, bay leaves, and water and bouillion. Bring to boil, skim foam, add thyme, cover and simmer 30 minutes. Add carrots and sweet potatoes and continue to cook until tender about 20 minutes longer. Remove bay leaves. In a separate pan, heat oil until hot and add onions. Saute until softened, about 3 minutes. Add celery and minced garlic and saute until softened. Add contents of pan to soup pot. Stir in marjoram and season to taste with salt and pepper. Simmer 5 minutes longer to blend flavours. Garnish with parsley. Weight Watchers Best Cabbage Soup Recipe added 11-30-2002 2 cup shredded cabbage 1 cup chopped leeks 1/2 cup diced carrots 1/2 cup diced celery 2 tsp margarine 2 cloves garlic, crushed 4 cup water salt and pepper to taste 2 packets Herb, beef or vegetable bouillon Saute cabbage, leeks, carrots, celery and garlic in margarine until vegetables are tender. Add water and bouillon. Simmer until heated. Makes 4 servings 0 stars per serving Chicken-Tomato Chowder submitted by Mia 11-30-2002 Makes 4 Servings 4 teaspoons Olive Oil 2 carrots, thinly sliced 6 scallions, chopped 2 celery stalks, chopped 2 garlic cloves, minced One 14 1/2- ounce can crushed tomatoes 2 cups low-sodium chicken broth 2 medium all purpose potatoes, peeled and cubed 1/2 teaspoon dried marjoram 1/4 teaspoon dried oregano 1/4 teaspoon freshly ground pepper 1/2 pound skinless boneless chicken breast, cubed 1/2 cup canned cannellini beans, rinsed and drained> 2 tablespoons chopped parsley 1) In a medium saucepan, heat 2 teaspoons of the oil. Saut� the carrots, scallions, celery and garlic until softened, 5-7 minutes. Stir in the tomatoes and broth; bring to a boil, then stir in the potatoes, marjoram, oregano and pepper. Reduce the heat and simmer, covered, until the potatoes are tender, 15-20 minutes. 2) Meanwhile, in a medium nonstick skillet, heat the remaining 2 teaspoons of the oil. Saut� the chicken until cooked through, 6-8 minutes. Stir into the chowder; stir in the beans and parsley. Simmer until heated through, about 5 minutes. Per Serving: 277 Calories, 7g Total Fat, 1g Saturated fat, 41mgCholesterol, 314 mg Sodium, 32g Total Carbohydrate, 5g Dietary Fiber, 24g Protein, 98mg Calcium.Points Per Serving-5 Beef Stew sent in by Milissa 11-30-2002 Makes 4 Servings 4 teaspoons olive oil 1 tablespoon minced onion 1 tablespoon minced carrot 1 tablespoon minced celery 1 pound beef round, cut into 1 �" cubes 1 cup chopped canned plum tomatoes, with juice � cup dry red wine 1 teaspoon minced fresh thyme, or � teaspoon dried leaves 1 bay leaf Salt and freshly ground pepper to taste 8 frozen pearl onions 2 carrots, peeled and cut into 1" chunks 4 medium potatoes, peeled and cut into 1" cubes 1 cup thawed frozen peas 1 tablespoon minced flat-leaf parsley 1 tablespoon minced mint 1) In a medium nonstick Dutch oven or heavy saucepan, heat the oil. Saut� the minced onion, carrot, and celery, unit translucent, 5-6 minutes. Add the beef and saut� until browned, about 5 minutes. Add the tomatoes, wine, thyme, bay leaf, salt and pepper; bring to a boil. Reduce the heat and simmer gently, partially covered, stirring occasionally, about 45 minutes. 2) Add the pearl onions, carrots, potatoes and 1-cup hot water. Cook, covered, 40 minutes 3) Stir in the peas; cook 4 minutes, then add the parsley and mint and cook 1 minute longer. Discard the bay leaf Per serving: 356 Calories, 8g Total Fat, 2g Saturated Fat, 51mg, Cholesterol, 511mg Sodium, 41g Total Carbohydrate, 7g Dietary Fiber, 25g Protein, 75mg Calcium. Stars per serving: 6 Creamy Sweet Potatoe Soup Recipe submitted by Marsha 11-30-2002 Prep Time | 10 min. Cook Time | 60 min. Level of Difficulty | Easy soups | Warm up when the temperatures start to drop with our hearty sweet potato soup. Ingredients 2 large sweet potato(es) 1 1/2 cup(s) chicken broth 1 tbsp reduced-calorie margarine 1 tbsp all-purpose flour 1/4 tsp ground ginger 1 cup(s) fat-free evaporated milk 1 tbsp chopped pecans Instructions Preheat oven to 400�F. Bake sweet potatoes for 45 minutes; remove from oven and allow to cool. When cool, remove and discard skin; chop. Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process until smooth, about 1 minute, and set aside. Melt margarine in a medium-size saucepan; stir in flour and ginger. Add milk; cook, stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then sir in sweet potato mixture and remaining broth. Cook, stirring, until heated through, about 5 minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields about 1 cup per serving. Serves 4 at 4 stars per serving Heres a recipe I got from my leader. Its pretty good. I like to add tomato sauce or paste and lots of crazy spices! Lentil Soup � star per serving 6 oz. dry lentils, rinsed 4 oz. uncooked, brown rice 10 cups water 4 chicken bouillon cubes 1 can (28 oz.) tomatoes, chopped with juice � teas. oregano 1 clove garlic, minced 5 carrots, sliced 3 medium celery ribs, chopped 1 medium onion, chopped Combine all ingredients in a large saucepan. Simmer 1 � to 2 hours. Add more water if needed! Yield: sixteen � cup servings at � star each Katie V. Here's one I make every Sunday: 3 cups = 1 star! Saute onion and garlic in a huge stock pot Add mushrooms, cook until done Add 1 qt low sodium broth, 1 quart of water Add 1 large can crushed tomatoes Add 2 bags of coleslaw mix Add spices you like (I love chili powder) Cook x 30 minutes Add 2 bags baby spinach last 5 minutes. This should be almost like a vegetable stew. Add water to the top if you need. Add 8 oz. Velveeta light cheese. Cook until melted. Thicken if you like with corn starch (mix with cold water, add to boiling soup) The only points are in the cheese. It is delicious and very filling. Enjoy!Jessica H Baked Potato Soup (Grandma Jo's Soup Kettle cookbooklet) 1/4 cup chopped onion 1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup 1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk 2 full cups (12 ounces) diced, unpeeled baked russet potatoes 1/4 cup Hormel Bacon Bits 3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese 1/4 cup chopped onion In a large saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Add mushroom soup, evaporated skim milk, potatoes, and bacon bits. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. Stir in Cheddar cheese and green onion. Continue simmering for 5 minutes or until cheese melts, stirring often. Serves 4 (1 cup) - Each serving equals: HE: 1 Protein, 3/4 Skim Milk, 3/4 Bread, 1/4 Vegetable, 3/4 Slider, 6 Optional Calories 263 Calories, 7 gm Fat, 18 gm Protein, 32gm Carbohydrate, 843 mg Sodium, 477 mg Calcium, 1 gm Fiber DIABETIC: 1 Meat, 1 Skim Milk, 1 Starch 5 stars per serving CHICKEN NOODLE SOUP BY MARY KAY Slow cook 2 - 3 chicken breast in slow cooker or crockpot while you're at work. When you get home throwing the soup together is easy. All you need is: 1 Large Can Swanson Chicken Broth 1 Package of Frozen Mixed Veggies Approx. 1/2 bag of noodles (or less) Dice up cooked chicken Bring Chicken broth to boil in large soup pan. Add chicken, frozen veggies and noodles. Salt to taste. (You can also dice up a little onion for some added flavor and put in -- my family turns their noses up when I use real onions, so I fake them out and use onion powder for some added flavor). Cook till noodles are tender. (about 15 minutes). Summertime Gazpacho 2 to 3 cups tomato juice (depending on how thick you want it) 3 large, very ripe tomatoes, peeled and seeded OR 2 (14-oz.) cans diced tomatoes with liquid 1 large or 2 small cucumbers, peeled and seeded 1 green pepper 1 medium clove garlic (optional) 1/2 small onion 3 stalks celery 2 tablespoons red wine vinegar 1 talbespoon Worchestershire sauce (optional) 1/2 teaspoons salt (or to taste) 1/4 teaspoon pepper 2 drops Tabasco sauce Sour cream, cucumber slices, minced parsley (for garnish) Cut all vegetables into 1" pieces; chop in food processor or blender using the tomato juice to help process (may have to do this in a couple of batches.) Keep vegetables coarse; do not puree. Add red wine vinegar, Worchestershire sauce, salt, pepper, and Tobasco sauce to taste. Can add juice of half a lemon or lime, if desired, and dashes of dried herbs such as tarragon, basil and cumin. Chill until very cold. Serve topped with a dollop of sour cream and slices of cucuber on the side. Yield: 6 to 8 servings 0 stars per servings (but don't forget to count the sour cream, if you add that) |