Char’s Chicken Veggie Soup

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From time to time we want to share some of our on plan recipes. Some we adapt and some Charlene just tosses together. Here is a low calorie chicken veggie soup. She makes it in a large soup pot and it usually is filled to the top. It barely fits in a 8.1 quart bowl and that’s about 32 to 33 cups. That gives us many 2 cup servings for the week.

Here’s what she put in this one. (It varies each time by what veggies she tosses in and what seasonings she puts in it.)

1 package of Trader Joe’s frozen Melange a Trois (fancy name for three kinds of bell pepper)

1 package of Trader Joe’s frozen Broccoli florets

1 package of sliced mushrooms (10oz) (Yes we get them at Trader Joe’s)

3 Onions diced

½ package of Trader Joe’s frozen spinach

2 ½ cans of low sodium diced tomatoes

4 Chicken boneless breasts – precooked

3 32oz boxes of Trader Joe’s low sodium chicken broth (Some broths aren’t very low sodium so check the label)

1 C Kale chopped

½ Head Red Cabbage chopped

Charlene doesn’t measure seasonings but this is what she put in.

Lawry’s Low Sodium Seasoning Salt

Salt/pepper

Herbs de province

Garlic powder

Minced garlic

Mrs. Dash table blend

 

Course you can season to your liking. You may want it spicier so you could toss in cayenne or red pepper flakes. As low calorie as it is you could eat more than two cups if you’re real hungry.

Nutrition Facts
Serving Size 1 Cup
Servings Per Container 1

Amount Per Serving
Calories 53.1 Calories from Fat 5.4
% Daily Value*
Total Fat .6g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 12.6mg 4%
Sodium 127.5mg 5%
Total Carbohydrate 4.4g 1%
Dietary Fiber 1.6g 6%
Sugars 2g
Protein 7.2g 14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken and Rice Soup

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Chicken and Rice Soup

While on our trip to California, we tried this recipe at my mother’s house. It gave us several good lunches and my mother liked it as well. We didn’t put in much ginger. If you prefer a stronger ginger flavor, you can add more. It turned out very good and fit “The Plan.”

Hey, got to stick to “The Plan.”

Ingredients

Makes 6 cups or so

 

1/2 cup instant brown rice (Prepare per instructions)

4 cups low sodium chicken or veggie stock (We used one container of Trader Joe’s Low Sodium Chicken broth)

1 teaspoon ginger or fresh mashed

2 cloves worth of garlic either minced, or powder, or crushed

1 lb. skinless and boneless diced chicken breasts (We precooked them)

1 tsp salt

1 cup diced broccoli (We put in a packaged of Trader Joe’s frozen broccoli which is about a pound)

1 cup diced celery (about 3 stalks, cut into 1/2 inch pieces)

Any other spices you might like. We tossed in pepper and Mrs. Dash.

Directions

In a large pot, bring the ingredients to a boil. Lower heat to medium and cook for about 30 minutes or until ingredients are the consistency you like.

 

Mexican Chicken Cauliflower Soup

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Mexican Chicken Cauliflower Soup

Servings: 8

Ingredients:

4 Tbsp. Olive Oil
6 cups sliced onions
2 Tbsp. Chili Powder
1/2 tsp. garlic powder
2 tsp. ground cumin
2 Medium Heads Cauliflower, cored and cut into chunks
8 cups chicken broth or vegetable broth
1 tsp. salt ½ tsp. freshly ground pepper 3 cooked diced boneless chicken breasts
2 Tbsp. Trader Joe’s Salsa per serving and added when served, optional
1 avocado, diced, optional

Directions:

In a soup pot, sauté onions in olive oil until translucent, about 10 minutes. Add chili powder and cumin, cooking for 1 to 2 minutes, stirring constantly.

Add cauliflower and chicken stock. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes until vegetables are tender.

Purée ½ of the mixture in a blender, food processor, or with a hand blender. (You can blend it all if you don’t want any cauliflower chunks.) Thin to desired consistency with a little stock or water or leave as is, and add salt and pepper to taste.

Add cooked diced chicken breasts and stir. Measure out individual servings.

Top with 2 Tbsp. Trader Joe’s Salsa per bowl and serve. (You can also add grated jack/cheddar cheese and chopped fresh oregano, if desired. But dairy isn’t on our plan).

