[CHANGES] 12 Low Point Soup Recipes

[Sandra Ahten]

Hello All,

I got to be a substitute leader at the Weight Watcher meetings last Friday. 
It was great! I've missed you -- and -- I needed to hear myself talk -- to 
remind myself that I needed a plan of action in order to step in the right 
direction toward a healthy diet. I decided on two things for myself. One had 
to do with exercise and the other with getting the right foods in the house 
and getting them prepared. The easiest thing toward that is to (1) make a 
pot of soup  (2) have vegetables in the bin and (3) have a simple fruit 
salad made.

Per your request here are some tried and true low point soup recipes to help 
get you moving in the right direction too.

Also a quick reminder -- Send me an email if your address is going to change 
so that I can keep you properly subscribed to this list. If you are getting 
the "Changes" newletter forwarded to you -- drop me a line and I'll add you 
to the list.

Sincerely,
Sandra Ahten

*****
5-CAN SOUP
Makes 8 cups; 3 points for the whole pot!

1 can (14.5 oz) Del Monte Fresh Cut Whole New Potatoes, drained and cubed
1 can (14.5 oz) Del Monte Fresh Cut Sliced Carrots, drained
1 can (14.5 oz) Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce
1 can (14.5 oz) Del Monte Fresh Cut Diced Tomatoes with Basil, Garlic and 
Oregano
1 can (14 oz) fat-free chicken or beef broth

Combine all ingredients in a large pot. Bring to a boil, then reduce heat 
and simmer 3 minutes. Season to taste with salt and pepper.
*****
EIGHT-CAN SOUP
1-1/2 points per cup

1 11-oz. can Del Monte summer crisp yellow corn
1 15-oz. can of sliced white potatoes
1 14.5-oz. can of diced tomatoes
1 15-oz. can of cut okra or green beans
1 15-oz. can of Veg All
1 can of Hormel chili with beans
1 can of Hormel chili without beans
1 can of Campbell's Old Fashioned Vegetable soup

Open all cans (do not drain) and empty into the pot. Heat and enjoy!
*****
BUTTERNUT SOUP
6 servings; 1 cup = 2 points

1 medium onion, diced
1 medium apple
3 Tbsp. all-purpose flour
1 lb. butternut squash (these are the yellow ones that are long and kind of 
bell shaped)
1/2 cup orange juice
3 cups chicken broth
1 cup fat-free (skim) milk
1/2 tsp. ground nutmeg
Cut the butternut squash in half. Scoop out the seeds. Microwave on high 
until fork tender. Cool. Peel away the skin. Cut into bite-size pieces.

Spray a large pot with non-stick cooking spray. Braise onion until pieces 
are clear. Peel and grate apple and fry lightly with the onions. Add the 
flour and squash. Stir continuously until the squash is coated with flour. 
Add the chicken broth, milk, and orange juice and cook on medium until 
butternut is soft. Puree in a blender or leave chunky if you prefer. Season 
with nutmeg.

This soup freezes very well. You may also try a teaspoon of sour cream per 
serving to add to the flavor, but remember the extra points!
*****
CLASSIC BORSCHT
Only 6 points for the whole pot!

2 lb. beets, peeled and quartered
1 lb. potatoes, peeled and quartered
2 medium onions, peeled and cut in eighths
2 large carrots cut into in large chunks
1 can tomatoes 1/2 head of cabbage, sliced
10 cups water
Juice of 1 lemon
1 Tbsp. Dill weed
Salt and ground black pepper to taste

Put all ingredients in a large stock pot; cook over medium heat until beets 
and potatoes are very tender (40 minutes). Add more water if necessary to 
keep vegetables well covered and floating. Puree the soup with a food 
processor. Serve hot, with yogurt or sour cream if desired (for extra 
points).
*****
EASY CHEESY SOUP
Makes 10 cups; 1 cup = 1 point

NOTE: There are hundreds of variations to this. All of them call for 1 can 
of tomatoes, 3 cans of water or broth, and 10 oz of Velveeta Light cheese 
with a variety of veggies, fresh or frozen.

1 bag frozen chopped broccoli
1 can Rotel tomatoes (or any spicy tomatoes)
3 cans fat-free chicken broth or vegetable broth
1 onion, diced
1 stalk celery, thinly sliced
1/2 jar hot salsa
10 oz. Velveeta Light cheese, cut into cubes

Chop broccoli into smaller pieces in blender (if desired). Blend it with 
tomatoes, broth, onion, celery, and salsa. Cook until onion and celery get 
tender. Remove from heat. Stir in Velveeta cubes. Heat until cheese melts.
*****
HAM AND CABBAGE SOUP
Makes 8 servings; 1 point per serving

1/2 medium cabbage, shredded
4 large carrots, thickly sliced
2 medium onions, chopped
5 medium ribs celery, thickly sliced
1/2 lb. extra lean deli ham, thickly sliced and chunked up
4 cups fat-free chicken broth
4 cups water
1/4 tsp. dried thyme
1/2 tsp. garlic, chopped
Black pepper to taste

Mix broth and water in a stock pot; add all vegetables except cabbage and 
simmer for about 15 min. Add cabbage, ham, thyme, (and any other herbs of 
choice) then simmer until all veggies are tender.
*****
"HOT AS YOU LIKE" THREE-CAN SOUP
Makes 5 cups
1cup = 2 points

1 can Mexican-style diced tomatoes (like Del Monte) with liquid
1 can Cajun mixed vegetables (like Veg-All) with liquid
1 can black beans (drained)
6 oz. Velveeta Light
Hot sauce to taste

Mix all ingredients in a saucepan and heat until cheese is melted.
*****
MATZO BALL SOUP
Matzo balls are typically made with matzo meal, eggs, schmaltz (rendered 
chicken fat), and seasonings. Our matzo balls are equally moist and tender 
using vegetable oil instead of the schmaltz.

