One of my Favorite Healthy Soup recipes

This is another recipe I make quite often and wanted to have on my blog for easier reference. I originally found the recipe HERE on Eating Bird Food. It is delicious and healthy and I love to have it on hand for my lunches year round.

 

Ingredients 

▢2 Tablespoons olive or avocado oil 

▢1 large yellow onion, chopped 

▢2 large carrots, chopped into ½-inch rounds 

▢2 ribs celery, thinly sliced 

▢5 cloves garlic, minced 

▢1 Tablespoon freshly grated ginger 

▢2 Tablespoons freshly grated turmeric 

▢¼ teaspoon cayenne 

▢1 teaspoon sea salt 

▢½ teaspoon ground pepper 

 ▢1 large red bell pepper, thinly sliced 

▢1 lb chicken breasts 

▢6 cups vegetable broth 

▢1 13.5 oz can coconut milk (I use light)

▢1 bunch curly kale, roughly chopped 

▢2 Tablespoons lemon juice, juice from half of a lemon

 ▢1 Tablespoon tamari, coconut aminos or soy sauce 

▢¼ cup fresh cilantro, plus more for topping 

Instructions 

In a Dutch oven or large pot, add oil. Once hot add onion, carrots, celery and saute for 5-6 minutes, stirring occasionally. 

Add garlic, ginger, turmeric, cayenne, salt and pepper. Saute for 1 minute longer. 

Add bell pepper, vegetable broth, coconut milk and chicken to the pot. Bring the mixture to a boil, reduce heat to a simmer and cover. 

Simmer for about 20 minutes or until chicken is fully cooked. 

When chicken is fully cooked, remove from pot and shred using two forks. 

Meanwhile, add kale and simmer for 3-4 minutes, or until kale starts to wilt. 

Carefully place shredded chicken back into the soup and stir in fresh cilantro, tamari and lemon juice. Serve with extra chopped cilantro on top and side of choice. 

Makes 6 Servings 

Serving: 1bowl | Calories: 216kcal | Carbohydrates: 17g | Protein: 18g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 50mg | Sodium: 773mg | Potassium: 433mg | Fiber: 4g | Sugar: 5g

Creamy Cauliflower, Kale and Rice Soup

A friend of mine has recently started eating a vegan diet and has been sharing all kinds of plant-based recipes. I have been excited to try them out and so far everything I have tried has been really good! When I first made this soup I was SUPER nervous! It made tons, required some work and was bright green and not all that appetizing looking haha! But looks can be deceiving and it was surprisingly good! I portioned out the big batch into smaller containers and have been having it a few times a week for lunch. I love eating soup all the time, but especially in cold weather and to me this is a great replacement for the green smoothies I just can't bring myself to drink when I am already cold. Definitely try this one out!

Recipe from Purpose + Plants
Ingredients:
1/4 cup veggie broth
1 onion, chopped
2 cloves garlic, minced
4 stalks celery, chopped
4 carrots, sliced or chopped
1 head cauliflower, florets removed and chopped to bite sized pieces
2 cartons veggie broth
1 bundle of kale, ribs removed
1 can chickpeas, drained and rinsed
3/4 cups cashews, soaked in hot water for 5 min (recommended raw, but if you cant find them, roasted cashews work too!)
2 cups brown rice, cooked (I used 1/2 rice and 1/2 quinoa)
Salt to taste

Directions:
Add broth to a soup pot - saute the onions until translucent and fragrant.
Add the garlic, carrots and celery and cook a few more minutes, stirring them around to tenderize.
Then add some salt, cauliflower and veggie broth. Bring soup to a boil and cook for another 10-15 minutes.
Once the cauliflower is cooked through, add the kale to the soup and let it wilt for a few minutes.
Then at this point I like to take the kale and put it in the blender with the soaked cashews, chickpeas and about 2 cups of the broth and blend that puppy smooth.
Pour that back into the soup and finish it off by stirring in the brown rice! (You'll notice, for the sake of beauty, I held off blending the soup until after I took the pic because it looks like this...)

