Archive for the ‘Soups-Chowders-Chili's-Stew’ Category

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CURRIED RED LENTIL SOUP

When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine.  Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all.  I used chicken broth, but using vegetable broth makes it completely vegan.

I love this one!!

Inspired by Cookie + Kate…thank you!

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Printable Recipe

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1 tablespoon olive oil

4 cloves garlic, minced

1/3 cup finely diced shallots (or sweet onion)

2 large carrots, shredded

1 cup dried red lentils – picked over

1/4 cup unsweetened dried cherries

1 (14 oz) can vegetable or chicken broth

3 cups water

1/2 cup lite coconut milk – unsweetened

2 teaspoons sweet curry powder – I use this one from Penzey’s

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg

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In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes.  Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg.  Bring to a boil.  Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft.  Allow to cool slightly.

In batches, add soup to blender and process until smooth.  Reheat gently over low.  Serve with a drizzle of coconut milk and garnish with cherries, if desired.  Makes approx. 6 (1 cup) servings.

Per Serving: 196 Cal; 10 g Protein; 5 g Tot Fat; 31 g Carb; 5 g Fiber; (26 NET Carb); 4 g Sugar; 520 mg Sodium

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Don’t know about where you are, but in my neck of the woods this last month and a half have been a little drizzly and dreary.  And by a little I mean nothing-but!!

Time to warm up.

Soup always makes you feel better – the act of gathering the ingredients, chopping the veggies, smelling the onions and garlic simmer in olive oil and a little butter…feels like you are really accomplishing something!

These are some of my favorites (click on title for recipe) – most deal with groceries probably already in your arsenal, or can be made with WHATEVER you have on hand.  There are no rules…all’s fair in love and soup!

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Tomato-Crab Bisque,   Creamy Garlic-Edamame Soup

Curried Chicken & Wild Rice Chowder, Caribbean Sweet Potato & Sausage

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Taco Soup,   Creamy Broccoli Chowder

Salmon Chowder,  Tortilla Soup

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Lasagna Soup,  Meatloaf Minestrone

Cheesy Chicken Cauliflower Chowder,  Thick Black Bean Soup

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MEATLOAF MINESTRONE

This soup is filling and so easy…it doesn’t take hours to simmer, but can be on the table in 50 minutes! Full of vegetables and  chunks of leftover meatloaf floating in a seasoned broth….for your family add a crusty Italian loaf rubbed with garlic and drizzled with olive oil and there’s your complete meal!

Vege Version:  Use vegetarian meatballs.  Trader Joe’s has some available, that are very good.

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2 tablespoons olive oil
1 cup diced onion
1/2 cup diced carrots
3/4 cup diced celery
2 garlic cloves, minced
1 1/2 cups shredded cabbage
1 medium zucchini, sliced
6 cups low-sodium beef broth
1 tablespoon Italian Seasoning herb mix
1/4 teaspoon black pepper
Salt to taste
One 28-ounce can diced tomatoes, UNDRAINED
One 6-ounce can tomato paste
2 cups or more of chunks of leftover meatloaf
OR prepared meatballs (24 regular-sized)
One 15-ounce can Cannellini or Great Northern Beans, drained
One 14-ounce can Italian green beans, drained
1/2 cup small shell pasta – optional

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In large saucepan, over medium-low heat, saute onion, garlic, carrots, celery and zucchini in olive oil until onions are soft and transparent. Add cabbage, broth, seasonings, tomatoes, and tomato paste. (If using meatBALLS instead of LOAF, add them here.) Allow to simmer over medium-low heat until vegetables are tender. Add Cannellini beans, green beans and pasta. Cook until pasta is tender. Carefully stir in meatloaf and gently heat through. Serve with shredded parmesan cheese sprinkled on top. Makes eight 1-cup servings.

With pasta:

Per Serving: 298 Cal; 16 g Protein; 14 g Tot Fat; 29 g Carb; 6 g Fiber; NET Carbs: 23 g; 6 g Sugar; 420 mg Sodium

Without pasta:

Per Serving: 273 Cal; 15 g Protein; 14 g Tot Fat; 24 g Carb; 5 g Fiber; NET Carbs: 21 g; 6 g Sugar; 420 mg Sodium

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ROASTED RED PEPPER AND FISH CHOWDER

This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness  - and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.

