[CHANGES] Soups
Sandra Ahten
sandra_ahten at hotmail.com
Sun Nov 21 07:25:57 CST 2004
You may be needing some low point filling ideas for this week, when youll
have the additional challenge of Thanksgiving. It seems like the perfect
time to send you some soup recipes. Some of these are old favorites -- like
the Easy Cheesy Soup and the 5-Can Soup -- are back by popular demand. I've
included my new favorite, Classic Borscht. This beet soup is a staple in
Russia. It is so low in points youll have plenty of points to spare for the
sour cream for garnish. With its beautiful color, texture and earthy aroma,
it is a delight for my senses of sight, smell, and touch as well as taste.
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 (any spicy tomatoes)
3 cans fat-free chicken 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. 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.
CROCK OF CHICKEN AND BEAN SOUP
8 servings; 1 cup = 2 points
1 can kidney beans, drained
1 can black beans, drained
1 can baked beans
1 can stewed tomatoes
1 pkg. taco seasoning
1 can corn
2 chicken breasts
Place chicken breasts in crock-pot along with tomatoes and all the beans.
Add taco seasoning and cook on low for 6 to 8 hours. Remove chicken and
shred. Place back in crock-pot with one can of corn. Cook 10 more minutes
till heated through.
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!
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.
"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.
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.
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).
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