Super Healthy Turkey Vegetable Soup

I made this recipe expecting it to be something healthy I could have for lunches for a few days after everyone else in the family complained at dinner time. BUT it was surprisingly flavorful and quite a hit! I served it with garlic bread for everyone else to dip in the soup and we all loved it! I will definitely be making it again, especially in this cold weather. Thanks to The Lyons' Share Wellness for another great one! (my adaptations included in the recipe below)

Ingredients:
10 ounces 99% lean ground turkey
1 can diced tomatoes (14.5 ounces)
1 cup salsa (I used salsa verde)
1/2 cup corn kernels (I leave these out)
2 zucchini, chopped
1 yellow squash, chopped
2 large stalks of celery, diced
6-10 baby carrots, chopped (or 2-3 regular carrots)
1 onion, diced
1 can black beans, rinsed and drained
1/4 tsp chili powder
1/4 tsp salt
1 tsp garlic powder
1 tsp cumin
4-5 cups low-sodium chicken broth

Instructions:
Chop all your vegetables and add all ingredients (besides broth) to the crockpot.
Pour broth on top of all ingredients, allowing the spices to get mixed into the dish.
Give it a good stir. Set your crockpot on low for 6 hours or so.
(I had cooked a bunch of ground turkey and onion the day before so I left it out until the last couple hours and then added it in)
*Notes from Megan.. I usually stir once throughout the cooking process, but you really don’t have to. You shouldn’t stir TOO much, because it allows a ton of heat to escape from the crockpot. (If you don’t have a crockpot, brown the turkey first in a frying pan, then add all ingredients to a large pot, bring to a boil, and simmer for 30 minutes or so – the longer the better!).*
Ladle into bowls and add toppings of choice (she chose nutritional yeast and avocado, but suggests cheese, cilantro, Greek yogurt, sour cream, or tortilla chips). Enjoy!
If made according to these instructions (for 5 servings pre-toppings), each serving will contain 174 calories, 3g fat, 21g carbs, and 17g protein.

Cheesy Vegetable Soup

While visiting my sister right after she had a baby one of her friends brought this yummy soup over for dinner. I loved it and have been meaning to make it for quite some time! It is super creamy yet light and there are lots of veggies hidden inside as well. 3/5 of us loved it and the other two still didn't complain too much so that worked for me ;-)! (I believe it originally came from the site cooks.com)

Ingredients:
1 1/2 quarts water
5 chicken bouillon cubes (I used 6)
1 small onion, chopped
1 c diced celery
2 1/2 c diced potatoes
1 1/2 c diced carrots
1 1/2 c diced broccoli
1 1/2 c diced cauliflower
1 lb Velveeta cheese (I used 2%)
2 cans cream chicken soup (I used 98% FF)
(we sprinkled a little bacon on top)

Directions:
Cook until done: Water, onion, celery, potatoes, carrots, bouillon cubes, broccoli, and cauliflower.
Stir in 2 cans cream of chicken soup and cheese.
Stir constantly 6 to 8 minutes until cheese melts. Do not boil!

Chicken Chickpea Veggie Soup

I have not been cooking much lately, but I hope to get back with it soon! Here is a recipe in the mean time though :-). I made this one a couple weeks ago and really, really loved it! It was easy, healthy, soothing on a chilly day and so delicious! (recipe from Eat,Live,Run)

Ingredients:
1 shallot, minced
2 large carrots, small diced
2 stalks celery, small diced
1 3″ knob ginger, peeled and minced
2 large cloves garlic, minced
1 jalapeno pepper, thinly sliced
1 tbsp olive oil
2 quarts chicken broth
1 rotisserie chicken, roughly chopped (I used about half of it)
1 14.5 oz can chickpeas, drained and rinsed (I only put half can)
1 1/4 tsp salt
1/2 tsp black pepper
juice of 1 lemon
1 bunch fresh parsley, chopped
1 bunch Swiss chard, chopped

Directions:
Saute the shallot, carrot, celery, ginger, garlic and jalapeno in the olive oil for about five minutes, until veggies start to soften. Pour in the broth and add the chickpeas and chopped rotisserie chicken. Bring to a simmer, then add the salt, pepper, lemon juice, swiss chard and parsley. Simmer until greens wilt (about five minutes) then serve.

Spicy Chorizo Corn Chowder

This recipe was in a recent of Shape magazine and looked too good not to try. I subbed a chipotle chicken sausage for the chorizo and halved the corn for mine but really loved it! I love making something like this early in the week so I have yummy leftovers for lunch later on.

