TANGY AND SPICY BEEF SOUP
3/4 to 1 lb beef round tip steak
1 can (approx. 14-oz) vegetable broth
1 1/2 cups water
1 1/2 cups sliced fresh mushrooms
1 cup julienned carrots
3 tbsp lite soy sauce, divided
2 tbsp red wine vinegar
1/2 tsp crushed red pepper or red pepper flakes
1 oz uncooked angel hair pasta, (about 1/4 cup broken up)
2 tbsp cornstarch
1/4 cup water
1/4 cup sliced green onions
Cut the steak lengthwise in half then cut crosswise into 1/4-inch strips.
In a 3-quart saucepan, combine the broth, 1 1/2 cups water, mushrooms, carrots, 2 tablespoons of the soysauce, the vinegar and red pepper. Bring the mixture to a boil; reduce the heat and simmer for 5 minutes.
Meanwhile, in a nonstick skillet in 1 tablespoon olive oil, if needed, stir-fry the steak pieces to brown lightly.
Add the angel hair pasta to the broth mixture and simmer for another 5 minutes. Mix the cornstarch and the 1/4 cup water until smooth; stir into the broth. Bring the mixture to a boil and cook, stirring, for 1 minute. Add the beef to the soup and remove from the heat. Cover the saucepan and let stand for 5 to 6 minutes. Stir in the remaining soy sauce and the green onions. Serve immediately while still hot.
Yield: 4 servings.
VEGETABLE FISH CHOWDER
2 tbsp butter
1 med bell pepper, chopped
1 cup thinly sliced celery
1/4 cup chopped green onion
1/8 tsp instant minced garlic
1 can (28-oz) diced tomatoes, undrained
2 cups water
1 tsp instant chicken bouillon granules
1/4 tsp salt
1/4 tsp dried basil
1/8 tsp dried dill weed
3 drops hot pepper sauce
1 cup frozen whole-kernel corn
1 lb fresh white fish fillets, cut into chunks
In a 3-quart saucepan, melt the butter. Add the bell pepper, celery, green onion, and garlic to the butter. Cook the mixture over heat, while stirring, until tender. Add the tomatoes, water, chicken bouillon, salt, basil, dill, and hot pepper sauce. Heat the mixture to boiling; reduce the heat, cover and simmer for 15 minutes. Stir in the corn. Gently stir in the fish so as not to break fish apart. Cook over medium heat for about 5 to 6 minutes or until the fish is flakey when forked.
Yield: approximately 6 servings
HEALTHY FRENCH ONION SOUP
2 tbsp canola oil
5 cups sliced onions
1 tsp thyme
2 bay leaves
dash of salt, optional
dash of pepper, optional
4 1/2 cups vegetable broth
2 cups water
2 slices whole wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices Swiss cheese, halved
Preheat broiler, if electric. Gas broilers do not need to be preheated.
In a medium to large saucepan, heat the oil over medium heat. Add sliced onions, thyme, bay leaves, pepper and salt, if using. Stir to mix well. Cover and cook, stirring often, for 15 minutes or until the onions are uniformly browned and softened. Reduce heat, if necessary, to keep onions from browning too fast. Add the broth and water. Bring almost to a boil, then reduce heat to simmer. Simmer for 5 minutes. Remove bay leaves and discard.
Place a half slice of toast in the bottom of a wide heatproof bowl. Repeat with 4 bowls. Sprinkle 1 teaspoon of flaxseed over each piece of toast. Divide the soup evenly among the four bowls. Top each with 3 halves of the cheese. Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden.
Yield: 4 servings at 315 calories, 28 grams of carbs, and 13 grams protein, per serving.
RED POTATO SOUP
1 lb red potatoes (approx. 8 small) scrubbed and cut into cubes
2 cups water
1/2 tsp salt
1/4 cup butter
3/4 cup chopped celery
1/2 cup chopped onion
2 medium carrots, finely chopped
3 tbsp all-purpose flour
3 cups milk
3/4 tsp salt
1/4 tsp pepper
1/8 tsp thyme
Place potatoes, water, and 1/2 tsp salt in a 2-quart saucepan. Heat to boiling. Reduce heat to simmer, cover pan, and cook until potatoes are tender, about 10 to 15 minutes. Drain.
