Soups, Stews and Chilis

Soups:

Veggie Soup DeJour
From Chipotle Platoon Member PFC. MsBuer

List of Ingredients
* 1 Large bunch of Celery
* 2 Large Green Peppers
* 2 Large Yellow and/or Red Peppers
* 1 Large container of Mushrooms (I like Baby Portabello mushrooms)
* 2 Large Onions
* 2 Cups of Chicken Broth or (2 cups of water + 4 packets of Herb Ox Very Low Sodium Bouillon I mix 2 Beef and 2 Chicken)
* 3 Cans Chopped Tomatoes (Stewed, diced, whole...Your choice)
* 1 Tablespoon of the following Spices:
* Basil
* Thyme
* Cumin (3 Tbs is what I use)
* Oregano
* Parsley
* Pepper
* Garlic Powder (could use 4 cloves of garlic)
* Or: 1/4 cup of Italian Seasoning, 1 Tbs Pepper and 3 Tbs Cumin

Instructions

1. Chop all Veggies to small pieces. Place in large stock pot with seasonings. Cover with water. Bring to a boil over high heat.
2. Turn heat down and simmer 1-3 hours. The more you cook it the better the taste.
3. Put hot soup into a blender and blend until smooth.
***Be Very careful doing this...never add more soup then to go half way up your container and cover with a heavy kitchen Towel before turning on to avoid the hot soup from splashing you. It will be very hot!

Can be served hot and eaten like a soup or cold and drink.

Final Comments

Other Additions if you desire:
1 Can Tomato Sauce
4 cups Shredded Cabbage
Ground Turkey meatballs (poach in broth while it cooks added about 30-60 minutes into cooking)
Pinto beans or other beans you like or are allowed.
Chili Powder
Any other Veggie that is in season...Zucchini or spinach.

All Veggies are Free Veggies

Wendy's Note: Let you imagination go wild. TI have tried Many different combinations. I love this recipe and make it weekly.
I have made a new pot of this every Sunday for 12 weeks and never had it the same twice. I personally Poach Turkey meatballs and Shrimp in the broth. Then when serving I add Beans, Rice or Potatoes to my bowl and the protein that I want and then 2 cups of Veggies. this makes a complete meal.

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Autumn Soup
From member CsrLiz344 with some of my modifications

List of Ingredients
* 1-1 1/2 lbs extra-lean ground beef (Turkey or Chicken)
* 2 cups chopped onion
* 8 cups water
* 2 cups sliced carrots
* 2 cups sliced potatoes
* 1 cup sliced celery
* pepper to taste
* 1 cup beef stock (salt-free or make your own)
* 2 bay leaves
* 2 pinches of basil
* 2 16 oz cans no-salt added Italian-style stewed tomatoes
* 2 small cans no-salt added tomato sauce
Instructions
1. Cook beef and onion until beef is browned. Drain.
2. Put back in pot and add water, carrots and seasonings. Bring to a boil, cover and simmer 10 minutes.
3. Add celery, potatoes, tomatoes and tomato sauce. Bring back to a boil, then cover and simmer on low for 1 hour.

Final Comments
With Beef Contains: Protein C, Carbohydrate A, Vegetable A
With Poultry Contains: Protein B, Carbohydrate A, Vegetable A

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Arlene's Potato Leek Soup
Arlene Director of Food Services / New Body Cafe on Provida

List of Ingredients
* 4 cups chicken broth, NSA
* 2 cups water
* 4 medium potatoes, peeled and cut into small pieces
* 2 large yellow onions, chopped
* 6 leeks, well washed and chopped
* 1 tsp oregano, dried
* 3 TBSP fresh parsley, finely chopped
* 1 to 2 TBSP Balsamic vinegar

Instructions
1. Bring the chicken broth and water to a simmer in a large saucepan.
2. Add the potatoes, onions, and leeks.
3. Cover and simmer over a low heat for 20 minutes to 1/2 hour.
4. Use a potato masher, mash the potatoes in the broth until it becomes a coarsely textured soup.
5. Add the oregano, parsley, and vinegar, and simmer for an additional 5 minutes or so.

Final Comments
Contains: Carb A

Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:

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Sweet and Sour Soup

Food Network recipe changed by me to fit plan.