Ingredients:
1 med poblano pepper
1 T olive oil
1 link chorizo, diced (used chipotle chicken sausage)
1 med onion, diced
1 celery rib, diced
1 1-lb bag frozen corn, defrosted (used 10oz bag)
1/2 t ground allspice
1 bay leaf
1 med tomato, diced
1 large potato, peeled and diced
1 t chopped fresh thyme leaves
1 12-oz can FF evaporated milk
1 c low sodium chicken stock
2 T chopped fresh parsley
salt and pepper

Directions:
1. If you have a gas range, place poblano pepper directly on a burner grate over a medium flame. Turn with tongs until skin is blistered on all sides, wrap in foil, and let rest for 10 to 15 minutes until cool enough to handle. Scrape off the ski with your fingers, then seed, dice, and set aside. Alternatively, cute pepper in half lengthwise, remove seeds and stem, place skin-side up on a broiler pan, and heat on high until completely charred; rap in foil and proceed as above.
2. Heat oil in a large heavy-bottom pot over medium. Add chorizo and cook for 5 minutes or until browned and crispy. Use a slotted spoon to transfer to a bowl or plate and set aside.
3. Add onion and celery to pot and cook for 5 minutes or until soft, making sure to scrape up and mix in any brown bits from the bottom of the pot.
4. Meanwhile, put corn in a food processor and pulse 4 times or until half the kernels are chopped.
5. Add corn, allspice, and bay leaf to onion and celery mixture. cook, stirring occasionally for 3 minutes. Add tomato and potato and cook for 3 minutes more, stirring occasionally. Add thyme, evaporated milk, and stock; mix to combine. Bring to a boil; reduce the heat and simmer for 5 minutes or until potatoes are fork-tender. Mix in additional stock or water if soup seems too thick.
6. Stir in chorizo and poblano pepper; cook until heated through. Remove the bay leaf and discard. Add parsley and salt and pepper to taste; divide among four bowls and serve immediately.

serves 4. 366 calories, 11g fat, 53 carbs, 17g protein, 5g fiber, 281mg calcium, 2 mg iron, 371mg sodium

Butternut Squash and Quinoa Stew

It is finally cold enough to eat soup here without sweating, which I am excited about :-). I even bought my first butternut squash to try this one out. The soup came together so quickly and was healthy and delicious. The picture is actually from my leftovers for lunch the next day when it tasted even better! (and you could easily leave the chicken out and it would still be tasty)

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 medium yellow onion, finely chopped
1 1/2 teaspoon dried oregano
4 cloves garlic, finely minced
4 cups low-sodium chicken broth
1 1/2 pounds boneless, skinless chicken thighs or chicken breasts (I used 1 can chicken breast and added it when adding tomatoes, etc)
1 can (14-oz) petite or regular diced tomatoes
3 cups chopped butternut squash (about 1 medium squash, peeled and seeded)
2/3 cup uncooked quinoa
1/2 teaspoon salt
1/2 teaspoon black pepper
1-2 cups chopped fresh spinach

DIRECTIONS:
In a large 4 quart pot heat the olive oil until hot. Add the chopped onions, oregano, and garlic. Saute for 5-7 minutes, stirring often, until the onion is softened. Add the broth and bring to a boil. Add the chicken and boil until the chicken is cooked, 7-9 minutes. Remove the chicken to a plate.

Add the tomatoes, butternut squash, and quinoa. Simmer for 15 minutes until the squash is tender and quinoa is cooked. If desired, scoop out some of the squash, mash it and return it to the pot. Shred the cooked chicken and return to the pot. Add the salt and pepper, adding more salt to taste, if needed. Stir in the spinach. Cook 1-2 minutes until the spinach is wilted. Serve warm.

*In the whole batch of soup there is only 1250 calories by my best calculations, and it makes a ton!

Cafe Rio Tortilla Soup in a Crock Pot

pre-broth

YUUUM!!! My one complaint with this recipe was that it didn't make enough! I will definitely double it next time so that I can enjoy leftovers for lunches later on. I was impressed with how similar it was to the real deal. In my opinion you MUST use pico instead of salsa to give it a more authentic flavor. It was easy and delicious...make it! (I found the recipe on Peachtree Cooking)

