Soups
Creamy Avocado Soup with Tomato–Lump Crab Relish
Oriental Soup with Mushrooms, Bok Choy, and Shrimp
Cheese Tortellini and Vegetable Soup
Pan-Roasted Mushroom and Wild Rice Soup
Beefy Corn and Black Bean Chili
Sweet Potato, Leek, and Ham Soup
Southwestern Chicken and White Bean Soup
Creamy Avocado Soup with Tomato–Lump Crab Relish
The simplicity of this soup allows the delicate, subtle flavor and luscious, velvety texture of the avocado to shine through.
Prep: 9 minutes
2 ripe peeled avocados, coarsely chopped
2 cups fat-free, less-sodium chicken broth
1 (8-ounce) carton reduced-fat sour cream
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/4 pound fresh lump crabmeat, shell pieces removed
1/2 cup refrigerated prechopped tomato, onion, and bell pepper mix
Cilantro leaves (optional)
1. Combine first 7 ingredients in a blender or food processor; process until smooth. Chill soup until ready to serve.
2. Ladle soup into bowls. Combine crabmeat and tomato mixture in a small bowl. Spoon crabmeat mixture evenly on top of soup in each bowl. Garnish with cilantro leaves, if desired. Yield: 4 servings (serving size: 1 cup).
CALORIES 295 (69% from fat); FAT 23g (sat 6.8g, mono 9.7g, poly 2.1g); PROTEIN 12.6g; CARB 13.9g; FIBER 5.5g; CHOL 50mg; IRON 1.3mg; SODIUM 510mg; CALC 124mg
serve with
Minted Mango and Jicama Salad
Prep: 12 minutes
1 tablespoon fresh lime juice
2 tablespoons reduced-sugar orange marmalade
1 teaspoon minced peeled fresh ginger
1 tablespoon chopped fresh mint
1 sliced peeled ripe mango
1 cup (3 x 1/4-inch) strips peeled jicama
1. Combine first 4 ingredients in a small bowl; stir well with a whisk.
2. Combine mango and jicama in a medium bowl. Drizzle juice mixture over mango mixture; toss gently to coat. Yield: 4 servings (serving size: about 1/2 cup).
CALORIES 59 (3% from fat); FAT 0.1g (sat 0g, mono 0.1g, poly 0g); PROTEIN 0.5g; CARB 14.9g; FIBER 2.5g; CHOL 0mg; IRON 0.3mg; SODIUM 3mg; CALC 10mg
Mangoes Nothing beats the aroma of a ripe, beautiful mango. Look for fruit with unblemished skin that is blushed with red. A mango is ready to eat when it becomes soft to the touch and very fragrant.
Thai Coconut Shrimp Soup
Freshly squeezed lime juice is the secret ingredient in this recipe. It balances and brightens the flavors and adds just the right amount of tartness to the soup.
Prep: 1 minute • Cook: 13 minutes
1 pound peeled and deveined large shrimp
1 tablespoon salt-free Thai seasoning (such as Frontier)
Cooking spray
1 cup refrigerated prechopped tricolor bell pepper
21/2 cups fat-free, less-sodium chicken broth
1 tablespoon fish sauce
1 (13.5-ounce) can light coconut milk
1 tablespoon fresh lime juice
Chopped fresh cilantro (optional)
1. Sprinkle shrimp with Thai seasoning; toss well. Heat a Dutch oven over medium-high heat; coat pan and shrimp with cooking spray. Add shrimp to pan; sauté 2 minutes or until shrimp are almost done. Remove shrimp from pan; set aside. Coat pan with cooking spray; add bell pepper, and sauté 2 minutes.
2. Add chicken broth and fish sauce to bell pepper in pan; bring to a boil. Reduce heat; simmer 5 minutes. Stir in coconut milk and reserved shrimp. Cook 2 minutes or until thoroughly heated. Remove from heat; stir in lime juice. Stir in cilantro, if desired. Yield: 4 servings (serving size: 13/4 cups).
