3-Bean TVP Chili

Ingredients

  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • ½ cup chopped green bell pepper
  • 2 teaspoons minced garlic
  • 1 cup dry TVP (textured vegetable protein)
  • ¾ cup water
  • 2 Tablespoons tomato paste
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • ¼ teaspoon black pepper
  • 1¾ cup cooked red kidney beans (or a 15.5-ounce can red kidney beans, rinsed and drained)
  • 1¾ cup cooked black beans (or a 15.5-ounce can black beans, rinsed and drained)
  • 1¾ cup cooked pinto beans (or a 15.5-ounce can pinto beans, rinsed and drained)
  • 2 cups unsalted vegetable stock (Kitchen Basics)
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • ¼ cup chopped fresh cilantro
  • 6 Tablespoons reduced-fat sour cream

(Makes 6 servings)

Directions

Heat olive oil in large saucepan over medium-high heat. Add onions, bell pepper and garlic and sauté for 3 minutes. Meanwhile reconstitute TVP with water as per directions (usually 1 cup TVP to 1 cup hot water). Stir in ¾ cup water and next 9 ingredients (through diced tomatoes). Bring to a boil, reduce heat and simmer for 8 minutes. Stir in TVP; cook 2 minutes. Remove from heat and stir in cilantro. Serve with 1 Tablespoon sour cream.

Calories: 295; Total fat: 4 grams; Saturated fat: 1.5 grams; Sodium: 520 mg; Carbohydrate: 45 grams; Fiber: 16 grams; Protein: 20 grams

Chicken Lentil Barley Soup

Ingredients

  • ½ cup dry lentils
  • 1 cup chopped onion
  • ½ cup chopped red bell pepper
  • 1 clove garlic minced or ½ teaspoon jarred minced garlic
  • 2 tablespoons olive oil
  • 5 cups unsalted chicken stock (Kitchen Basics)
  • 1½ teaspoons fresh basil, crushed or ½ teaspoon dried basil
  • 1 teaspoon fresh oregano, crushed or ¼ teaspoon dried oregano
  • ¼ teaspoon pepper
  • 1½ cups cooked skinless chicken
  • 1½ cups sliced carrots
  • ½ cup quick cooking barley
  • 1 14.5 ounce can no salt added diced tomatoes, undrained

(Makes 4 servings)

Directions

Rinse and drain lentils and set aside. In a large saucepan cook onions, red bell peppers and garlic in olive oil until tender. Stir in chicken broth, basil, oregano, pepper and lentils. Bring to a boil, reduce heat and simmer, covered for 20 minutes.

Stir in chicken, carrots and uncooked quick barley. Simmer, covered, about 20 minutes more or just until carrots are tender. Stir in tomatoes and heat through.

Calories: 315; Total fat: 8 grams; Saturated fat: 1.2 grams; Sodium: 532 mg; Carbohydrate: 37 grams; Fiber: 9 grams; Protein: 26 grams

Strawberry Soup

Ingredients

  • 10 oz. pkg. frozen strawberries
  • 4 oz. vanilla yogurt
  • 1 tablespoon frozen orange juice concentrate, thawed
  • ¼ teaspoon almond extract
  • 2 fresh strawberries, cut in half

(Makes 4 servings)

Directions

Combine all ingredients in blender except fresh strawberries and process until smooth. Ladle into soup bowls and garnish with strawberry half.


Source: 5 Ingredients for Healthy Living by Chere Bork MS RD LN and Laurie Meyer MS RD CD


Calories: 46; Total fat: 0.4 grams; Sodium: 43 mg; Carbohydrate: 9 grams; Protein: 1.4 grams

Spinach Tortellini Soup

Ingredients

  • 4 cups low sodium chicken broth
  • 5 ounces fresh or frozen cheese tortellini
  • 1 cup fresh baby spinach leaves
  • 2 green onions, sliced thin
  • Dash cayenne pepper to taste

(Makes 4 servings)

Directions

Bring broth to a boil in a medium saucepan. Add tortellini and cook according to package directions. Stir in spinach and green onions, cooking until spinach wilts, about 2 minutes. Add cayenne pepper and adjust seasonings to your taste.


Source: 5 Ingredients for Healthy Living by Chere Bork MS RD LN and Laurie Meyer MS RD CD

Calories: 121; Total fat: 2.6 grams; Sodium: 500 mg; Carbohydrate: 18.3 grams; Protein: 6 grams

Two Squash Soup

Ingredients

  • 3 cups vegetable broth, low sodium
  • 1 large russet potatoes (about 12 oz.), peeled and chopped 1-inch pieces
  • 1 package (12 oz.) frozen cooked orange-fleshed (winter) squash
  • 1 teaspoon fresh ginger root, minced
  • 1 tablespoon extra virgin olive oil
  • 1 large leek (white and pale green parts only), finely chopped
  • 1 medium zucchini, quartered and diced
  • 1 teaspoon dried rosemary
  • ½ teaspoon dried thyme
  • 1 cup evaporated fat-free milk

(Makes 4 servings)

Directions

Heat broth, potatoes, frozen winter squash and ginger in large saucepan over medium-high heat. Cover and cook about 15-20 minutes or until potatoes are tender. Remove from heat. Puree with an immersion wand, blender or food processor. Return pureed soup to the same large saucepan and simmer.



Meanwhile, heat olive oil in medium size skillet over medium heat. Add leek, zucchini, rosemary and thyme. Cover and cook until tender for 7 minutes, stirring often. Turn down heat midway through cooking to medium-low. Add leek and zucchini mixture along with the milk to pureed soup. Simmer until heated through, about 3 minutes. Serve with salad, whole grain bread and apple slices for dessert!


Source: Healthy Palate Book by Mary Lynn Farivari, RD


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Calories: 244; Total fat: 4 grams; Saturated fat: 1 gram; Sodium: 385 mg; Carbohydrate: 39 grams; Fiber: 5 grams; Protein: 6 grams

Quick-Fix White Chicken Chili

Ingredients

  • 2 teaspoons canola oil
  • 1 medium onion, diced
  • 1 teaspoon minced garlic
  • 1½ teaspoons ground cumin
  • ¾ teaspoon dried oregano
  • 1/8 teaspoon cayenne pepper
  • 1 (14-ounce) can, or 2 cups, reduced-sodium chicken broth
  • 1 (4-ounce) can chopped green chilies
  • 2 (15-ounce) cans white beans (Great Northern or cannellini), drained
  • 3 cups shredded skinless chicken breast
  • 1/3 cup fresh chopped cilantro, for garnish
  • 1 cup reduced-fat Mexican blend shredded cheese (optional)

(Makes 6 servings)

Directions

Heat the oil over medium heat in a large saucepan. Add the onion and sauté for 4 to 5 minutes or until slightly softened. Add the garlic, cumin, oregano, and cayenne pepper and sauté for 1 minute. Stir in the chicken broth, green chilies, beans, and chicken. Reduce heat to low and simmer for 15 minutes. Ladle into bowls and top with the cilantro and cheese if desired.

Source: Marlene Koch, RD, Author: Eat What You Love

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Calories: 210; Total fat: 6 grams; Saturated fat: 1.5 gram; Sodium: 80 mg; Carbohydrate: 17 grams; Fiber: 6 grams; Protein: 21 grams