Healthy Living Favorite Soup Recipes!

Hello!

Here is a collection of our favorite soup, chili, stew and chowder recipes!

 

Enjoy! Feel free to add your own!

Chicken Tortilla Soup

I do not add the cilantro and usually skip making the tortillas and just used healthy baked Prepackaged ones. I also add about 2 cups of fresh or frozen corn about 5 minutes before serving to keep it crisp tender. I serve with sour cream and grated cheese on the side.

I usually double this recipe!
Enjoy,
~Muril~

4 (6-inch) corn tortillas
1/2 cup onion, chopped
3 boneless, skinless chicken breast halves(about 12 oz.)
1 garlic clove, pressed
1/4 tsp. chili powder
1/4 tsp. ground cumin
2 cans (14 1/2 oz. each) chicken broth
1 can (14 1/2 oz.)diced tomatoes, undrained
1 can (4 oz.) chopped green chilies, undrained
1 tsp. fresh cilantro, snipped
2 oz. reduced-fat cheddar cheese, (1/2cup)
4 thick slices fresh lime(optional)

1. Preheat oven to 400 degrees. Cut tortillas into 1/2 inch strips. Place on baking sheet. Bake 7-8 minutes until crisp.

2. Chop onion. Cut chicken into 1/2 inch peices. Heat large skillet(med. high heat), spray with veggie oil spray or lightly oil. Add chicken, cook and stir 3 minutes. Add onion, garlic, chili powder and cumin. Cook and stir 2 minutes. Stir in broth, tomatoes and chilies. Bring to a boil. Reduce heat and simmer 10 minutes.

3. Snip cilantro. Divide tortilla strips among 4 bowls. Ladle soup over tortillas. Shred cheese over top. Sprinkle soup with cilantro. Garnish each bowl with lime slice, if desired.

Yield 4 servings.

Calories 290 (per 1 & 1/2 cup)
Fat 9g
Fiber 2g

Chicken Soup and Homemade Noodles

3 lbs. chicken pieces (I use boneless skinless breasts or thighs)
10 cups water ( I use 4 cans of chicken broth and enough water to make 10 cups total).
(If you choose to use only water, add 2 chicken bouillon cubes or instant bouillon.)
1/2 cup chopped onion
1 cup sliced celery
1 cup carrots (sliced thin)
1/2 tsp. pepper
Salt(at end, if needed)

1 recipe noodles (recipe above)
or 2 cups wide egg noodles

In 5 qt. dutch oven, combine chicken and water(and broth). Bring to a boil. Reduce heat: cover and simmer 15 minutes. Skim off any scum that rises to the surface. Add bouillon cubes(if using only water),chopped onion, and pepper. Simmer covered an additional 35 to 45 minutes until chicken is tender. Remove chicken from broth. Remove chicken from bones(if using bone in chicken), cut into bite size pieces. Skim fat from broth. Return chicken to broth. Stir in celery and carrots. Bring to a boil. Reduce heat; cover and simmer 15 minutes until carrots are crisp tender. Taste and add salt, if desired. Bring to boil. Drop noodles into soup. After soup returns to a boil, cook uncovered for 5 to 10 minutes until noodles are tender, stirring occasionally.

7 (1 1/2 cup) servings.

We love this soup on cold winter days, it is the ultimate comfort food. You can add more celery and carrots if you wish for a chunkier soup. It tastes great. Our boys love it and expect the homemade noodles with it of course.:) We usually have some hot crusty bread and a salad with this soup.

I tweaked this recipe from one in a Pillsbury Hearty Soups and Bread cookbook dated 1985. We have been having it every winter since.

Enjoy,
~Muril~

Noodles

1 cup all purpose or unbleached flour
1/4 tsp. salt
1 to 2 Tablespoons water
1/2 tsp. oil
1 egg beaten


Lightly spoon flour into measuring cup: level off. In small bowl, combine flour and salt: blend well. Make a well in the center: add water, oil and egg. Gradually work flour into liquid to form dough. On floured surface, knead until dough is smooth, about 2 to 3 minutes. Wrap dough in a plastic bag: let rest at room temperature 1 hr.

On floured surface, roll dough out as thin as possible into rectangle. Starting at shortest side, loosely fold dough over into thirds. Cut into 1/4 inch slices. Unfold slices: cut on fold lines. Drop noodles into boiling soup. After soup returns to boil, cook uncovered for 5 to 10 minutes, stirring occasionally. yeild: 3 cups of noodles. You can also cook this in chicken broth as a side dish if desired.

(Ours boys love these in our homemade chicken noodle soup. It is a great comfort food. I can't wait to fix it this fall and winter.:)
Enjoy,
~Muril~

This has been reviewed and recommended by our Lovely Jolene! :)

* Exported from MasterCook *

Lemony Turkey Rice Soup

Recipe By :
Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups chicken broth -- divided
1 (10-3/4-ounce) can condensed cream of chicken soup -- undiluted
2 cups cooked rice
2 cups turkey breast, boneless and skinless -- cooked and diced
1/4 teaspoon pepper
2 tablespoons cornstarch
1/4 to 1/3 cup lemon juice
1/4 to 1/2 cup minced fresh cilantro or parsley

In a large saucepan, combine 5-1/2 cups of broth, soup, rice, turkey and pepper. Bring to a boil; boil for 3 minutes. In a small bowl, combine cornstarch and remaining broth until smooth. Gradually stir into hot soup. Cook and stir for 1-2 minutes or until thickened and heated through. Remove from the heat; stir in lemon juice and cilantro.

Source:
"Taste of Home's Holiday & Celebrations Cookbook 2002"
Yield: "2 quarts"

NOTES : 4 PPS with boneless skinless turkey OR chicken breast

0 Point Garden Vegetable Soup (Kathyf1)

2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

In a large saucepan sprayed with nonstick cooking spray, saute carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3-4 minutes. Enjoy!!

Here's my Chili recipe...it's so beyond basic...I don't like lots of chunks in my food, so I keep it simple, but it's yummy and filling!! (JVCR - Jen)

1lb ground beef cooked and drained
2 cans tomato sauce
2 cans Mrs Grimes Chili Beans
Chili powder to taste

Mix all together in a soup pot and simmer 2-3 hours.

Sometimes I add red pepper flakes and hot sauce depending on my mood!

Here is one of our favorite vegetarian soup recipes. I love it because it is so quick and simple and tasty. We usually have it with some crusty bread and a green salad. Yum!
Enjoy,
~Muril~

Quick & Easy Minestrone

Yield 5 servings
6g fat per serving

1 Tbs. Olive Oil
1 cup chopped onion
4 cups chicken broth
1 cup water
2 (14 1/2 oz. can Diced Tomatoes w/Basil, Garlic and Oregano
1/2 cup each of chopped carrots and celery
2 tsp. minced garlic
6 oz. uncooked spaghetti(broken into small pieces)
1 can (16oz.) white or red kidney beans, drained
2 cups fresh or frozen cut green beans

(Use Dutch Oven)

Sauté onion in oil about 5 minutes

Add Broth, water, tomatoes, carrots, celery, and garlic. Simmer 5 minutes.

Add spaghetti, bring to a boil, simmer 15 minutes. Add kidney and green beans. Simmer 5 minutes. Enjoy.

Note: You may leave out the green beans and use both red and white (cannellini) kidney beans. Yield 5 servings
6g fat per serving

Baked Potato Soup ala Jen :~)

4-6 potatoes, scrubbed and cubed
6 slices bacon, chopped
1 medium onion, chopped
1 clove garlic, minced
milk
2T cornstarch
8oz sour cream
1 C ranch dressing
2T dried parsley

Boil potatoes until fork tender. Meanwhile cook bacon, garlic and onions together, reserving 2T of drippings. Drain potatoes and return to pot. Add bacon, onion, and garlic and bacon drippings. Cover with milk. Mix cornstarch and milk together. Add to soup. Simmer until thick and bubbly. During the last 10 minutes of cooking stir in the sour cream, parsley and ranch dressing.

I love this sprinkled with Cheddar cheese!

Here is a favorite of Leana's (Basketcase). They make this when staying in the cabin and hunting during the winter months, but would be great anytime.:)

FRENCH CABBAGE SOUP
2 lbs lean ground beef
1 small onion - chopped
brown together & add:
1 c. chopped celery
1 c. chopped onion
1 medium head cabbage - chopped
1 - 15oz cans tomato sauce
2-3 beef boullion cubes
2 T. Brown sugar
add enough water (or canned tomatoes) to cover & simmer until cabbage is tender. Add meat mixture.

Here is the vegetable soup recipe that my husband LOVES. The recipe originally came from a weight watcher booklet. But of course I tweaked it. It is zero points per serving.

VEGETABLE SOUP

1 1/3 C sliced carrots
4 cloves garlic; minced or pressed
6 C chicken broth (1 large can)
3 C diced green cabbage
1 C fresh green beans; bite sized
1 C diced zucchini
2 T tomato paste (I use more, almost one whole tiny can)
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp salt

1) sauté carrots in a large pot that has been sprayed with Pam
2) add cabbage, pour broth over top
3) add remaining ingredients. Allow to simmer until veggies are tender.

