Diet Soups and Salads

[nommie]

Quick & easy, filling & tasty.

1 onion, finely chopped
2 cloves garlic, minced
2 celery ribs, finely chopped
2 small chicken boullion cubes
1-1 1/2 cup boiling water
2 cans black beans, undrained
1/2 t. salt (optional)
1/2 t. cumin
1/2 lemon, juice of
1 1/2 T cornstarch

1. In a pot, combine first six ingredients, simmer for 10 minutes.

2. Add half a can of beans, salt & cumin; cook for 5 minutes.

3. Puree soup.

4. Add the rest of the beans to the puree mixture.

5. Combine the cornstarch with 1 1/2 T of water.

6. Add the lemon and the cornstarch to the soup; cook until thickened.

8oz. = 2.5 points Makes 4-6 servings.
Tastes a lot like Panera Bread Black Bean Soup.
Enjoy
. . . . . . .

[nommie]

Egg Flower Soup
Serves: 2
POINTS: 1

1 can low-fat chicken broth
1-1/2 cup water
1 Tbsp soy sauce
1 can sliced mushrooms, drained
1/2 can sliced water chestnuts, drained
1 cup frozen peas and carrots
2 Tbsp water
1-1/2 Tbsp cornstarch
1/2 cups liquid egg substitute
1/4 cup thinly sliced green onions

Combine first 3 ingredients. Bring to boil. Add vegetables and let them reach a boil once again.

Combine the 2T water and cornstarch; add to soup and stir for 1 minute. Turn off heat; slowly pour egg substitute into mixture Serve topped with green onions

[Chefkel]

Taco Soup

Taco Soup

1 pound ground turkey or lean ground beef
1 onion -- chopped
1 pkg Hidden Valley Ranch dressing mix -- (small)
1 pkg Taco seanoning Mix
1 can white kidney beans -- (16 ounce)
1 can pinto beans -- (16 ounce)
1 can corn -- (16 ounce)
1 can stewed tomatoes (mexican) -- (16 ounce)
1 can stewed tomatoes -- (16 ounce)
Brown meat with onion, drain excess fat, add all ingredients, simmer to blend flavors. If you like it soupy, add water.
NOTES : 2 points per 1 cup serving

[wishingstar]

WW White Chicken Chili

6 3oz boneless chicken breasts
2 19oz jars of Picante sauce
49 oz chicken broth
48oz canned Great Northern beans
1 tsp. cumin
1 tsp. garlic powder

Boil the chicken and shred the meat. Combine all ingredients in a large pan.
Bring to a boil and simmer for 20 minutes. Simmer longer if you want the
soup to cook down a bit.

15 servings, 1 cup = 2 POINTS

[nommie]

0 points

This recipe is different from the old 0 pt soup

No POINTS® Value Vegetable Soup
soups


POINTS® Value: 0
Servings: 12
Preparation Time: 50 min
Cooking Time: 13 min
Level of Difficulty: Easy
Some say that this soup is the secret to their weight-loss success. Cook up a pot and keep it in the fridge for snacks or an appetizer.


2 medium garlic clove(s), minced
1 medium onion(s), diced
2 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1 medium stalk celery, diced
2 small zucchini, diced
2 cup green cabbage, shredded
2 cup Swiss chard, chopped
2 cup cauliflower, small florets
2 cup broccoli, small florets
2 tsp thyme, fresh, chopped
6 cup vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional
Instructions
Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer 10 minutes.


Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.
Notes
If you like thick soups, consider pureeing this recipe in the pot with an immersion blender.

[nommie]

From WW boards


Roasted Red Pepper Tuna Salad
light meals


POINTS® Value: 2
Servings: 4
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Take tuna salad in a new direction with chopped roasted red peppers. The addition of one new ingredient can really make a difference.


1/4 cup fat-free mayonnaise
1 Tbsp fat-free sour cream
1 Tbsp dill, fresh, chopped
2 medium scallion(s), finely chopped
1/4 cup roasted red peppers, chopped (packed without oil)
12 oz water-packed tuna fish, drained
Instructions
Combine all ingredients in a medium bowl until well mixed. Cover and chill for at least 2 hours. Yields about 1/2 cup per serving.
Notes
To roast your own peppers, cut peppers in half, remove seeds and place peppers cut side-down on a baking sheet. Broil until skin is blackened. Remove peppers from oven and place in a tightly-sealed plastic bag for about 15 minutes to steam. When peppers are cool enough to handle, remove blackened skin with your hands and chop as desired.

[nommie]

Another from WW boards. Note is from poster-I have not tried this.


