Posts Tagged ‘soup’

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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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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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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CURRIED PUMPKIN SOUP

This soup screams Autumn, but it’s wonderful anytime!  I love the sweet/spicy flavor and the richness the coconut milk gives.

The peanut butter is optional and depending on the mood I’m in I’ll either add it or leave it out….the soup is fantastic either way!

Serve this with a plate of fresh veggie sticks and some hot-from-the-oven oatmeal or bran muffins for your family.

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2 tablespoons butter or olive oil
1 cup diced onion
1 clove garlic, minced
2 tablespoons flour
3 cups chicken broth
One 15-ounce can pumpkin puree
1 1/2 cups unsweetened coconut milk OR fat free half & half OR evaporated milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon fresh grated nutmeg
1 teaspoon sweet curry powder
1 tablespoon honey OR agave nectar
2-3 teaspoons Splenda (I like mine on the sweet side)

Pinch of cayenne or red chili powder – optional (the heat is wonderful if you use the coconut milk – gives an India/Thai flavor)

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1-2 tablespoons creamy peanut butter – optional

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Melt butter or oil in a stock pot. Add onions and garlic and cook over medium-low heat until onions are transparent and very soft. Whisk in flour and cook for two minutes, stirring frequently. Whisk in broth, pumpkin puree, half & half, salt, pepper, nutmeg, curry powder, honey, and Splenda, and cayenne, if using.

Over medium heat, stirring very frequently, let soup come to a boil. Boil, stirring, for two minutes or until thickened. Add the peanut butter if desired. Heat through.  (At this point you could puree it for a super silky-smooth texture.)  Serve with chopped peanuts and a grating of nutmeg on top. Makes 10 serving about 3/4 cup each.

Per Serving: Calories 160; Protein 5 g; Fat 11 g; Carbs 10 g; Sugar 5 g; Sodium 244 mg

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Salmon chowder_picnik

SALMON CHOWDER

This recipe uses a homemade spice blend that I keep just for fish dishes (recipe below). Then when you make the chowder again you have it on hand. It’s good sprinkled on scrambled eggs or in a quiche…Ooooo a salmon quiche….there ya go!

I like to bake off the salmon before adding it at the last minute to the soup…but you could certainly drop 1-inch raw chunks into the base and letting it simmer away for the last few minutes. Either method will give you a smooth, comforting chowder.

Don’t judge a recipe by the length of ingredients…. This one’s easy!

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4 slices bacon, diced (turkey bacon if you prefer)
1 tablespoon olive oil
1 cup diced onion
1 garlic clove, minced
1 teaspoon sugar or Splenda
2 1/2 tablespoons flour
1 1/4 teaspoons Spice Blend (see below)
Dash nutmeg
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon white pepper
One 14.5 oz can chicken broth
1 cup Half & Half  (stats are for fat free)
1 cup 2% milk
1 1/2 pounds fresh salmon, cooked.
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Bake or grill salmon. Flake or tear into one-inch chunks and set aside.
In stockpot over low heat, add olive oil and diced bacon. Cook until bacon is crispy. Add onion, and garlic. Cook until onion is soft, 8 to 10 minutes. Add flour and seasoning and stir for 1 minute.
Increase heat to medium and add broth , cream, and milk.  Simmer for 10 minutes or until thickened, stirring frequently. Reduce heat to low and add salmon. Heat through.  Makes 8 servings approx 3/4 cup each.
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Spice Blend
2 teaspoons oregano
2 teaspoons parsley
1 teaspoon marjoram
1 teaspoon dill
2 teaspoons thyme
1/2 teaspoon sage
2 teaspoons rosemary
1 teaspoon tarragon

Mix well and store in a glass jar or Ziploc bag.

Calories: 270; Total Fat: 11 g; ;  Sodium: 317 mg;  Carbohydrates: 12 g;  Fiber: 1 g;  Sugar: 5 g;  Protein: 23 g



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WHITE BEAN & SWEET ITALIAN TURKEY SAUSAGE SOUP

This soup is creamy, slightly spicy and full of nutritious goodies. With lots of protein and complex carbs, it’s the perfect lunch to pack or an easy week-night meal.

Serve to your family with a crisp green salad and some crusty, warm whole grain rolls.

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1 tablespoon olive oil
1 onion, finely diced
2 cloves garlic, minced
1 large red pepper, diced
1/2 pound Sweet Italian turkey sausage, bulk or if using links, casings removed
1 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon sage
1/4 teaspoon rosemary
1/4 teaspoon red pepper flakes
1/2 teaspoon salt or to taste
1/2 teaspoon black pepper
4 cups low-sodium chicken broth
Two 15-ounce can Cannellini beans (white kidney beans), drained and divided
1/2 cup frozen spinach, thawed and squeezed dry
1/2 cup fat-free half & half
1/4 cup freshly grated Parmesan cheese, for garnish

In a stockpot heat the olive oil over medium heat. Add onions, garlic, and red pepper and sauté until onions are tender. Stir in sausage and cook until no longer pink. Add basil, oregano, sage, rosemary, red pepper flakes, salt, and black pepper. Stir in chicken broth. Bring to a boil, reduce heat and simmer for 10-15 minutes.

