[10/12/11] Wednesday Wellness: It's Soup Season!

Since the weather has turned cooler, here are a few of my favorite soup recipes: 

Cheesy Potato Soup 

4 cubes or 4 t. chicken bullion

5 c water

1 c carrots (4)

1 c celery (4)

1 c chopped onion (1 large)

6 medium potatoes, cubed

2 cans reduced fat (98%) cream of chicken soup

1 lb velveeta light cheese, cubed

Add bouillon to water in pot.  Add carrots, celery, onion and potatoes.  Bring to boil, reduce heat and cook until vegetables are tender.  Add soup and cheese and cook 30 minutes – 1 hour on low until cheese melts.  13-15 servings.  (Calories: 184, fat: 4 grams, fiber: 3 grams)

Chicken Chili

(From Busy People’s Slow Cooker Cookbook)

3   15-16 oz cans northern beans

1    4 oz can diced green chilies

2    10 oz cans chicken breast, not drained (I used one 13 oz can)

½ c chopped onion, or dehydrated minced onion

1 ½ t chili powder

1 c fat-free chicken broth

9 tablespoons fat-free sour cream (1 T/serving)

Spray a slow cooker with nonfat cooking spray.  In the cooker, stir together the beans, green chilies, chicken breast, onion, chili powder and chicken broth until well mixed.  Cover and cook on high for 3-4 hours or on low for 6-9 hours.  Stir 1 T sour cream into each 1 cup serving if desired.  Yield:  9 (1 cup) servings.  Nutritional information: Calories: 223, Fat: 2g, Cholesterol: 27 mg, Fiber: 13 g

Pumpkin Soup

1/8 c minced/dried onion, rehydrated  (1/4 cup fresh onion)

2 cans 98% fat free cream of chicken soup

2 cans water

1 c mashed pumpkin

¼ t nutmeg

¼ t pepper

Put rehydrated onions, soup, and water in pan.  Heat.  Add pumpkin, nutmeg and pepper.  Can add a dash of curry if desired.  Heat carefully and serve.  Makes 6 servings. (Per serving:  calories-93, fat-.5 gram, fiber-1.67 grams)

Enjoy!