CALORIES 185 (27% from fat); FAT 6g (sat 4.5g, mono 0.2g, poly 0.4g); PROTEIN 21.6g; CARB 12.4g; FIBER 0.6g; CHOL 168mg; IRON 4.3mg; SODIUM 858mg; CALC 38mg
Oriental Soup with Mushrooms, Bok Choy, and Shrimp
You can use most any greens in place of the baby bok choy, including spinach or napa (Chinese) cabbage.
Prep: 3 minutes • Cook: 12 minutes
2 teaspoons dark sesame oil
Cooking spray
2 (31/2-ounce) packages shiitake mushrooms, trimmed and thinly sliced
3 tablespoons chopped peeled fresh ginger
3 cups fat-free, less-sodium chicken broth
3 cups water
1 tablespoon low-sodium soy sauce
3 cups coarsely chopped baby bok choy
2 tablespoons sliced green onions
2 tablespoons chopped fresh cilantro
1 pound peeled and deveined shrimp
1/4 cup fresh lime juice (about 3 limes)
1. Heat oil in a large Dutch oven coated with cooking spray over medium-high heat; sauté mushrooms and ginger 5 minutes or until liquid evaporates and mushrooms darken.
2. Add broth, 3 cups water, and soy sauce; bring mixture to a boil. Stir in bok choy and next 3 ingredients; cover, reduce heat, and simmer 3 minutes or until shrimp are done. Stir in lime juice just before serving. Yield: 6 servings (serving size: 12/3 cups).
CALORIES 102 (20% from fat); FAT 2g (sat 0.4g, mono 0.1g, poly 0.3g); PROTEIN 15.1g; CARB 4.9g; FIBER 0.9g; CHOL 112mg; IRON 2.7mg; SODIUM 534mg; CALC 63mg
serve with
Sesame Wonton Crisps
Prep: 7 minutes • Cook: 5 minutes
2 teaspoons dark sesame oil
1 teaspoon water
18 wonton wrappers
Cooking spray
1 teaspoon sesame seeds
1 teaspoon black sesame seeds
1/4 teaspoon salt
1/8 teaspoon five-spice powder
1. Preheat oven to 400°.
2. Combine sesame oil and 1 teaspoon water in a small bowl. Set aside.
3. Place wonton wrappers on a baking sheet coated with cooking spray. Brush evenly with oil mixture. Sprinkle evenly with sesame seeds, salt, and five-spice powder.
4. Bake at 400° for 5 minutes or until browned and crispy. Yield: 6 servings (serving size: 3 wonton crisps).
CALORIES 88 (25% from fat); FAT 2g (sat 0.3g, mono 0.1g, poly 0.3g); PROTEIN 2.6g; CARB 14.2g; FIBER 0.5g; CHOL 2mg; IRON 0.9mg; SODIUM 234mg; CALC 17mg
Cheese Tortellini and Vegetable Soup
This hearty soup is reminiscent of the Italian classic minestrone. Though minestrone traditionally uses macaroni, we’ve substituted fresh cheese tortellini for better flavor and to speed preparation. Serve with a tossed spinach salad to round out the meal.
Prep: 1 minute • Cook: 14 minutes
1 (141/2-ounce) can diced tomatoes with garlic and onion, undrained
1 (111/2-ounce) can condensed bean with bacon soup (such as Campbell’s), undiluted
3 cups water
1 (16-ounce) package frozen Italian-style vegetables
3/4 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
1/2 (9-ounce) package fresh cheese tortellini
1/4 cup grated Parmesan cheese
1. Combine first 6 ingredients in a 4-quart saucepan; cover and bring to a boil over high heat. Add pasta; reduce heat to medium. Cook, partially covered, 7 minutes or until pasta and vegetables are tender. Stir in cheese. Yield: 6 servings (serving size: 11/3 cups).
CALORIES 201 (18% from fat); FAT 4g (sat 1.4g, mono 0.7g, poly 0.3g); PROTEIN 10.3g; CARB 31.3g; FIBER 5.4g; CHOL 11mg; IRON 2.1mg; SODIUM 920mg; CALC 66mg
Pan-Roasted Mushroom and Wild Rice Soup
The earthy flavor and meaty texture of mushrooms transforms a few simple ingredients into a mouthwatering soup. Use a packaged gourmet blend or any combination of cremini, shiitake, oyster, and button mushrooms.
