"Point-less" Meals: soup

Showing posts with label soup. Show all posts

Monday, March 17, 2014

Spicy Sausage and Vegetable Soup

Easy and perfect for a cool afternoon or evening meal.

serves 12 ( 1-1/3 c. = 4 points +)

20 oz/ Jenny O hot turkey Italian sausage links, casings removed
2 c. chopped onion
2 medium zucchini, halved and sliced
2 medium carrots, sliced thinly
2 celery ribs, sliced
1 T. crushed garlic
1 can ( 15 oz.) whole tomatoes, undrained
6 c. ( 48 oz) fat-free chicken broth
2 ( 15 oz) cans cannellini beans, drained and rinsed
salt and pepper to taste

Heat a large saucepan over medium heat. Add sausage, onions, carrots, celery and zucchini. Cook until meat is no longer pink and onions are translucent. Stir in tomatoes, garlic, broth, beans, salt and pepper. Bring to a boil. Reduce, heat, cover and simmer 30-45 minutes or until vegetables are tender.

Monday, February 24, 2014

Spicy Sausage, Potato and Kale Soup

This soup is very much like the "Zuppa Toscana" soup at "Olive Garden". In my opinion, it is even better!
The recipe was adapted from the site "thecandidappetite.com".

Serves 10 ( 1 generous cup = 4 points +)

20 oz. Jenny O hot Italian sausage links, casings removed
2 c. chopped onion
1 T. crushed garlic
1 tsp. salt
1 tsp. black pepper
2 bunches of kale, stemmed and chopped
1/4 tsp. ground nutmeg
3 c. sliced and halved Yukon Gold potatoes ( slice about 1/4 inch thick)
8 c. fat-free chicken broth
1/2 c. fat-free half and half

Heat a large heavy pot, such as a Dutch oven, over medium-high heat. Coat with nonstick spray and dd sausage, breaking apart with spoon. Cook until no longer pink. Remove sausage with a slotted spoon and drain on paper towels.
Add onion to the pan and cook until onion begins to soften. Add garlic, salt and pepper and cook until onions are tender. Stir in kale and cook until it begins to wilt. Stir in nutmeg. Cook kale until it is completely wilted down ( about 3 more minutes).
Add sliced potatoes and cooked sausage. Stir in chicken broth and bring to a boil. Lower heat and simmer until potatoes are tender and soft. Stir in half and half. Serve immediately.

Monday, November 18, 2013

Sweet Potato Soup

Easy, quick, creamy and delicious. You will love this autumn soup!

serves 6 ( 1-1/2 c. = 5 points +)

2 lbs. sweet potatoes, halved lengthwise ( about 2 large)
1/4 c. water
2 tsp. olive oil
1 c. chopped onion
1/2 tsp. ground cumin
1/4 tsp. crushed red pepper flakes
4 c. fat-free chicken broth
1/4 tsp. salt
6 slices fully cooked bacon ( such as Oscar Mayer), cooked and crumbled
1 oz. ( about 1/4 c.) fresh shaved Parmesan cheese
flat-leaf parsley

Place potatoes, cut sides down in an 11 x 7 inch baking dish. Add water, cover with plastic wrap and microwave 10-15 minutes or until tender. Cool slightly and discard potato skins.
Heat a saucepan over medium heat. Add oil and swirl to coat. Add onion and cook until translucent. Add cumin, red pepper flakes and chicken broth. Bring to a boil.

Place half of sweet potato and half of broth mixture in a blender. Remove center piece of blender lid to allow steak to escape. Place blender lid on blender and cover with a clean towel to avoid splatters. Blend until smooth.
Pour pureed soup into a large bowl. Repeat procedure with remaining sweet potato and broth mixture. Stir in salt. Divide soup among 6 bowl. Top with bacon, shaved Parmesan and parsley.

adapted from "Cooking Light"

Wednesday, October 23, 2013

Red Bean, Chicken, and Sweet Potato Stew

Here's a great crock pot meal. I even threw the chicken in frozen for extra ease in prep work. The flavor of this stew was amazing! I think you will like it!

serves 8 ( about 1-1/2 scant cups = 6 points +)

