Diet Soups and Salads

[jewels]

Re: Diet Soups and Salads

Weight Watchers Slow-Cooker Cheeseburger Soup

The serving size is 3/4 cup plus 3 T corn chips for 5 points so if you want more, double the recipe AND the points.

1 medium garlic clove, minced
1 medium onion, chopped
1 medium celery rib, chopped
1 lb uncooked lean ground beef (with 7% fat)
2 tablespoons all-purpose flour
3 cups canned chicken broth, divided
1 cup low-fat evaporated milk
8 ounces kraft Velveeta reduced fat cheese product, cubed
1/2 teaspoon paprika
1/4 teaspoon table salt
1/8 teaspoon black pepper
24 baked corn tortilla chips, crumbled

Directions
1 Coat a large nonstick skillet with cooking spray and heat over medium-high heat for about 30 seconds.

2 Add garlic, onion and celery to skillet; cook, stirring frequently, until vegetables are tender, about 5 to 10 minutes.

3 Coat a 3-quart or larger slow cooker with cooking spray; spoon in vegetables.

4 Place same skillet over medium-high heat and brown beef, breaking up meat with a wooden spoon as it cooks, about 5 to 6 minutes; pour off any liquid and add meat to slow cooker.

5 In a small cup, combine flour and 1/2 cup of broth; stir until lump-free.

6 Pour flour mixture into same skillet; add remaining 2 1/2 cups of broth.

7 Bring to a simmer, scraping up any browned bits in bottom of skillet with a wooden spoon, and then pour into slow cooker; stir in evaporated milk, cheese, paprika, salt and pepper.

8 cover slow cooker and cook on low setting for 2 hours.

9 serve soup topped with crumbled chips.

10 Yields about 3/4 cup of soup and 3 tablespoons of chips per serving.

11 Note: If the soup cooks too long, the cheese could separate.

12 If that happens, combine 1 tablespoon of all-purpose flour and 1/4 cup of soup in a cup; stir to a paste
.
13 Stir flour mixture back into soup in slow cooker; cover and cook on low setting for 10 to 15 minutes (does not affect POINTS values).

[jewels]

Re: Diet Soups and Salads

Weight Watchers Broccoli Cheese Soup - 1 Pt Per Cup

3 (14 1/2 ounce) cans chicken broth
2 (1 lb) bags frozen broccoli
1 (10 1/2 ounce) can rotel brand tomatoes and green chilies
10 ounces Velveeta reduced fat cheese product

Directions
1 Mix chicken broth, frozen broccoli and tomatoes and chilies together.
2 Simmer for 25 minutes or until veggies are tender.
3 Cube Velveeta and put into soup pot.
4 Simmer just until cheese is melted.
5 This recipe freezes and refrigerates well.

[jewels]

Re: Diet Soups and Salads

Tortellini and Tomato soup

2 tsp olive oil
1 1/4 cup chopped onion
2 garlic cloves, minced
2 (14 ounce) cans ff ls chicken broth
1 (28 ounce) can crushed tomatoes
1/2 cup water
1 tsp sugar
1 tsp dried basil
1/4 tsp pepper
1 (9 ounce) pkg refreidgerated three-cheese tortellini
1/4 cup shredded parmesan cheese

1. Heat oil on dutch over. Add onion, saute until tender. Add garlic;saute 1 min. add broth and next 5 ingriedients. Bring to a boil, 5-7 minutes or when pasta is tender. Ladle soup into bowls, sprinkle with cheese.

POINTS 1 1/4 cups soup and 2 tsp cheese=4

[Manzanita]

Re: Diet Soups and Salads

40-30-30 (The Zone) TACO SOUP
(Kids Favorite)

2 1/2 cups taco soup (see recipe)
3 TBS light sour cream
1/3 cup finely shredded iceberg lettuce
2 TBS shredded cheddar cheese
2 crumbled corn taco shells

Directions: In a bowl, serve taco soup topped with sour cream, lettuce, cheddar cheese & a crumbled taco shell.

TACO SOUP RECIPE: In a heavy, non-stick pot brown 1 lb. extra-lean ground or cubed sirloin (or chicken or turkey breast). Drain excess fat, if any. Add 1 cup sliced onion & cook for 5 minutes. Add a clove of minced garlic, 28 oz. can of chopped peeled tomatoes in juice, 15 1/4 oz. can of black beans with juice, 8 oz. of corn with juice (no sugar added), 15 oz. can of tomato sauce (no sugar added), and a 10 oz. package of Lawry's Taco Spice & Seasoning mix. Cook for 30 minutes , or longer, and serve.