Meanwhile, in a large skillet, melt butter over medium heat. Add celery, onions, and carrots. Cook, stirring vegetables, until tender. Stir in flour and stir to blend well. Add mixture to the potatoes in the saucepan. Stir in milk, 3/4 tsp salt, pepper, and thyme. Cook and stir over medium heat until bubbly. Continue to cook and stir for a minute or until thickened. Remove from heat.
Yield: 4 to 6 servings.
MOROCCAN LENTIL & VEGETABLE SOUP
1 tbsp olive oil
1 cup chopped onion
4 cloves garlic, minced
1/2 cup dry lentils, sorted, rinsed, drained
1 1/2 tsp ground coriander
1 1/2 tsp ground cumin
1/2 tsp black pepper
1/2 tsp ground cinnamon
3 3/4 cups fat-free, reduced sodium chicken broth
1/2 cup chopped celery
1/2 cup chopped sun-dried tomatoes (not in oil)
1 medium yellow squash, chopped
1/2 cup chopped green bell pepper
1/2 cup chopped fresh parsley
1 cup chopped plum tomatoes
1/4 cup chopped cilantro
Heat oil in a medium saucepan over medium heat. Add the onion and garlic; cook 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils, coriander, cumin, black pepper, and cinnamon; cook two minutes more. Add the chicken broth, celery, and sun-dried tomatoes; bring to a boil over high heat. Reduce heat to low and simmer, covered, for 25 to 30 minutes.
Stir in the squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until the lentils are tender.
Just before serving, top with the plum tomatoes and cilantro.
NOTE: If you do not like the heat from cilantro, you may use fresh basil instead.
Yield: 6 servings. Per serving: 131 calories, 20 g carbs, 8 g protein
SOUTHWEST CORN AND TURKEY SOUP
3 dried ancho chilies
2 small zucchini
nonstick cooking spray
1 medium onion, thinly sliced
3 cloves garlic, minced
1 tsp ground cumin
3 cans (14-oz each) chicken broth
2 cups shredded cooked turkey meat
1 can black beans, rinsed and drained
1 pkg (10-oz) frozen corn
1/4 cup cornmeal
1 tsp oregano
1/3 cup chopped fresh cilantro
Cut the stems from the chilies and shake out the seeds. Place chilies in a medium bowl and cover with boiling water. Let stand around a half hour until the chilies are soft; drain. Cut chilies open lenthwise and lay flat on a cutting board. With the edge of a small knife, scrape chili pulp from the skin. Finely mince pulp; set aside.
Cut zucchini in half lengthwise and then slice crosswise into 1/2-inch wide pieces. Set aside.
Spray large saucepan with cooking spray and heat over medium heat. Add the onion and cook, covered, 3 to 4 minutes or until light golden brown, stirring several times. Add garlic and cumin; cook and stir about 30 seconds or until fragrant. Add chicken broth, reserved chili pulp, zucchini, turkey, beans, corn, cornmeal, and oregano. Bring the mixture to a boil over high heat. Reduce heat to low, simmer for 15 minutes or until the zucchini is tender. Stir in the cilantro and serve.
Yield: 6 servings at 243 calories, 32 g carbs, 19 g protein per serving.
QUICK AND EASY BUTTER BEAN SOUP
1 can (15-oz) butter beans, undrained
1 can (14.5-oz) stewed tomatoes
1 tbsp dried minced onion
`1 tbsp butter
1 1/2 tsp Splenda granular
1/4 tsp seasoned salt, optional
dash of fresh ground black pepper
In a medium saucepan, combine all ingredients. Bring to a boil. Reduce heat, cover and simmer for 10-15 minutes.
Note: A half cup of diced or shredded left-over chicken is good in this soup.
OLD MILL'S CORN CHOWDER
2 tbsp butter, divided
2 cups water
1 cup clam juice
2 cups chicken or beef broth
3 cups diced onion
3 cups diced potatoes
3/4 cup cracker crumbs
1/4 cup flour
salt to taste
fresh ground black pepper to taste
1/2 tsp garlic powder
1 red bell pepper
1 green bell pepper
2 cups fresh corn kernels OR frozen corn kernels
2 cups half & half cream
In a medium nonstick skillet, saute red and green bell peppers in 1 tbsp of the butter until they are crisp tender; set aside.