2 ( 15 oz. cans kidney beans, rinsed and drained
4 c. peeled, cubed sweet potato
1 lb. boneless, skinless chicken breasts
2 ( 14.5 oz) cans fat-free chicken broth
2 large green peppers, chopped
1 ( 15 oz) can diced tomatoes
2 ( 4 oz.) cans diced green chilies
1 T. Cajun seasoning
2 tsp. crushed garlic
1/4 c. reduced-fat, creamy peanut butter
chopped, fresh cilantro

Combine all ingredients in a crock pot, except peanut butter and cilantro. Cover and cook on low for 10-12 hours or on high for 5-6 hours or until veggies are tender and chicken is easy to shred. Shred chicken.
Remove 1 c. hot liquid from crock pot. Whisk in peanut butter. Return mixture to pot; stir.

Top each serving with cilantro.

Thursday, September 5, 2013

Tomato-Basil Soup

This easy soup recipe can be made in about 15 -20 minutes. I served this along with
Prosciutto and Gruyere Stromboli. Enjoy!

Serves 4 ( 2 points +)

1T. olive oil
1/2 c. chopped onion
1 ( 28 oz) can whole tomatoes, undrained
1/2 c. water
1/4 c. fresh basil leaves
2 T. fat-free sour cream
salt to taste

Heat 2 tsp. oil in a sauce pot. Add onion and cook until tender. Add tomatoes and water. Simmer for 10 minutes. Place tomato mixture in a blender, along with basil and sour cream. Blend until smooth. ( or use an immersion blender). Season with salt to taste.

Sunday, March 10, 2013

Chili Spiced Chicken Soup with Avocado Relish

What an amazing soup for a cool, wintry day. It is the perfect combination of spiciness with cool toppings to balance it out. This recipe is sure to satisfy all soup lovers!

serves 8 ( about 1-1/4 c. soup with 1/4 c. relish = 7 points +)

Spice Blend:

2-1/2 tsp. chili powder
2 tsp. cumin
1 tsp. dried oregano
1 tsp. black pepper
1/2 tsp. salt

Soup:

1 T. canola oil, divided
1-1/4 lbs. boneless, skinless chicken breasts, cut into 1/2 inch wide strips
2 c. chopped onion
1 c. chopped red bell pepper
1 c. chopped green bell pepper
1 c. chopped yellow bell pepper
1 T. crushed garlic ( from a jar)
1/2 tsp. salt
2 c. frozen corn, thawed
1 ( 32 oz) carton fat-free chicken broth
1 ( 28 oz) can diced tomatoes, undrained
2 T. lime juice

Relish:

1/2 c. chopped, fresh cilantro
1/3 c. chopped green onions
3 oz. queso fresco, crumbled
1 diced, peeled avocado

Combine spice ingredients in a small bowl.

To prepare soup, heat 2 tsp. oil in a large nonstick saucepan. Add chicken; sprinkle 1-1/2 T. spice mix over chicken. Saute 8 minutes or until done; Remove and cool Chop chicken into small pieces; set aside.

Heat remaining 1 tsp. oil in pan. Add onion, peppers, garlic and 1/2 tsp. salt. Sprinkle vegetable mixture with remaining spice blend; saute 8 minutes or until vegetables are tender. Stir in chicken, corn, broth and tomatoes; bring to a boil. Reduce heat and simmer for 15 minutes. Add lime juice.

To prepare relish, combine all ingredients.

Ladle 1-1/4 c. soup into bowls; top with 1/4 c. relish.

adapted from "Cooking Light"

Sunday, January 27, 2013

Avgolemono Soup

If you enjoy Greek food, you will love this soup. The creamy combination of chicken, lemon and rice is comforting on a cold winter's day. This soup would also be a great cold remedy!

serves 4 ( about 1-1/2 c. = 6 points +)

2 tsp. olive oil
1/2 c. chopped onion
3 garlic cloves, minced
6-1/2 c. fat-free chicken broth
1/2 c. uncooked long grain rice
1/3 c. fresh lemon juice
2 tsp. cornstarch
salt and pepper
1 egg, lightly beaten
2 c. shredded cooked chicken breast ( about 8 oz)
dried parsley