Ingredients:
•1 onion, diced
•1 Tbsp. vegetable oil
•1/2 tsp cumin
•a dash (or two) cayenne
•1/2 tsp. chili powder
•5 c. chicken broth
•3 Tbsp. fresh cilantro, finely chopped
•juice of 1/2 lime
•pepper, to taste
•1 can pinto beans, drained and rinsed
•2-3 boneless, skinless chicken breasts
•2 Tbsp. taco seasoning
•1 Tbsp. paprika
•vegetable oil (to taste)
•pico de gallo or your favorite fresh salsa (definitely use pico!)
•2-3 avocados, diced
•2 c. pepper jack cheese
•tortilla strips
•cilantro (for garnish)
•lime wedges (for garnish)

Instructions:
•In a small skillet, saute onion in 1 Tbsp. oil until onions become slightly soft. Stir in cumin, cayenne, and chili powder and saute an additional minute or two.
(*I skipped this and just dumped it all in the crock pot and it was fine!)
•Transfer seasoned onions to a small crock pot. Add chicken broth, cilantro, lime juice, pepper and pinto beans to onions and simmer on low-heat for at least 2-3 hours.
 (*also, I didn't grill the chicken, just dumped the breasts and spices in the crock pot as well...easy and tasted great)
•In the meantime, combine taco seasoning and paprika. Brush chicken with oil and rub with taco seasoning/paprika mixture. Grill chicken over medium-heat until cooked through, try to turn only once during the grilling process. After cooking on one side, flip chicken, add small amount of water to pan and cover. Remove from grill. Let rest for 10 minutes and shred.
•In individual bowls layer chicken, about 1/3 c. pico de gallo or salsa, 1/3 c. diced avocado, and 1/3 c. pepper jack cheese. Ladle about 1 cup of chicken broth directly over the layers. Top with tortilla strips and garnish with cilantro, sour cream, and lime wedges, if desired.

Baked Potato Soup

I was really excited to try this healthy-fied version of potato soup. It is definitely one of my favorite things and I trust Gina of Skinnytaste to keep it tasting good even if it is good for you. This is so not bad for, yet still so delicious. I loved it and my oldest, Ella, who is the other potato soup lover in the house, loved it too!

Ingredients:
2 russet potatoes, washed and dried
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (we used turkey bacon)

Directions:
Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.
Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. (I used a ziploc steamer bag)
On medium heat, add chicken broth, milk, potatoes and bring to a boil. Use an immersion blender to puree until smooth. (I put it all in a blender, blended it, then put it in a pot on the stove to heat it)
Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.
Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.

Servings: 5 • Size: 1 cup • Points+: 5 pts • Calories: 207.6 • Fat: 7.8 g • Carb: 22.5 g • Fiber: 2.4 g • Protein: 11.9 g

Grilled Summer Corn and Chipotle Chowder

I love grilled corn in the summer and was excited to try out this Rachael Ray recipe that took advantage of it. I have tried a similar recipe and loved it, but thought the addition of chipotle chiles sounds like a perfect combination with the corn and bacon in this creamy soup. It was super yummy!

Ingredients:
* 6 ears corn
* Drizzle of extra-virgin olive oil (EVOO)
* 4 slices smoked bacon, finely chopped (I used turkey bacon)
* 1 large onion, finely chopped
* 2 yellow-fleshed potatoes, such as yukon gold, cut into small cubes
* 2 ribs celery from the heart with leafy tops, finely chopped
* 2 large cloves garlic, grated or finely chopped
* 1 bay leaf
* 2 tablespoons fresh thyme
* Salt and pepper
* 2 canned chipotle peppers in adobo sauce
* 1 32 ounce container vegetable or chicken broth
* 2 cups heavy cream (I used FF half and half)
* Lime wedges, chopped flat-leaf parsley, finely chopped scallions and crumbles cotija cheese or queso fresco, for garnish

Directions:
1.Preheat a grill or broiler. Grill or broil the ears of corn until charred, 7 to 8 minutes (cover the grill to give the corn a smoky flavor). Scrape the kernels from the cob.
2. While the corn is charring, in a soup pot, heat a drizzle of EVOO over medium-high heat. Add the bacon and cook until crisp, 3 to 5 minutes. Using a slotted spoon, transfer the bacon to a plate. Add the onion, potatoes, celery and garlic to the pot. Add the bay leaf and thyme, season with salt and pepper, cover the pot and cook until the vegetables are softened, about 5 minutes.
3. Using a food processor, puree the chipotle chiles. Stir into the vegetables, then stir in the broth and bring to a boil. Lower the heat and keep warm. Rinse the food processor bowl.
4. Add one-third of the corn kernels to the food processor, pour in 2 cups of the soup and puree. Pour the mixture into the remaining soup and lower the heat to a simmer. Stir in the remaining corn kernels, the cream and reserved bacon and cook until thickened, about 2 minutes. Serve the chowder in bowls with the lime wedges, parsley, scallions and lots of cheese.

