Showing posts with label Soups and Stews. Show all posts
Showing posts with label Soups and Stews. Show all posts

Sunday, April 3, 2011

Minted Pea Soup

(makes 6 servings)

Weight Loss Recipes : Minted Pea SoupIngredients:

  • 1 tsp olive oil (or vegetable oil)


  • 1 small sweet onion, finely chopped


  • 1 potato, peeled and cut into ½” cubes


  • ½ tsp salt


  • 3½ cups water


  • 1 lb frozen peas, thawed


  • Salt and pepper, to taste (optional.)


  • Low-fat plain yogurt


  • Fresh mint, minced, to garnish


Preparation:

  • Heat olive oil in a large-size saucepan over medium heat. Add onions and cook approximate 2-3 minutes or until softened.


  • Add potato, salt and cook approximate 2 minutes. Add water then cover and simmer approximate 15 minutes or until potatoes are tender.


  • Add peas, uncovered and simmer approximate 2 minutes.


  • Using a food processor, carefully process soup in batches and then strain through a sieve back into saucepan. Reduce heat, add salt and pepper to taste


  • Serve with a dollop of yogurt sprinkled with mint.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (144 g)): 110 Calories, 6 g Protein, 19 g carbohydrates, 5 g Dietary Fiber, 1 g fat, 0 g saturated fat, 1 mg cholesterol, 295 mg sodium

Saturday, April 2, 2011

New Potato Leek Soup

(makes 4 servings)

Weight Loss Recipes : New Potato Leek SoupIngredients:

  • 1½ tbsp butter


  • 1 lb. new potatoes, halved


  • 1 tbsp mustard seeds


  • 1 garlic clove, thinly sliced


  • 1 onion, chopped


  • ¼ cup white wine


  • 1¾ cups low-sodium vegetable stock


  • 1¾ cups water


  • 2 tsp nutmeg


  • 3 small leeks, trimmed, halve lengthwise and cut across into thin slices


  • 1 tsp cilantro, coarsely chopped


  • Salt and pepper to taste (not calculated in Nutrition Facts)


Preparation:

  • Melt butter in a large-size saucepan. Add the potatoes, mustard seeds, garlic, onion, white wine and sauté for about 5 minutes.


  • Add vegetable stock, water, nutmeg and heat to a boil. Reduce heat, cover and simmer until potatoes are tender (about 10 minutes).


  • Add leeks, cilantro and simmer for 5 minutes. Season with salt and pepper (optional) before serve.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (471 g)): 209 Calories, 6 g Protein, 36 g carbohydrates, 5 g Dietary Fiber, 3 g fat, 1 g saturated fat, 4 mg cholesterol, 1,436 mg sodium

Friday, April 1, 2011

Corn, Potato and Tuna Chowder

(makes 6 servings)

Weight Loss Recipes : Corn, Potato and Tuna ChowderIngredients:

  • 2 tbsp vegetable oil (or olive oil, canola oil)


  • ¾ cup chopped onion


  • ¾ cup sliced celery


  • 3 large scrubbed potatoes, cut into small cube


  • 2½ cups water


  • ¼ tsp black pepper


  • 2 tbsp flour


  • 3 cups low-fat milk


  • 2 cups fresh or frozen corn kernels


  • 1 (6 oz.) can of (water-packed) tuna fish, drained


Preparation:

  • In a large-size saucepan, heat vegetable oil in over medium-high heat. Add onion and celery and cook until onion is tender.


  • Add potatoes, water and black pepper. Bring to a boils then reduce to medium heat. Simmer for about 15-20 minutes) or until potatoes to soften.


