Hubby went back for thirds! I think lentils are a great way to bulk up a dish without adding WW points. Good fiber.
Taco Lentil Soup
1 red bell pepper, diced
1/2 c. diced onion
1 jalapeno, seeded and diced
1 lb ground beef, 90% fat free
1 tsp garlic powder
1 c. lentils, rinsed
1 (14 oz) can diced tomatoes
10 oz can tomatoes with green chilies
14 oz can veggie broth
15 oz can black beans, rinsed and drained
2 TB chili powder
1 TB cumin
1 tsp dried oregano
1 tsp smoked paprika
1/2 tsp onion powder
1/2 tsp cayenne
salt, to taste
fresh ground black pepper, to taste
1 c. roasted corn
Spray a medium skillet with cooking spray. Over med-high heat cook peppers and onion. Add ground beef and garlic powder. Transfer to 5 quart slow cooker. Add remaining ingredients and water to desired thickness. Cook on low 7-8 hours.
Yield: 5 servings
This is delicious!
Spicy Butternut Soup
1/3 c. diced onion
1 lb lean ground beef
2 TB taco seasoning
Salt and pepper, to taste
4 c. diced butternut squash
½ c. diced red bell pepper
15 oz can tomato sauce
2 c. Enchilada sauce
(water, if needed)
Spray large sauce pan with cooking spray; add onion and ground beef. Cook until browned and add taco seasoning, salt and pepper. Combine and add butternut squash, bell pepper, tomato sauce and Enchilada sauce. Add water if you like a soupier soup.
Yield: 4 servings.
Hominy and Jalapeno Chicken Soup
1 1/2 c. diced roasted chicken
2 cans fat free chicken broth
2 TB diced tamed jalapeno
1 can hominy, drained
1 tsp chili powder
Combine all ingredients in 3 quart slow cooker and cook desired length of time. Everything is already cooked so you can heat through or let it simmer all day.
Yield: 4 servings. Per serving= 196 Calories; 5g Fat (21.1% calories from fat); 26g Protein; 17g Carbohydrate; 3g Dietary Fiber; 44mg Cholesterol; 678mg Sodium.
Sausage and Cabbage Stew
8 oz pork sausage, cooked and drained
2 c. shredded potatoes
4 c. shredded cabbage
14.5 oz can fat free chicken broth
1 c. water
Salt and black pepper to taste
Combine all ingredients in 3 quart slow cooker. Cook on high 3-4 hours.
Yield: 4 servings. Per serving = 377 Calories; 25g Fat (56.7% calories from fat); 16g Protein; 27g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 709mg Sodium
I made a Cheeseburger Soup this week. It needs some work. Oh! Meant to put diced, cooked bacon in here and forgot!
12 oz cooked ground beef
1 can stewed tomatoes
1 c. sliced celery
14.5 oz can fat free beef broth
2 c. shredded potatoes
1/4 c. sliced leeks
12 oz can fat free evaporated milk
1/2 c. reduced fat shredded cheese
Combine beef, tomatoes, broth, potatoes and leeks in 3 quart slow cooker. Cook on high 3 hours. Add evaporated milk and cheese and cook 1 more hour or so.
Yield: 5 servings. Per serving=356 Calories; 5g Fat (17.3% calories from fat); 21g Protein; 30g Carbohydrate; 2g Dietary Fiber; 29mg Cholesterol; 388mg Sodium.
I really liked this soup. Perfect on a chilly night.
Cream of Broccoli Soup
1 tablespoon extra virgin olive oil, butter flavor
1/3 c. sliced leek
1/4 teaspoon salt
1/2 teaspoon fresh ground black pepper
1/4 teaspoon ground coriander
4 cups chopped broccoli flowerets
1 (32 ounce) carton low-sodium chicken broth
3 oz light cream cheese
1 (12 fluid ounce) can fat-free evaporated milk
Add olive oil to large pot, and cook the leeks over medium heat until soft and translucent, about 5 minutes. Stir in salt, pepper, and coriander. Cook the broccoli with the leeks until the broccoli is bright green, about 5 more minutes. Pour in the chicken stock, bring the soup to a boil, cover, then simmer until the broccoli is very tender, 10 to 15 minutes. Add cream cheese and stir until it’s melted into soup. Remove from heat, and mix in the condensed milk. Serve hot.
Yield: 5 servings. Per serving (over 1 cup)= 162 Calories; 8g Fat (35.7% calories from fat); 17g Protein; 15g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 330mg Sodium.
Delicious! Make this cornbread with your favorite southwest soup recipe.
8 oz corn muffin mix
1 TB extra virgin olive oil, butter flavor
4 oz diced roasted green chilies
1 egg white
1 tsp taco seasoning
8.75 oz can corn, drained
2 oz diced pimientos, undrained
Preheat oven to 400 degrees. Combine all ingredients in medium bowl. Pour in 8×8 pan sprayed with cooking spray. Bake 25 – 30 min. or until golden brown.
Yield: 9 servings. Per serving= 140 Calories; 5g Fat (33.1% calories from fat); 3g Protein; 20g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 294mg Sodium.