Heat a Dutch oven over medium-high heat. Add oil to pan; add onion and garlic; saute 2 minutes. Add chicken broth; bring to a boil. Stir in rice; reduce heat and simmer for 16 minutes.
Combine juice, cornstarch , and egg in a small bowl, stirring with a whisk. Slowly pour egg mixture into broth mixture, stirring constantly with a whisk. Add chicken to broth mixture; cook until mixture thickens and rice is done ( about 3 minutes). Season with salt and pepper. Sprinkle each serving with dried parsley.

adapted from "Cooking Light"

Wednesday, December 26, 2012

Tomato and Cheese Tortellini Soup

This "doctored up" tomato soup is perfect for those hurried evenings when you want something hot, but do not have lots of time to cook. I have made this for years and my kids love it. This is great served with grilled cheese.

serves 16 ( 1 c. = 4 points +)

1 large can ( 50 oz) Campbell's condensed tomato soup
50 oz. water
1 can ( 15 oz) diced tomatoes, undrained
12 oz. frozen cheese tortellini
2 T. oregano
1 T. basil
4 T. Parmesan cheese, grated

Mix soup and diced tomatoes with 50 oz. water in a large pot. Add oregano and basil; bring to a boil, then reduce heat to simmer.
Meanwhile, bring another pot of water to boil. Add tortellini and cook until pasta rises to the top of the water. Drain.
Add tortellini to tomato soup. Stir to heat through. Top each serving with 1 tsp. Parmesan cheese.

Tuesday, November 27, 2012

Creamy Turkey Rice Soup

This soup is quite amazing. It makes great use of your left over turkey too. My husband loved it so much that he ate three bowls in one sitting! It is thick and rich. It will thicken more upon standing, so if you reheat it, you may add some water to achieve desired consistency.

Serves 12 ( about 1 c. = 4 points +)

1 large onion
1 large carrot
1 celery rib
¼ c. light butter
½ c. flour
8 c. fat free chicken broth
1 c. uncooked Jasmine or white rice, cooked according to package directions
2 c. turkey breast, cooked and cubed
salt and pepper to taste
1 c. (2%) evaporated milk

Place onion, carrot and celery in a food processor and process until finely chopped.

Heat butter in a large nonstick pot or Dutch oven. Add vegetables and cook until tender. Stir in flour. Gradually whisk in chicken broth.

Cook and stir until starting to thicken. Add turkey, cooked rice, salt and pepper. Cook until thickened. Stir in evaporated milk and heat through.

Wednesday, November 21, 2012

Italian Vegetable Soup

Just got back from a trip to Italy! After all of the heavy eating we did, including pastries and gelato every day, I wanted to make something light for lunch this week. This soup was easy, light and tasted great.

serves 12 ( 1 c. = 1 point +)

4 c. vegetable broth
1 c. water
1 T. crushed garlic
2 c. fresh broccoli florets
1 onion, chopped
2 c. chopped cabbage
1 bell pepper, chopped
2 stalks celery, chopped
2 carrots, chopped
1 can ( 15 oz) green beans, drained
1 can ( 28 oz) crushed tomatoes
salt and pepper to taste
12 tsp. parmesan cheese

Place all ingredients, except Parmesan cheese in a large sauce pot. Bring to a boil. Reduce heat, cover and simmer until vegetables are tender. ( about 30 minutes). Top each serving with 1 tsp. Parmesan cheese.

Monday, October 29, 2012

Italian Wedding Soup

This soup was so easy to make. It took about 30 minutes from start to finish. Even though this soup is light and healthy, it is very satisfying!

serves 8 ( 5 points +)

1 T. olive oil
1 medium onion, chopped
2 medium carrots, chopped
8 c, fat-free chicken broth
1 lb. ground turkey
1/2 c. Italian seasoned bread crumbs
1/4 c. grated Parmesan cheese
2 eggs
1 tsp. salt
1/2 tsp. pepper
1 bag ( 5 oz) fresh, baby spinach

Heat oil in a large soup pot. Add onions and carrots and cook until onion is translucent. Add broth and bring to a boil over high heat.
Meanwhile, mix turkey with bread crumbs, Parmesan cheese, eggs, salt and pepper. Form into 48 small meatballs. Transfer the meatballs to a baking sheet.