Nutrition Facts
Serving Size 1 1/2 C
Servings Per Container 8

Amount Per Serving
Calories 270 Calories from Fat 74.7
% Daily Value*
Total Fat 8.3g 13%
Saturated Fat 1.0g 5%
Trans Fat 0g
Cholesterol 48mg 16%
Sodium 260.6mg 11%
Total Carbohydrate 25.3g 8%
Dietary Fiber 8.4g 34%
Sugars 3g
Protein 26.1g 52%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Taco Soup

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Here’s another soup recipe. Haven’t tried it yet, but it’s on the list. Sounds good.

Taco Soup

Ingredients
2 lbs lean ground beef
1 medium yellow onion, chopped
2 15 ounce cans stewed tomatoes – regular
1 10 ounce can Rotel tomatoes
1 14 ounce can pinto beans
1 14 ounce can ranch style beans
1 14 ounce can corn kernels
2 cups LS chicken broth
1 cup water

Directions
1.       Brown ground beef in a large soup pot with salt, pepper, chopped onions, and garlic
powder.
2.      Drain
3.      Put all the other ingredients in the pot with cooked beef and cook for 1 hour.

You can top with grated cheese, onions, or crumbled tortilla chips if you like.

 

Turkey Soup

Leftover_Turkey_Soup 700x400If you have a large turkey for your Thanksgiving dinner, you might need a good turkey soup recipe. This is a good one. Happy Slurping.

Left Over Turkey and Rice Soup

Prep Time: 30 minutes
Cook Time: 4-5 hours

Ingredients

Turkey, roasted, (carcass from a 20-pound turkey)
8 cups low sodium fat free turkey broth (Sometimes hard to find)
Water as needed
2 cups brown rice
1 cup white rice
2 tablespoons minced garlic
2 medium onions, chopped
2 cups carrots, diced
2 cups celery, diced
2 cups green beans
1 cup peas
1 10 oz. package of frozen broccoli
1 16 oz. package frozen mixed vegetables
seasonings to taste – rosemary, Mrs. dash, etc.

Directions

1. Cook down the turkey carcass and get all the meat cooked off. Put it in a large stockpot, cover it with water, bring it to a boil, and cook for about 3-4 hours, sometimes longer.
2. Remove all the bones. Break up any chunks of turkey.
3. Cook rice according to package directions.
4. Bring to a boil. Add rice and spices. Simmer, stirring occasionally for about 20-30 minutes.
5. Steam onions, carrots, celery, green beans, and mixed veggies for 25 minutes.
6. Add steamed veggies to stockpot. Continue simmering for about 15 minutes.

Number of Servings: 32
 

Crock-Pot Taco Soup

Recipe: Crock-pot Taco Soup

Summary: An easy to fix, savory Mexican style soup.

Prep time: 15 minutes

Cook time: 8 hours

  

Ingredients

  • 1 can kidney beans (undrained)
  • 1 can white beans (undrained)
  • 1 can black beans (undrained)
  • 1 pound lean ground beef
  • 2 cans low sodium diced tomatoes (undrained)
  • 1 can corn (undrained)
  • 1 package taco seasoning mix

Instructions

  • Crumble and brown ground beef.
  • Place all ingredients in crock-pot.
  • Cook for 8 to 10 hours on low.

Quick notes

You can also cook this on stove top for 30 minutes.

Number of servings: 6

Calories: 347.3; Fat: 3.9; Carbohydrates: 50.1; Fiber: 16.7; Sugar: .8; Protein: 30.7

My rating 5 stars:  ★★★★★

Recipe adapted from SparkPeople.

Left Over Turkey and Rice Soup

Recipe: Left Over Turkey and Rice Soup

Summary: For those after Thanksgiving turkey bones made into a delicious soup.

Prep time: 30 minutes

Cook time: 4 hours

Ingredients

  • turkey, roasted (carcass of your Thanksgiving turkey)
  • 8 cups low sodium fat-free turkey broth
  • water as needed
  • 2 cups brown rice
  • 1 cup white rice
  • 2 tablespoons minced garlic
  • 2 medium onions, chopped
  • 2 cups carrots, diced
  • 2 cups celery, diced
  • 1 cup green beans, diced
  • 1 cup peas
  • 1 10 oz. package of frozen broccoli
  • 1 16 oz. package of frozen mixed vegetables
  • Seasonings to taste

Instructions

  • Cook down the turkey carcass to get all the meat removed. Put in a large stockpot, cover with water, bring to a boil, and cook for 3-4 hours.
  • Remover all the bones. Break up any chunks of turkey.
  • Cook rice according to package directions.
  • Bring stockpot to boil. Add rice and spices. Simmer, stirring occasionally for about 20-30 minutes.
  • Steam onions, carrots, celery, green beans, and mixed veggies for 25 minutes.
  • Add steamed veggies to stockpot. Continue simmering for 15 minutes.