List of Ingredients
* 3 Tbs Chicken stock
* 1 Large Onion, diced
* 2 Cloves of Garlic, diced
* 1 tsp Crushed Red Pepper Flakes
* 2 Tbs Splenda
* 6 cups of cabbage (I used green but can use any color or kind)
* 1 Cup Tomatoes, chopped
* 6 c Chicken Stock
* Fresh ground Pepper to taste
* 1/4 cup Chopped Fresh Parsley
* 1 container of Mushrooms
* 1/4 Cup Balsamic Vinegar

Instructions
1. Heat 3 Tbs Chicken Stock in Sauce pan until hot. Add Onions, cook until soft. Add Garlic and Red Pepper Flakes.
Cook 1 minute.
2. Add Balsamic Vinegar and Splenda, Bring to a simmer.
3. Add Cabbage, Tomatoes and chicken stock and bring to a simmer.
Season with Pepper.
4. Simmer uncovered for 30-40 minutes or until Cabbage is tender.
5. Stir in Parsley.

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Chicken or Turkey Barley Soup
chopped onion
chopped garlic
vegetable broth
chopped celery
chopped carrot
sliced mushrooms
chopped tomato
2 oz shredded cooked chicken breast or turkey breast
1/2 cup cooked barley
Simmer chopped onion and garlic in vegetable broth until onion is tender. Add celery and carrots simmering until carrot is almost cooked. Add mushrooms, tomato, chicken, and barley. Add more broth and simmer to heat thoroughly.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Easiest Chicken and Rice Soup
2 split chicken breasts, diced
2-3 cups water
1/4 onion, diced
generous sprinkle Italian seasonings
1 clove garlic, sliced
1 cup rice
2-3 cups water
1 bay leaf
generous sprinkle cracked red and black pepper
1 clove garlic, sliced
Combine first five ingredients, boil until chicken is cooked. Transfer to bowl. In same pot, boil rice in water with remaining ingredients until rice is tender. Add chicken, stir.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B

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Turkey Meatball Soup
1 lb ground turkey breast
1 bunch scallions finely chopped
1 jalepeno pepper, minced (or to taste)
1 cup cilantro, finely chopped
1 tbsp grated fresh ginger
1-2 fresh garlic cloves, grated
2 tbsp Mrs. Dash Garlic and Herb
1/4 tsp black pepper
1 can no sodium added chicken stock
1 c greens ( spinach, bokchoy etc)
additional chopped cilantro
fresh lime juice
Combine turkey breast, scallions, jalapeno, 1 cup cilantro, ginger, garlic, Mrs. Dash and black pepper. Roll into small meatballs about 1" in diameter. Freeze until ready to use. To prepare soup, poach thawed meatballs in boiling stock, add greens, a squeeze of fresh lime and top with fresh cilantro.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E
This Recipe Contains: Protein B

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Healthy Fast Chicken Vegetable Soup
2 boneless, skinless chicken breasts, chopped
2 onions chopped
3-4 stalks celery, sliced
1-2 large carrots or a couple baby carrots, sliced
1-2 cans mushrooms drained without salt or bunch fresh sliced
1 can chopped tomatoes (low sodium)
1 can green beans (low sodium)
1 cup cooked rice
2 cans low sodium chicken broth
pepper
dried parsley
In a large preheated non-stick pot, brown chicken using no oil or butter. Add a little water and scrape pan as chicken browns. When pan is dry, add a little more water and continue cooking. Water should turn a little brown from the browned meat and scrapings from the pan. Cook until chicken is tender, adding a little water as needed and watching carefully. Add onions and brown with meat adding water as needed. When onions are limp add about 1/2 cup water. (If using fresh mushrooms, add now and cook until limp.)

Meanwhile chop celery and carrots. Cook in microwave with about 2 tablespoons water for about 3-4 minutes until tender.

Add tomatoes, celery, carrots, drained mushrooms, drained green beans, pepper and parsley to meat; heat through. Add chicken broth and heat until warm.

