Soup Recipes

Chicken and Veggie Soup

Ingredients:
1 lb chicken breast
6 cups low sodium chicken broth
1 cup water
2 tsp dried parsley
2 tbsp dried thyme
1 tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, minced
1 cup carrots, chopped
1 cup celery, chopped
3 tablespoons white wine (optional)
1 medium sweet potato, cubed
1 cup green beans
1 cup canned white beans, drained and rinsed
2 large tomatoes, cubed
salt and pepper to taste
Directions: To a large pot, add the chicken breasts, broth, water, parsley and thyme and cook until the chicken starts to fall off the apart. Remove the chicken from the broth and set aside to cool.  After cooling, chop or shred the chicken.  In a large pan, heat olive oil over medium heat. Saute the onion, garlic and celery until translucent  about 10 minutes, until translucent. Add the wine and let simmer for 1 minute.  To the broth, add the chopped chicken, onion, garlic, carrots, celery, sweet potatoes, green beans,and tomatoes. Let simmer for 10-15 minutes or until the vegetables are tender. Add the white beans and heat an additional 3-4 minutes.  Serves 6. 
Nutritional Info Per Serving:
Calories: 249   Protein: 31g  Carbs: 18g

 

Healthy Turkey Chili

Ingredients:
2 lbs ground turkey, preferably 99% fat-free
1 Tbsp olive oil
1 yellow onion, chopped
4-5 cloves garlic, minced
½ tsp. hot sauce
3 Tbsp tomato paste
1 (28 oz) can no-salt added crushed tomatoes
1 (15 oz) can no-salt added petite diced tomatoes
1 (15 oz) can kidney beans, drained and rinsed
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, chopped
1 packet Stevia
3 Tbsp chili powder
2 tsp. oregano
⅛ tsp. cayenne pepper
1½ tsp. salt
Pepper to taste
Directions: Drizzle olive oil in a large pot and saute onion and garlic 2-3 minutes, until fragrant.  Add ground turkey and cook until brown, drain if necessary. Add the remaining ingredients and simmer on medium/low heat for at least one hour. Makes 8 servings. 
Nutritional Info Per Serving:
Calories: 262  Protein: 24g  Carbs: 26g

Easy Lentil Soup

Ingredients:
1 pound lentils- uncooked, rinsed and drained
2 Tbsp olive oil
2 medium diced onions 
1 cup diced zucchini
1 cup chopped celery
2 cups diced carrots 
1 cup chopped spinach
4 cloves minced garlic
2 14-ounce cans diced tomatoes
4 quarts chicken or vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
salt and pepper to taste
Directions: Heat olive oil over medium heat in a large pot. Add the onions, carrots and celery and cook until the onions begin to soften. Add the garlic, stirring 30 seconds to 1 minute, until fragrant. Add the diced tomatoes and cook for two minutes. Turn heat to high and immediately add broth, zucchini, oregano, thyme and lentils.  Bring the pot to a boil, stir and reduce to a simmer. Simmer for 1 to 2 hours or until the lentils and vegetables are tender. Add the spinach and cook for an additional 15 to 20 minutes. Season with salt and pepper to taste. Serves 12. 
Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g

White Chicken Chili

Ingredients:
1 1/2  lbs boneless skinless chicken breast
20 oz. can of white beans, drained and rinsed
1 medium onion, diced
3 garlic cloves, minced
1 jalapeno, seeded and diced
1 poblano pepper, seeded and diced
1/2 cup fresh cilantro, chopped
2 tsp cumin
1 tsp  oregano
Juice of 1 lime
4 cups low sodium chicken broth
Salt and pepper to taste
Optional green tabasco sauce for topping
Directions: Combine all ingredients into large crock pot, stirring to combine. Cover and cook on low for 4 hours. Remove chicken and shred, adding back to the crock pot, stirring to combine.  Makes 6 servings. 
Nutritional Info Per Serving:
Calories:  280  Protein: 35g  Carbs: 30g