Tender pork, spicy broth – the flavor is just fantastic ! If you don’t enjoy spice, just remove the jalapeno and you will still end up with a great tasting pork soup.

Southwest Pork Soup

4 servings
325 calories per serving

Pam
1 c onion, chopped
2/3 c green bell pepper, chopped
1 c chopped mushrooms
1 T minced garlic
1 jalapeño pepper, seeded and minced
1 lb. pork tenderloin in bite sized pieces
2 c chicken broth
2 c beef broth
1 c water
2 t chili powder
1 t ground cumin
1/2 t salt
1/4 t pepper
15 oz. kidney beans, rinsed and drained
14 oz. can diced tomatoes, undrained
2 T cilantro, chopped
1 c avocado, diced

Heat a non stick soup pot then spray with Pam. Add onion and cook 5-6 minutes adding a bit of hot water if necessary to keep onions moist. Add pepper, mushrooms, garlic and jalapenos and cook another 3 minutes then add pork and cook another 10 minutes. Add broth, water, spices, beans and tomatoes and bring to a boil then reduce heat and simmer 10 minutes. Stir in cilantro just before serving. Spoon into bowls and top with avocado pieces.

This one got its name because we kept asking each other to pass the mashed things. They were so good that I got my husband to eat carrots and my daughter to eat cauliflower

Mashed Things

2 servings
200 calories per serving

1 red potato, peeled and cubed
1 c small cauliflower florets
1/2 c baby carrots
1 c chicken broth
1 oz. cream cheese, softened
1 t garlic powder
Salt and pepper to taste
1 slice Kraft fat free singles American cheese
2 T skim milk
5 squirts ICBINB Spray

Bring veggies to a boil in the broth. Cover and simmer 15 minutes or until veggies are soft. Drain the veggies and place them in a bowl with the cream cheese, cheese, garlic, milk, salt and pepper and beat with a mixer until creamy. If they are too dry, you can add more milk. Spray with the I Can’t Believe it’s Not Butter spray just before serving.

Stuffed artichokes cooked in a pressure cooker are delectable ! They soften up beautifully and the garlic seems to just be infused into the artichoke leaves. This is a great recipe – so flavorful, so classic.

Stuffed Artichokes (Pressure Cooker)

8 servings
105 calories per serving

8 large artichokes, trimmed
½ c bread crumbs
½ c grated parmesan cheese
½ c minced garlic
1 c chicken or vegetable broth
Salt and pepper to taste
1 lemon

Everyone trims an artichoke differently – I cut off the stem and then ½ inch from the top. Then I trim all the leaves by nipping off the end. To get the leaves to open up enough to stuff them, I bang the leave side down on the counter a couple of times – then you can use your fingers to pry open the leaves some. Yes, all this work is definitely worth it

Separate leaves slightly so you can drop in the ingredients – each should get bread crumbs, parmesan cheese and garlic.

Place artichokes in pressure cooker (you can double decker them) and pour over broth. Sprinkle with salt and pepper and then squirt with the juice of 1 lemon. Close pressure cooker and bring to pressure and cook 60 minutes. Quick release pressure.

If you don’t have a pressure cooker, you can cook these stovetop in a dutch oven – simmer for 2 hours or until tender.

You can make these ahead of time and just reheat in the microwave prior to serving – I actually prefer to do it this way. They just seem to be more flavorful with the second heating.

Authentic and delicious. This Asian meal is memorable, brilliant and I want more NOW !

Pork Chop Suey

4 servings
280 calories per serving

1 c chicken broth
3 T soy sauce
2 T molasses
1/4 t pepper
5 ts cornstarch
2 T oil, divided
1 lb. pork tenderloin, trimmed, halved lengthwise and cut into strips
1 medium onion, sliced thinly
1 medium red or green bell pepper, sliced thinly
3 c bean sprouts (fresh or canned from the asian section of your market)
1 T minced fresh ginger

Mix broth, soy, molasses and pepper. Take 2 T of the mix and stir in cornstarch and set aside. Heat 1 T oil in a non stick skillet and cook pork. Cook 5 minutes to brown it and then place in a bowl and set aside. Add 1 T oil to the skillet and cook onion 3 minutes then add the pepper and cook another 3 minutes. Add bean sprouts and ginger and cook another 3 minutes then add the broth and bring to a boil. Cook 4 minutes and then add cornstarch mix and pork and cook 2-3 minutes to thicken sauce and finish up the pork.

For just 130 calories, add ½ c of chow mein noodles to the side.

Simple does not always mean plain. This is a simple soup of just a few ingredients, but it turns out a restaurant class meal – classic flavor and perfectly mild spicing.

Celery Root Soup

4 servings
180 calories per serving

2 T butter
1 c thinly sliced leek
1/2 c carrot, finely chopped
2 T white wine
3 c peeled and cubed celery root (about 3/4 pound)
3 c chicken broth
1 c water
1/2 t coarse salt
1/2 t black pepper
1 3/4 c cooked wild rice
2 T fresh chives, chopped finely

Melt butter in soup pot. Add leek and carrot then cover and cook 5 minutes. Uncover and cook another 5 minutes or until tender. Add wine, celery root, broth, 1 c water, salt and pepper. Bring to a boil then cover and cook 10 minutes. Place 1 c soup mix in a blender and blend until smooth then add back to soup pan and add rice. Cook 15 minutes. Garnish with chives just before serving.

