Year-Round Fresh pg. 127 8 serv 5 points STOVE
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
Showing posts with label soup. Show all posts
Showing posts with label soup. Show all posts
Sunday, April 21, 2019
Tomato Soup with Garlic Cheddar Toasts
serves 4 Cook Up Comfort 6 points stovetop
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
Potato-Cheese Soup
Cook Up Comfort pg 98 {6 servings} Stove
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
Robust Black Bean Soup with Onion and Cilantro
2 points STOVE Cook Up Comfort
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
Fresh Corn Basil Soup
Fresh Corn Basil Soup Simply 5 pg 52 1 Point
1 T canola oil
1 onion, chopped
3 lg garlic cloves, minced
3 cups of corn kernels (about 6 ears of corn)
32 oz carton vegetable broth
½ t salt
¼ t black pepper
Thinly sliced fresh basil leaves
1. Heat oil in large pot or Dutch oven over med heat. Add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add corn and cook, stirring untl tender, about 5 minutes. Stir in broth, salt, and pepper and bring to a boil. Reduce heat and simmer 10 minutes. Remove pot from heat and let cool 10 minutes.
2. Transfer 3 cups of soup to blender and blend until smooth. Return to pot and cook over low heat until heated through, about 2 minutes. Ladle soup evenly into 6 bowls and sprinkle with basil.
STOVE
1 T canola oil
1 onion, chopped
3 lg garlic cloves, minced
3 cups of corn kernels (about 6 ears of corn)
32 oz carton vegetable broth
½ t salt
¼ t black pepper
Thinly sliced fresh basil leaves
1. Heat oil in large pot or Dutch oven over med heat. Add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add corn and cook, stirring untl tender, about 5 minutes. Stir in broth, salt, and pepper and bring to a boil. Reduce heat and simmer 10 minutes. Remove pot from heat and let cool 10 minutes.
2. Transfer 3 cups of soup to blender and blend until smooth. Return to pot and cook over low heat until heated through, about 2 minutes. Ladle soup evenly into 6 bowls and sprinkle with basil.
STOVE
ZERO POINTS Lazy Lentil Crock Pot Soup
8 Cups of vegetable broth (I use low sodium)
• 1 Pound of dried lentils, rinsed and drained
• 1 Cup of chopped cauliflower
• 3 Large carrots, peeled and sliced into rounds
• 1 Medium onion (any color) chopped
• 2 Large celery stalks, chopped
• 1 Can of diced tomatoes (14.5 ounces) keep the juice!
• 1.5 Cups of hot water
• 1 Tablespoon of red wine vinegar (or red wine)
INSTRUCTIONS:
• Put everything in the crock pot (except the celery and cauliflower) and stir
• Cook for about 4 hours on low
• Add the celery and cauliflower
• Turn the crock pot to high and cook another 30 minute
Pulled Chicken Ancho Chili and Black Bean Soup
58min Prep: 25min Cook: 30min Serves: 8 Difficulty: Easy o point
• 1 tsp olive oil
• 2 cup(s), chopped uncooked onion(s), chopped
• 2 medium poblano chile, chopped
• 1 1/2 tsp kosher salt, divided
• 1 Tbsp minced garlic
• 1 medium sweet red pepper(s), diced
• 2 tsp chili powder, or to taste
• 2 tsp ancho chili powder, or to taste
• 2 tsp ground cumin
• 4 cup(s) fat free chicken broth
• 15 oz canned diced tomatoes
• 1 pound(s) uncooked boneless skinless chicken breast
• 15 oz canned black beans, rinsed and drained
• 2 cup(s) frozen corn kernels, defrosted
• 1 Tbsp fresh lime juice
• 1 cup(s) fat-free plain Greek yogurt
• 1/2 cup(s) cilantro, chopped
• 1/2 cup(s) uncooked scallion(s), sliced
Heat oil in a large soup pot over medium heat. Add onion, poblano and 1 tsp salt; cook, stirring often, until onion is soft, 7-10 minutes. Add garlic, red pepper, both chili powders and cumin; cook, stirring a few times, 1 minute. Add broth and tomatoes; increase heat to high to bring to a boil. Reduce heat to medium low and bring to a simmer; add chicken to pot. Cover and simmer until cooked through, 7-10 minutes.