  • In a medium-size bowl, mix flour and 2 tbsp low-fat milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn. Heat over medium heat, cover and simmer for about 10 minutes then stir in tuna and serve.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (432 g)): 345 Calories, 17 g Protein, 54 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 2 g saturated fat, 18 mg cholesterol, 183 mg sodium

Thursday, March 31, 2011

Vegetarian West African Soup

(makes 8 servings)

Weight Loss Recipes : Vegetarian West African SoupIngredients:

  • 2 cups chopped onions


  • 2 tsp olive oil (or vegetable oil)


  • ⅓ cup peanut butter


  • 6 cups sweet potatoes, peeled and cut into 1” cubes


  • 1 tbsp ground cumin


  • ¼ tsp salt


  • ½ tsp pepper


  • ¼ tsp cayenne pepper


  • 2 (15.5 oz.) cans garbanzo beans, undrained


  • 2 (14.5 oz.) cans low-sodium vegetable broth


  • 1 (28 oz.) can diced or crushed tomatoes, undrained


Preparation:

  • Heat olive oil over medium-high heat in a large-size saucepan and sauté onions until lightly browned.


  • Stir in the butter, potatoes, cumin, salt, pepper, cayenne pepper, beans, broth, and tomatoes then raise heat to bring to a boil.


  • Reduce heat, cover and simmer until sweet potatoes are softened (about 45 minutes).


Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (446 g)): 386 Calories, 16 g Protein, 61 g carbohydrates, 11 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 391 mg sodium

Wednesday, March 30, 2011

Vegetarian Chili

(makes 6 servings)

Weight Loss Recipes : Vegetarian ChiliIngredients:

  • 1 chopped onion


  • 4 minced cloves garlic


  • 1 tbsp vegetable oil (or olive oil)


  • 2 finely chopped carrots


  • 2 chopped tomatoes


  • 2 (15 oz.) cans black beans, drained


  • 1 pinch cayenne pepper, chili powder, or chili seasoning mix


  • 1 tbsp freshly chopped parsley


  • Salt and black pepper, to taste (optional)


Preparation:

  • Heat vegetable oil in a large-size saucepan, sauté onions and garlic. Add carrots, tomatoes, black beans, herbs and spices.


  • Cook over medium heat until the carrots are tender (about 15-20 minutes). Season, to taste, with salt and black pepper.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (226 g)): 236 Calories, 13 g Protein, 40 g carbohydrates, 14 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 348 mg sodium

Tuesday, March 29, 2011

Sweet Potato Soup

(makes 8 servings)

Weight Loss Recipes : Sweet Potato SoupIngredients:

  • ⅔ cups chunky peanut butter


  • 1 tbsp canola oil (or olive oil)


  • 2 cups chopped onion


  • 6 cups peeled and chopped sweet potato


  • 1 tbsp ground cumin


  • Salt and pepper, to taste


  • 2 (15.5 oz.) cans garbanzo beans, drained


  • 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)


  • 1 (28 oz.) can diced tomatoes, undrained


Preparation:

  • Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.


  • Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).


Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Monday, March 28, 2011

Spiced Pumpkin Soup

(makes 6 servings)

Weight Loss Recipes : Spiced Pumpkin SoupIngredients:

  • 1 tbsp butter


  • 1 cup chopped onion


  • 3 tbsp all-purpose flour


  • ¼ tsp cumin


  • ¼ tsp ground nutmeg


  • ½ tsp curry powder


  • 2 crushed garlic cloves


  • 1 cup peeled and cubed sweet potato


  • ¼ tsp salt


  • 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)


  • 1 (15 oz.) can of pumpkin


  • 1 cup 1% milk


  • 1 tbsp fresh lime juice


Preparation:

  • Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.


  • Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.


  • Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.


  • Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).


  • Transfer from heat and add lime juice.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium

Sunday, March 27, 2011

Spicy Seafood Stew

(makes 4 servings)

Weight Loss Recipes : Spicy Seafood StewIngredients:

  • 8 oz. fresh or frozen sea scallops


  • 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact


  • 8 oz. fresh mussels in shells, beards removed


  • 2 cups water


  • 3 tbsp salt


  • 1 tbsp vegetable oil (or olive oil)


  • 4 chopped cloves garlic


  • 1 cup chopped onion


  • ½ tsp ground cinnamon


  • 1 tsp ground cumin


  • ¼ tsp ground red pepper


  • 1 cup low-sodium fish broth (or vegetable broth)


  • 1 cup chopped tomatoes


  • ⅛ tsp ground saffron


  • ¼ cup chopped cilantro to garnish


Preparation:

  • Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.


  • Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.


  • Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.


  • Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.


  • Add fish broth, tomatoes, saffron and bring to boiling.


  • Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).


  • Garnish with cilantro and serve.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

Saturday, March 26, 2011

Salmon Chowder

(makes 6 servings)

Weight Loss Recipes : Salmon ChowderIngredients:

  • 1 cup chopped onion


  • 1 cup diced potato


  • ¼ cup celery, chopped


  • 1 tbsp vegetable oil (or olive oil)


  • 2 tbsp water


  • 2 tbsp flour


  • ¼ tsp pepper


  • ¼ tsp dried dill


  • 2 (13 oz.) cans of evaporated skim milk


  • 1 lb. salmon fillet, skinned, boned and cut into 1” cubes


  • ½ cup part-skim mozzarella cheese, grated


  • 2 tbsp chopped fresh parsley


  • Salt and pepper, to taste (optional)


Preparation:

  • Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.


  • Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.


  • Stir in cheese and parsley. Season with salt and pepper before serve


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Friday, March 25, 2011

Roasted Yellow Pepper Soup

(makes 4 servings)

Weight Loss Recipes : Roasted Yellow Pepper SoupIngredients:

  • 5 yellow bell peppers, remove stem, seeds, and membranes, cut into quarters


  • 1 cup chopped onion


  • 4 chopped cloves garlic


  • 1 tsp vegetable oil (or olive oil)


  • 5¼ cups low-sodium vegetable broth (or chicken broth)


  • 1 cup chopped potato


  • ½ tsp ground cumin


  • ½ tsp freshly ground pepper


  • non-fat sour cream (optional)


Preparation:

  • Roast the peppers:

    • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.


    • Bake in an oven at 425 degrees F until skin is blackened and blistered (approximate 20 minutes).


    • Transfer peppers from oven and place in a paper bag.


    • Close bag and let cool approximate 10 minutes.


    • Remove and discard skins. Set aside.



  • Heat vegetable oil in a large-size saucepan and cook onion and garlic until onion is tender (approximate 3-4 minutes).


  • Stir in roasted peppers, vegetable broth, and potato. Bring to a boil then reduce heat to medium-low, covered and simmer approximate 15 minutes.


  • Cool mixture slightly then pour in a third of the pepper mixture into a food processor and process until smooth. Repeat with remaining mixture.


  • Return mixture to saucepan and heat through.


  • Serve in bowls with a dollop of non-fat sour cream (optional) garnished with chives.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (629 g)): 172 Calories, 10 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 103 mg sodium

Thursday, March 24, 2011

Vietnamese Pho Beef Noodle Soup

Serves 4

Prep time: 40 minutes

Total time: 45 minutes

Weight Loss Recipes : Vietnamese Pho Beef Noodle Soupingredients:

  • 2 tsp canola oil


  • 1 medium onion, peeled and quartered


  • 1 2” piece fresh ginger, peeled and roughly chopped


  • 1 tsp five-spice powder


  • 6 cups low-sodium beef broth


  • 1½ tbsp Asian fish sauce ("nuoc mam" or "nam pla")


  • 1½ tsp sugar


  • Freshly ground black pepper


  • 6 oz. dried rice noodles or rice vermicelli (Soaking the rice noodles before cooking may seem like an extra step, but it helps release some of their starch so they don't clump and the broth stays clear.)


  • 8 oz. flank steak, well trimmed and thinly sliced


  • Fresh mint sprigs, fresh cilantro sprigs, fresh mung bean sprouts, chopped scallions, thinly sliced serrano chili, and 2-3 lime wedges, for garnish


  • 1 small onion, peeled and sliced in paper-thin rounds


  • The seasonings and noodles can be found in the Asia section of large supermarkets.