Prep: 1 minute • Cook: 12 minutes
1 tablespoon olive oil
1 (4-ounce) package fresh gourmet-blend mushrooms
1 cup refrigerated prechopped celery, onion, and bell pepper mix
1 (2.75-ounce) package quick-cooking wild rice (such as Gourmet House)
1 (6-ounce) package light garlic-and-herb spreadable cheese wedges (such as The Laughing Cow)
2 cups 1% low-fat milk
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1. Heat oil in a large saucepan over medium-high heat. Add mushrooms and celery mixture; cook 6 to 7 minutes or until vegetables are browned, stirring occasionally.
2. While mushroom mixture cooks, prepare rice according to package directions, omitting salt and fat. Unwrap cheese; chop into bite-sized pieces.
3. Add milk, cheese, thyme, pepper, and salt to mushroom mixture, stirring well; bring to a boil. Reduce heat; cook 3 minutes or until cheese melts and soup thickens. Stir in rice. Cook 1 minute or until heated. Yield: 4 servings (serving size: 1 cup).
CALORIES 214 (37% from fat); FAT 9g (sat 3.4g, mono 2.9g, poly 0.6g); PROTEIN 14g; CARB 27.6g; FIBER 2.2g; CHOL 25mg; IRON 0.9mg; SODIUM 742mg; CALC 300mg
serve with
Mixed Greens and Raspberries with Hazelnuts and Raspberry Vinaigrette
Prep: 5 minutes
3 tablespoons white balsamic raspberry vinegar (such as Alessi)
2 tablespoons extra-virgin olive oil
1 tablespoon honey
1 tablespoon water
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (5-ounce) package spring mix (such as Fresh Express)
11/2 cups raspberries
4 tablespoons coarsely chopped hazelnuts, toasted
1. Whisk together first 6 ingredients in a large bowl. Add greens, tossing to coat.
2. Arrange salad on plates; top with raspberries and toasted hazelnuts. Yield: 4 servings (serving size: 1 cup salad, about 1/3 cup raspberries, and 1 tablespoon hazelnuts).
CALORIES 181 (64% from fat); FAT 13g (sat 2g, mono 8.3g, poly 1.7g); PROTEIN 2.9g; CARB 16.2g; FIBER 4.3g; CHOL 3mg; IRON 0.9mg; SODIUM 172mg; CALC 54mg
Beefy Corn and Black Bean Chili
This dish has the flavor and aroma of a chili that has simmered all day—and only you have to know it hasn’t. Dress it up with a dollop of sour cream and sliced green onions, and serve it with Cheesy Cheddar Corn Bread.
Prep: 1 minute • Cook: 27 minutes
1 pound ground round
2 teaspoons salt-free chili powder blend (such as The Spice Hunter)
1 (14-ounce) package frozen seasoned corn and black beans (such as Pictsweet)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (15-ounce) can seasoned tomato sauce for chili (such as Hunt’s Family Favorites)
Reduced-fat sour cream (optional)
Sliced green onions (optional)
1. Combine beef and chili powder blend in a large Dutch oven. Cook 6 minutes over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.
2. Stir in frozen corn mixture, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes, stirring occasionally.
3. Ladle chili into bowls. Top each serving with sour cream and onions, if desired. Yield: 6 servings (serving size: about 1 cup).
CALORIES 193 (14% from fat); FAT 3g (sat 1g, mono 1g, poly 0.3g); PROTEIN 20g; CARB 20g; FIBER 3.4g; CHOL 40mg; IRON 2mg; SODIUM 825mg; CALC 0mg
serve with
Cheesy Cheddar Corn Bread
Prep: 4 minutes • Cook: 23 minutes
2 cups self-rising cornmeal mix (such as White Lily)
11/4 cups nonfat buttermilk
1/2 cup reduced-fat sour cream
1 large egg, lightly beaten
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
Butter-flavored cooking spray
1. Preheat oven to 425°.
2. Combine all ingredients except cooking spray in a large bowl. Pour batter into an 8-inch square baking pan coated with cooking spray. Bake at 425° for 20 minutes. Remove from oven; coat top of corn bread with cooking spray. Return to oven; bake 3 minutes or until a wooden pick inserted in center comes out clean and corn bread is golden. Serve warm, or cool completely in pan on a wire rack. Yield: 9 servings (serving size: 1 piece).