Easy Chicken Tortilla Soup (a new one)

image via

It was dark both times I was eating my soup, so I never got a picture of my own, but it was delicious enough to share the recipe anyway!
A friend from church recently had a baby and was telling me about some yummy tortilla soup that someone brought in for her. Since tortilla soup is one of my all-time favorite meals, and I am always ready to try a new one I tracked down the recipe. She originally got the recipe from Seasoned with the Sun cookbook and then made some adjustments from it. It was super easy, super yummy and had the perfect amount of spice to it. I loved it and Mike really loved it too. Thanks for sharing Denise!

Ingredients:
1 small onion, chopped finely
1 4-ounce can of chopped green chile
1 can Rotel
2 cloves of garlic, crushed
2 tablespoons oil
1 can of beef broth
1 can of chicken broth
1 ½ cups each of tomato juice and water
1 teaspoon each of cumin, chile powder and salt
1/8 teaspoon ground black pepper
2 teaspoons Worcestershire sauce
1 tablespoons bottle steak sauce (like A-1)
1 cup cubed cooked chicken (I used 1 can chicken)
3 tortillas, cut into ½ inch strips (we used crushed tortilla chips)
½ cup shredded Cheddar cheese
sliced avocado
sprigs of fresh cilantro
squeeze of fresh lime juice

Directions:
Saute onion, chile and garlic in oil until soft. Add tomatoes, bouillon, chicken broth, water, tomato juice, cumin, chile powder, salt, pepper and sauces. Bring soup to boil; lower heat and simmer covered for 1 hour. Add tortillas and cheese and simmer for 10 minutes longer. Serve garnished with avocado slices and a sprig of cilantro if desired. Add a squeeze of lime juice and you will think you have died and gone to heaven!

Jane Foxs Famous Tortilla Soup

This soup was in a recent issue of Rachael Ray's magazine and I am in love with it. We tried it for the first time last week and I actually put it back on the menu for this week again because I loved it so much! We had it last night and it was delicious once again. I am such a tortilla soup fan and the tortillas in this one make it a little extra special.

Ingredients
* 12 corn tortillas, 6 sliced lengthwise into 1-inch-wide strips and 6 cut into 1 1/2 squares
* Vegetable cooking spray
* Salt and pepper
* 1/4 corn oil
* 1 large yellow onion, chopped
* 2 - 3 cloves garlic, chopped
* A handful cilantro leaves, coarsely chopped.
* 2 bay leaves
* 2 tablespoons mild to medium chili powder (about a couple scant palmfuls)
* 1 tablespoon ground cumin (about a palmful)
* 6 cups chicken stock
* 1 15 ounce can diced tomatoes with green chiles
* 2 rotisserie chicken breasts, skin and bones discarded, meat shredded or diced
* 2 avocados
* 2 limes, cut into wedges
* 1 small red onion, finely chopped
* 2 large jalapeno chile peppers, seeded and chopped
* Crumbled queso fresco and sour cream, for topping

Directions
1. Preheat the oven to 375 degrees . Arrange the tortilla strips on a baking sheet in a single layer; spray with cooking spray. Bake until deep golden, about 15 minutes. Season with salt.
2. Meanwhile, in a soup pot or dutch oven, heat 3 tbsp. oil over medium heat. Add the tortilla squares and cook, stirring, until browned, 2 to 3 minutes. Add the remaining 1 tbsp. oil, the yellow onion, garlic, cilantro, bay leaves, chili powder and cumin; season with salt and pepper. Cook, stirring, until the spices are toasted and the onion is softened, 7 to 8 minutes. Add the stock and tomatoes and bring to a boil. Add the chicken and lower the heat to a simmer until ready to serve.
3. Peel, seed and dice the avocados. Place some at the bottom of each soup bowl and douse with a healthy squeeze of lime juice. Pour the soup into the bowls. At the table, top with the red onion, baked tortilla strips, jalapenos, queso fresco and sour cream. Serve with the remaining lime wedges.