In a large saucepan or Dutch oven, mix together the other tablespoon of butter, water, and clam juice and broth. Cook over medium heat until butter is disolved and mixture is heated through. Add the onions and potatoes to the broth mixture and cook until tender. Mix the cracker crumbs, flour, salt, pepper, and garlic powder together in a small bowl; add to the broth mixture, stirring constantly to keep from lumping. Add the red and green peppers, mix well and bring to a boil. Add the corn and cream. Simmer mixture for 15 to 20 minutes, stirring occasionally.
Yield: About 2 quarts
Note: I believe this is very close to the Signature Corn Chowder served at The Old Mill Restaurant in The Great Smokey Mountains.
SPLIT PEA AND TURKEY HAM SOUP
6-oz turkey ham, cut into small cubes
1 cup raw green split peas
1 small yellow onion, diced
1 large carrot, peeled and diced
2 stalks celery, trimmed and diced
2 bay leaves
1 large garlic clove, minced
1/4 tsp crushed dried thyme
1/8 tsp black pepper
4 cups no-salt-added chicken broth
In a 5-quart slow cooker, combine all the above ingredients. Cover and cook on low for 6 hours.
4 servings of 1 1/2 cups each = 282 calories, 39 g carbs, 26 g protein
CHICKEN SOUP WITH WILD RICE AND SPINACH
1 can (14-oz) reduced sodium chicken broth
1 3/4 cups carrots, diced
2 cups cooked wild rice
2 cans (10 3/4-oz each) condensed cream of chicken soup
1 tsp dried thyme
1/4 tsp dried sage
fresh ground black pepper to suit taste
1 1/2 cups cooked chicken, diced or shredded
2 cups baby spinach, coarsely chopped
1/2 cup milk
In a medium saucepan, bring chicken broth to a boil and add carrots; cook about 10-12 minutes. Add the cooked rice to the carrots. Stir in the soup, thyme, sage, and pepper; return to a boil. Stir in the chicken, spinach and milk. Cook soup, stirring occasionally, about 2 to 3 minutes or until thoroughly heated.
Serves 4 to 6. Per one cup: 256 calories, 22 g protein, 28 g carbs
SPRING CREAMY VEGETABLE RICE SOUP
3 tbsp butter
3 leeks, chopped
1 small onion, chopped
1/2 cup regular long grain rice
1 1/2 tsp salt
8 cups water
3 medium potatoes, thinly sliced
1 medium carrot, thinly sliced
12 stalks fresh asparagus, cut into 1-inch pieces
1 bag (10-oz) fresh spinach, chopped fine
2 tsp salt
dash freshly ground black pepper
1 cup heavy cream
In a large Dutch oven, over medium-low heat, melt the butter. Cook leeks and onions in the butter until tender. Add rice, 1 1/2 teaspoons salt, and 8 cups water. Cover and heat to boiling. Reduce heat to low and simmer 5 minutes. Add potatoes, carrot and asparagus; cover and simmer 10 minutes. Add the spinach, 2 teaspoons salt, black pepper, and cream, stir and allow to set 5 to 8 minutes.
TOMATO BOUILLON
1 3/4 cups water
1 1/2 cups tomato juice
2 tsp beef-flavored bouillon granules
1 tsp Worcestershire sauce
1/8 tsp hot sauce
Combine all ingredients in a medium saucepan, stirring until bouillon granules are dissolved. Cover saucepan and bring soup to a boil. Reduce heat, and simmer 10 minutes. Serve hot.
FLAVORFUL ONION SOUP
1 tbsp butter
1 medium yellow onion, thinly sliced
5 1/2 cups water
1 tbsp + 2 tsps beef-flavored bouillon granules
1/2 tsp Worcestershire sauce
Melt butter in a large saucepan over low heat. Add the onion slices to the butter. Cover the saucepan and cook over low heat for 20 minutes or until the onion is lightly browned, stirring occasionally. Add water, bouillon granules, and Worcestershire sauce stirring well. Cover and bring to a boil. Reduce heat and simmer 10 minutes. Serve hot with seasoned croutons and Parmesan cheese, if desired.