CALORIES 151 (27% from fat); FAT 5g (sat 2.1g, mono 0.2g, poly 0.1g); PROTEIN 6g; CARB 22.8g; FIBER 1.8g; CHOL 32mg; IRON 1.1mg; SODIUM 431mg; CALC 150mg
Caldillo
Serve this spicy stew with peeled orange slices sprinkled with cinnamon-sugar. Bottled cinnamon-sugar can be found on the spice aisle of your local supermarket.
Prep: 4 minutes • Cook: 45 minutes
1 pound boneless sirloin steak (about 1/2 inch thick), cut into bite-sized pieces
Cooking spray
1 (8-ounce) container refrigerated prechopped onion
3 cups water
2 (141/2-ounce) cans diced tomatoes with zesty mild green chilies (such as Del Monte), undrained
1 teaspoon ground cumin
3 cups (1/2-inch) cubed unpeeled Yukon gold or red potato
1/4 cup chopped fresh cilantro (optional)
1. Coat beef with cooking spray. Cook beef in a large Dutch oven coated with cooking spray over high heat 3 minutes; stir in onion. Cook 5 minutes or until liquid evaporates and beef and onion are browned.
2. Stir in 3 cups water, tomatoes, and cumin; cover and bring to a boil. Reduce heat to medium; simmer 20 minutes. Add potato; cover and simmer 10 minutes or until potato is tender. Remove from heat; stir in cilantro, if desired. Yield: 6 servings (serving size: 11/3 cups).
CALORIES 165 (19% from fat); FAT 3g (sat 1.2g, mono 1.6g, poly 0.2g); PROTEIN 18.3g; CARB 15.5g; FIBER 3.2g; CHOL 28mg; IRON 2mg; SODIUM 595mg; CALC 59mg
Posole
The meat develops a rich, full-bodied flavor when it’s cooked to a dark brown, so be sure not to stir the pork until it releases easily from the pan. Serve this fiery soup with warm flour tortillas.
Prep: 3 minutes • Cook: 30 minutes
Cooking spray
1 (1-pound) pork tenderloin, trimmed and cut into bite-sized pieces
2 teaspoons salt-free Southwest chipotle seasoning blend (such as Mrs. Dash)
1 (15.5-ounce) can white hominy, undrained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices (such as Del Monte), undrained
1 cup water
1/4 cup chopped fresh cilantro
1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with chipotle seasoning blend; coat evenly with cooking spray. Add pork to pan; cook 4 minutes or until browned. Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro. Yield: 4 servings (serving size: 11/3 cups).
CALORIES 233 (17% from fat); FAT 5g (sat 1.4g, mono 1.9g, poly 0.8g); PROTEIN 24.4g; CARB 23g; FIBER 4.4g; CHOL 68mg; IRON 2.3mg; SODIUM 610mg; CALC 33mg
Cilantro Some call it cilantro; others call it coriander or even Chinese parsley. This native of southern Europe and the Middle East has a pungent flavor, with a faint undertone of anise. The leaves are often mistaken for flat-leaf parsley. One of the most versatile herbs, cilantro adds a distinctive taste to salsas, soups, stews, curries, and salads, as well as vegetable, fish, and chicken dishes.
Spicy Poblano and Corn Soup
While we prefer poblano chile peppers, you may substitute green chiles instead. Serve this soup with sliced tomatoes and tortillas.
Prep: 3 minutes • Cook: 10 minutes
1 (16-ounce) package frozen baby gold and white corn (such as Birds Eye), thawed and divided
2 cups fat-free milk, divided
4 poblano chiles, seeded and chopped (about 1 pound)
1 cup refrigerated prechopped onion
1 tablespoon water
3/4 teaspoon salt
1/2 cup (2 ounces) reduced-fat shredded sharp cheddar cheese
1. Place 1 cup corn and 11/2 cups milk in a Dutch oven. Bring mixture to a boil over medium heat.
2. Combine chopped chile, onion, and 1 tablespoon water in a microwave-safe bowl. Cover and microwave at HIGH 4 minutes.
3. Meanwhile, place 2 cups corn and 1/2 cup milk in a blender; process until smooth. Add pureed mixture to corn mixture in pan. Stir in chile mixture and salt, and cook 6 minutes over medium heat. Ladle soup into bowls, and top each serving with 2 tablespoons cheddar cheese. Yield: 4 servings (serving size: about 11/3 cups soup and 2 tablespoons cheese).
