1 small onion, chopped
3 cloves garlic, minced
1 T olive oil
2 teaspoon chili powder
1 teaspoon dried oregano
¼ teaspoon cumin
1 28 ounce can crushed or diced tomatoes
32 oz chicken broth
½ cup water
1 cup frozen corn
1 4 ounce can green chiles (leave out if you don't want a mildly spicy flavor)
1 15 ounce can black beans, drained and rinsed
¼ cup chopped fresh cilantro
2 boneless chicken breasts-grill on the barbeque (or George Forman) and then chop into pieces
tortilla chips
shredded cheese
chopped green onions
sour cream
Diced avocado (optional)
In a medium stockpot, sauté onion and garlic in olive oil over medium heat. Stir in Chile powder, oregano, cumin, tomatoes, broth and water. Bring to a boil and simmer for 15-20 minutes.
Stir in corn, chiles, beans, cilantro and simmer for 10 minutes. Stir in chicken.
Ladle into bowls and top with tortilla chips, cheese, onions,avocado and sour cream.
This soup is better if you make it early and reheat. The flavor seems to be better after a few hours or the following day.
Submitted by Laurine Perry
Italian Turkey Meatball Soup
Prep: 20 minutes Cook time: 35 minutes Serves 10
3 ounces of whole wheat pasta shapes such as bowties or wagon wheels (I could only find rotini)
Nonstick cooking spray
1 T olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 (28 oz) can whole peeled tomatoes
1/4 c. carrots (I used 1/2 cup)
1 1/2 tsp salt
3 c. reduced-fat low-sodium chicken broth
3 slices whole-wheat bread, cubed (I like it best with the crusts removed)
1 large egg, lightly beaten
1/4 c. sweet potatoes, chopped fine in a food processor (I used 1/2 cup)
1/4 c. nonfat (skim) milk
2 T grated parmesan, plus more for serving
1/4 tsp pepper
1/4 tsp paprika
1/2 lb lean ground turkey
1. Cook the pasta in a large pot of boiling salted water according to package directions until al dente. Drain in a colander and set aside.
2. Coat a large pot with cooking spray and set it over medium-high heat. When the pot is hot, add the oil and then the onion and garlic. Cook, stirring often, until the onion is softened but not browned, 3 to 4 minutes.
3. Purees the tomatoes and their juice with the carrots in a food processor or blender, then add to the pot along with 1/2 tsp salt. Add the broth, reduce heat to low, and simmer, covered, for 10 to 15 minutes.
4. Meanwhile, put the bread in a large bowl. Add the egg, sweet potatoes, milk, parmesan, 1 tsp salt, the pepper and paprika, let soak until the bread is very soft. Stir to break up the bread, add the ground turkey, and mix until smooth. Form into mini-meatballs 1/2 inch in diameter. (I use a small cookie scoop and drop them right into the pot)
5. Add the meatballs to the pot. Simmer, covered, until the meatballs are no longer pink in the center, 12-15 minutes. Stir in the pasta. Serve sprinkled with parmesan.
Submitted by Jennifer Ermolaev
Two Tomato Bisque (Heart Healthy)
1/3 cup margarine
½ medium onion, finely chopped
½ cup carrots, finely chopped
½ cup celery, finely chopped
1/3 cup all-purpose flour
1 quart evaporated skim milk
2 ½ cups tomato juice
1 16 oz. can diced tomatoes
1 28 oz. can crushed tomatoes
Basil
Sugar
Salt and pepper to taste
In large sauce pan melt margarine. Add onions, celery, and carrots, saute until tender. Stir in flour, heat until bubbles. Remove from heat. Meanwhile, heat evaporated milk in a separate saucepan until warm, but don't boil. Slowly whisk milk into the pan with the veggies. Return to medium heat, bring to a boil, stirring constantly. Add remaining ingredients and simmer gently, stirring frequently for about 25 minutes. Serve as is or puree in blender or food processor.
Submitted by Julie Despain
Wild Rice Soup
2 boxes Uncle Ben’s long grain wild rice (or 2 C. cooked wild rice)
2 Tb. Margarine or butter
1 Tb. Minced onion
¼ C. flour
4 C. chicken broth
1 C. half and half
1/3 C. chopped ham
1/3 C. finely grated carrots
3 Tb. Slivered almonds
Prepare rice according to directions on box.
Melt butter in saucepan and saute minced onion, but don’t brown it. Stir in flour and chicken broth until thick. Stir in rice and simmer 5-10 minutes. Blend in half and half, carrots, almonds, and ham. Heat to serve.
Submitted by Heather Swendsen