Reduce heat under broth to medium. Drop meatballs, one at a time, into the broth. Let the soup simmer until meatballs are cooked through, about 20 minutes. Stir in spinach and cook about 3 minutes more.

Ladle into bowls and top with extra parmesan cheese if desired.

Thursday, August 9, 2012

Summer Squash Soup with Pasta and Parmesan

A fresh-tasting soup that is perfect for summer!

serves 8 (1 c. = 3 points +)

6 c. fat-free chicken broth
3 c. water
2-¼ c. uncooked farfalle ( bow tie) pasta ( about 6 oz.)
2 c. finely chopped yellow squash
2 c. finely chopped zucchini
1 tsp. dried parsley
1 T. chopped fresh basil
1 T. lemon juice
1 tsp. chopped fresh thyme
½ tsp. dried oregano
½ tsp. black pepper
½ c. Parmesan cheese, grated

Bring broth and water to a boil in a Dutch oven or large pot. Add pasta and cook 8 minutes. Add remaining ingredients except for Parmesan cheese. Reduce heat and cook for 4 minutes or until pasta is done and vegetables are tender. Sprinkle with Parmesan.

adapted from "Cooking Light"

Sunday, February 26, 2012

Ham and Potato Chowder

This creamy soup is perfect for a February afternoon!

serves 12 ( 1-¼ c. = 4 points + )

4 T. light stick butter
1 onion, chopped
2 celery stalks, chopped
½ c. flour
4 c. cooked cubed Yukon Gold potatoes
4 c. fat-free chicken broth
3 c. skim milk
2 c. cooked cubed lean ham
1 c. fat-free sour cream ( I like Breakstone's)
¼ c. chopped green onion
salt, pepper and dried thyme to taste
1-½ c. low-fat shredded cheddar cheese

In a Dutch oven or large pot, melt butter. Add onion and celery and cook until onion is tender. Whisk in flour. Gradually add chicken broth, whisking to make mixture smooth. Gradually add milk, continuing to whisk. Cook until mixture begins to thicken. Add potatoes, cooking until mixture thickens more. Add ham and heat through. Add sour cream, stirring until blended. Add green onions, salt, pepper and thyme.

Ladle soup into bowls and top each serving with 2 T. shredded cheddar cheese.

Monday, February 13, 2012

Sirloin and Tortellini Soup

serves 12 ( 6 points+)

6 T. flour, divided
1 lb. boneless sirloin steak, cubed
1 onion, chopped
2 celery stalks, chopped
2 carrots, chopped
3 garlic cloves, minced
3 cans ( 14.5 oz. each) diced tomatoes, undrained
1 box ( 32 oz) fat-free beef broth
2 c. water, divided
thyme, salt and pepper to taste
16 oz. bag frozen cheese tortellini

Place 3 T. flour in a large ziplock bag. Add sirloin cubes and turn to coat.
Spray a large nonstick skillet with spray. Brown beef; remove from pan.
Respray pan and saute carrots, onion, celery and garlic until tender. Stir in tomatoes, beef broth, 1-½ c. water, thyme salt and pepper. Bring to a boil; reduce heat and simmer 30 minutes. Add tortellini and cook until tender ( about 5 minutes). Stir together 3 T. flour and ½ c. water until smooth. Add to soup. Bring to a boil, stirring constantly until slightly thickened.

Monday, January 9, 2012

Turkey Noodle Soup

Last week, I made a turkey breast and then froze the carcass with a little of the meat still left on it, hoping to make this soup this week. The recipe comes from my friend, Susan, over at Cupcakes and Crablegs.
It warms the soul on a cold wintry night and tastes great with a crusty French bread or a nice sandwich.

serves 6 ( 4 points+)

leftover meat and bones from a cooked turkey or turkey breast
1 medium-large onion, chopped
3 carrots, chopped
3 celery stalks, chopped
6 oz. uncooked egg noodles
10 c. water
salt and pepper to taste

Preheat oven to 450. Place the turkey carcass in a roasting pan coated with nonstick spray. Bake for 1 hour, stirring occasionally. Add vegetables and cook for another 30 minutes.