Remove chicken to a plate; let cool 2-3 minutes. Meanwhile, add beans and corn to pot; cook until heated through, 2-3 minutes.
Shred chicken with two forks; add back to soup. Stir in lime juice and remaining 1/2 tsp salt (or to taste); serve topped with yogurt, cilantro and scallions.
Serving size: 1 c soup, 2 Tbsp yogurt, 2 Tbsp cilantro/scallion
• 1 tsp olive oil
• 2 cup(s), chopped uncooked onion(s), chopped
• 2 medium poblano chile, chopped
• 1 1/2 tsp kosher salt, divided
• 1 Tbsp minced garlic
• 1 medium sweet red pepper(s), diced
• 2 tsp chili powder, or to taste
• 2 tsp ancho chili powder, or to taste
• 2 tsp ground cumin
• 4 cup(s) fat free chicken broth
• 15 oz canned diced tomatoes
• 1 pound(s) uncooked boneless skinless chicken breast
• 15 oz canned black beans, rinsed and drained
• 2 cup(s) frozen corn kernels, defrosted
• 1 Tbsp fresh lime juice
• 1 cup(s) fat-free plain Greek yogurt
• 1/2 cup(s) cilantro, chopped
• 1/2 cup(s) uncooked scallion(s), sliced
Heat oil in a large soup pot over medium heat. Add onion, poblano and 1 tsp salt; cook, stirring often, until onion is soft, 7-10 minutes. Add garlic, red pepper, both chili powders and cumin; cook, stirring a few times, 1 minute. Add broth and tomatoes; increase heat to high to bring to a boil. Reduce heat to medium low and bring to a simmer; add chicken to pot. Cover and simmer until cooked through, 7-10 minutes.
Remove chicken to a plate; let cool 2-3 minutes. Meanwhile, add beans and corn to pot; cook until heated through, 2-3 minutes.
Shred chicken with two forks; add back to soup. Stir in lime juice and remaining 1/2 tsp salt (or to taste); serve topped with yogurt, cilantro and scallions.
Serving size: 1 c soup, 2 Tbsp yogurt, 2 Tbsp cilantro/scallion
Saturday, April 20, 2019
WW Chicken Tortilla Soup
5 points for 2 cups; 2 points for 1 1/2c on website pg 57 1 tsp olive oil
1 1/2 cup(s) uncooked onion(s), chopped
1 1/2 tsp kosher salt
4 tsp minced garlic
1 medium jalapeño pepper(s), seeded and minced
1 tsp chili powder
6 cup(s) reduced-sodium chicken broth
15 oz canned diced tomatoes, fire roasted, drained
4 breast(s) Weight Watchers Chicken breasts
1/3 cup(s) fresh lime juice
1 cup(s) cilantro, chopped
1/3 cup(s) Weight Watchers Reduced fat Mexican blend shredded cheese, (about 6 Tbsp)
12 gm baked low fat tortilla chips, (about 6 Tbsp)
Heat olive oil in a large soup pot set over medium heat.
Add onion and salt and cook for 5-10 minutes or until onion is softened.
Add garlic, jalapeno, and ancho chili powder and cook for 1 minute.
Add broth, tomatoes, chicken breasts, and lime juice.
Bring to a simmer and cook, covered for 20 minutes or until chicken breasts are cooked through.
Remove breasts from soup and use 2 forks to shred. Return chicken to pot with cilantro.
Serve soup garnished with cheese and tortilla chips.
Slow Cooker Beef and Sweet Potato Soup
Serves10-12 1/2 lb. bacon
3 lbs. beef stew meat (or boneless chuck roast, trimmed), cubed into 3/4" to 1" pieces
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 large cloves garlic, minced
1 large yellow onion, chopped
1 T. medium-heat chili powder
1 T. cumin
1 (14.5 oz.) can Red Gold® Diced Tomatoes
1 (14.5 oz.) can Red Gold® Petite Diced Tomatoes with Green Chilies
4 c. reduced sodium beef stock
1 T. soy sauce
1-1/2 lbs. sweet potatoes, peeled and diced into 1/2" pieces (about 4 c.)