With a fork coarsely mash the beans from one can. Add to broth mixture. Stir in remaining can of beans, spinach, and fat-free half & half. Allow to simmer for 10 minutes. Serve with freshly grated Parmesan cheese. Makes approx. 8 one-cup servings.

Per Serving: Calories 280; Protein 17 g; Fat 10 g; Carbs 16; Sugar 3 g; Sodium 893 mg

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CREAMY BROCCOLI CHOWDER

This chowder is one that I turn to a lot, especially when I want a soothing and substantial meal. You can swap the broccoli for any other vegetable.  The cheese is optional and gives a completely different taste.  The carbs come from the garden vegetables and it’s the perfect soup to add some unflavored protein powder to, to up the grams.

Put together some grilled deli turkey and avocado sandwiches for your family (roll up a slice of turkey around a wedge of avocado for yourself) and there’s your complete meal.

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3 tablespoons olive oil
2 tablespoons butter
1 sweet onion, diced
2 carrots, shredded
4 tablespoons flour
1/2 teaspoon nutmeg
1 teaspoon Kosher salt
1/2 teaspoon black pepper
3 cups 2% milk
One 15-ounce can chicken broth
5-6 cups chopped broccoli
1 1/2 cups reduced fat shredded cheddar cheese (optional)

In a large stockpot heat oil and butter over medium-low. Add onion and carrots and let simmer 15 minutes. Add flour, nutmeg, salt, and black pepper.  Stir in milk, chicken broth, and broccoli. Simmer over low heat for about 1-1/1/2 hours, stirring frequently. Add cheese just before serving, if using. Makes approx 10 1-cup servings.

Per Serving: Calories 199; Protein 4 g; Fat 8 g; Carbs 20 g; Sugar 5 g; Sodium 249 mg

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SplitPeaSoup18sm

SPLIT PEA SOUP

 

Sometimes, no matter how much you try to gussy a dish up, you can’t get away from how blechy it looks!
At least it tastes fab!
I’ve been making this soup for years…it’s one of my family’s favorites and is so
comforting on a cold day. Full of nutritious carbs with fiber, and very filling.
It’s a great vegetarian version, but can easily have sausage or ham added, if you
prefer.  The liquid smoke does make up for that, though…and it’s hard to tell
it doesn’t have meat in it.
I like to stir some ricotta cheese or even plain yogurt into mine, to up the
protein. Serve with crusty bread for your family…it really is a complete meal.
Make a big pot…it’s even better as leftovers!
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3 tablespoons olive oil
1 cup onion, diced
2 carrots, shredded
2 ribs celery, diced
2 cloves garlic, minced
2 tablespoons barley
1 1/2 cups split peas
6 cups chicken broth, or more
1/4 teaspoon salt
1/2 teaspoon black pepper
2 1/2 teaspoons liquid smoke – see note
Dash cayenne pepper
1/4 cup half & half
1 cup diced smoked sausage – optional
In a large stockpot heat the olive oil over medium heat. Add onions, carrots, celery,
and garlic. Allow to cook for 10 minutes or until onions are very soft. Add barley and
split peas and cook for 1 minute.
Add chicken broth, salt, pepper, liquid smoke, cayenne pepper, and sausage, if using.
Reduce heat to low and simmer, covered, for one hour, stirring occasionally. Remove lid
and continue simmering, stirring occasionally for another 30 minutes or until peas are
broken down and soup is getting thick and smooth. (The more you stir this while it’s
cooking, the smoother it will get.)
Add more chicken broth if it gets too thick before
the peas are done. Stir in cream and heat through. Garnish with bacon bits, and a swirl
of plain yogurt or sour cream. Makes about ten 1-cup servings.
Without sausage:
Per Serving: Calories 167; Protein 10 g; Fat 5 g; Carbs 16 g; Sugar 4 g; Sodium 381 mg
With sausage:
Per Serving: Calories 213; Protein 12 g; Fat 9 g; Carbs 16 g; Sugar 4 g; Sodium 509 mg

Sometimes, no matter how much you try to gussy up a dish, you can’t get away from how blechy it looks!

Split Pea Soup is  definitely an ugly duckling.  At least it tastes fab!

I’ve been making this soup for years…it’s one of my family’s favorites and is so comforting on a cold day. Full of nutritious carbs with fiber, and very filling.

It’s a great vegetarian version, but can easily have sausage or ham added, if you prefer. The liquid smoke does make up for that, though…and it’s hard to tell  it doesn’t have meat in it.

I like to stir some ricotta cheese or even plain yogurt into mine, to up the protein. Serve with crusty bread for your family…it really is a complete meal.