Chicken Soup with Sweet Potatoes, Kale and Mushrooms

I saw this soup in an issue of Clean Eating and knew it would be perfect for a night when I needed something quick. I was pleasantly surprised by how flavorful it was all on it's own! (and FYI, it makes tons)

Ingredients:
10 cups low-sodium chicken broth
1 1/2 lbs. sweet potatoes, peeled and diced
1 10-oz bunch kale, tough stems removed and leaves coarsely torn
8 oz cremini mushrooms, stems trimmed and caps thickly sliced
1 lb boneless, skinless chicken breasts, thinly sliced (I used 1 can chicken)
1/2 t fresh ground black pepper
1/2 c grated low-fat Parmesan cheese

Directions:
In medium stockpot, bring broth to a boil on med-high heat. Add potatoes and simmer until almost tender, about 7 minutes. Add kale and mushrooms and simmer for 5 more minutes.
Add chicken and pepper and simmer until chicken is cooked through, about 5 minuts.
Top with parmesan and ladle soup into serving bowls.

Serving size: 2 cups Calories: 297 Fat: 5g Carbs: 34g Fiber: 5g Sugars: 6g Protein: 31g Sodium: 356mg Cholesterol: 50mg

Meatball and Spaghetti Soup

This recipe is another hit from Skinnytaste!Along with many others I am trying to eat healthier and exercise more in the new year and I have found so any light but absolutely delicious recipes on her site, so definitely check it out! Also, I'm going to be posting the nutrition info at the bottom of the recipes I try when it is provided.
But, back to this soup. It was super yummy and especially perfect for us since my kids think spaghetti and meatballs is one of THE best meals there is. They each ate the meatballs and wanted more and I couldn't wait to eat the leftovers for lunch the next day!

Ingredients:
For the soup:
* 5 cups low sodium, fat-free chicken broth
* 2 cups water
* 2 chopped cloves garlic, divided
* 4 tbsp chopped fresh parsley, divided
* 1/2 onion, chopped, divided
* 3-4 tbsp tomato sauce (I used a little extra)
* pinch crushed red pepper flakes
* kosher salt and fresh pepper
* 6 oz dry cut up spaghetti, she used Ronzoni Smart Taste (I used gluten free fusilli)
For the meatballs:
* 16 oz 99% lean ground turkey
* 1 small egg
* 1/4 cup seasoned breadcrumbs (I used some gluten-free ones I ordered online. First time using them and they worked great!)
* 1/4 cup grated parmesan cheese
* 1 tbsp fresh chopped basil

Directions:
In a soup pot over medium heat, bring chicken broth, water, 1 clove crushed garlic, 2 tbsp chopped parsley, 1/4 of the chopped onion, tomato sauce, crushed red pepper flakes and fresh black pepper to a boil; simmer about 5 minutes.
Meanwhile, make the meatballs by combining ground turkey, parmesan cheese, egg, remaining garlic, remaining onion, remaining parsley, breadcrumbs, salt and pepper. Form into little 1 inch meatballs (about 36).
Drop meatballs into the broth, cook about 3 minutes; add pasta and cook according to package directions. Add fresh basil, adjust salt and pepper to taste and serve with grated parmesan cheese.

Servings: 6 • Size:(about 1 1/2 cups) • Old Points: 4 pts • Points+: 5 pts •  Calories: 212.9 • Fat: 3.2 g • Carb: 27.4 g • Fiber: 3.9 g • Protein: 22.1 g • Sugar: 2 g • Sodium: 738.7 mg (without added salt)

Spicy Sweet Potato and Chicken Soup

This is super yummy soup comes from Mel's Kitchen Cafe. I L-O-V-E-D it! I've realized I'm not great at describing the meals I make other than saying whether or not I loved them, but this one I really did :-)! It was filling, had just enough spice, a great combination of flavors and is pretty healthy too. I couldn't wait to have leftovers for lunch the next day! Although I haven't loved the cooler temps we have had recently, I am glad I can enjoy a great bowl of soup without sweating!