CALORIES 239 (15% from fat); FAT 4g (sat 2.2g, mono 0.3g, poly 0.5g); PROTEIN 13.2g; CARB 42.3g; FIBER 4.9g; CHOL 13mg; IRON 1.5mg; SODIUM 633mg; CALC 275mg
Poblano Chiles The peak season for poblano chiles is summer and early fall. Ripe poblanos are reddish brown and sweeter than the green ones. Be sure to remove the seeds and membranes before cooking; that’s where most of the heat-inducing capsaicin is found.
Corn and Bacon Chowder
To capture the freshness of yellow jewel-like corn without the fuss of shucking ears or cutting kernels off the cob, use packages of frozen baby gold and white corn. This chowder is so wonderfully sweet with the frozen corn that our taste testers gave it our highest rating.
Prep: 2 minutes • Cook: 14 minutes
2 bacon slices
1/2 cup refrigerated prechopped celery, onion, and bell pepper mix
2 (16-ounce) packages frozen baby gold and white corn, thawed and divided
2 cups 1% low-fat milk, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) reduced-fat shredded extra-sharp cheddar cheese (such as Cracker Barrel)
Freshly ground black pepper (optional)
1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble and set aside. Add celery mixture and 1 package corn to drippings in pan; sauté 5 minutes or until vegetables are tender.
2. Place remaining 1 package corn and 1 cup milk in a blender, and process until smooth. Add pureed mixture to vegetables in pan; stir in remaining 1 cup milk, salt, black pepper, and cheese. Cook over medium heat (do not boil), stirring constantly, until cheese melts. Ladle chowder into bowls. Top each serving evenly with reserved crumbled bacon. Sprinkle with additional black pepper, if desired. Yield: 6 servings (serving size: 1 cup).
CALORIES 215 (24% from fat); FAT 6g (sat 3.1g, mono 1g, poly 0.6g); PROTEIN 10.8g; CARB 33.6g; FIBER 3.8g; CHOL 15mg; IRON 0.8mg; SODIUM 402mg; CALC 208mg
serve with
Tomato, Avocado, and Onion Salad
Prep: 7 minutes
3 small heirloom tomatoes, sliced
1/2 Vidalia or other sweet onion, vertically thinly sliced
1/2 cup coarsely chopped ripe peeled avocado (about 1/2 avocado)
11/2 tablespoons thinly sliced fresh basil
2 tablespoons light Northern Italian salad dressing with basil and Romano (such as Ken’s Steak House Lite)
1. Combine first 4 ingredients in a large bowl, tossing gently. Drizzle dressing evenly over salad; toss gently to coat. Yield: 6 servings (serving size: about 3/4 cup).
CALORIES 46 (57% from fat); FAT 3g (sat 0.3g, mono 1.2g, poly 0.3g); PROTEIN 0.9g; CARB 5g; FIBER 1.5g; CHOL 0mg; IRON 0.3mg; SODIUM 61mg; CALC 16mg
Sweet Potato, Leek, and Ham Soup
Prechopped sweet potato is now available in most grocery stores. If you’re unable to find it, peel and cube two small sweet potatoes to measure about 3 cups.
Prep: 6 minutes • Cook: 28 minutes
Olive oil–flavored cooking spray 1 cup diced cooked ham (such as Cumberland Gap)
11/2 cups sliced leek (about 1 large)
2 tablespoons water (optional)
3 cups refrigerated cubed peeled sweet potato (such as Glory)
1 cup fat-free, less-sodium chicken broth
2 cups water
1 (5-ounce) can evaporated fat-free milk
1/4 teaspoon freshly ground black pepper
Thinly sliced leek (optional)
Thinly sliced green onions (optional)
1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add ham; cook 3 to 4 minutes or until browned, stirring frequently. Remove ham from pan; set aside.