Colorful Crock-pot Chicken Stew


Makes 10 servings
If you are on weight watchers it is 2 points per serving

2 chicken breast uncooked and boneless, skinless chicken breast
1 14-½ oz. Diced tomatoes with Italian herbs
¾ cup uncooked brown rice
5 medium carrots
3 large stalk celery
1 large onion
1 medium bell pepper
1 8oz. can mushrooms
4 cubes chicken bouillon
2 packets SPLENDA
2 teaspoons Chili powder
¼ teaspoons black pepper
1-tablespoon cornstarch
4 cups water
1 cup frozen green peas
1 cup frozen green beans

Cut chicken into small cubes. Chop vegetables; Mix cornstarch with 2 cups warm water until dissolved. Add all ingredients to crock-pot and stir well. Cook on low for 6 to 8 hours or high for 3 to 4 hours. Stir before serving.


Note: When I made this after putting everything in my crock-pot it did not look like enough water so I added about 1 more cup. I also about an hour or two into cooking added about 2 teaspoons cornstarch and half-cup water. I let this cook in crock-pot for about 9 ½ hours and I think it is awesome

[nommie]

From ww boards


Yvette's Shrimp & Black Bean Soup

From the kitchen of MAVSID


Estimated POINTS® Values Per Serving | 3Servings | 8Soups | Community built RECIPE
Ingredients
1 large onion, choppedGlow Pork Chops (3.5 PTS)**

5 whole pork loin chops -- (5 to 6)
1/4 cup brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
8 ounces tomato sauce
29 ounces cling peach halves
1/4 cup vinegar
to taste Salt and pepper



Lightly brown pork chops on both sides. Pour off excess fat. Combine sugar, cinnamon, cloves, tomato sauce, 1/4 cup syrup from peaches, and vinegar. Sprinkle chops with salt and pepper. Arrange chops in crockpot. Place drained peach halves on top. Pour tomato mixture over all. Cover and cook 4 to 6 hours.

5-6 servings Per Serving: 176 Calories; 4g Fat; 17g Protein; 18g Carbohydrate; 2g Dietary Fiber; 39mg Cholesterol; 268mg Sodium.**
1 Tbsp olive oil
2- 14 1/2 oz cans reduced-sodium chicken broth
2- 10 oz cans Diced Tomatoes with Green Chilies, undrained
2 cups frozen corn kernels
1- 15 oz can black beans, rinsed and drained
1- 14 1/2 oz can Diced Tomatoes, undrained
4 1/2 tsp chili powder
1 tsp sugar
1/2 tsp table salt
1 pound uncooked medium shrimp, peeled and deveined
1/4 cup minced fresh parsley
Instructions
In a Dutch oven, sauté onion in oil for 3-4 minutes or until tender. Add the broth, tomatoes and green chilies, corn, black beans, tomatoes, chili powder, sugar and salt. Bring to a boil, stirring occasionally. Reduce heat; cover and simmer for 20 minutes.
Stir in shrimp; cook 5-6 minutes longer or until shrimp turn pink. Stir in parsley. Yield: 8 servings (3 quarts).
Special Notes
From Light & Tasty Nutrition Facts: 1-1/2 cups equals 177 calories, 3 g fat (trace saturated fat), 84 mg cholesterol, 983 mg sodium, 25 g carbohydrate, 6 g fiber, 15 g protein. Omit sugar to make this a Core recipe!

[floridagirly68]

Rich Chick Potato Soup

Serves: 6
recipe ingredients
1 1/4 pound Potatoes
1 Cup diced Celery
1/2 Cup diced Onion
1 12 ounce can Evaporated Skim Milk
1 Cup Skim Milk
4 ounces 2% Milk Sharp Cheddar Cheese
2 Tablespoons All Purpose Flour
2 teaspoons Margarine
1/2 Cup Fat Free Sour Cream
4 Cups Fat Free Chicken Broth
Salt and Pepper to taste

recipe directions
Peel all the potatoes, dice all except 1. Grate that 1 potato by hand or with a processor. Cook the celery, onion and the grated potatoes in the chicken broth. Boil for 5 minutes, then add the diced potatoes. Cook until the potatoes are tender. Then add the evaporated milk and 1/2 cup of the skim milk. Stir the flour into the remaining skim milk until smooth. Turn down the heat to medium , cook until the soup thickens. Lower the heat again then add the grated cheese, margarine and sour cream. Heat until the cheese melts, stirring occasionally. Do not allow to boil or the milk products wiil separate and look bad.
Nutrition Information Per Serving
calories 229
total fat 4
sat fat 2
protein 20
fiber 2
sodium 773
carbs 34
ww points 5

[fatkat]

flutterby
February 2, 2007, 04:34 PM

Zesty Turkey Chili

1 large onion, chopped
3 garlic cloves, minced
1 tsp vegetable oil
1 can (4 oz) chopped green chilies
2 tsp ground cumin
1-1/2 tsp dried oregano
1/4 tsp ground cloves
1/8 tsp hot pepper sauce
1/8 tsp cayenne pepper
2 cans (15.5 oz each) great northern beans, rinsed and drained
3 cups reduced-sodium fat-free chicken broth
3 cups cubed, cooked turkey breast

In a large saucepan, saute the onion and garlic in oil for about 5 minutes. Add chilies and seasonings; cook and stir 3 minutes. Stir in beans, broth and turkey; simmer for 15 minutes.