Preparing

  • In a heavy saucepan, heat oil over medium-high. Add onion and ginger; sauté until onions are lightly browned (about 5 minutes). Add five-spice powder; stir until fragrant (about 30 seconds). Pour in beef broth and bring to a boil. Reduce heat and cover; simmer for about 15 minutes. Strain broth into a clean saucepan (discard onion and ginger). Stir fish sauce, sugar, and black pepper to taste into the broth; keep warm over low heat.


  • While the broth is simmering, soak rice noodles in hot water (do not boil) in a wide bowl until softened (about 20 minutes). Rinse the noodles well in cold water, then drain. Bring a large pot of water to boil.


  • Arrange the mint and other garnishes on a serving platter. Bring broth back to a boil.


  • Transfer softened noodles to the pot of boiling water; cook for about 30 seconds, drain, and divide among 4 deep soup bowls. Arrange some of the raw steak slices over the noodles, and scatter some of the onion rounds over the steak. Ladle boiling broth into each bowl (the beef slices should cook or brown in the boiling broth.). Serve the soup immediately with the garnishes so everyone can customize their own bowl.


Nutrition score per serving (2 cups): 350 calories, 7 g fat, 2 g saturated fat, 51 g carbs, 20 g protein, 2 g Dietary fiber, 51 mg calcium, 2 mg iron, 1,308 mg sodium

Monday, March 21, 2011

Minestrone Soup

(makes 4-6 servings)

Weight Loss Recipes : Minestrone SoupIngredients:

  • 3 cups water


  • ½ cup chopped carrot


  • ½ cup chopped celery


  • ½ cup chopped onion


  • 2 cloves finely chopped garlic


  • 1 tsp crushed basil


  • 1 tsp crushed oregano


  • ⅛ tsp pepper


  • 1 (15 oz.) can red kidney beans


  • 1 (15 oz.) can chopped tomatoes


  • ½ cup coarsely chopped cabbage


  • ½ cup sliced zucchini


  • ½ cup uncooked pasta


Preparation:

  • Combine water, carrots, celery, onion, garlic, basil, oregano, and pepper in a large-size sauce pan. Heat to a boil, reduce heat. Cover and simmer for about 15 minutes or until vegetables are tender.


  • Drain can of red kidney beans and add red kidney beans, tomatoes, cabbage, zucchini and pasta. Return to boil, reduce heat. Cover and simmer for about 5-10 minutes or until pasta is tender. Serve immediately


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (203 g)): 128 Calories, 6 g Protein, 26 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 418 mg sodium

Sunday, March 20, 2011

Manhattan Clam Chowder

(makes 4 servings)

Weight Loss Recipes : Manhattan Clam ChowderIngredients:

  • 2 (6½ oz.) cans of minced clams


  • Low-fat cooking spray


  • 2 chopped stalks celery


  • 1 chopped carrot


  • 1 chopped onion


  • 1 (8 oz.) can of clamato juice (combination of clam and tomato juice)


  • 2 cups chopped red potatoes


  • 1 tsp crushed dried thyme


  • ¼ tsp cayenne pepper


  • Fresh ground pepper (to taste)


  • 1 (14½ oz.) can diced tomatoes, undrained


Preparation:

  • Drain the clams but reserve juice from the cans into a measuring cup and if necessary, add enough water to equal 1½ cups liquid, then set aside.


  • Spray a large-size saucepan with low-fat cooking spray. Raise heat to medium-high heat then sauté celery, carrot, and onion for about 3-4 minutes or until crisp-tender.


  • Stir in reserved clam juice, canned clamato juice, potatoes, thyme, cayenne and black pepper. Heat to a boil, reduce heat, cover and simmer for about 15 minutes or until potatoes are just tender.