INGREDIENTS:
1 tablespoon butter
1 red onion, finely diced
1 red bell pepper, diced
3 ribs celery, diced
6 cloves garlic, minced
7-8 cups low-sodium chicken broth
1 1/2 pounds chicken, cut into 1/2-inch pieces, or use about 3-4 cups of shredded, cooked chicken (I used 2 cans chicken)
2 sweet potatoes, peeled and diced into 1/- inch pieces
1 can (14 oz.) can diced tomatoes, undrained
1/4 teaspoon red pepper flakes (I used 1/2 t)
1 teaspoon dried marjoram
1/2 teaspoon dried basil
3 bay leaves
2 teaspoons salt
1 teaspoon pepper

DIRECTIONS:
In a large pot (4 or 5 quarts), melt butter over medium heat and add onions. Cook, stirring often, about 5-6 minutes, until softened. Add bell pepper, celery, and garlic. Cook 5-6 more minutes, stirring occasionally, until the vegetables are tender. Add remaining ingredients (don’t add the cooked chicken, if using, you’ll add it near the end), stir well, and bring to a low boil, reduce heat, and simmer, uncovered, for about 40-45 minutes, until the potatoes are tender and chicken is cooked through. If using cooked chicken, stir it in at this point and let it heat through. Discard bay leaves and serve.

Beef, Potato and Quinoa Soup

picture and recipe from Skinny Taste

This soup was deliciously different and healthy too. It was filling and super easy to make. Definitely a keeper!!! (my picture did not do it justice and I didn't want it to deter people from trying it!)

Ingredients:
2 tsp olive oil
6-7 scallions, chopped
2 cloves garlic, minced
1 tomato, diced
1 tsp cumin
1/2 tsp Badia Sazon with Annato (I used some paprika and chili powder)
1/2 lb beef, cubed into small bite size pieces (I used beef tenderloin)
5 cups water
beef bullion
1 carrot, peeled and sliced
2 tbsp yellow bell pepper, diced
2 medium potatoes, peeled and cubed
1 cup cooked quinoa
6 tbsp fresh chopped cilantro
salt and pepper to taste

Directions:
Saute oil in a large pot, add scallions and garlic and sauté until soft over medium heat, about 3 minutes. Add tomato, cumin, sazon with achiote, 1/4 cup cilantro and cook another 2 minutes. Add beef, water, bullion, carrot, bell pepper, salt and bring to a boil. Cover and simmer on low about 1-1/2 hours, until meat is tender.
Add potato and cooked quinoa and cook an additional 25 minutes. Add remaining chopped cilantro and serve.

Tomatillo Chicken Soup

YUUUM!!! This is my new favorite! I recently re-organized my recipe binder (which was full of recipes ripped out of magazines) and added this one, from the Nov 2010 Better Homes and Gardens magazine) to our menu this week. Now when I went to make it at 5pm I realized it was a crock pot recipe, woops. I just sauteed the peppers, celery and onion in a large pot first and used a can of chicken. I let it all simmer about 20 minutes and it was still delicious, so I can only imagine it's even better in the crock pot. It was tangy with a little heat and sooo delicious! I was planning to eat out for lunch today but was so excited about these leftovers that I didn't...it's that good!

Ingredients:
* 6 medium tomatillos, husks removed and rinsed
* 1-1/2 lb. skinless, boneless chicken breast halves
* 1 32-oz. box chicken broth (I used low-sodium)
* 1 medium green sweet pepper, chopped
* 1/2 cup chopped red onion
* 1 stalk celery, chopped
* 1 4-oz. can diced green chiles
* 2 Tbsp. snipped fresh cilantro
* 1 fresh jalapeño pepper, seeded and minced*
* 1 Tbsp. ground cumin
* 1 Tbsp. lime juice
* 2 tsp. chili powder
* 2 cloves garlic, minced
* 1 tsp. salt
* 1 tsp. ground black pepper
* Dairy sour cream, chopped green onion, chopped red sweet pepper, sliced jalapeño peppers, snipped fresh cilantro, and/or tortilla chips (we topped with monterrey jack cheese and tortilla strips)

Directions:
1. Chop three tomatillos. Place remaining tomatillos in blender. Cover; blend until smooth. In a 3-1/2- or 4-quart slow cooker combine pureed and chopped tomatillos, chicken, broth, sweet pepper, onion, celery, chiles, cilantro, jalapeño, cumin, lime juice, chili powder, garlic, and 1 tsp. each salt and pepper.
2. Cover; cook on low for 6 to 7 hours or high for 3 to 3-1/2 hours. Remove chicken; let stand until cool enough to handle. Shred chicken; return to soup. If desired, top with sour cream, additional chopped red sweet pepper or jalapeño peppers, snipped cilantro, and/or tortilla chips. Makes 4 to 6 servings.