2. Add leek to pan; coat with cooking spray. Cook leek, covered, 5 minutes or until very tender, stirring occasionally. Add 2 tablespoons water to pan, if needed, to prevent burning.
3. Add sweet potato and next 4 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Cover, reduce heat, and simmer 15 minutes or until sweet potato is very tender. Place half of potato mixture in a blender or food processor. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Process until smooth. Pour puree into a large bowl. Repeat procedure with remaining mixture. Return pureed mixture to pan. Stir in 3/4 cup reserved ham. Ladle soup into bowls; top servings evenly with 1/4 cup reserved ham. Garnish with sliced leek and onions, if desired. Yield: 4 servings (serving size: about 11/4 cups).
CALORIES 193 (7% from fat); FAT 1g (sat 0.2g, mono 0g, poly 0.1g); PROTEIN 15.5g; CARB 29.2g; FIBER 3.6g; CHOL 26mg; IRON 2mg; SODIUM 625mg; CALC 153mg
Chicken-Vegetable Soup
If you use rotisserie chicken or refrigerated precooked chopped chicken, omit the salt because the processed products are higher in sodium than home-cooked unsalted chicken.
Prep: 1 minute • Cook: 14 minutes
1 (32-ounce) carton fat-free, less-sodium chicken broth
21/2 cups diced cooked chicken breast
1 (8-ounce) container refrigerated prechopped celery, onion, and bell pepper mix
1 cup frozen sliced carrot
1 (14-ounce) package frozen baby potato and vegetable blend (such as Birds Eye)
1 teaspoon bottled minced roasted garlic
1/2 teaspoon dried Italian seasoning
1/2 teaspoon curry powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
11/2 cups coarsely chopped fresh baby spinach
1 (12-ounce) can evaporated fat-free milk
Freshly ground black pepper (optional)
1. Bring first 4 ingredients to a boil in a covered large Dutch oven.
2. While broth mixture comes to a boil, place potato-vegetable blend in a microwave-safe bowl. Cover with heavy-duty plastic wrap; vent. Microwave at HIGH 5 minutes. While frozen vegetables cook, add garlic and next 4 ingredients to broth mixture; cover and continue to cook.
3. Using kitchen shears, snip cooked potato-vegetable blend into bite-sized pieces. Stir potato-vegetable blend, spinach, and milk into broth mixture. Cover and cook over high heat 5 minutes or until carrot is tender. Sprinkle with additional black pepper before serving, if desired. Yield: 6 servings (serving size: 11/2 cups).
CALORIES 208 (10% from fat); FAT 2g (sat 0.6g, mono 0.7g, poly 0.5g); PROTEIN 25g; CARB 20g; FIBER 2.4g; CHOL 48mg; IRON 1.3mg; SODIUM 694mg; CALC 188mg
Baby Spinach Mild-flavored baby spinach gives this soup a boost of nutrients, including beta-carotene, potassium, and vitamin A.
Southwestern Chicken and White Bean Soup
We really like the extra zing of flavor from the fresh cilantro. It adds a nice burst of color to the dish as well. Simply toss some of the distinctive herb on top of the soup just before serving.
Prep: 2 minutes • Cook: 13 minutes
2 cups shredded cooked chicken breast
1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
Cooking spray
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup green salsa
Light sour cream (optional)
Chopped fresh cilantro (optional)
1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
2. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired. Yield: 6 servings (serving size: 1 cup).
CALORIES 134 (19% from fat); FAT 3g (sat 0.5g, mono 0.6g, poly 0.5g); PROTEIN 18g; CARB 8.5g; FIBER 1.8g; CHOL 40mg; IRON 1.1mg; SODIUM 623mg; CALC 22mg
Chicken Pasta Soup
This quick twist on classic chicken noodle soup is loaded with fresh vegetables—carrots, celery, onion, and green bell pepper. You’ll agree 100 percent that fresh is best.