Yield: 8 servings

Nutritional analysis: One serving (1 cup) equals

219 calories
554 mg sodium
32 mg cholesterol
31 gm carbohydrate
17 gm protein
3 gm fat

Diabetic exchanges: 2 starch, 1 lean meat, 1 vegetable

[fatkat]

flutterby
February 2, 2007, 04:34 PM

Low-Fat potato Soup

1-3/4 cups diced potatoes
1 medium onion, grated
1/4 cup chopped celery
1 can (14.5 oz)low-sodium chicken broth
1/8 tsp pepper
3 Tbsp cornstarch
1 can (12 oz) evaporated skim-milk, divided
1 cup (4 oz) shredded reduced-fat cheddar cheese

In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup milk until smooth.; stir into potato mixture. Add the remaining milk. bring to a boil; cook and stir for 2 minutes or until thickened. Remove from heat. Stir in cheese until melted.

Yield: 5 servings

Nutritional analysis: One serving equals

178 calories
274 mg sodium
9 mg cholesterol
26 gm carbohydrate
14 gm protein
2 gm fat
2 gm fiber

Diabetic exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable
Edit/Delete Message

[fatkat]

flutterby
February 2, 2007, 04:34 PM

Thousand Island dressing

3/4 cup plain non-fat yogurt
3 Tbsp chili sauce
1 Tbsp sweet pickle relish
Artificial sweetener equivalent to 3/4 tsp. sugar

In a small bowl, whisk together all ingredients. Refrigerate until serving.

Yield: 1 cup

Nutritional analysis: One 2-Tbsp. serving equals

18 calories
24 mg sodium
trace cholesterol
2 gm carbohydrates
2 gm protein
trace fat
trace fiber

Diabetic exchanges: free food

[nommie]

I have used this as an old stand by due to the low points. I have a hard time trying to eat the 0 point soup. NOTE the serving size!



Low Point Taco Soup

Shared by: J Webber

1/2 Point per Serving


3 Cans - Fat Free chicken broth

1 Can - Stagg's Ranchero Chili (98% Fat-Free)

1 Can - S&W Black Beans, Drained

1 Can - Mexican Style Tomatoes, Crushed

2 Tbls - Taco Seasoning

1/2 - Onion

1 each - Yellow Squash, Sliced

1 each - Zucchini, Sliced



Sautee veggies in a non-stick pan with cooking spray. When veggies are browned and onion translucent, add remaining ingredients. Heat thoroughly.

SERVING SIZE = 2 CUPS

[floridagirly68]

Cream of Vegetable Soup

2/3 cup sliced carrot

1/2 cup diced onion

2 cloves garlic -- minced

3 cups fat-free chicken broth -- or vegetable broth

2 cups cabbage -- green, shredded

1/2 cup green beans -- frozen

1 tablespoon tomato paste

1/2 teaspoon dried basil

1/4 teaspoon dried oregano

1 teaspoon Old Bay seasoning

1/4 teaspoon salt -- optional

1/2 cup zucchini -- diced

1/2 cup evaporated skim milk



Spray a Dutch oven with cooking spray (like PAM), saut'e carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked puree, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately

Makes 4, 1 cup servings.

Per serving WW Points: 0.5 Calories...75....Fat...0.3 g...Carbs...13.4 g, Sodium...605mg...Fiber...2.6 g.

[floridagirly68]

Hot and Sour Soup

4 cups chicken broth, fat free -- * 2 - 14.5 oz. cans

2 tablespoons cornstarch

4 slices tofu, firm -- 1 - 12 oz. pkg.

1/4 pound mushrooms -- sliced

3 tablespoons soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg -- beaten

1 cup bean sprouts -- **fresh or canned

1 teaspoon sesame oil -- optional



In a small bowl, combine 1/4 cup * chicken broth and the cornstarch; mix well and set aside. Cut tofu into small chunks. In a soup pot, combine the remaining chicken broth, tofu, mushrooms, soy sauce, vinegar, ginger and pepper over high heat; mix well and bring to a boil. Reduce the heat to low; stir in the cornstarch mixture until thickened. Slowly stir in the beaten egg to form egg strands. Add the bean sprouts and simmer for 1 to 2 minutes. or until heated through, stirring occasionally.

Serving Size : 5

Recipe calls for 1 teaspoon sesame oil before serving. Add 1 point to recipe total if use do this.

I added a can of waterchestnuts and sliced bamboo shoots. The waterchestnuts add 1 point to total.

Points: tofu (I used extra firm and adjusted my MasterCook because it was wrong on the nutrition for tofu.) - 4 points

egg - 2 points

waterchestnuts - 1 point

Total - 7 points for whole recipe

Total using sesame oil - 8 points for whole recipe

*The recipe makes about 10 cups = 1.5 points per 2 cup serving.

*2 points per 2 cup serving with sesame oil



** I used the whole can of bean sprouts, 2 cups

Serving Ideas : Top each bowl with thinly sliced scallions.