QUICK AND EASY TEXAS HILL COUNTRY CABBAGE SOUP
1 1/2 cups shredded green cabbage
1/2 cup water
2 tbsps chopped onion
1/4 tsp caraway seeds
2 tbsps butter or margarine
1 can (10 3.4 oz) condensed cream of potato soup
Generous dash fresh ground black pepper
1 soup can of milk
In a saucepan, cook cabbage, water, and onion with caraway seeds in melted butter until tender, about 10 minutes. Add soup and pepper. Mix well. Pour cabbage mixture into electric blender or food processor and blend until smooth. Return the mixture to the saucepan and gradually add in milk. Heat and stir occasionally. Thin to desired consistency by adding more milk if desired. Garnish with fresh parsley.
Yield: Approximately 3 cups.
GROUND BEEF TORTILLA SOUP
1 lb ground beef
1 small yellow onion, chopped
1 tsp salt
1/2 tsp pepper
2 tbsps chili powder
2 cups water
1 1-lb can diced Mexican-style tomatoes
1 can (10-oz) tomato soup
1 can (15-oz) ranch-style beans
1 can (4-oz) chopped green chilies
1 cup frozen cut corn
1 pkg (10 to 12) corn tortillas
In a 10-inch skillet brown ground beef with onion, salt pepper, and chili powder. Once meat is browned, drain well. While beef is browning, combine the water, tomatoes, tomato soup, beans, chilies, and corn in a large saucepan. After beef is drained, add it to the liquid mixture in the saucepan. Simmer mixture for one hour. Tear the tortillas into small pieces or strips and add to the soup. Simmer, covered, 5 to 10 minutes. Serve hot.
CHICKEN TORTILLA SOUP
1 chicken breast
32-36 oz chicken broth
1/2 cup chopped onion
1/4 tsp chopped garlic
1 tsp olive oil
1 can diced tomatoes with green chilies
2 tbsp minced cilantro
2 cups Monterey Jack cheese, shredded
Tortillas
Simmer chicken breast in water until no longer pink, about 25 minutes. Save broth for soup, supplementing with canned broth to obtain the amount needed. Shred chicken. Saute onion and garlic in the olive oil. In a large saucepan, combine the chicken, broth, onion, garlic, and tomatoes. Simmer on low for 20 minutes. Add cilantro and simmer about 10 minutes longer.
To serve: Cut tortillas into strips and divide evenly among 8 bowls (or number of bowls for persons being served). Top tortilla strips with soup. Sprinkle 1/4 cup of the cheese over each bowl and allow to melt.
Yield: 8 servings
PORK SPLIT PEA SOUP
1 lb dry green split peas (2 cups)
8 cups cold water
1 cup chopped onion
1/2 cup chopped celery
1 1/2 tsp salt
1/2 tsp dried marjoram, crushed
1/4 tsp pepper
1 lb ground pork
3/4 tsp sage
1/2 tsp salt
1/8 tsp pepper
3 med potatoes, peeled and diced
Rinse split peas. In a large kettle or Dutch oven combine split peas, cold water, onion, celery, 1 1/2 teaspoons salt, marjoram, and 1/4 tsp pepper. Bring to a boil, cover and simmer till peas are tender, about 1 hour. Do not drain. Meanwhile, combine ground pork, sage, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Mix thoroughly. Shape into twenty-four one-inch balls. Drop balls and potatoes into soup mixture; return to boiling. Cover, simmer 20 minutes longer. Season to taste if needed.
Serves 10 to 12
SOUTHERN VEGETABLE BEEF SOUP
4 cups potatoes, peeled and cubed
6 cups water
1 lb. lean ground beef
5 tsp beef bouillon granules
1 can (10 3/4 oz) condensed tomato soup, undiluted
2 cups frozen corn
2 cups frozen sliced carrots
2 cups frozen cut green beans
2 cups frozen sliced okra
3 tbsp dried minced onion
In a large stew pot or a Dutch oven, bring the potatoes and water to a boil. Cover and cook for about 15 minutes until potatoes are tender. Menwhile, cook beef in a large skillet until it is no longer pink. Drain well and rinse with hot water. Add the bouillon, soup, all vegetables, onion and beef to the potato pot. Return to boiling. Reduce heat and simmer, uncovered, for about 10 minutes or until soup is heated through. Stir occasionally during the cooking process.