Prep: 2 minutes • Cook: 22 minutes
Cooking spray
2 (6-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
1 (8-ounce) container refrigerated prechopped celery, onion, and bell pepper mix
1 cup matchstick-cut carrots
1/4 teaspoon freshly ground black pepper
7 cups fat-free, less-sodium chicken broth
1 cup uncooked whole wheat rotini (corkscrew pasta)
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken and next 3 ingredients; cook 6 minutes or until chicken begins to brown and vegetables are tender, stirring frequently. Add broth; bring to a boil. Add pasta, reduce heat to medium, and cook 8 minutes or until pasta is done. Yield: 6 servings (serving size: 11/2 cups).
CALORIES 156 (14% from fat); FAT 3g (sat 0.6g, mono 0.6g, poly 0.4g); PROTEIN 20.4g; CARB 12.8g; FIBER 2.8g; CHOL 40mg; IRON 1.4mg; SODIUM 723mg; CALC 27mg
Chicken-Escarole Soup
To cut down on time and keep cleanup to a minimum, use kitchen shears to easily chop tomatoes while they’re still in the can.
Prep: 1 minute • Cook: 14 minutes
1 (141/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
1 (14-ounce) can fat-free, less-sodium chicken broth
1 cup chopped cooked chicken breast
2 cups coarsely chopped escarole (about 1 small head)
2 teaspoons extra-virgin olive oil
1. Combine tomatoes and broth in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to low; simmer 5 minutes. Add chicken, escarole, and oil; cook 5 minutes. Yield: 4 servings (serving size: 1 cup).
CALORIES 118 (27% from fat); FAT 4g (sat 0.7g, mono 2.1g, poly 0.6g); PROTEIN 13.5g; CARB 7.9g; FIBER 1.5g; CHOL 30mg; IRON 1.1mg; SODIUM 535mg; CALC 49mg
serve with
Salad-Filled Focaccia
Prep: 8 minutes
21/2 cups mixed salad greens
1/3 cup refrigerated presliced red onion
3 tablespoons crumbled reduced-fat feta cheese
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon crushed red pepper
1 (6-ounce) focaccia bread, cut in half horizontally
1. Combine first 6 ingredients in a large bowl, tossing well to coat.
2. Arrange salad on bottom half of loaf. Replace top half of loaf; cut crosswise into 4 equal portions. Yield: 4 servings (serving size: 1/4 of filled focaccia).
CALORIES 170 (32% from fat); FAT 6g (sat 1.4g, mono 2.5g, poly 0.5g); PROTEIN 5.1g; CARB 25.2g; FIBER 1.3g; CHOL 4mg; IRON 1.5mg; SODIUM 347mg; CALC 36mg
Escarole This variety of endive is not as bitter as Belgian endive or curly endive. It has broad, bright green leaves that grow in loose heads. When purchasing escarole, look for fresh, crisp leaves without discoloration. Store escarole tightly wrapped in the refrigerator for up to three days.
Smoked Turkey–Lentil Soup
Throw these ingredients into the slow cooker in the morning, and come home to a hearty and comforting meal without doing any further work. If you prefer to use dried oregano instead of the fresh, reduce the amount to 1/2 teaspoon. Dried herbs are very potent; a little goes a long way.
Prep: 5 minutes • Cook: 8 hours
6 cups organic vegetable broth
1 (8-ounce) smoked turkey leg
1/2 pound dried lentils, rinsed and drained
1 (8-ounce) container refrigerated prechopped celery, onion, and bell pepper mix
2 teaspoons chopped fresh oregano
1/2 teaspoon freshly ground black pepper
Nonfat Greek yogurt (optional)
Oregano sprigs (optional)
1. Place first 6 ingredients in a 3- to 4-quart electric slow cooker. Cover and cook on LOW 8 to 10 hours or until lentils are tender and turkey falls off the bone.
2. Remove turkey leg from cooker. Remove and discard skin. Shred meat; return to cooker, discarding bone. Ladle soup into bowls; garnish with yogurt and oregano sprigs, if desired. Yield: 8 servings (serving size: 1 cup).