Add 1/2 cup warmed cooked rice to a large soup bowl. Add soup on top of rice.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Roasted Tomato Soup
3 lbs ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium-free chicken broth
3 tbsp chopped fresh basil
fresh ground black pepper to taste
Preheat broiler. Spray a baking sheet with nonstick cooking spray** and place tomatoes on it, cut side down (skip the cooking spray if you have a good non-stick baking sheet). Broil for 10-12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with pepper.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E
This Recipe Contains: Free foods

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Butternut Squash Soup
1 butternut squash
2 cups chicken or vegetable broth
seasonings to taste
leeks, if desired
Pierce the outer shell of the squash in several places and bake, whole, 1 hour at 350 degrees. Once baked, cut open, seed, and remove the soft flesh. Place flesh in soup pot, add broth, and seasonings to your taste (I usually add onion flavor). Let boil for about 5 minutes then puree. Check seasonings, simmer for a few minutes more. If desired, add cooked leeks.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Carbohydrate A



The recipes after White Chili are not mine but they look good. I plan on trying them all!

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Tortilla Soup (sans tortillas)
2 lb bnls sknls chicken breast, sliced into strips
1 small sweet onion, diced
1 bell pepper, diced
4 cloves garlic, crushed
1 can (16 oz) NSA chicken broth
1 can NSA diced tomatoes
1/2 t ground cumin
1 t oregano
1 t cilantro
* I like to add a dash of red pepper or cayenne but I like my stuff hot.

In nonstick pot, brown chicken over medium high heat. Once browned, add onion, garlic and bell pepper. Cook 5 minutes. Add tomatoes, chicken broth, cumin and oregano. Simmer for 15 minutes. Add cilantro. Simmer 5 minutes more

Stews:

Chili:

White Chili (Sunshinedaizy)

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
1/2 tsp Splenda (taste after seasoning. Be careful to not add too much.)
10 oz. skinless, boneless chicken breast, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalapeno Peppers, seeded and deveined then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and Splenda; cover and cook stirring occasionally, until soft, 15 min.
Add chicken, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until chicken is browned, 5 min.
Add broth, 3/4 of beans; reduce heat and simmer 30 min.
Mash the left over Beans with 1-2 tbs water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
1-1/2 C Serving:
Protein B
Carb B

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Bette's OP Chili
From Bette from Provida

Recipe Introduction

This Recipe Won 1st place for flavor in the big chili cook off in NBU04!! Can be made in the crockpot.


List of Ingredients
* 1/2 lb dry Pinto beans. Soak Beans OVER NIGHT for even cooking
* 1 1/4 lb. Ground Turkey Breast
* 1-15 oz. can diced tomatoes (no salt added)
* 1-15 oz. can diced tomatoes w/green chilies (no salt added)
* 1 - 8 oz. can tomato sauce (no salt added)
* 3 cloves minced garlic
* 1 medium onion chopped
* 1 Bell Pepper
* 2 -3 Tbs chili powder (no salt added)
* 1 tsp crushed cumin
* Fresh Ground black pepper to taste
* 1 cup NSA Beef Broth and 1/2 cup of water if needed
* For Spicy flavor I add 1/4 tsp of Crushed red pepper and 1/4 tsp of ground cayenne
* 2 Small Zucchini cut in chunks - aprox. 2 cups
* 2 Cups chopped Mushrooms
* 1 Cup Chopped Celery

Instructions
1. Boil Soaked Pinto beans in pot for aprox. 2 hours till tender.
2. Brown the turkey and onions and Bell Pepper together; add all other ingredients except beans.
3. Simmer 15 or 20 minutes. Add beans and simmer 5 minutes more.

Final Comments 8 servings
2 oz. protein B
1/2 cup carb. C
Free Veggies.

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Annette's Chili
1/2 lb ground turkey
1/2 lb 4% ground beef
1 medium onion, chopped
1 clove garlic, minced
1/2 large red bell pepper, minced
1 can NSA chicken broth
1 16 oz. can NSA diced tomatoes
1 8 oz. can NSA tomato sauce
1 tsp. The Spice Hunter garlic pepper blend - salt free
1 tsp. Mrs Dash garlic herb
1/2 tsp. black pepper
1/4 tsp. McCormick Chipotle Chile pepper
3/4 tsp. ground cumin
Pinch of Splenda - found this brought out the flavor a bit more

Brown turkey and beef with onion, garlic and bell pepper. Add remaining ingredients and simmer for 45 minutes to an hour. This brings it to the desired consistency and brings out the flavor. I have made this with 1 can of drained/washed pinto beans also, but I prefer mine served over a baked potato. This is even better the next day.....YUM!!