Make a big pot…it’s even better as leftovers!

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3 tablespoons olive oil

1 cup onion, diced

2 carrots, shredded

2 ribs celery, diced

2 cloves garlic, minced

2 tablespoons barley

1 1/2 cups split peas

6 cups chicken broth  (or more as needed until the peas are soft and mushy)

1/4 teaspoon salt

1/2 teaspoon black pepper

2 1/2 teaspoons hickory-smoke liquid flavoring  (see below)

Dash cayenne pepper

1/4 cup half & half

1 cup diced smoked sausage – optional

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In a large stockpot heat the olive oil over medium heat. Add onions, carrots, celery, and garlic. Allow to cook for 10 minutes or until onions are very soft. Add barley and split peas and cook for 1 minute.

Add chicken broth, salt, pepper, liquid smoke, cayenne pepper, and sausage, if using.

Reduce heat to low and simmer, covered, for one hour, stirring occasionally. Remove lid and continue simmering, stirring occasionally for another 30 minutes or until peas are broken down and soup is getting thick and smooth. (The more you stir this while it’s cooking, the smoother it will get.)

Add more chicken broth if it gets too thick before the peas are done. Stir in cream and heat through. Garnish with bacon bits, and a swirl of plain yogurt or sour cream. Makes about ten 1-cup servings.

Without sausage:

Per Serving: Calories 167; Protein 10 g; Fat 5 g; Carbs 16 g; Sugar 4 g; Sodium 381 mg

With sausage:

Per Serving: Calories 213; Protein 12 g; Fat 9 g; Carbs 16 g; Sugar 4 g; Sodium 509 mg

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Hickory-smoke flavoring liquid comes in several varieties.  The two most common and easily found are -

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CREAMY ZUCCHINI SOUP

Here’s a delectable solution!

I make a lot of soup and this is one of our favorites.  Very fresh and bright – it can be left chunky or pureed for a smooth creamy version.

You can use the green zucchini or the yellow summer squash or walk on the wild side and use both ;).

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1 tablespoon butter
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
3 cups diced zucchini (3 medium)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 1/4 teaspoon basil
1 teaspoon parsley
1/4 teaspoon oregano
1/8 teaspoon tarragon
1/4 teaspoon Splenda or sugar
Dash freshly grated nutmeg
Pinch red pepper flakes, or to taste
2 cups chicken broth
3/4 cup evaporated milk

In a large saucepan heat butter and olive oil over medium-low heat. Add onion and garlic and cook over medium-low heat for 15 minutes or until very tender and translucent. Add zucchini, salt, pepper, basil, parsley, oregano, tarragon, Splenda, nutmeg, and red pepper flakes and cook for 2 minutes. Stir in broth and milk. Bring to a simmer and cook until zucchini are tender. Remove from heat and puree, either in a blender, processor, or with an immersion blender. Makes 5 servings.

Per Serving: Calories 136; Protein 6 g; Fat 9 g; Carbs 9 g; Sugar 3 g; Sodium 606 mg

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LasagnaSoup-sm

LASAGNA SOUP

Thanks and smooch to my friend Laurel for inspiring this one.

This actually tastes like lasagna…with the tomato sauce, basil, sausage and smooth, cool ricotta….WOW!

All your favorite flavors without so much of the starchy pasta.  There are still a few pieces floating in the rich meat broth, but you’ll never miss the rest.

Try it vegetarian, too…fantastico!!

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1 tablespoon olive oil
1 pound bulk hot Italian turkey sausage (or 1 pound sausages, casings removed) OR 1 pkg. Morningstar Crumbles
2 cups diced onions
5 cloves garlic, minced
2 cups diced zucchini
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/4 teaspoon black pepper
One 14.5-ounce can diced tomatoes seasoned with oregano
One 15-ounce can tomato sauce
Two 14-ounce cans low sodium chicken broth
1 cup frozen chopped spinach, thawed
1/2 cup mini Farfalle pasta - optional
2 cups ricotta cheese
2 tablespoons fresh, chopped basil

In a saucepan or stockpot heat the olive oil over medium heat. Add the sausage, onion, and garlic. Cook, breaking up with spoon, until sausage is browned and onions are softened. Add zucchini, dried basil, oregano, pepper flakes, salt, black pepper, tomatoes, tomato sauce, and chicken broth. Bring to a boil. Reduce heat to medium-low and allow to simmer for 15 minutes. Add spinach and pasta, if using, and continue to cook until pasta is done, about 7 minutes.

Meanwhile in a small bowl stir the fresh, chopped basil into the ricotta cheese. When soup is finished, ladle into shallow bowls. Carefully add 1/4 cup of the ricotta-basil mixture to the bowl. Sprinkle with freshly grated Parmesan cheese if desired. Makes 8 servings.

Per WLS Serving: 260Cal; 20 g Protein; 10 g Tot Fat; 17g Carb; 2 g Fiber; 3 g Sugar; 609 mg Sodium

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