CREAMY TOMATO SOUP WITH DILL
1 medium onion, thinly sliced
1 garlic clove, minced
2 tbsp olive or canola oil
1 tbsp butter
1/2 tsp salt
dash of black pepper
3 large tomatoes, sliced
1 can (6 oz) tomato paste
1/4 cup all-purpose flour
2 cups water, divided
3/4 cup whipping cream, whipped
1 to 2 tablespoons finely minced fresh dill OR 1 to 2 teaspoons dill weed
In a large saucepan over low heat, cook onion and garlic in oil and butter until tender. Add salt, pepper, and tomatoes; cook over medium-high heat for 3 minutes. Remove from the heat and stir in tomato paste. In a small bowl, combine flour and 1/2 cup of water; stir until smooth. Stir into saucepan. Gradually stir in remaining water until smooth; bring to a boil over medium heat. Cook and stir for 2 minutes. Place mixture in a sieve over a bowl. With the back of a spoon, press vegetables through the sieve to remove seeds and skin. Return the puree to pan. Add cream and dill; cook over low heat just until heated through. DO NOT BOIL.
Yield: 1 quart
LITE CHICKEN VEGETABLE SOUP
1 can (28-oz) diced tomatoes, undrained
2 cups reduced-fat & reduced sodium chicken or vegetable broth
2 cups cubed or shredded cooked chicken
1 cup frozen whole-kernel corn
2 celery ribs, chopped
1 can (6-oz) tomato paste
1/4 cup dry lentils, rinsed
1 tbsp Splenda
1 tbsp Worcestershire sauce
2 tsp dried parsley flakes
1 tsp dried marjoram
In a slow cooker, combine all ingredients. Cover and cook on low for 6 to 8 hours or until vegetables are tender.
1 cup serving = approximately 140 calories, 17 g carbs, 15 g protein
IN A HURRY MEATBALL-PASTA SOUP
1 cup uncooked whole-wheat spiral pasta
1 lb frozen Italian meatballs, thawed
2 cans (14 1/2 oz each) chicken broth
1 can (28 oz) diced tomatoes, undrained
1 1/2 cups frozen sliced carrots, thawed
1 can (16 oz) kidney beans, rinsed and drained
1 jar (14 oz) meatless spaghetti sauce
1 jar (4 1/2 oz) sliced mushrooms, drained
1 cup frozen peas
Cook pasta according to package directions. Meanwhile, combine the remaining ingredients in a soup pot or Dutch oven. Bring to a boil; cover and simmer for 5 minutes. Drain pasta and add to the soup; heat through. Approximately 10 servings.
BROCCOLI-CAULIFLOWER SOUP
1 1/2 cups water
1 pkg (10-oz) frozen chopped broccoli, thawed
1 pkg (10-oz) frozen cauliflower, thawed
1/3 cup chopped onion
2 tsp chicken-flavored bouillon granules
1/4 tsp garlic powder
1 tbsp cornstarch
3 cups fat-free milk, divided
1/2 tsp salt
1/8 tsp pepper
In a small Dutch oven or large saucepan, combine water, broccoli, cauliflower, onion, and bouillion granules. Cover pan and bring to a boil. Cook 5 to 8 minutes or until vegetables are tender. (Do not drain.) Stir in garlic powder. Process vegetable mixture in blender (will have to do in batches) until mixture is smooth. Return mixture to pan. Dissolved cornstarch in 1/2 cup of the milk, stirring until smooth. Stir cornstarch mixture into vegetable mixture. Add remaining milk, salt and pepper to the vegetable mixture; stirring well. Cook over medium heat, stirring frequently, until mixture is thickened and bubbly.