  • Stir in the tomatoes and minced clams, heat again to a boil then reduce heat and simmer for about 2-3 minutes before serving.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (379 g)): 128 Calories, 4 g Protein, 29 g carbohydrates, 4 g Dietary Fiber, 0 g fat, 0 g saturated fat, 3 mg cholesterol, 658 mg sodium

Saturday, March 19, 2011

Lentil Soup

(makes 4-6 servings)

Weight Loss Recipes : Lentil SoupIngredients:

  • 2 cups dry lentils, picked over and rinsed


  • 4 cups water


  • 2 finely chopped carrots


  • 1 (15 oz.) can chopped tomatoes


  • 3 finely chopped garlic cloves


  • 1 finely chopped onion


  • 1 tbsp fresh parsley, or ½ tbsp dried flakes


  • ¼ tsp cumin


  • ¼ tsp cayenne pepper


  • ½ tsp salt


Preparation:

  • Pour water in a large-size saucepan. Add the lentils, bring to a boil then reduce heat, cover and simmer. Cook for about 15 minutes.


  • Stir in carrots, tomatoes, garlic, onion and seasonings.


  • Cover and cook another until lentils are tender (about 15 minutes).


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (284 g)): 387 Calories, 29 g Protein, 70 g carbohydrates, 32 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 594 mg sodium

Friday, March 18, 2011

Gazpacho

(makes 6 servings)

Weight Loss Recipes : GazpachoIngredients:

  • 3 large tomatoes, diced


  • 2 cups chopped cucumber


  • 1 cup chopped onion


  • 1 cup seeded and chopped green bell pepper


  • 2 tbsp red wine vinegar


  • 2 tsp olive oil


  • 1 chopped garlic clove


  • 1 cup water


  • Salt and pepper to taste (optional)


Preparation:

  • Place tomatoes, cucumber, onion, green bell pepper, red wine vinegar, olive oil and garlic in a blender and blend until desired consistency.


  • Place vegetable mixture in a serving bowl, add water and stir thoroughly. Cover and refrigerate for at least 60 minutes.


  • Add salt and pepper to taste. (salt and pepper not included in Nutrition Facts calculations.)


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (179 g)): 54 Calories, 2 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium

Thursday, March 17, 2011

Fish Soup Provencale

(makes 4 servings)

Weight Loss Recipes : Fish Soup ProvencaleIngredients:

  • 8 oz fresh or frozen skinless and boneless haddock or halibut fillets (thaw fish if frozen)


  • 1 small fennel bulb, stalks discarded and bulb chopped


  • 3 cups low-sodium vegetable broth


  • 1 cup chopped onion


  • 1 medium zucchini, chopped


  • 1 cup dry white wine


  • 1 tbsp grated orange peel


  • 2 chopped garlic cloves


  • 2 cups chopped tomatoes or 1 (14 oz.) can of chopped tomatoes, undrained


  • 2 tbsp fresh thyme for garnish


Preparation:

  • Rinse the fish well then pat dry with a paper towel. Cut into 1” pieces, set aside.


  • Rinse the fennel thoroughly then cut in half. Thinly slice the fennel halves lengthwise.


  • In a large-size saucepan, stir in the fennel, vegetable broth, onion, zucchini, white wine, orange peel and garlic. Bring to boiling then reduce to medium-heat, cover and simmer approximate 10 minutes.


  • Stir in the fish, tomatoes and thyme to the broth and cook until fish becomes flaky when tested with a fork (about 4-5 minutes), then serve garnished with extra chopped thyme.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (536 g)): 194 Calories, 18 g Protein, 15 g carbohydrates, 4 g Dietary Fiber, 3 g fat, 1 g saturated fat, 18 mg cholesterol, 129 mg sodium

Wednesday, March 16, 2011

Dal - Indian Lentil Soup

(makes 6 servings)

Weight Loss Recipes : Dal - Indian Lentil SoupIngredients:

  • 1 cup red or yellow lentils, sorted and rinsed


  • 3 cups water


  • ¼ tsp ginger, crushed


  • ¼ tsp garlic clove, finely chopped


  • ¼ tsp red chili powder


  • ⅛ tsp turmeric


  • ½ tsp salt (or to taste)


  • 1 tsp cilantro (to garnish), finely chopped


  • 1 small whole green chili, seeded and chopped


Preparation:

  • In the large-size pan, Bring water to a boil. Add the lentils, ginger, garlic, chili powder and turmeric.