1 cup low sodium matzo meal
3 egg whites, lightly beaten
1 large egg, lightly beaten
1/2 cup club soda
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon vegetable oil
6 cups low-sodium chicken broth
1 cup fresh or frozen green peas
1/2 cup thinly sliced carrot
1/2 cup thinly sliced parsnip
1/4 cup chopped fresh parsley

1.	To make the matzo balls, combine the matzo meal, egg whites, egg, club 
soda, salt and pepper in a food processor. Process. 15-20 seconds to blend. 
Add the oil and pulse just until incorporated. Transfer to a bowl; cover and 
refrigerate 30 minutes.
2.	Bring 8 cups of lightly salted water to a simmer in a soup pot. With wet 
hands, shape the matzo mixture into 16 (1 inch) balls. Carefully drop the 
balls into the pot one at a time and simmer covered, until cooked through, 
about 40 minutes.
3.	Meanwhile, simmer the chicken broth, peas, carrot and parsnip in a large 
saucepan until the vegetables are tender, 15-20 minutes.
4.	Drain the cooked matzo balls; drop into the broth mixture and simmer 
until heated through. Stir in the parsley just before serving.

8 SERVINGS - Per serving (3/4 cup soup with 2 matzo balls) 135 Cal, 3 g Fat, 
1 g Sat Fat, 30 mg Chol, 286 mg Sod, 18 g Carb, 2 g Fiber, 7 g Prot, 24 mg 
Calc. POINTS = 3.

*****
Potato and Cheese Soup
from the WW Simply the Best All American Cookbook
1 cup = 3 points

1 tbls. unsalted butter
1 large onion, chopped
3 garlic cloves, sliced
2 tbls. all purpose flour
2 cups low sodium chicken broth
1 carrot, peeled and thinly sliced
1 large Idaho potato, peeled, halved, and cut into 1/4 inch slices
1/2 tsp. salt
1/4 tsp freshly groups pepper
1 cup low-fat (2%milk)
1/2 cup shredded extra sharp cheddar cheese
1 tbls. snipped fresh chives or minced fresh parsley

1. melt the butter in a saucepan, then add the onion and garlic. Sauté until 
the onion is almost tender, about 8 minutes. Stir in the flour and cook, 
stirring, about 2 minutes.

2. Remove the pan from heat and stir in the broth. Return to heat, bring to 
a boil, and stir in carrot, potato, salt, and pepper. Reduce the heat, cover 
and simmer until the vegetables are completely tender, about 20 minutes.

3. Transfer the soup to a blender and puree. Return the soup to the saucepan 
and add the milk. Cook until heated through; do not allow the soup to boil. 
Add the cheese and stir just until melted. Divide the soup among 4 bowls and 
sprinkle with the chives.

per serving (1 cup) - 3 points each; 138 calories, 6 g total fat, 4g sat 
fat, 18mg cholesterol, 300 mg sodium, 15 g total Carbohydrates, 2 g dietary 
Fiber, 6 g Protein, 136 mg Calcium
*****
ZERO-POINT CABBAGE SOUP

1 head of cabbage, chopped
6 large onions, chopped
2 green peppers, chopped
2 cloves garlic, chopped
1 14-1/2 oz. (fat-free) chicken or vegetable broth
1 11-1/2 oz. can V8 juice
1 28-oz. can crushed tomatoes
1 packet Lipton onion soup mix
Basil and chives to taste

Combine all ingredients. Add more water, salt, and pepper to taste.
*****
TACO SOUP

Makes 18 cups at 2 points each

2 cans (15 oz. each) kidney beans
2 cans (15 oz. each) pinto beans
2 cans (15 oz. each) black beans
2 cans (14 oz each)  stewed tomatoes
1 can Rotel Diced Tomatoes & Chilies
2 packages Hidden Valley Ranch Dressing Mix
2 packages Taco Bell Home Originals Taco Seasoning Mix (or other taco 
seasoning mix)
2 cup water

Mix all ingredients together in 7 qt soup pot, heat and serve.
*****
Taco Soup with Great Northerns
Makes 14 cups - 2 points per cup

48 oz jar/ can  Great Northern Beans
28 oz can of diced tomatoes
2 cups whole kernel corn
1 medium onion, chopped
1 cup water
1 envelope dry taco seasoning, such as McCormicks
1 envelope Hidden Valley Original Ranch Dip Mix
*****
TACO SOUP WITH MEAT
Makes 12 cups - 3 points per cup

1 lb ground turkey (lean) or extra lean ground beef or cubed chicken
1 envelope dry taco seasoning
1 envelope ranch dressing mix (dry)
1 can corn
1 can stewed tomatoes
1 can green beans
1 can pinto beans
1 can ranch style beans

While you brown the meat in one pan, combine and heat all other ingredients 
in a large pot (drain all cans except for ranch style beans). Once the meat 
is browned and drained add to large pot. When it's at the desired 
temperature, serve and enjoy! Consitancy is like stew… for thinner variety 
don't drain cans.

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