15 one-half cup servings. Per serving: 35 calories, 6 g carbs, 3 g protein
VEGETABLE-CHEESE SOUP
1 pkg (10-oz) frozen mixed vegetables, thawed
1 small onion, diced
2 tbsp flour
1 tsp Italian seasoning blend
1/4 tsp salt
1/8 tsp pepper
1tsp chicken-flavored bouillon granules
1 cup water
1 cup fat-free milk
1/4 cup shredded low-fat process American cheese
2 tsp Dijon mustard
In a mediumd saucepan, combine thawed vegetables and diced onion. In a small bowl, combine flour, Italian herb blend, salt and pepper, stirring well to mix. Add flour mixture to vegetables and stir to coat well. Dissolve bouillon granules in water and milk; add to saucepan, and bring to a boil. Cook, stirring constantly, 5 minutes or until mixture is thickened and bubbly. Reduce heat to low and add cheese and mustard, stirring to blend. Serve immediately.
6 servings of 1 cup each. Per serving: 80 calories, 12 g carbs, 5 g protein
DUSTIN'S SPICY EGG SOUP
1 1/2 qt water
1/2 tsp vanilla
2 tbsp bacon bits (or crisply fried crumbled bacon)
1 tbsp chopped onion flakes
1/2 tbsp garlic pepper salt
8 large eggs, lightly mixed but not beaten
1 ~ 1 1/2 tsp crushed red pepper flakes, according to your taste
Put water into a 3-quart saucepan. Add onion flakes, garlic pepper salt and bring to a gentle boil. Add eggs, bacon, vanilla, and red pepper. Continue to cook over medium heat until eggs are cooked. Stir often while cooking.
Note: This is a soup my 15-year-old grandson came up with. He likes to make it about once a week. He hopes you will enjoy his soup recipe.
TOMATO CARROT SOUP
2 1/2 tsp olive oil
1 cup chopped sweet onion
1/2 cup chopped carrot
6 cups chopped tomatoes that have been seeded and peeled
1/4 tsp pepper
1 can (14.5 oz) can vegetable broth
6 tbsp plain fat-free yogurt
1 tbsp minced fresh tarragon
Heat oil in a large saucepan over medium heat. Add onion and carrot and saute 5 minutes until tender. Add tomato and cook for 10 minutes. Pour mixture into food processor or blend (may have to do half at a time) and process until smooth. Ladle 1 cup soup onto 6 serving bowls and top each with 1 tbsp yogurt and 1/2 tsp tarragon.
Per serving: 84 calories, 14 g carbs, 3 g protein
GARDEN-CHICKEN SOUP
6 cups water
2 cups tomato juice
1 cup diced, peeled potato
1 medium onion, chopped
1 cup fresh whole kernel corn (may use frozen)
1 cup cooked lima beans
1/2 cup sliced carrots
1 cup chopped broccoli or broccoli florets
1/2 cup chopped celery stalk
1 cup cooked, chopped chicken breast or thighs
2 tbsp chicken bouillon granules
1 tsp garlic powder
1 1/2 tsp Worcestershire sauce
In a large saucepan or a stockpot, combine all ingredients. Stir to mix, cover pan and bring ingredients to a boil. Reduce heat to low and simmer for 1 hour.
TWO-BEAN SOUP
1/2 lb dried baby lima beans
1/2 lb dried great northern beans
1 (49 1/2 oz) can reduced-sodium chicken broth
1 1/2 cups cubed cooked lean ham
1 medium onion, chopped
2 celery ribs with leaves, chopped
2 medium carrots, sliced
3 garlic cloves, minced
1/8 tsp ground ginger
2 green onions, sliced, optional
Wash beans and remove any bad ones. Place in a large pot or dutch oven and add enough water to cover by 2-inches. Bring to a boil and boil for two minutes. Remove from the heat; cover and let stand one hour.
Drain beans and rinse. Return beans to pot. Add broth and ham; bring to a boil. Reduce heat; cover and simmer for one hour. Add the onion, celery, carrots, garlic, ginger and return to a boil. Reduce heat and cover pot. Simmer at least one-half hour or until beans and vegetables are tender. Place in serving bowls and top with green onions for garnish if desired.
