Andrea-I LOVE LOVE LOVE soups and stews all year-round. It's just SO easy to make them one day, and they last for the whole week. I have found a lot of good soup recipes in Weight Watchers cookbooks, as well as Taste of Home and their follow up Light & Tasty. I have a ton of recipes that I rely on consistantly....here are a few of my CURRENT favorites:
Chicken Noodle Soup
4 C chopped, cooked chicken meat
1 C chopped celery
¼ C chopped carrots
¼ C chopped onion
¼ C butter (I sub non-stick cooking spray)
8 oz. egg noodles
12 C water
9 cubes chicken bouillon
½ tsp dried marjoram
½ tsp black pepper
1 bay leaf
1 T dried parsley
· In a large stock pot, sauté celery and onion in butter or cooking spray, for about 5 minutes.
· Add the chicken, carrots, water, bouillon cubes, and spices.
· Simmer for 30 minutes.
· Add noodles, and simmer for 10 more minutes.
Notes :
· I like to make this recipe the day after I make a large roasted chicken. I roast the chicken in an oven bag, with onions and lots of carrots. Then I use the leftover chicken meat and the carrots in this soup (I toss the carrots in at the end when I throw in the pasta).
Original Source:
www.allrecipes.com
Numbers : serves 10. Per serving (as written, with NO changes) : 226 calories, 8.1g total fat, 76mg cholesterol, 1138mg sodium, 18.2g carbs, 19.2g protein, 1.1g fiber
Tuscan Chicken Soup
2 garlic cloves, minced
½ C chopped onion
1 lb ground chicken breast
2 14oz cans f/f low sodium chicken broth
½ C uncooked orzo
14.5 oz can stewed tomatoes, chopped and undrained
16 oz can great northern beans, rinse/drain
1 tsp dried basil
1 tsp dried oregano
¼ tsp ground black pepper
6 oz. bag fresh baby spinach
6 tsp shredded Parm cheese
· In a large saucepan over medium heat sprayed with non-stick cooking spray, sauté garlic and onion for about 5 minutes until just tender.
· Add chicken and cook 5 minutes, stirring to crumble
· Add broth, orzo, tomatoes, beans, basil, oregano and pepper. Bring to a boil; reduce heat and simmer 22 minutes or until orzo is done.
· Stir in spinach; cook 3 minutes or until spinach wilts.
Notes:
· You can use ground turkey or lean ground beef in place of the chicken.
· I’ve also added other veggies to the onions; like carrots and celery.
Yields: 6 servings, about 1 ½ C each; 4 WW points per serving
Numbers per serving: 216 calories, 2g total fat, 23.9g protein, 25.5g carbs, 4.5g fiber
Original Source: Weight Watchers Easy Weeknight Favorites Cookbook
Beefy Chili
1 lb ground round (or ground turkey or chicken)
1 ¼ C chopped onion (about 1 med)
1 C chopped green bell pepper (about 1 med)
1 garlic clove, minced
16 oz can dark red kidney beans, rinsed/drained
14.5 oz can diced tomatoes, undrained
1 ¼ C water
2 T chili powder
1 T tomato paste
1 tsp ground cumin
½ tsp salt
¼ tsp crushed red pepper
· In a large nonstick skillet, over medium-high heat, cook ground round, onion, pepper and garlic; until beef if browned, stirring to crumble beef.
· Add kidney beans and the remaining ingredients. Bring to a boil; reduce heat and simmer, uncovered, 7 minutes.
Yields: 4 servings, about 1 ½ C each, 4 WW points per serving
Numbers per serving: 244 calories, 4.6g total fat, 29.4g protein, 23.1g carbs, 7.5g fiber
Original Source: Weight Watchers Easy Weeknight Favorites cookbook
Southwestern Chicken Soup
1 tsp olive oil
½ C frozen chopped onion
2 tsp minced garlic
2 ¼ C cooked, cubed chicken
16 oz can pinto beans, rinsed and drained
14.5 oz can diced tomatoes, undrained
14 oz can fat free, low sod chicken broth
8.75 oz can whole kernel corn, undrained
4.5 oz can chopped green chiles, undrained
½ tsp chili powder
½ tsp ground cumin
6 T reduced fat sour cream, optional
· Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 2 to 3 minutes.
· Add chicken, beans, tomatoes, broth, corn, chiles, chili powder, and cumin.
· Bring to a boil; reduce heat, and simmer 15 minutes.
Yields 6 servings, about 2 cups each, 3 WW points per serving
Numbers per serving: 188 calories, 4.8g total fat, 17.2g protein, 18.1g carbs, 4.6g fiber
Original Source: Weight Watchers Easy Weeknight Favorites cookbook
Beef & Barley Soup
1 T olive oil
1 ½ lbs. top sirloin cubes
4 C low fat, low sodium beef broth
1 C water
1 onion, chopped
1 stalk celery, chopped
1 carrot, chopped
1 tsp dried oregano
¼ tsp black pepper
2 cloves garlic, minced
½ C pearl barley
1 bay leaf
10 oz frozen green beans
1 can (14.5oz) diced tomatoes
10 oz. frozen green peas
· In a large pot, over medium-high heat, warm the oil. Add beef cubes and cook for about 8 minutes; stirring occasionally until browned on all sides.
· Stir in beef broth, water, onion, celery, carrot, oregano, pepper, garlic, barley and bay leaf. Bring to a boil. Then reduce heat to low, cover and simmer for 45 minutes.
· Stir in green beans, tomatoes and peas. Simmer, covered, until meat and veggies are tender, about 15 more minutes. Remove bay leaf.
Original Source: Eating For Life Cookbook
Makes 6 servings (pretty large)
Numbers per serving: 365 calories, 30g protein, 23g carbs, 16g fat
Turkey and Black Bean Chili
1 ½ lbs ground turkey
2 C onion and green pepper, chopped
15 oz can seasoned diced tomato sauce for chili (like Hunt’s)
14.5 oz can no salt diced tomatoes, undrained
2 – 15 oz cans low sodium black beans, rinsed and drained
1 T chili powder
1/8 tsp ground red or black pepper
½ C low fat sour cream (optional)
· Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add turkey, onion and pepper. Cook until turkey is browned, stirring to crumble. Drain.
· In a 4-quart slow cooker, combine turkey mixture, tomato sauce, tomatoes, black beans, chili powder and pepper. Cover and cook on low for 6 hours.
Yields 8 servings, about 1 cup chili and 1 T sour cream
Numbers per serving: 220 calories, 7g total fat, 20.6g protein, 23.1g carbs, 6.7g fiber, 52mg cholesterol, 2.3mg iron, 635mg sodium, 99mg calcium
Original Source: Weight Watchers Easy Weeknight Favorites
ENJOY!!!
Gayle