Servings Per Recipe 4, Calories 247, Protein 42g, Carbohydrate 10g, Fat total 4g, Cholesterol 101mg, Saturated fat 1g, Dietary Fiber, total 3g, Sugar total 4g

Tuscan Tomato Soup

I personally loved this soup! I just wish I had a good blender to get things to a nice, smooth consistency because the rest of the family was a little put off by the texture. The flavors were amazing though and it was super simple to put together! (recipe from The Recipe Club) Now if our weather would just cool down so we could really enjoy more soups!

Ingredients:
3 tablespoons olive oil
2 large onions, chopped
5 cups diced and seeded tomatoes (or you can use 3 14 oz. cans drained diced tomatoes)
2 cups chicken stock
1 1/2 cups whipping cream
1 cup basil pesto
salt and pepper, to taste

Directions:
Heat oil in a medium large soup pot.
Add onions and cook over medium-low heat until completely translucent.
Add tomatoes and bring to a simmer.
Add chicken stock. Bring to a simmer and allow to simmer for 15 minutes.
Add whipping cream. Add pesto.
Blend to desired consistency with hand blender, food processor or blender.
Adjust seasoning with salt and pepper.
*Garnish with shaved Parmesan cheese and homemade sour dough croutons!
** recipe makes 1 gallon of soup

Yam Vegetable Stew

This was my favorite food picture from the trip...it is definitely a pretty dish with all the colors! This stew was so flavorful and filling that I didn't miss the meat at all (and I thought it was great eaten plain without rice, bread, etc. to go with it).

recipe from Sara
Ingredients:
1 Tbsp cooking oil or coconut oil
1 onion, finely chopped
1 Tbsp curry powder
1/2 serrano pepper minced or 1 tsp dried chili flakes (I prefer to skip the serrano pepper and chili flakes and just use a tablespoon of Sriracha sauce)
2 quarter size slices of fresh ginger, peeled and chopped
1-2 carrots, peeled and chopped
2 cloves garlic, minced
1-2 peeled yams, cut into matchsticks
1 can coconut milk (Sara likes to use 2 cans coconut milk instead of the water below)
1 cup water or vegetable stock
1 bunch or less of any leafy green, chopped (we used swiss chard I believe, but kale or spinach works as well)
1/4 tsp tumeric
1/4 cup chopped cilantro
juice of 1 lime
salt and pepper to taste
1 can garbanzo beans
optional: chopped tofu or cooked chicken,

Directions:
Saute onion in oil, add curry powder, serrano pepper and ginger, saute until onion soft.
Add Carrot, garlic, yam, saute on medium until carrots begin to soften. Add coconut milk and broth/water, and beans/protein, if using chard, kale or beet greens throw them in now. Cover and cook until yam is soft, then stir in cilantro, tumeric, lime juice, and salt and pepper. If using spinach stir that in at this time. Serve over rice, cous cous, or quinoa.

Crock Pot Chicken and Rice Soup

Although it is admittedly a little warm for soup here in Houston, this week was a crazy one and I was looking for a healthy crock pot meal and this one (from Family Circle magazine) looked good. It was easy and flavorful and light. I'm a fan!

Ingredients
* 1 cup wild rice and grain blend or all wild rice (I used an Uncle Ben's box without the spice packet)
* 1 medium onion,chopped
* 4 carrots, peeled and chopped
* 3 ribs celery,trimmed and chopped
* 1 package cremini mushrooms, cleaned and quartered (large ones cut in sixths)
* 1 whole chicken (3 or 4 pounds), cut up, wings reserved for another use (I used 2 breasts)
* 2 cans (14.5 ounces each) low-sodium chicken broth
* 2 teaspoons dried poultry seasoning
* 1 teaspoon salt
* 1/4 teaspoon pepper
(plus 4 cups water)

Directions
1. Sprinkle rice into bottom of slow cooker. Add onion, carrots, celery and mushrooms. Remove skin from chicken pieces and trim rib bones from the breastbone. Place chicken pieces over vegetables; add broth and 4 cups water. Add poultry seasoning, 1/4 teaspoon of the salt and the pepper.
2. Cover and slow cook for 6 hours on HIGH or 8 hours on LOW. Carefully remove chicken to a cutting board; discard bones. Shred or chop chicken; return to slow cooker and add remaining 3/4 teaspoon salt. Serve warm.