Chicken Soups 

Skinny Lasagna Soup

Ingredients 1 pound (96%) extra lean ground beef or lean ground turkey, see shopping tips 2 garlic cloves, minced 3 cups fresh mushrooms, sliced 3 cups zucchini, sliced 1½ cups onions, chopped 4 cups reduced-sodium chicken broth 1 (14.5 oz) can diced tomatoes, undrained 1 (14 oz) jar pasta or pizza sauce, such as Barilla, Prego, Ragu or Classico 1 teaspoon dry Italian seasoning ⅛ teaspoon crushed red pepper flakes Black pepper, to taste 5 dry whole grain or whole wheat lasagna noodles, broken into 1-inch pieces (about 2 cups…

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Slow Cooker Soups 

Skinny Beef, Vegetable and Barley Soup (Crock Pot or Stove Top)

Ingredients 1 pound package lean ground beef (96%), see shopping tips 2 (32-oz) containers Swanson’s reduced-sodium beef broth or your favorite broth 1 (14.5 oz) can Swanson’s reduced-sodium beef broth 1 (14.5 oz) can tomatoes, diced ¾ cup dried pearl barley, see shopping tips 1½ cups carrots, sliced 1½ cups celery, sliced 1½ cups onions, chopped 1½ cups zucchini, chopped 2 teaspoons fresh garlic, minced 2 tablespoons Worcestershire sauce 1 bay leaf ½ teaspoon dried thyme ½ teaspoon dried sage Fresh ground pepper, to taste 3 cups fresh spinach leaves…

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Chicken Soups 

Skinny Hot and Sour Chicken Soup

Ingredients 3 ounces Japanese Soba noodles or whole wheat spaghetti cooked, see shopping tips 1 teaspoon olive oil 3 cups (6 oz) fresh shiitake mushrooms, stems removed and caps thinly sliced, see shopping tips 3 cloves (about 1 tablespoon) fresh garlic, chopped 1 tablespoon ginger (from a jar), see shopping tips 3 (14-ounce) cans Swanson’s reduced-sodium chicken broth, see healthy benefits 3 tablespoons seasoned rice vinegar 2 tablespoons reduced-sodium soy sauce ¼ teaspoon red pepper flakes 2 cups cabbage, shredded 1½ cups cooked chicken, diced 2 tablespoons lemon juice ¼…

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Chicken Soups 

Skinny Chinese Chicken Soup

Ingredients 3 (14 oz) cans reduced-sodium chicken broth, I like Swanson’s 2 cups mushrooms, stemmed and sliced 2 tablespoons reduced-sodium soy sauce 2 tablespoons sugar 1 tablespoon sherry, optional 1 tablespoon ginger (in a jar), see shopping tip 2 cups cooked chicken breasts, cut into small chunks, see shopping tip 1¼ cups frozen or fresh edamame, shelled ½ cup scallions (green onions), sliced 1½ cups cooked brown rice, I love Basmati brown rice, see shopping tip ¼ cup scallions, sliced Sesame seeds Directions 1. In a large pot, add chicken…

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Chicken Soups 

Skinny Thai Peanut Chicken Soup

Ingredients 1¼ cups yellow onions, diced 1 cup carrots, diced 1 cup celery, diced ½ cup red bell peppers, diced Cooking spray, I like olive oil cooking spray 1 tablespoon garlic, minced 1½ teaspoons chili powder ½ teaspoon red pepper flakes 6 cups reduced sodium chicken broth, I used Swanson’s 2 cups cooked chicken breasts, diced or shredded, see shopping tips 1 (14½ ounce) can diced tomatoes ⅔ cup chunky or creamy peanut butter, see shopping tips ⅓ cup dry instant whole wheat couscous, see shopping tips 4 cups fresh…

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Soups 

Super Healthy, Beef Vegetable Quinoa Stew

Ingredients ½ cup quinoa (dry) 1 cup water 1½ cups onions, diced 1 pound extra lean ground beef or ground turkey, see shopping tips 2 teaspoons garlic, minced ! (28 oz) can crushed tomatoes 1 (24 oz) jar of your favorite pasta sauce, I like Barilla or Classico 1 (14.5 oz) can reduced-sodium beef broth 2 cups zucchini, chopped (slice zucchini in half and cut into slices) 2 cups mushrooms, chopped 1 cup red bell peppers, diced ¼ teaspoon red pepper flakes ¼ teaspoon dried basil ¼ teaspoon dried oregano…