This recipe freezes pretty well.

The tomato-y broth is the perfect base for many other soups - my mom adds kidney beans and elbow macaroni to make her version on Minestrone.

Enjoy!

Kathleen (Rosiepie)

Vegetable Soup with Beef
(Spark People website)
Serves: 6

This hearty soup, packed with vegetables, is a great addition to any meal.

INGREDIENTS
2 cups canned or fresh tomatoes
2 cups cabbage
1 cup or 3-4 carrots, sliced
2 cups green beans
2 cups diced potatoes
1 lb. stew beef or leftover beef and stock from roast

DIRECTIONS
1. If meat has not been cooked, cook until tender in 1-2 tablespoons oil.
2. Combine all vegetables with cooked meat. Season with 1 teaspoon salt. Simmer for one hour. You may add broth or tomato juice if additional liquid is needed.

NUTRITION INFO
Calories: 192.3
Fat: 3.6 g
Carbohydrates: 18.5 g
Protein: 22.1 g

Here's our stand by...

Crockpot Vegetable Beef Soup

3 lbs. cut up beef
1 28 oz. can tomatoe puree
4 carrots, sliced
4 stalks celery, sliced
3 onions, chopped
4 potatoes, peeled and diced
4 1/2 c. water
2 t. salt
pepper to taste
4 beef boullion cubes

Add all to crockpot. Cook on high 4-6 hours or low 12-24 hours. **During the last 2 hours of cooking, add 2 10 oz. bags of frozen mixed vegetables.**

(Note--when I make this, I add everything at once and it is fine.)

Linda(lmek)

Cheeseburger Soup
Recipe By : Taste Of Home

1/2 pound ground beef (I use 1Lb)
3/4 cup chopped onions
3/4 cup shredded carrots
3/4 cup diced celery
1 teaspoon dried basil
1 teaspoon dried parsley flakes
4 tablespoons butter, divided
3 cups chicken broth
4 cups diced peeled potatoes
1/4 cup all-purpose flour
8 ounces process American cheese, cubed(2 cups)
1 ½ cups milk
3/4 teaspoon salt
1/4 to 1/2 teaspoons pepper
1/4 cup sour cream

In a 3-quart saucepan brown ground beef. Drain and set aside. In the same pan sauté onions, carrots, celery, basil, and parsley in 1 tablespoon of butter until the vegetables are tender, about 10 minutes. Add the broth, potatoes, and beef; bring to a boil. Reduce heat, cover, and simmer for 10-12 minutes. Meanwhile, in a small skillet melt the remaining butter. Add the flour and cook for 3-5 minutes until bubbly; add to the soup. Bring to a boil, stirring constantly for 2 minutes. Reduce the heat to low. Add the cheese, milk, salt and pepper. Stir until cheese melts. Remove from heat and blend in sour cream.

** I also add red pepper flakes and hot sauce but I add that to everything!

~Jen(JCVR)

Italian Bread Soup with Escarole
Weight Watchers Meals in Minutes

2 Tbls chopped pancetta
1 onion, chopped
3 garlic cloves, minced
4 c low-sodium vegetable or chicken broth
1 (14 oz) can Italian plum tomatoes
1 bunch escarole, chopped (about 5 cups)
1 1/2Tbls chopped fresh oregano, or 1 1/2tsp dried
1/2tsp freshly ground pepper
2 (15 oz each) cans cannellini (white kidney) beans, rinsed and drained
4 oz Italian bread, cut into 8 slices
1/3 c shredded parmesan cheese

Spray a nonstick Dutch oven with nonstick spray and set over medium heat. Add the pancetta and cook until browned, 2-3 minutes; transfer to a plate.
Add the onion and garlic to the same Dutch oven. Cook, stirring frequently, until golden, 7-10 minutes. Add the broth, tomatoes, escarole, oregano, and pepper; bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, until the escarole is softened, about 5 minutes. Stir in the beans and cook until the soup is hot, 2-3 minutes.
Preheat the broiler. Transfer the soup to a large ovenproof casserole dish. Arrange the bread slices on top of the soup; sprinkle with the cheese. Broil until the cheese and bread are lightly browned, 1-2 minutes. Sprinkle with the pancetta just before serving.
Per serving: (generous 2 cups): 385 cal, 6 g fat, 2 g sat fat, 7 mg chol, 910 mg sod, 62 g carb, 16 g fib, 23 g prot, 275 mg calcium. Points value 7.

Charlene(Cakedec)