Remove roasting pan from the oven and place over two burners on the stove top. Add 10 c. water. When water boils, turn heat down to simmer. Cook, stirring occasionally and scraping the bottom of the pan to loosen any bits of meat for about 30 minutes more. Remove meat from bones, add egg noodles and cook until noodles are tender. Season with salt and pepper to taste.

Sunday, January 8, 2012

Black Bean Soup

Serves 4 ( 1 c. soup with 1 T. ham, 1T. cheese and 1T. sour cream = 5 points+ )

¼ c. chopped red onion
½ c. water
1 tsp. ground cumin
¼ tsp. crushed red pepper flakes
1 ( 14 oz) can fat-free chicken broth
2 ( 15 oz) cans black beans, drained and rinsed
1 T. lime juice
2 oz. lean deli ham
4 T. reduced-fat cheddar, shredded
4 T. fat-free sour cream

Place first 5 ingredients in a large sauce pot. Add 1-½ cans of beans. Bring to a boil, reduce heat and simmer for 15 minutes. Place bean mixture in a blender, removing center piece of blender lid to let steam escape. Cover opening with a towel. Blend until smooth. Return soup to pot. Add remaining beans and heat through. Stir in lime juice.
Heat a small frying pan coated with nonstick spray. Cook ham until lightly browned. Top soup with ham, cheese and sour cream.

Wednesday, December 28, 2011

Italian Beef Stew

Full of flavor, this stew is perfect for a cold wintry night! I am serving this with some homemade French bread and a salad.

serves 8 ( 1 c. = 8 points +)

7 tsp. olive oil, divided
1-½ c. chopped onion
½ c. chopped carrot
1 T. minced garlic
¼ c. flour
2 lbs. boneless beef chuck roast, cut into cubes
salt and pepper to taste
1 c. dry red wine
3-¾ c. seeded, chopped Roma tomatoes
1-½ c. fat- free beef broth
½ c. water
1 tsp. dried oregano
½ tsp. dried thyme
1 bay leaf
1 ( 8 oz) package fresh sliced mushrooms
¾ c. sliced carrot
1 tsp. dried basil
1tsp. dried parsley

Heat a Dutch oven over medium heat. Add 1 tsp. oil. Cook onion and ½ c. carrot for 8 minutes, stirring occasionally. Add garlic and cook 30 seconds. Remove from pan.
Place flour, salt and pepper in a shallow bowl. Heat 1 T. oil in pan. Dredge half of the beef in the flour mixture and cook until browned on all sides. Remove from pan and repeat with remaining oil and beef.

Add wine to pan and cook 5 minutes or until reduced to about ⅓ c. Return meat and onion mixture to pan. Add tomato and next 6 ingredients; bring to a boil. Cover, reduce heat and simmer for 45 minutes, stirring occasionally. Uncover and stir in remaining ¾ c. sliced carrot. Cook uncovered for 1 hour or until meat is tender. Discard bay leaf. Stir in basil and parsley. If more salt or pepper is needed, season to taste.

Friday, December 16, 2011

Broccoli Cheese Soup

This soup is my favorite broccoli cheese soup recipe. I have worked to make it low-fat, but still filling and very delicious. This soup can definitely be eaten as a meal, especially if you include a salad and some nice bread. Enjoy!

Serves 12 ( 6 points +)

2 T. light stick butter ( Land O' Lakes)
1 medium onion, chopped
½ c. flour
6 c. fat-free chicken broth
8 oz. bow-tie pasta
pepper to taste
16 oz. frozen chopped broccoli
6 c. skim milk
1 lb. reduced fat Velveeta
2 T. cornstarch
3-4 T. water

Melt butter in a large pot or Dutch oven. Add onion and cook until tender. Stir in flour. Gradually add chicken broth, whisking until smooth. Bring to a boil. Add pasta and cook 4-5 minutes or until pasta begins to soften. Add pepper to taste. Add broccoli and cook 4-5 minutes. Add milk and cheese. Cook until cheese melts, stirring often. Heat until thickened. Mix cornstarch with water. Stir into soup to thicken a bit more. Let stand 10-15 minutes before serving.

