Soups – healthy choices that don’t compromise on taste

Southwestern Chicken Soup

  • Minutes to Prepare: 10
  • Minutes to Cook: 25
  • Number of Servings: 8

Ingredients

  • 1 lb. (16 oz.) chicken breasts, chopped into bite-size pieces
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • 1 jalapeno pepper, seeded and chopped (optional; leave in seeds for more heat)
  • 1 green pepper, chopped
  • 4 c fresh spinach or about 4 oz. frozen spinach (this is an estimate; you can add more or less)
  • 1 T cumin
  • 1 T olive oil
  • 1 14-oz can chopped tomatoes (preferably low-sodium)
  • 2 avocados, chopped
  • 1 quart chicken stock (preferably reduced-sodium)
  • 1/4 c cilantro, torn
  • 2 limes, juiced
  • 1 14-oz can pinto or black beans, drained and rinsed
  • 2 c cooked brown rice

Directions

  1. If you’re not using cooked rice, start making rice before you begin the soup.
  2. Heat oil in a large soup pot set over medium-high flame, and add garlic, onion and peppers. Cook until soft and starting to get some color, about 5 minutes. Lower heat to medium. Add chicken and cumin and cook another five minutes. Add chicken broth, beans, spinach and tomatoes. Raise heat to medium-high and simmer for 10 minutes. Remove from heat and add lime juice, stirring well. Season with salt and pepper to taste. (Sodium from optional salt not included.)
  3. To serve: place 1/2 c rice in bottom of each bowl. Sprinkle avocado and cilantro on top.
  4. (For vegetarian version: Heat olive oil, add garlic, onion and peppers, cooking until fragrant. Add stock, tomatoes and beans, and allow to simmer for 10 minutes. Add lime juice. Remove from heat and add about 1/4 of an avocado and 1/2 T cilantro to each bowl.)

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 264.2
  • Total Fat: 9.8 g
  • Cholesterol: 32.9 mg
  • Sodium: 184.9 mg
  • Total Carbs: 25.8 g
  • Dietary Fiber: 8.0 g
  • Protein: 20.1 g



Three Bean Taco Soup

Very fiber-full recipe!! Very fiber-full recipe!!

Ingredients

  • 1 lb. extra lean ground beef
  • 1 pkg. of taco seasoning
  • 1 pkg. of fat-free ranch dressing mix
  • 2 cans of kidney beans (undrained)
  • 2 cans of pinto beans (undrained)
  • 2 cans of black beans( undrained)
  • 1 can of tomatoes with chilies
  • 1 can of corn (optional) (undrained)

Directions

  1. Brown meat and drain.
  2. After meat is drained, put all ingredients in a stock pot and bring to a boil.
  3. Once brought to a boil, the soup is done. Let set about 10 minutes and it is ready to serve.

(I leave the ranch out and put fat free dressing on top to give an extra kick. It is very good and freezes well.)

Nutritional Info

  • Servings Per Recipe: 12
  • Amount Per Serving 1 Cup
  • Calories: 127.9
  • Total Fat: 5.2 g
  • Cholesterol: 19.6 mg
  • Sodium: 315.2 mg
  • Total Carbs: 12.2 g
  • Dietary Fiber: 3.3 g
  • Protein: 8.5 g



Crockpot Chicken Tortilla Soup

  • Minutes to Prepare: 30
  • Minutes to Cook: 240

Ingredients

  • 1 pound frozen chicken (shred near end of cooking time)
  • 1 (15 ounce) can whole peeled tomatoes, mashed
  • 1 (10 ounce) can enchilada sauce
  • 1 medium onion, chopped
  • 1 (4 ounce) can chopped green chili peppers
  • 2 cloves garlic, minced
  • 3(14.5 ounce) cans chicken broth
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 (10 ounce) package frozen corn
  • 1 can black beans, rinsed

Directions

  1. Place chicken, tomatoes, enchilada sauce, onion, green chilies, and garlic into a slow cooker. Pour in chicken broth, and season with cumin, salt, and pepper. Stir in corn and black beans. Cover and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours. Garnish with crushed tortilla chips, sour cream, shredded cheese, or avocadoes. (Note: garnishes not included in nutrition information)

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 162.8
  • Total Fat: 2.0 g
  • Cholesterol: 35.4 mg
  • Sodium: 797.7 mg
  • Total Carbs: 19.8 g
  • Dietary Fiber: 4.3 g
  • Protein: 17.6 g
This entry was posted in Weight Loss.