CALORIES 159 (16% from fat); FAT 3g (sat 0.6g, mono 0.7g, poly 0.5g); PROTEIN 12.7g; CARB 21.3g; FIBER 5g; CHOL 17mg; IRON 2.2mg; SODIUM 648mg; CALC 26mg
serve with
Fresh Lime and Oregano Spring Greens Salad
Prep: 7 minutes
1 garlic clove, minced
2 tablespoons water
11/2 tablespoons extra-virgin olive oil
1 tablespoon fresh lime juice
1 teaspoon chopped fresh oregano
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 (5-ounce) package spring greens
1. Combine first 7 ingredients in a large bowl; stir well with a whisk. Add greens, and toss gently to coat. Yield: 4 servings (serving size: about 1 cup).
CALORIES 70 (84% from fat); FAT 7g (sat 1.4g, mono 4g, poly 0.5g); PROTEIN 1.3g; CARB 2.1g; FIBER 0.6g; CHOL 3mg; IRON 0.2mg; SODIUM 171mg; CALC 38mg
Sausage and Barley Soup
Fresh, delicate baby spinach doesn’t hold up to hours of cooking, so it is added at the last minute. Pureeing the vegetables allows you to drastically cut cooking time while maintaining all the rich flavors of the vegetables.
Prep: 5 minutes • Cook: 18 minutes
Cooking spray
6 ounces turkey breakfast sausage
21/2 cups frozen bell pepper stir-fry (such as Birds Eye)
2 cups water
1 (141/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
1/4 cup uncooked quick-cooking barley
1 cup coarsely chopped fresh baby spinach
1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned. Remove from heat.
2. While sausage cooks, place stir-fry and 2 cups water in a blender; process until smooth. Add stir-fry puree, tomatoes, and barley to sausage in pan. Bring mixture to a boil over high heat; cover, reduce heat to low, and simmer 10 minutes. Stir in spinach; cook 1 minute or until spinach wilts. Yield: 4 servings (serving size: 11/2 cups).
CALORIES 145 (24% from fat); FAT 4g (sat 1.5g, mono 1.2g, poly 0.5g); PROTEIN 9.9g; CARB 17.9g; FIBER 2.6g; CHOL 33mg; IRON 1.6mg; SODIUM 493mg; CALC 53mg
serve with
Asiago-Topped Garlic Bread
Prep: 6 minutes • Cook: 4 minutes
1 garlic clove, pressed
1 (6-ounce) whole wheat French bread baguette, cut in half lengthwise
11/2 tablespoons light olive oil vinaigrette
1/2 teaspoon chopped fresh rosemary
1/4 cup (1 ounce) finely grated Asiago cheese
1. Preheat broiler.
2. Spread garlic on cut sides of bread; brush evenly with vinaigrette. Top evenly with rosemary and cheese.
3. Broil 4 minutes or until cheese melts and bread is lightly browned. Cut into 8 pieces. Yield: 4 servings (serving size: 2 pieces).
CALORIES 138 (22% from fat); FAT 3g (sat 1.4g, mono 0.5g, poly 0.1g); PROTEIN 5.6g; CARB 20.2g; FIBER 0.7g; CHOL 7mg; IRON 1.1mg; SODIUM 283mg; CALC 70mg
Turkey Sausage–Gnocchi Soup
Gnocchi are small, quick-cooking dumplings usually made from potatoes. Look for shelf-stable vacuum-packed packages of gnocchi with the dried pasta in your local supermarket. Serve this hearty main-dish soup with a crisp green salad.
Prep: 1 minute • Cook: 14 minutes
1 (4.5-ounce) link hot turkey Italian sausage
2 cups water
1 (16-ounce) package vacuum-packed gnocchi (such as Bellino or Vigo)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (141/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
1/2 cup (2 ounces) grated fresh Parmesan cheese
1. Remove casings from sausage. Cook sausage in a large Dutch oven over medium-high heat until sausage is browned, stirring to crumble.
2. Add 2 cups water and next 3 ingredients to pan; bring to a boil. Reduce heat, and simmer 4 to 5 minutes or until gnocchi float to the top of pan. Ladle soup into bowls; sprinkle each serving evenly with cheese. Yield: 7 servings (serving size: 1 cup soup and about 1 tablespoon cheese).
CALORIES 182 (21% from fat); FAT 4g (sat 1.7g, mono 0g, poly 0g); PROTEIN 10.5g; CARB 25.1g; FIBER 0.5g; CHOL 22mg; IRON 0.7mg; SODIUM 809mg; CALC 134mg