Serves 7 Per serving: 215 calories, 31 g carbs, 10 g fiber, 19 g protein
Note: Beans are an excellent food choice for diabetics.
CARAWAY BEEF-VEGETABLE SOUP
2 bacon slices, cut into pieces
1/2 lb round steak, cut into small pieces
1 can beef broth
1 can diced tomatoes, undrained
2 cups water
1/4 cup chili sauce or catsup
1/2 tsp caraway seed
2 cups coarsely chopped cabbage
1 cup sliced carrots
1/4 cup quick-cooking barley
In a 3-qt saucepan, cook bacon over medium heat until crisp. Add beef; cook, stirring, until beef is browned. Stir in broth, tomatoes, water, sauce and caraway seeds. Heat to boiling. Reduce heat and simmer, uncovered, for 10 minutes. Stir in cabbage, carrots and barley. Continue to simmer about 20 minutes until beef and barley are tender.
Makes 4 servings. Per serving: 25g carbs and 17g protein
TASTY LENTIL SOUP WITH CHICKEN
8-oz (1 cup) dried lentils, sorted and rinsed
1 tbsp olive oil
1 lb skinless chicken breasts, cut into 1" chunks
1/2 cup chopped onion
2 medium yellow squash, diced
2 cups sliced carrots
1 cup sliced mushrooms
1 tbsp basil
4 1/2 cups low-sodium chicken broth
1/2 tsp salt
1/4 tsp black pepper
28-oz can Italian-style diced tomatoes, undrained
Grated Parmesan cheese, optional
Heat olive oil in a Dutch-oven or large soup pot over medium-high heat. Cook chicken with onion until chicken is no longer pink in the center, about 5 minutes. Stir in remaining ingredients, except cheese. Heat to boiling, stirring occasionally. Reduce heat to medium-low. Cover and cook about a half hour until the lentils are tender. Sprinkle with cheese when serving, if desired.
Makes 6 servings with a carb count of 33g per serving and 31g protein per serving.
QUICK AND EASY HOMEMADE CHICKEN SOUP
4 cans ready-to-serve reduced-sodium chicken broth
2 cups cooked chicken, cubed
1 cup frozen green peas
1 tsp parsley flakes
1 tsp dried thyme
1/4 tsp black pepper
1 cup chopped celery
1 cup sliced carrots
1/2 cup chopped onion
2 garlic cloves, finely chopped
1 cup uncooked 'no yolks' egg noodles
Put all ingredients, except noodles, in a 3-qt saucepan and bring to boiling. Stir in noodles and reheat to boiling while stirring noodles. Reduce heat to simmer. Simmer, uncovered about 15 minutes, until noodles are soft and vegetables are tender.
Makes 6 servings. Per serving: 14 g carbs and 23 g protein making this a good diabetic option.
HOMEMADE VEGETABLE BEEF SOUP IN 30 MINUTES
1 tbsp olive oil
1 medium yellow onion, chopped
2 garlic cloves, minced
3/4 lb. beef sirloin, thinly sliced
32 oz frozen vegetable blend of broccoli, cauliflower and carrots
1 can black-eyed peas
1 can (14.5 oz) low-sodium beef broth
1 1/4 cups water
1 tsp dried oregano
Heat olive oil in a large saucepan over medium-high heaat. Add the onion and garlic, saute 1 minute. Add beef and continue cooking until browned. Transfer beef to a plate and keep warm. Return the saucepan to heat and add the vegetables, black-eyed peas, broth, water and oregano Bring to a boil, reduce heat to medium and simmer, covered, 8-10 minutes. Add the other ingredients back in and heat through for 4-5 minutes.
Note: This soup has an equal amount of carbs and protein.
QUICK & EASY SAUSAGE-CORN CHOWDER
1 lb smoked sausage or kielbasa
1 small green bell pepper, diced
1 small onion, diced
1 tbsp butter
1 (16 oz) can creamed-style corn
1 can cream of potato soup
2 cups 2% milk
Cut sausage into 1/2" slices then cut slices into halves. Melt butter in a 2-quart heavy saucepan. Add sausage, green pepper and onion. Cook over medium heat until sausage is browned. While stirring, add corn. When corn is mixed in, add soup and mix again. Gradually add milk, stirring constantly. Continue cooking until heated through, stirring frequently.