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Chicken Soups 

Chicken and Wild Rice Soup with Goat Cheese

Ingredients 1 lb boneless, skinless chicken breast 1 cup cooked wild rice 1 tsp olive oil 1/2 large yellow onion, diced 1 tbs minced garlic 4-5 small red potatoes, diced 2 cups chicken broth 1 1/2 cups skim milk 2 tbs flour 1 tbs chopped, fresh rosemary 1/2 tsp salt, plus more for sprinkling chicken 1/2 tsp pepper, plus more for sprinkling chicken 4 ounces soft goat cheese Directions Preheat oven to 350 degrees. Sprinkle chicken with salt and pepper and place in a baking dish coated with cooking spray.…

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Chicken Slow Cooker Soups 

Slow Cooker Fiesta Chicken Soup

Ingredients 1/2 cup diced onion 1 clove garlic, minced 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans|, rinsed and drained 1 (4.5 oz.) can diced green chili peppers 1 (14.5 oz.) can diced tomatoes 2 1/2 cups chicken broth, low sodium, fat-free (use more broth for a thinner soup) 1 cup frozen or fresh corn Juice from 1 lime 1 tablespoon chili powder 1 teaspoon cumin 1/2 teaspoon cayenne pepper (more or less to taste) 1/2 teaspoon black pepper Kosher or sea salt…

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Chicken Soups 

Pumpkin Soup Shooters with Crispy Baked Chickpeas

Ingredients For the chickpeas: 1 (15 ounce) can garbanzo beans (chickpeas) 1 tablespoon olive oil 3/4 tablespoon chili powder 1/16 tablespoon cayenne pepper 1/4 teaspoon salt For the soup: 2 tablespoons olive oil 1 medium white onion 2 cups chopped, peeled carrots 2 cloves garlic, minced 6 to 8 cups vegetable stock or chicken stock (homemade or low sodium preferred) 1 can (15 ounces) unsweetened pumpkin puree (not pumpkin pie filling) 1 Granny Smith apple, peeled, cored, and chopped 1 medium sized potato, peeled and chopped 1/8 teaspoon ground nutmeg…

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Chicken Slow Cooker Soups 

Slow Cooker Corn, Crab, and Poblano Chowder

Ingredients 4 cups chicken or vegetable broth, fat-free and low-sodium 2 large potatoes, peeled and diced 1 onion, chopped 1 poblano pepper, diced 1 red bell pepper, diced 2 cups corn kernels 1 teaspoon chili powder 1 teaspoon dried thyme 1 cup milk 1 tablespoon cornstarch 8 ounces pasteurized crab meat Salt and pepper, to taste Whole Wheat Tortilla chips, for garnish Directions Combine everything except the milk, cornstarch and crab meat in your slow cooker pot. Cover and cook over low heat for 6-8 hours. Add the cornstarch to…

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Chicken Slow Cooker Soups 

Green Turkey Chili Soup

Ingredients 1 pound ground turkey breast ½ yellow onion, chopped 2 garlic cloves, chopped 3 medium sized Anaheim chilies 2 Poblano peppers 1 qt chicken broth, low sodium 2 cups water 1 pound white navy beans, soaked overnight then drained and rinsed 1 1/2 tablespoons cumin ½ tablespoon dried oregano 1 1/2 tablespoon sea salt ½ teaspoon white pepper Directions Brown the ground turkey with the onion and garlic cloves over medium heat until it is cooked through. Place the chilies under a broiler for 5-7 minutes, turning occasionally until…

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All Recipes Soups 

Raw Red Pepper Soup

Ingredients 3 cups chopped bell pepper, 1 cup reserved 2/3 cup raw cashews 1 1/2 cups water Chopped basil, parsley, or cilantro, for garnish Directions Add all of the ingredients, except 1/2 cup reserved red pepper, and blend until smooth. Transfer to a bowl, and add the remaining 1/2 cup of red bell pepper. Garnish with basil, parsley or cilantro and serve. Nutrition Facts Yields: 3 servings Serving Size: 1 cup Calories: 213 Total Fat: 15 g Saturated Fat: 3 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 209…

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