[floridagirly68]

Honey Mustard Dressing

1 point per serving

1/2 cup plain nonfat yogurt

4 teaspoons prepared mustard

4 teaspoons honey

1 tablespoons snipped dill

2 teaspoons white-wine vinegar

1/2 teaspoon sugar

1/8 teaspoon ground white pepper



In a small bowl, whisk all the ingredients. Refrigerate, covered, 2-3 hours. Whisk again before serving.

makes 4 servings

[floridagirly68]

Zesty Coleslaw

8 cups coarsely shredded cabbage -- (about 2 pounds)

1 cup grated carrot

***Dressing***

1/2 cup nonfat or reduced fat mayonnaise

2 tablespoons white wine vinegar

2 tablespoons pineapple juice

3 tablespoons spicy mustard

1 1/2 tablespoons sugar

1/8 teaspoon ground black pepper



Combine the cabbage and carrot in a large bowl, and toss to mix well. Combine the dressing ingredients in a small bowl, and stir to mix well. Pour the dressing over the cabbage mixture, and toss to mix. Cover the salad and chill for several hours or overnight before serving.

Makes 8 servings.

Serving size (1/8 recipe)
Per serving: 42 Cal, 0.4g Fat, 1.7g Fib, 0mg Chol, 1g Prot, 213mg Sod

Weight Watcher Points: 1

[floridagirly68]

Cottage Style Tuna Salad

1/2 cup low-fat cottage cheese

1 can water-packed tuna, drained

1/2 small green bell pepper, diced

1/4 cup diced celery

1 TBS minced chives

1 tsp fresh lemon juice

Pepper to taste



Combine ingredients in bowl; toss lightly to mix. Serve on lettuce leaves.

Makes 6 servings.



Per Serving: Calories: 52 Fiber: 1.5 Fat: 1 Carbohydrate: 1 Protein: 10 Cholesterol: 11 Sodium: 92

[floridagirly68]

All American Potato Salad

2 pounds medium-sized red potatoes -- unpeeled

1/3 cup thinly sliced celery

1/3 cup finely chopped onion

1/3 cup grated carrot

1 tablespoon sweet pickle relish -- plus

1 1/2 teaspoons sweet pickle relish

***Dressing***

1/3 cup nonfat or reduced-fat mayonnaise

1/3 cup nonfat sour cream

2 tablespoons spicy mustard

1/4 teaspoon ground black pepper



1. Cut the potatoes into 3/4 " pieces, and place in a microwave or stove-top steamer. Cover and cook at high power or over medium-high heat for 8 to 10 minutes, or until tender. Rinse with cool water and drain. Place the potatoes in a large bowl. Add the celery, onion, carrot, and relish, and toss gently to mix. Combine the dressing ingredients in a small bowl, and stir to mix well. Add the dressing to the potato mixture, and toss gently to mix. Cover the salad and chill for at least 2 hours before serving.

Makes 8 servings.

Serving size (1/8 recipe)

According to the website: Per serving: 139 Cal, 0.2g Fat, 2.9g Fib, 0mg Chol, 3.5g Pro, 185mg Sod

Weight Watcher Points: 2

[floridagirly68]

Incredibly Cheesy Broccoli Soup

4 points per serving

4 cups water

12 oz frozen hash brown potatoes (or dice regular ones if you have the time)

1 cup chopped celery

1 cup chopped carrots

4 cups chopped broccoli (I throw the whole bag in)

2 pkgs chicken broth mix (I use 2 envelopes of Wylers or 2 tsp of Herb Ox)

1 tsp salt

1/2 tsp pepper (optional)

3 Tbl flour

2 cups skim milk

6 oz Velveeta light pasteurized cheese spread, cubed



In a large pot, combine water, potatoes, vegetables, broth, salt and pepper. Bring to a boil and simmer until the vegetables are tender (15-20 min). In a separate bowl, blend flour and milk. Slowly add flour/milk mix to the large pot. Stir constantly until soup thickens. Add cheese cubes and stir until melted and smooth.

Makes 4 HUGE servings. Each serving is approx 3 or 3 1/2 cups.

[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.

[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.

[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

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

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

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