TORTELLINI-VEGETABE SOUP
2 tbsp olive oil
1 small red onion, chopped
2 medium carrots, chopped
2 celery ribs, thinly sliced
1 small zucchini, chopped
2 plum tomatoes, chopped
2 garlic cloves, minced
2 cans low-fat chicken broth
1 can kidney beans, rinsed and drained
2 tbsp Worcestershire sauce
9 oz pkg refrigerated tortellini
Heat olive oil in a large saucepan over medium heat. Add onion, carrots, celery, zucchini, tomatoes and garlic. Cook, stirring, until vegetables are crisp-tender, 5-7 minutes. Add broth, water, beans and Worcestershire. Heat to boiling and stir in tortellini. Return to boiling and cook approximately 5 minutes, stirring occasionally, until tortellini is tender. Serve with grated Parmesan cheese on top.
QUICK & EASY SOUTHWESTERN VEGETABLE SOUP
5-6 cups fat-free chicken or vegetable broth
2 cups salsa (med or hot according to your taste)
1 pkg taco seasoning mix
16 oz pkg frozen mixed vegetables
1 can fat-free refried beans
Place all ingredients in a large stock pot over medium heat and cook until vegetables are broken apart and beans are blended in. Bring to a boil then reduce heat to low. Cover and cook 15 minutes. Serve with baked tortilla chips.
HEARTY ROTINI CHOWDER
6 oz. rotini, uncooked
2 tbsp olive oil
3/4 cup chopped onion
1 large carrot, peeled and thinly sliced
1/2 cup chopped celery
2 cloves garlic, minced
1/4 cup all-purpose flour
1 1/2 tsp Italian seasoning mix
1/8 tsp red pepper flakes
1/8 tsp black pepper
2 cans fat-free chicken broth
1 can chick-peas, rinsed and drained
1 can Italian-style stewed tomatoes
6 slices bacon, cooked crisp and crumbled
Grated Parmesan cheese to taste
Cook rotini according to package directions. Rinse, drain and set aside. Heat oil in 4-quart saucepan over medium-high heat; add onion, carrot, celery, and garlic. Cook, stirring occasionally, 5-6 minutes until vegetables are crisp tender. Remove from heat. Stir in flour until smooth while adding spices. Gradually stir in broth. Return to medium heat and bring to a boil, stirring often. Boil, stirring constantly, for 1 minute. Reduce heat and stir in rotini, chick-peas and tomatoes. Cook 5 minutes more or until thoroughly heated through. Ladle into serving bowls and add crumbled bacon and grated cheese.
CHICKEN AND WHITE BEAN SOUP
1/4 cup chopped sweet onion
1 clove garlic, minced
1 tbsp olive or canola oil
1/2 lb boneless, skinnless chicken thighs, cubed
1 tsp dried rosemary
1/2 tsp fresh ground black pepper
1 can Italian-Style stewed tomatoes
1 can fat-free reduced-sodium chicken broth
1 can cannellini or great northern beans, drained
dash of hot pepper sauce
Place oil in a large, deep saucepan and heat over medium-high heat. Add onion and garlic; cook until tender, stirring frequently. Sprinkle rosemary and pepper over chicken cubes and add to saucepan. Cook, stirring, about 2-3 minutes to lightly brown. Add tomatoes and broth. Bring mixture to a boil; cover and simmer 10 minutes. Add beans to mixture and simmer, uncovered, another 15 minutes until chicken is done and sauce has thickened. Add hot pepper sauce to taste.
CREAMY VEGETABLE HAM SOUP
1 cup chopped onion
1 tbsp butter
13 1/2 oz can fat free chicken broth
3/4 lb Velveeta-type cheese, cubed
16 oz frozen mixed vegetables
2 cups cubed ham
1/4 tsp salt
1/8 tsp fresh ground black pepper
Melt margarine in a 2-qt saucepan and saute onions until tender. Add chicken broth, milk and cheese. Stir over low heat until the cheese melts. Stir in ham, veggies, salt and pepper. Cover and cook until heated through. Stir occasionally to keep from sticking.