  • Let cook for about 15 minutes.


  • Add salt, green chili and let boil for about 1 minute.

  • Garnish with cilantro and serve hot.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (32 g)): 116 Calories, 5 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

Tuesday, March 15, 2011

Corn and Tomato Soup

(makes 4 servings)

Weight Loss Recipes : Corn and Tomato SoupIngredients:

  • Low-fat cooking spray


  • 2 tsp vegetable oil (or olive oil)


  • 1 (10 oz.) package frozen whole-kernel corn, thawed


  • 1½ tsp dried basil


  • 1 (14.5 oz.) can low-sodium chicken broth (or vegetable broth)


  • 1 (10.75 oz.) can low-sodium tomato soup


  • ½ tsp hot sauce


  • Salt and pepper, to taste (optional)


  • Non-fat sour cream (optional)


Preparation:

  • Spray a large-size saucepan with low-fat cooking spray then heat the vegetable oil over medium-high heat. Add corn, basil and sauté for about 2 minutes.


  • Stir in chicken broth, tomato soup, hot sauce. Add salt and pepper to taste.


  • Bring to boiling then reduce heat to medium-low, cover and simmer for about 20 minutes. Serve with an optional dollop of sour cream.


  • Salt and sour cream not calculated in Nutrition Facts


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (252 g)): 116 Calories, 5 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

Sunday, March 13, 2011

Corn, Okra and Tomato Stew

(makes 4 servings)

Weight Loss Recipes : Corn, Okra and Tomato StewIngredients:

  • Low-fat cooking spray


  • 1½ cups frozen okra, sliced


  • 1 cup frozen corn kernels


  • ¼ cup lean ham, chopped


  • 1 (14.5 oz.) can stewed tomatoes, undrained


  • ¼ cup fresh basil, shredded


  • Salt and pepper to taste


Preparation:

  • Spray a large-size saucepan with low-fat cooking spray. Add okra, corn, ham, tomatoes and basil then bring to a boil. Reduce heat to low, uncovered and simmer until okra is tender (about 15-20 minutes).


  • Add salt and pepper to taste.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (220 g)): 98 Calories, 5 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 5 mg cholesterol, 328 mg sodium

Saturday, March 12, 2011

Chipotle Chicken Soup

(makes 3 servings)

Weight Loss Recipes : Chipotle Chicken SoupIngredients:

  • 1 clove garlic, finely chopped


  • 1 onion, chopped


  • 1 tbsp olive oil


  • 12 oz. skinless, boneless chicken breasts, cut into cubes


  • 1 (14½ oz.) can low-sodium chicken broth


  • 2 tsp chopped canned chipotle peppers in adobo sauce


  • ¼ tsp salt


  • ½ tsp sugar


  • 2 cups chopped tomatoes or 1 (14½ oz.) can diced tomatoes


  • ¼ cup fresh cilantro, chopped


Preparation:

  • In a Dutch oven, cook garlic and onion in oil over medium-high heat until onion is tender (about 4 minutes).


  • Add chicken and cook for about 2 minutes.


  • Add chicken broth, chipotle peppers, salt and sugar.


  • Bring to a boil then reduce heat. Uncovered and simmer for about 15 minutes.


  • Transfer from heat and add tomatoes and cilantro.


Make 3 Servings:

Weight loss recipes Amount Per Serving(⅓ of recipe (431 g)): 237 Calories, 31 g Protein, 12 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 66 mg cholesterol, 323 mg sodium