Quick notes

We get Trader Joe’s Hodge-Podge vegetables.

Variations

Add any other vegetable you like, including tomatoes, cabbage, kale, and many others.

Number of servings (yield): 32 (1 cup)

My rating 5 stars:  ★★★★★

Recipe by Charlene.

Chicken Chile Bean Soup

Recipe: Chicken Chile Bean Soup

Summary: A savory soup with black beans and green chiles. It has a distinct Mexican taste. Yes Chile is spelled right as it refers to the green chiles.

Prep time: 30 minutes

Cook time: 2 hours

Ingredients

  • 4 boneless chicken breasts
  • 2 cups celery, chopped
  • 2 cups carrots. chopped
  • 2 onions, chopped
  • 1 cup green beans, chopped
  • 2 tablespoons chili powder
  • 2 teaspoons minced or crushed garlic
  • 2 teaspoons dried oregano
  • 1 tablespoon dried cilantro
  • 2 28 oz. cans of crushed tomatoes
  • 4 cups low sodium chicken broth
  • 2 cups water
  • 1 15 oz. can corn
  • 1 7 oz. can green chiles
  • 2 15 oz. cans of black beans, drained and rinsed
  • salt and pepper to taste
  • Monterey jack cheese (optional)

Instructions

  • (To prepare chicken see recipe here.)
  • Steam the celery, carrots, onions, and green beans until tender approximately 25 minutes. (This speeds up the cooking time and insures vegetables are tender.)
  • Stir in chili powder, garlic, oregano, tomatoes, broth, and water and bring to a boil. Simmer for 10 minutes.
  • Add corn, chiles, beans, and chicken and bring to a boil. Simmer for 20 minutes.
  • Serve in a soup bowl adding a sprinkle of cheese if desired.

Variations

Add other toppings as desired.

Number of servings (yield): 24 at 1 cup

Calories: 132; Fat: 1.2; Carbohydrates: 18.3; Fiber: 4.8; Sugar: .8; Protein: 13.4

My rating 5 stars:  ★★★★★ 1 review(s)

Recipe idea from SparkPeople adapted by Jack.

Butternut Squash and Black Bean Chili Soup

Recipe: Butternut Squash and Black Bean Chili Soup

Summary: A great way to use butternut squash and makes a delicious chili soup.

Prep time: 20 minutes

Cook time: 30 minutes

Ingredients

  • 2 medium onions, chopped
  • 2 green bell peppers, chopped
  • 1 teaspoon minced garlic
  • 1 butternut squash, peeled and cubed
  • 2 15 ounce cans of black beans, drained and rinsed
  • 1 15 ounce can of diced tomatoes
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 4 cups low sodium vegetable broth
  • salt and pepper to taste

Instructions

  • Sauté the diced onions, garlic, butternut squash, and bell peppers until browned and soft.
  • Add the rest of the ingredients and bring up to a simmer for 15 minutes.
  • Let simmer on low heat until ready to serve.

Number of servings (yield): 6

Calories: 205; Fat: 1.4; Carbohydrates: 45.8; Fiber: 12; Sugar: 3.6; Protein: 10.4

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe adapted from http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1272379

Easy Split Pea Soup

Recipe: Easy Split Pea Soup

Summary: An easy non-fat split pea soup.

Prep time: 30 minutes

Cook time: 5 hours

 

Ingredients

  • 1 bag – 3 1/4 cups dried split peas
  • 6-8 cups water
  • 1 cup celery, diced
  • 2 medium onions, diced
  • 5 oz of shredded carrots
  • 1/2 teaspoon garlic powder
  • salt, to taste
  • pepper, to taste

Instructions

  • Add water and split peas in large stockpot and cook on low, stirring often.
  • Combine celery, onions, and carrots in a steamer and steam until tender.
  • Cook the split peas until they are completely soft 4-5 hours.
  • When peas are almost tender, add the steamed vegetables, garlic powder, salt and pepper and mix.
  • Continue cooking on low until soup becomes more pureed.  Serve immediately.

Quick notes

Add water as needed. If you prefer a soupier split pea soup, you’ll want to add more water. If you want a thicker, more pureed soup, you may not need to add more water. It may take a couple of times to get soup the consistency you like.

Variations

Add other kinds of seasoning as desired.

Number of servings (yield): 6

Calories: 151; Fat: .6; Carbohydrates: 28.3; Fiber: 10.4; Sugar: 4; Protein: 9.6

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene.