I think this is the Mexican version of leftover soup – a bit of salsa, a bit of hominy, a bit of chicken, a bit of cilantro – – and all seasoned with cumin, that wonderful spice that makes it taste so rich.
Chicken Posole Soup
4 servings
194 calories per serving
4 c fat free chicken broth
15.5 oz. can white hominy, drained
¾ c tomatillo salsa (often called salsa verde)
2 c shredded cooked chicken breast
1 ½ t cumin
½ c chopped fresh cilantro
Mix broth, hominy and salsa and bring to a boil. Toss chicken with cumin and add to broth and simmer 10 minutes. Place in bowls and garnish with cilantro.
The flavor from the sundried tomatoes really permeates the whole soup making it rich and sweet and utterly delicious ! Soup in about 10 minutes and it tastes fantastic !
Sun Dried Tomato and Spinach Soup
4 servings
240 calories per serving
2 t oil
2 medium shallots, coarsely chopped
1 clove garlic, minced
½ c brown rice, cooked (Minute Rice is fine)
8 c lo fat chicken broth
½ c sundried tomatoes, rinsed and cut into small pieces
½ c sliced mushrooms
1 t pepper
½ lb fresh spinach leaves
Heat oil in Dutch Oven. Add onions and garlic and cook 4-5 minutes. Add broth and bring to a boil then add tomatoes, mushrooms and pepper and simmer 5 minutes then stir in spinach and heat thoroughly.
This is a great quick soup that does not skimp on flavor. I usually add in a teaspoon of Asian chili garlic sauce to spice it up, but it is just as good without it. If you know you are having a heavier dinner, this makes a great light lunch with a piece of garlic toast or a cheesy bagel on the side.
Asian Shrimp Soup
4 cups
63 calories per serving
4 c chicken broth
¼ c shredded carrot
2 c bok choy, coarsely chopped
¼ c water chestnuts, chopped
2 oz. sliced mushrooms
2 oz. popcorn (or other small) shrimp, cooked
2 T soy sauce
Bring broth to a boil and add carrots, bok choy, water chestnuts and mushrooms. Simmer 4 minutes then add shrimp and soy and heat through.
This is one of the best chowders I have had ! The broth is just creamy enough without being too much – the chowder has just enough fish flavor (unlike some clam chowders that can really be too much) – and the potatoes and beans make it very filling. This mild chowder will be a favorite in your house in no time !
New England Cod Chowder
4 servings
380 calories per serving
16 oz. clam juice
1 C water
1 onion, chopped small
1 celery stalk, chopped
15.5 oz. cannellini beans, rinsed and drained
14/5 oz. can diced new potatoes, rinsed and drained
1 c frozen corn
1.2 t dried thyme
1/2 t salt
1/4 t pepper
1 t onion powder
leftover cod from Lemon and Herb Cod recipe
3/4 c fat free half and half
Place first 4 ingredients in a pan and bring to a boil. Cook, covered, 1 minute and then add beans, potatoes, corn, thyme, salt, onion powder and pepper and bring to a boil. Then reduce to a simmer and cook, covered, 10 minutes. Then break 1/3 of the potato and bean mixture with the back of a spoon and break the cod into large pieces and add to the chowder with the half and half. Reduce heat to low and simmer very gently about 5 minutes.
(If you haven’t made the cod recipe, you just need 1 1/2 lb. broiled cod for this dish)
The broth in this soup tastes like it’s been simmered for hours – it has a great depth of flavor. But this soup takes just 20 minutes or so of simmering time. And with all the veggies and pasta, it ends up being quite a hearty, thick soup. Just add some water during the last 7 minutes cooking time if you like it a little thinner. But I like gruely soup 🙂
Italian Bean Soup
6 servings
190 calories per serving
1 t oil
½ c diced Canadian bacon
½ c chopped green bell pepper
4 garlic cloves, minced
28 oz. can peeled tomatoes, undrained and coarsely chopped
14.5 oz. chicken broth
½ c orzo
15.5 oz. can red kidney beans, drained and rinsed
8 oz. frozen cut green beans
¼ c chopped basil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt
In a large pan heat oil on medium high heat. Add bacon, green pepper and garlic and cook 3-4 minutes. Add tomatoes, broth and pasta and bring to a boil then reduce heat to low and simmer 12 minutes stirring occasionally. Stir in kidney beans, green beans, salt and pepper, garlic powder, onion powder, celery salt and basil and cook 7 minutes.
Spicy low cal soup really hits the spot – especially when you have beef chunks AND noodles ! This one really tides you over and it is so easy to do.
Beef and Noodle Soup
4 servings
210 calories per serving
½ lb. extra lean ground beef
3 ½ c water
14.5 oz. can diced tomatoes with green chiles, undrained
1 c frozen mixed vegetables
1 t beef bouillon flavoring
2.8 oz. package beef flavored ramen noodles
Brown beef and drain then add water, tomatoes, veggies, bouillon flavoring and flavoring packet from the ramen noodles and bring to a boil. Break up ramen noodles and add to soup and cook 3-5 minutes then serve.
This soup is just brimming with clams. If you like extra veggies, just leave out the 2nd can of clams and fill with celery and carrots instead !
New England Clam Chowder
4 servings
237 calories per serving
Pam
1 T margarine
1 medium onion, finely chopped
8 oz. clam juice
8 oz. water
2 large white potatoes, peeled and cut in small cubes
2 6.5 oz. cans chopped baby clams with juice
1 pint fat free half and half
1 t pepper
1 t salt
2 t chopped parsley
Spray pan with Pam and melt margarine and add onion and cook 5 minutes. Add clam broth and increase heat to high. Add potatoes and bring down to a simmer and cook 10-12 minutes or until potatoes are tender. Add clams with juice and cook 7 minutes then add half and half, salt and pepper and continue cooking over medium heat until almost at the boiling point. Do not allow to boil. Serve with the parsley as a garnish.
This soup is prepared a day ahead and refrigerated so that the flavors really mingle. If you want to serve the same day you make it, that works too 🙂
Chicken and Pasta Soup
6 servings
265 calories per serving
1/2 c cannellini beans
1 lb. chicken breasts, cubed
6 bay leaves
7 c water
1 onion, halved and sliced
1 carrot, sliced thinly
3 ribs celery, sliced thin
Leaves from the tops of the celery stalks
28 oz. diced tomatoes
2 T tomato paste
2 T minced garlic
½ t onion powder
2 t basil flakes
8 oz. FiberGourmet pasta (short alfredo, elbows or rotini)
In a soup pot combine chicken, bay leaves and water. Bring to a boil. Add onions, carrots, celery, celery leaves, tomatoes, tomato paste, onion powder, garlic and basil. Return to a boil and then lower heat and simmer 1 hour. Add beans and remove bay leaves. Refrigerate overnight. The next day heat the broth and cook pasta according to package instructions. Drain and place in soup bowl and ladle soup into each bowl.
This is a very quick soup to make, but it tastes as good as soups that simmer for hours.
Meatball Soup
4 servings
223 calories per serving
12 precooked turkey meatballs ( I use Shady Brook Farms Italian flavor ones)
4 c vegetable broth
2 c water
1/2 c ditalini or orzo (or ¾ c FiberGourmet pasta for the same calories!)
1 14.5 oz. can Italian style diced tomatoes, undrained
2 c diced zucchini
Salt and pepper to taste
½ t garlic powder
¼ t crushed red pepper
1/4 c grated Parmesan cheese
Fresh parsley, chopped
Bring broth and water to a boil. Cook pasta 4 minutes (if you are using the FiberGourmet pasta, add 2-3 more minutes here as the pasta tends to take longer to cook). Stir in tomatoes, zucchini, salt, pepper, garlic powder, crushed red pepper and meatballs. Bring back to boil, then reduce heat and keep at a low boil 7 minutes or until pasta is tender. Garnish each bowl with chopped parsley and 1 T cheese.