 

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1 1/2 cup diced red peppers (1 large)
1 1/2 tablespoons olive oil
1 cup frozen corn, thawed
1 cup diced onion
2 cloves garlic, minced
2 tablespoons flour
Two 14.5 ounce cans reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon tarragon
1/4 teaspoon lemon pepper
1/2 teaspoon parsley
1/2 teaspoon oregano
Dash freshly grated nutmeg
Pinch red pepper flakes
1/2 cup fat-free half & half or evaporated milk
3/4 -1 pound halibut, tilapia or other firm white fish, cut into bite-sized pieces

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4  servings – about 1 1/4 cups each.

Per Serving: 249 Cal; 25 g Protein; 8 g Tot Fat; 16 g Carb; 2 g Fiber; 4 g Sugar; 330 mg Sodium

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ITALIAN SAUSAGE SOUP

Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!

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1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish

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In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

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CURRIED WILD RICE & CHICKEN CHOWDER

I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.

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1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley

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In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

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Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

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Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

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Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium

 

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LENTIL BARLEY SOUP

(AKKK…I was almost tempted to use Rachel Ray’s term and call it a Stewp…Stoup ?… – but I’ll control myself.)  This is very soupy the first day, and then gets thick and more like a stew.  Whatever….it’s wonderful, and adding in some unflavored protein powder can still give you a great shot of Pro without any meat.

Although ladling it over shredded chicken or some chunks of cooked white fish would be great.  The carbs are complex ones and are safe for those who are troubled  by carb cravings.

For your family, serve it with grilled cheese on whole-grain bread and a Caesar Salad – quick and easy, and leftovers are even better!

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2 tablespoons olive oil
One large onion, chopped
One garlic clove, minced
Two celery ribs, diced
Two carrots, diced
6 cups low-sodium vegetable broth (or chicken or beef)
One 28-ounce can diced tomatoes, undrained
3/4 cup dry lentils
2/3 cup pearl barley
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
Salt to taste
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In a stock pot, heat oil over medium-low heat. Sauté onion, garlic, celery, and carrots in oil until onion is tender. Add broth, tomatoes, lentils, barley, oregano, rosemary, pepper, and salt. Bring to a boil over medium-high heat.

Reduce heat to low and simmer, covered for one hour or until lentils and barley are tender, stirring occasionally. Add 1/4 cup water or broth if soup gets too thick before the barley and lentils are soft.  Makes approx. TEN 1-cup servings.

Per serving:  Calories 151; Protein 8 g; Fat 4 g; Carbs 13 g; Sugar 2 g; Sodium 355 mg

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“WENDY’S” CHILI

Hon loves Wendy’s chili – he would buy and eat it every single day…and does!

My friend sent me an e-cookbook of copycat recipes and this was one of them.  I changed it up a little bit, and made the first batch.  I held my breath as SuperMan ate one…and then two bowls of it and pronounced it “Very Good – almost exactly like the original.”  Whew…

It really does look and smell pretty darn close – and is easy and economical.   Treat your family to fast-food…but you’ll know exactly what’s in it!

I read about the original-original and someone said that to make it the closest to, use frozen diced onions and green peppers.  Ever wanting to make things super easy, I do.  They also said it was imperative to boil the meat after browning.  So I do that, too.

Does it make a big difference?  Who knows.  Hon likes it…I’m going with that.  You do what you want…!

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1 pound 97% lean ground beef or turkey (Vege Version: 1 pkg Morningstar Crumbles)

Salt and black pepper

2 teaspoons olive oil

1/2 cup diced celery

1/2 cup frozen diced green peppers

1/2 cup frozen or fresh diced red peppers  (I’ve not found frozen in my neck of the woods)

1 cup frozen diced onions

2 tablespoons chili powder

1/2 tablespoon cumin

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon sugar

1/4 teaspoon garlic powder

One 15-ounce can petite-diced tomatoes

One 15-ounce can tomato sauce

1 1/2 cups water

One 15-ounce can pinto beans, drained and rinsed

One 15-ounce can kidney beans, drained and rinsed

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In a stockpot, over medium heat, brown the meat with a little salt and pepper.  (Do NOT do next step if using Meat Substitute.) Add water, just to cover by 1/2 an inch, and bring to a boil.  Boil for 2 minutes.  Drain and rinse.

Return meat to pot – medium heat – and add the olive oil, celery, green peppers, red peppers, onions, chili powder, cumin, salt, black pepper, and garlic powder.  Cook for one minute.

Add the diced tomatoes, tomato sauce, water, and beans.  Reduce heat to low, cover, and simmer for one hour, stirring occasionally.  Makes approx ten 1-cup servings.

Per Serving: Calories 164; Protein 13 g; Fat 3 g; NET Carbs 13 g; Sugar 3 g; Sodium 512 mg  (The carbs are complex and from the beans and veggies – super for us!)

 

 

 

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MEATBALL STEW

Need a quick supper? Fix this dish and even the pickiest eaters in the house will gobble it up.

Toss a crunchy salad full of dark greens and colorful red and yellow peppers, radishes, some purple onion slices, and deep black olives. Dowse it with a splash of olive oil and balsamic vinegar…sprinkle lots of freshly cracked black pepper and kosher salt.

For the family, thickly slice a crusty baguette, rub the pieces with garlic and drizzle on some olive oil, and a sprinkling of Italian herbs. Throw it under the broiler until golden.

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1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
4 ribs of celery, diced
2 tablespoons pearl barley
1/2 cup water
Two 14-ounce cans reduced-sodium beef broth
One 14.5-ounce can diced tomatoes, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf
1/8 teaspoon cumin
Kosher salt and black pepper to taste
One 16-ounce pkg. frozen OR homemade pre-cooked meatballs (Vege Version: 1 pkg Trader Joe’s vegetarian meatballs…or other brand)

In a large saucepan heat olive oil over medium heat. Add onions, carrots, and celery and cook until onions are transparent. Stir in barley and sauté for 1 minute. Turn heat up to medium-high. Add water, broth, tomatoes, basil, oregano, bay leaf, cumin, salt and pepper. Bring to a boil and reduced heat to low. Allow to simmer, covered, for 40 minutes. Barley should be tender but still chewy at this point. Remove bay leaf.  Add meatballs and continue simmering for 15 minutes longer. Serve with Parmesan cheese if desired. Makes approx eight  (1 cup) servings.

Per Serving: Calories 217; Protein 13 g; Fat 11 g; Carbs 10 g; Sugar 3 g; Sodium 484 mg

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CREAMY GARLIC & EDAMAME SOUP

This soup will bring a little Spring to your dreary winter! Fresh and bright with low-carb, high-protein edamame and fragrant, creamy garlic…add a bag of protein crisps and you’ve got a gourmet lunch.

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2 tablespoons olive oil
4 cloves garlic, peeled
2 bay leaves
4 cups shelled edamame, divided
Two 14-ounce cans low-sodium chicken or vegetable broth
1/4 teaspoon red pepper flakes
1/2 teaspoon Splenda granular/sugar
Dash freshly grated nutmeg
Kosher salt and black pepper to taste
1/2 cup fat free half & half

Heat the oil in a large saucepan over medium-low heat. Add the whole garlic cloves and bay leaves and cook, stirring occasionally, for 10 minutes or until softened and golden. Add 3 1/2 cups Edamame and cook, stirring occasionally, for 5 minutes. Add the broth, red pepper flakes, Splenda, nutmeg and salt and pepper. Bring to a boil over high heat. Reduce the heat to low and simmer, covered for 25 minutes.

Remove and discard the bay leaves. In a blender or food processor, blend or process the soup in batches until smooth. Return the soup to the saucepan over medium-low heat. Stir in the cream and and heat through, but do not let it boil. Garnish each serving with the reserved whole edamame. Makes 8 servings. (If it gets too thick on reheating, add a little chicken broth.)

Per Serving: Calories 174; Protein 12 g; Fat 6 g; Carbs 7 g; Sugar 2 g; Sodium 307 mg

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