2 c. frozen corn kernels
2 T. freshly squeezed lime juice
fresh lime wedges, for serving
chopped fresh cilantro, for serving
Heat a large skillet over medium to medium-high heat and cook the bacon until chewy-crisp. Remove bacon to paper towel-lined plate to cool, and then roughly chop. Sprinkle beef with salt and pepper, and then sear beef in two separate batches, just until nicely browned on all sides. Transfer beef (leave excess fat in the skillet) and bacon to a large slow cooker on high heat. (If using a slow cooker like I own - the Cuisinart Cook Central Multi-Cooker - simply cook bacon and beef right in the cooker. Drain off fat once beef has cooked.) Stir in garlic, onion, chili powder, and cumin, and sauté until onion starts to soften, about 3 to 4 minutes. Add both cans of diced tomatoes (with the juice), beef broth, and soy sauce. Cover and cook for 4 hours on high heat. Stir in sweet potatoes, and then cover and cook for 2 hours more, or until sweet potatoes are tender. Stir in corn, cover, and cook for 10 minutes. Stir in fresh lime juice right before serving. Offer lime wedges for squeezing over individual bowls of soup for even more bright lime flavor. Finish with a sprinkling of fresh cilantro.
3 lbs. beef stew meat (or boneless chuck roast, trimmed), cubed into 3/4" to 1" pieces
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 large cloves garlic, minced
1 large yellow onion, chopped
1 T. medium-heat chili powder
1 T. cumin
1 (14.5 oz.) can Red Gold® Diced Tomatoes
1 (14.5 oz.) can Red Gold® Petite Diced Tomatoes with Green Chilies
4 c. reduced sodium beef stock
1 T. soy sauce
1-1/2 lbs. sweet potatoes, peeled and diced into 1/2" pieces (about 4 c.)
2 c. frozen corn kernels
2 T. freshly squeezed lime juice
fresh lime wedges, for serving
chopped fresh cilantro, for serving
Heat a large skillet over medium to medium-high heat and cook the bacon until chewy-crisp. Remove bacon to paper towel-lined plate to cool, and then roughly chop. Sprinkle beef with salt and pepper, and then sear beef in two separate batches, just until nicely browned on all sides. Transfer beef (leave excess fat in the skillet) and bacon to a large slow cooker on high heat. (If using a slow cooker like I own - the Cuisinart Cook Central Multi-Cooker - simply cook bacon and beef right in the cooker. Drain off fat once beef has cooked.) Stir in garlic, onion, chili powder, and cumin, and sauté until onion starts to soften, about 3 to 4 minutes. Add both cans of diced tomatoes (with the juice), beef broth, and soy sauce. Cover and cook for 4 hours on high heat. Stir in sweet potatoes, and then cover and cook for 2 hours more, or until sweet potatoes are tender. Stir in corn, cover, and cook for 10 minutes. Stir in fresh lime juice right before serving. Offer lime wedges for squeezing over individual bowls of soup for even more bright lime flavor. Finish with a sprinkling of fresh cilantro.
Slow Cooker Chicken Fajita Soup
1 pound boneless, skinless chicken breasts
2 (10.75 ounce) cans condensed cream of chicken soup
1 cup salsa
2 cups frozen corn
1 (15 ounce) can black beans, drained and rinsed
1½ cups water
1 teaspoon ground cumin
½ teaspoon dried cilantro
1 cup shredded cheddar cheese
Optional Toppings:
sour cream diced tomatoes green onions cilantro lettuce diced avocado
tortilla strips
Spray your slow cooker with cooking spray. Add chicken to the bottom of the slow cooker.
In a medium sized mixing bowl, mix cream of chicken soup, salsa, corn, black beans, water, cumin, and cilantro. Pour over the top of chicken.
Cook on low for 4-6 hours. Remove the chicken and shred with two forks. Place back into the slow cooker and add shredded cheese. Continue cooking until cheese has melted about 15 minutes. Serve with your favorite toppings.
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