Soups 

QUICK ITALIAN SPINACH AND PASTA SOUP

Ingredients 2 cups dried pasta (any shape), cooked according to package instructions 4 cups low-sodium vegetable broth 1 (15-ounce) can no-salt-added kidney or great northern beans, drained and rinsed 1 (14.5-ounce) can diced fire-roasted tomatoes Italian seasoning, to taste 1/2 teaspoon ground black pepper 4 ounces frozen or 4 cups fresh spinach Directions In a medium pot over medium-high heat, bring broth to a boil. When broth is boiling, add beans, tomatoes, Italian seasoning and pepper and bring to a simmer. Add spinach and cook until softened and bright green.…

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Chicken Soups 

Skinny Chicken, Vegetable and Stuffing Casserole

Ingredients 1 (6 ounce) package of boxed cornbread stuffing mix (I used Mrs. Cubbison’s) see shopping tip, ⅓ cup reduced-fat butter, melted 3 cups of zucchini, diced 3 cups mushrooms, sliced 1 cup onions, chopped 1 tablespoon reduced-fat butter 2 cups cooked chicken, chopped 1 (10 ¾ ounce) can Campbell’s Healthy Request Cream of Chicken Soup 1 cup fat-free sour cream 1 cup fat-free cottage cheese 1 teaspoon dried sage Black pepper, to taste Directions 1. Preheat oven to 350 degrees. Coat a 13 x 9 inch baking pan or…

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Soups 

Skinny Matzo Ball Soup

Ingredients ¼ cup club soda 1 tablespoon canola oil 2 large eggs, I used Eggland’s Best eggs ⅔ cup matzo meal 1 tablespoon chopped fresh dill ¼ teaspoon kosher salt ¼ teaspoon fresh ground black pepper 2 (32oz) containers Swanson’s reduced-sodium chicken broth, see shopping tips 1 (14 oz) can Swanson’s reduced-sodium chicken broth 12 ounces (¾ lb.) chicken breasts, (boneless, skinless), cubed 1½ cups carrots, chopped 1½ cups celery, sliced 1 cup onions, chopped ½ teaspoon dried thyme Fresh ground pepper, to taste 3 ounces (1½ cups dry) Manischewitz…

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Soups 

Dreamy Tomato Soup Florentine

Ingredients 2 teaspoons olive oil 1 cup onions, chopped 1 garlic clove, minced 1 bay leaf 1 (28 oz) can diced tomatoes 1 cup reduced-sodium chicken or vegetable broth 2 slices whole wheat bread, crust removed, I love Milton’s multi-grain or their whole wheat bread Fresh ground black pepper, to taste 1½ cups fresh spinach, stems removed ¼ teaspoon Italian seasonings ½ cup reduced-fat milk, as desired ¼ cup Parmesan cheese, shredded Directions 1. Heat 2 teaspoons olive oil in a large pot over medium-high heat. Add onions, garlic and…

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Soups 

Hearty and Healthy Split Pea, Ham and Barley Soup

Ingredients 2 quarts water (8 cups) 1 pound dried split peas (green) ½ cup pearl barley 2 bay leaves 1 tablespoon reduced-sodium soy sauce 1 clove garlic, minced or 2 teaspoons garlic (from a jar) ½ teaspoon salt ½ tablespoon dried thyme ½ teaspoon dried sage Pinch of ground cumin ½ cups carrots, diced 1 cup onions, chopped 2 cups lean ham or turkey ham, diced, see shopping tip Fresh ground pepper Directions 1. In a large pot, combine the water, split peas, barley, bay leaves, salt, soy sauce, garlic,…

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Chicken Soups 

Chicken, Brown Rice and Vegetable Soup

Ingredients 1 cup dried brown rice, I like Basmati brown, see shopping tip 1 (48 ounce) container Swanson’s reduced-sodium chicken broth 1 (32-oz) container Swanson’s reduced-sodium chicken broth 3 cups zucchini, sliced 2 cups carrots, sliced or chopped 2 cups celery, sliced 2 cups leeks, sliced or 1 cup onions, chopped 1 teaspoon dried thyme 1 teaspoon dried sage Fresh ground pepper, to taste 3 cups (~12 ounces) cooked chicken breasts, diced Directions 1. Prepare the rice according to package directions, in its own pot. Do not cook in the…