Thursday, October 20, 2011

Chili Pot-Pies

I thought these were cute and a nice way to have portion control. My boys, on the other hand, thought it was ridiculous to serve chili in little ramekins instead of nice, big, bowls :)

Place chili in ramekins and top with 1 T. cheese

cover with crust and make slits in the top to vent

serves 10 ( 6 points + )

1-½ lbs. extra lean ground beef ( 95% lean)
1 onion, diced
1 can ( 14 oz) diced tomatoes
1 can Bush's chili beans
2-3 T. chili powder
1 tsp. garlic powder
dash of cayenne pepper
salt and pepper to taste
10 T. reduced-fat shredded cheddar cheese
1 crust from Pillsbury refrigerated pie crust

Preheat oven to 400 degrees.

In a large pot or Dutch oven, brown beef and onion until meat is no longer pink. Drain.

Return beef mixture to pot and add diced tomatoes, chili beans and spices. Heat through.

Spoon chili evenly into ramekins coated with cooking spray. top each with 1 T. reduced-fat shredded cheddar cheese.

Unroll pie crust and pat to flatten a little. Using a ramekin like a cookie cutter, cut out 10 circles. ( you may have to re-piece the last two sections of dough). Place dough on top of chili mixture. Cut slits in the top to vent.

Place ramekins on a baking sheet. Bake 20-25 minutes or until crust is golden. Chili will be VERY hot, so you may want to let it stand for 10 minutes before eating.

Tuesday, October 18, 2011

Tortilla Meatball Soup

serves 6 ( 1-½ c. = 8 points + )

2 jalepeno peppers
1 red bell pepper
2 c. frozen corn kernels, thawed
4 ( 6") corn tortillas, cut into ½ " strips
¾ tsp. salt
6 garlic cloves, minced
⅓ c. Panko Japanese bread crumbs
1 lb. lean ground beef ( at least 93% lean)
1 egg
1 chipotle chile, canned in adobo sauce, minced
2 c. chopped onion
2 c. cubed red potatoes
1 c. sliced carrot
3 c. fat-free chicken broth
2 c. water
¾ c. reduced-fat shredded cheddar cheese
½ c. chopped, fresh cilantro

Preheat broiler. Cut jalepenos and bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on a foil lined baking sheet. Arrange corn on a baking sheet with peppers. Broil 4-6 minutes or until blackened, turning corn once. Place peppers in a paper bag; fold to seal. Let stand 15 minutes; peel. Mince jalepenos and coarsely chop bell pepper. Set aside.

Place tortilla strips in a single layer on a baking sheet; lightly spray with cooking spray. Broil for 3 minutes or until golden brown, turning after 2 minutes. Set aside.

Combine ¼ tsp. salt, 1 garlic clove, Panko and next 3 ingredients ( through chipotle) in a large bowl. With moist hands, shape into 24 meatballs.

Place a Dutch oven or large pot over medium heat. Coat with cooking spray. Brown meatballs on all sides, Remove from pan ADd onion, potatoes, and carrot to pan. Saute for 5 minutes, stirring occasonally. Add remaining 5 garlic cloves, cook 1 minutes stirring constantly. Add peppers, broth and 2 c. water; bring to a boil. Reduce heat and simmer for 20 minutes or until vegetables are almost tender, stirring occasionally.

Return meatballs to pan. Add remaining ½ tsp. salt and corn; return to a simmer and cook for 10 minutes or until meatballs are done. Ladle 1-½ c. soup into each of 6 bowls; top each serving evenly with cheese, cilantro and tortilla strips.

adapted from Cooking Light

Who am I?

After having success following Weight Watchers and learning how to cook in a healthier manner, I started sharing my "Point-less" recipes with friends. That began back in 2007. With much encouragement, I have started this blog as a way to encourage others in healthy eating and possibly in their journey of weight loss. I believe in healthy food that tastes great! My family has tried each and every one of these recipes. Let me know if you try any and how you like them. Welcome to "Point-less Meals"!