What a great appetizer or lunch. The sausage, beans and garlic make a perfect stew. Served with cheese toast, this makes a great dish to serve to guests. Even with the bread, this dish comes in under 400 calories !!

Sausage and Bean Stew (Crock Pot)

6 servings
350 calories per serving

2 t oil
3 t garlic, minced
4 2 oz. turkey sausages (any flavor you like, I used Italian hot) cut into chunks
1 c water
1 c chicken broth
2 19 oz. cans cannellini beans, rinsed and drained
4 c baby spinach
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
½ t garlic powder
2 T lemon juice
6 T shredded provolone cheese
6 1 oz. slices French bread

Heat oil and cook sausage until almost done. Add garlic and cook another 2 minutes. Add water, broth to crock pot then add spinach. Add salt and pepper and garlic powder. Add beans and then add sausage and garlic and any pan drippings to the top. Cook on low 3 hours. Add the splash of lemon during the last 10 minutes of cooking. Serve with Cheese Toasts. To make toasts, sprinkle bread slices with cheese and broil 2 minutes to melt cheese.

If you don’t have a crock pot, you can do this stove top is a soup pot – after cooking the sausage and combining all the ingredients, simmer on very low for 1 hour.

I just love meatball soup and when you use the frozen prepared meatballs, it takes all the hard work out of it. Just heat up some broth, add meatballs and some veggies and you have a great complete meal. Here is one of my favorite ways to serve.

Meatball and Escarole Soup

4 servings
315 calories per serving

24 frozen cocktail meatballs
8 c chicken broth
1 6.5 oz. can sliced mushrooms, drained
4 c cleaned and torn escarole leaves
1 c shredded or julienned carrot
Salt and pepper to taste
1 t garlic powder
1 T dry minced onion
½ t oregano flakes
½ t parsley flakes

Mix all together and bring to a boil. Lower heat and simmer 10 minutes.

I love making wontons – you fill them with just about anything and drop in broth and they make a great meal. But this one goes far beyond – the flavors of the ginger, lemon and vegetables mingle so beautifully ! You’ll want to make this one again and again.

Chicken Wontons in Broth

6 servings
395 calories per serving

7 cups fat free broth (chicken, beef or a mixture of both)
4 c water
3 T soy sauce
1 T lemon juice
24 wonton wrappers
1 large shallot, finely chopped
½ pound ground chicken
¾ c bok choy, finely chopped
½ c finely chopped mushrooms
Salt and pepper to taste
1 T soy sauce
1 t garlic powder
2 t minced fresh ginger
2 t grated lemon rind
1 t dark sesame oil
Dash of hot sauce

Prepare wontons (see below). Bring broth to a boil. Add 3 T soy, salt and pepper. Add wontons and cook 3 minutes or until done. Add lemon juice right at the end.

Wonton preparation:
Spray pan with Pam and cook shallot 3 minutes. Add water if it starts to get dry. Add ground meat and cook until done. Make sure you break it up into little pieces as it cooks. Let cool. Add in bok choy, mushrooms, soy sauce, salt, pepper, garlic powder, ginger, lemon zest, sesame oil, and hot sauce. Fill wontons (click below for a short video tutorial if you are not familiar with wonton preparation).

This is another great authentic recipe that cooks all day in the crock pot – it turns out a fantastically tender and juicy meat that is easily shredded and tastes great with a bit of lime and avocado.

Easy Pork Carnitas

4 servings
208 calories per serving

1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon crumbled dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 ½ lb. boneless pork shoulder roast
2 bay leaves
2 cups chicken broth
1 lime cut into wedges

Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl. Rub spice mix into the pork.. Place the bay leaves in the bottom of a slow cooker and add the broth then put the pork on top. Cover and cook on low about 10 hours, turning half way through. Remove and let cool then use 2 forks to shred the meat. Use the left over liquid to moisten the meat. Plate and squirt each portion with a bit of lime just before serving. I like to serve this on a flour tortilla with some avocado slices (not included in calorie count above – add 210 calories for a flour tortilla and 2 -3 slices avocado)

This was sooooo good – it’s like Thanksgiving dinner without all the work. I use the scallopini cut of turkey cutlets so they are nice and thin and you can cook them up quickly so they don’t get dried out. Add a small green salad on the side and you have a great balanced meal that makes the day feel like a holiday

Turkey and Stuffing

4 servings
390 calories per serving

4 slices fresh turkey breast (3/4 lb.)
½ c chopped green pepper
2 T water
2 c fat free chicken broth
12 oz. fat free turkey gravy
3 c dry cubed seasoned stuffing
Salt and pepper to taste
Pam

Spray a skillet with Pam and on medium high heat cook turkey breasts sprinkled with salt and pepper; cook 4 minutes each side or until turkey is golden then remove from skillet and keep warm. Combine pepper and water in pan. Cover and cook 2 minutes. Add gravy, reserving ¼ cup for later use, Add broth to skillet and bring to a boil and then remove skillet from heat. Stir in stuffing and mix well then return turkey to the pan. Cover and let stand 5 minutes and then our extra gravy over the top and serve.