Cheeseburger Soup

I made a Cheeseburger Soup this week. It needs some work. Oh! Meant to put diced, cooked bacon in here and forgot!

Cheeseburger Soup
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.

Cheddar Cauliflower Chowder

Like Baked Potato Soup without the carbs!

caulisoup

Cheddar Cauliflower Chowder
14.5 oz can fat free chicken broth
2 c. water
1 c. diced cooked ham
1/2 small onion, chopped OR 1 teaspoon onion powder
½ c. sliced celery
Dash garlic powder
¼ tsp salt
½ tsp pepper
1 head cauliflower, chopped
1 c. skim milk
3-4 dashes hot sauce (or more or less)
1 c. shredded reduced fat cheddar cheese
2 tsp dried chives

Add all broth, water, ham, onion, celery, garlic powder, salt, pepper and cauliflower to large saucepan. Bring to a boil then reduce heat and simmer until cauliflower is tender. Mash cauliflower a little with potato masher. Add milk, hot sauce, cheese and chives. Stir cheese in well and serve.
Yield: 5 servings. Per serving= 155 Calories; 5g Fat (25.3% calories from fat); 19g Protein; 14g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 867mg Sodium.

Cream of Broccoli Soup

I really liked this soup. Perfect on a chilly night.

broccolisoup

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.

Southwest Cornbread

Delicious! Make this cornbread with your favorite southwest soup recipe.

swcornbread

Southwest Cornbread
8 oz corn muffin mix
1 TB extra virgin olive oil, butter flavor
4 oz diced roasted green chilies
1 egg
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.

Sausage & Black Bean Soup

Good soup. There are many things you could do to vary the recipe.

Sausage & Black Bean Soup
16 ounces cooked & drained pork sausage
2 (14.5 oz) cans fat-free chicken broth
15 oz black beans, canned
14 oz hominy, canned
4 oz pimientos
1/4 c. diced onion
dash garlic powder
1/2 tsp chili powder
1/2 tsp paprika

Combine all ingredients in 3 quart slow cooker. Cook on low 4 to 5 hours or on high for 2 to 2 ½ hours
Yield: 8 servings. Per serving (about 1 cup)= 303 Calories; 19g Fat (53.8% calories from fat); 19g Protein; 17g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 1211mg Sodium.

Curried Chicken and Vegetable Stew

I thought this was delicious!

Curried Chicken and Vegetable Stew
12 oz frozen boneless, skinless, chicken thighs
2 c. fat free chicken broth
12 oz frozen cauliflower
3 tsp curry powder
1/2 tsp crushed red pepper flakes
15 oz can garbanzo beans, drained
4 oz diced pimientos, undrained
3 TB diced onion
1 c. shredded carrots
dash salt
1 c. unsweetened coconut milk

Combine all ingredients, except coconut milk, in 3 quart slow cooker (wouldn’t hurt to use a 5 quart though). Cook on high 5 to 6 hours or on low 8-10 hours. Add coconut milk and serve.
Yield: 5 servings. Per serving (about 1 1/2 cups)=213 Calories; 5g Fat (17.2% calories from fat); 22g Protein; 27g Carbohydrate; 6g Dietary Fiber; 52mg Cholesterol; 634mg Sodium.

Jamaican Brown Stew Chicken

Yummy stew!

Jamaican Brown Stew Chicken
1lb boneless, skinless chicken thighs
1 lime or 1/4 cup lime juice
1 tsp onion powder
Dash garlic powder
2 TB hot chili sauce
1 tsp dried thyme
2 tbsp low sodium soy sauce
Cooking spray
1 c. shredded carrot
2 tsp cornstarch
1 1/2 cups unsweetened light coconut milk
1/4 tsp kosher salt

Combine lime juice, onion powder, garlic powder, chili sauce, thyme and soy sauce. Pour over chicken, cover and marinate at least one hour. Spray large saucepan with cooking spray. Cut chicken into small pieces and add to saucepan. Lightly brown the chicken on medium-high heat. When browned on all sides, pour the marinade over the chicken and add the carrots. Stir and cook over medium heat for 10 minutes. Mix cornstarch and coconut milk and add to stew, stirring constantly. Reduce heat to low and cook an additional 20 minutes or until tender, add salt to taste.
Yield: 3 servings. Per serving= 213 Calories; 8g Fat (30.7% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 115mg Cholesterol; 920mg Sodium.