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All Recipes Chicken Soups 

EASY CHICKEN POSOLE

Ingredients 1 tablespoon expeller-pressed canola oil 1 large onion, diced 5 poblano peppers, seeded and diced 5 garlic cloves, finely chopped 5 1/2 cup low-sodium chicken broth 1 1/2 pound boneless, skinless chicken breasts 1/2 teaspoon fine sea salt 5 cups thinly sliced chard leaves and stems (about 1/2 bunch) 1 (28-ounce) can hominy, drained and rinsed or 2 1/2 cups frozen corn kernels 3 tablespoons chopped fresh oregano leaves 1/8 teaspoon ancho chile powder or cayenne pepper 2 limes, cut into wedges Directions Heat oil in a soup pot…

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Soups 

CREAMY VEGAN BROCCOLI-CAULIFLOWER SOUP

Ingredients 1 tablespoon extra-virgin olive oil 1 cup (1/2-inch) cubes sourdough bread 1 medium Yukon gold potato, unpeeled, cut into (1/2-inch) cubes 1/2 yellow onion, chopped 6 cups low-sodium vegetable broth 2 cups broccoli florets, chopped 2 cups cauliflower florets, chopped 3/4 teaspoon fine sea salt Directions Heat oil in a large pot over medium-high heat. Add bread, potato and onion and cook, stirring often, until golden brown, 5 to 7 minutes. Add broth, broccoli, cauliflower and salt, bring to a boil, cover and simmer until very tender, about 30…

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Soups 

BROCCOLI, RICE AND CHEESE CASSEROLE

Ingredients Olive spray oil 3 teaspoons extra-virgin olive oil, divided 1 cup short grain brown rice 1/2 teaspoon fine sea salt, divided 1 small yellow onion, finely chopped 2 1/2 cup small broccoli florets 1 (15-ounce) can (not condensed) cream of mushroom soup 1 cup finely shredded cheddar cheese, divided Ground black pepper to taste Directions Lightly coat a 7×11-inch baking dish with spray oil. Heat 1 1/2 teaspoons of the oil in a medium saucepan over medium-high heat. Add rice and cook, stirring often, until translucent and toasted, 1…

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Soups 

CARROT, APPLE AND GINGER SOUP WITH CHEESE CRISPS

Ingredients Soup 1 pound carrots, cut into 1-inch pieces 1/2 pound parsnips, cut into 1-inch pieces 1 pound Braeburn apples, peeled if desired, cut into 1-inch pieces 3 tablespoons extra-virgin olive oil 1/2 teaspoon fine sea salt, more to taste 1/2 teaspoon freshly cracked black pepper, more to taste 4 cups vegetable broth 1 cup water 1 tablespoon grated fresh ginger, more to taste Cheese Crisps 1/2 pound Parmigiano-Reggiano cheese, grated, about 2 cups 1/4 cup whole wheat flour 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh parsley 1…

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Chicken Soups 

BUTTERNUT SQUASH AND COCONUT SOUP WITH SHRIMP

Ingredients 2 teaspoons expeller-pressed canola oil 1 small yellow onion, chopped 1 clove garlic, finely chopped 2 teaspoons finely chopped fresh ginger 1 teaspoon red curry paste, more to taste 2 teaspoons light brown sugar 1/2 teaspoon fine sea salt 1 medium butternut squash, peeled and cut into 1-inch pieces, about 4 cups 2 cups low-sodium gluten-free chicken broth 1 (14-ounce) can coconut milk 1 pound medium shrimp, peeled and deveined 1/4 cup chopped fresh cilantro 1/4 cup shredded coconut, toasted (optional) Lime wedges Directions Heat oil in a large…

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Chicken Soups 

SPICY CORN AND CHICKEN CHILI

Ingredients 1 tablespoon extra-virgin olive oil 1 large onion, coarsely chopped 2 cloves garlic, finely chopped 1 1/2 tablespoon chili powder 2 teaspoons oregano 1 teaspoon ground cumin 1 teaspoon ground coriander Cayenne powder, to taste 1 pound ground chicken breast 1 (15-ounce) can no-salt-added tomato sauce 1/2 cup mild or medium salsa 3 cups fresh or frozen corn kernels Fine sea salt, to taste 1/3 cup chopped fresh cilantro Directions In a large soup pot or Dutch oven, heat oil over medium heat. Add onion and garlic and cook…

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