Phase 1 - Soup recipes

iVillage Member
Registered: 03-19-2003
Phase 1 - Soup recipes
61
Sat, 05-22-2004 - 9:36pm

There are from the SBD site. Feel free to add your own!






Phase 1


Broccoli Cheese Soup


Chipotle Chicken and Chickpea Soup


Mediterranean Grilled Vegetable Soup


Turkey-Mushroom Soup



Vegetable Soup


Simple summer soup


 






Broccoli Cheese Soup






Serves 2

Ingredients
1 pound frozen winter style veggies (broccoli and cauliflower)
1 1/2 can low-sodium, low-fat chicken broth
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chilies
5 ounces low-fat creamy cheese, such as Velveeta Light, cubed

Instructions
Place the veggies, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.



Recipe created by an online member.



Nutritional Information:
209 calories
12.28 total fat (4.54 g sat, 7.74 g mono)
23 mg cholesterol
19 g protein
2.81 g fiber
1257 mg sodium


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Chipotle Chicken and Chickpea Soup






Serves 2
Description
Add a garden salad with SBD-approved salad dressing for a complete meal!
 

Ingredients
1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon olive oil
1 cup red bell pepper, diced small
1/4 yellow onion, chopped fine
1 tablespoon minced garlic
1 tablespoon dried thyme
2 tablespoons fresh parsley, chopped fine
1 teaspoon ground cumin
2 boneless chicken breasts
2 (14 1/2-ounce) cans chicken stock
1 (14 1/2-ounce) can diced tomatoes
1 (15-ounce) can chickpeas (garbanzos), drained
4 tablespoons fat-free sour cream
4 tablespoons reduced fat or low-fat shredded cheddar cheese
Chopped green onions (for garnish, optional)

Instructions
Dice chicken into bite-size pieces. Toss with salt, pepper, cumin, and thyme. Remove 1 chipotle chile from can (reserve the remaining chiles and sauce for another use) and puree with chickpeas and parsley in food processor until smooth. Add enough chicken stock to make a thick but spreadable paste.

Heat the oil in a large saucepan over medium-high heat and sauté bell pepper, onions, and garlic, about 5 minutes. Add seasoned chicken and continue to cook, stirring to sear chicken on all sides, about 3 minutes. Stir in chickpea mixture and cook just until it becomes aromatic. Add canned tomatoes and additional chicken stock to your preferred thickness. Bring to a boil for just a minute, and then reduce to a simmer for at least another 5 to 10 minutes to let the flavors mix and develop. Season to taste. Top each serving with 1 tablespoon of nonfat sour cream and a pinch of green onions. Add a tablespoon of reduced fat or low-fat shredded cheddar cheese


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Mediterranean Grilled Vegetable Soup






Makes about 5 cups, serves 6
Description
If you are grilling vegetables for this soup, you may want to prepare extra. Grilled vegetables keep well in the refrigerator and can be served on fish, with pasta, on sandwiches or all by themselves. They are worth the time it takes to prepare them.
 

Ingredients
2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small
zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar
salt & freshly ground black pepper to taste.

Instructions
Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.

Meanwhile, brush zucchini and onion slices with oil and grill or broil
until well browned and tender, about 5 minutes. Chop coarsely and set aside.

Peel the peppers. Coarsely chop the yellow pepper and set aside with
the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup
can be stored, covered, in the refrigerator for up to 2 days.)

Nutritional Information:
56 calories
1 total fat (0 g sat, 1 g mono)
0 mg cholesterol
11 g carbohydrate
2 g protein
3 g fiber
12 mg sodium


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Turkey-Mushroom Soup






Serves 1

Ingredients
1 can fat-free chicken broth
1 1/2 slices 1/2" thick low fat turkey, torn in pieces
3/4 cup fresh mushrooms
1/2 cup frozen spinach
1 pinch chopped garlic
1 pinch black pepper
Grated Parmesan cheese


Instructions
Heat ingredients in saucepan until heated through. Top with a pinch of grated Parmesan cheese.



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Vegetable Soup







Serves 2-3

Ingredients
1/3 cup sliced celery
2 2/3 tbsp diced onion
1 garlic cloves, minced
1 cups fat free broth
1/2 cups diced green cabbage
2 2/3 tbsp green beans
1 teaspoon tomato paste
1/4 teaspoon basil
pinch of oregano
dash of salt
2 2/3 tbsp zucchini


Instructions
Place all the ingredients in a pot. Bring to boil, then reduce the heat and simmer until the vegetables are tender. Makes 2-3 cups of soup.


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Simple summer soup









(Published 8/5/03) This summer, treat yourself to a bowl of delicious, garden-fresh gazpacho. This refreshing chilled soup originates from Spain and is easy to make. It's also good for all three phases of the diet.

Ingredients:
2 1/2 cups tomato or vegetable juice
1 cup peeled, seeded, finely chopped fresh tomatoes
1/2 cup finely chopped celery
1/2 cup finely chopped cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped green onion
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 large clove garlic, minced
2 teaspoons finely chopped fresh flat-leaf parsley
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper

Directions:
Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.


 









 


Start weight: 188/Current weight: 135.5/Goal weight: 130




Edited 5/22/2004 9:44 pm ET ET by cl-its_me_susan

Susan :)

 

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iVillage Member
Registered: 04-01-2004
Fri, 12-31-2004 - 8:21am
Here's a substitute for canned cream of mushroom soup:

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iVillage Member
Registered: 07-29-2002
Sat, 01-08-2005 - 11:17am

I'm moving this Pumpkin Soup recipe down to Phase 2 - sorry for the confusion - I forgot it wasn't for Phase 1.

Teri




Edited 1/11/2005 9:04 pm ET ET by tmaquilter

iVillage Member
Registered: 03-19-2003
Mon, 01-10-2005 - 4:49pm

This smells soooooo good!

Susan :)

 

iVillage Member
Registered: 04-01-2004
Tue, 01-11-2005 - 6:38pm

Bump for Silve.


I just realized that the Carribean Pumpkin Soup should not be included in this thread.

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iVillage Member
Registered: 06-04-2003
Tue, 01-11-2005 - 8:05pm
I thought pumpkin was not allowed in phase 1?
Happy New Year!

  May the Road rise to meet you, and the wind always be at your back!

iVillage Member
Registered: 03-19-2003
Tue, 01-11-2005 - 8:13pm

Yup see above, Cathy's post.


Susan :)

 

iVillage Member
Registered: 04-01-2004
Sat, 01-15-2005 - 7:14am
Broccoli Cheese Soup


Looking for a warm winter soup to take away the cold January chill? The following recipe for broccoli cheese soup was contributed by an online member and is acceptable for all Phases of The South Beach Diet™. This meal is a great way to enjoy your servings of vegetables and protein.

Broccoli Cheese Soup

Serves 2
Ingredients
1 pound frozen winter-style veggies (broccoli and cauliflower)
1 1/2 cans low-sodium, fat-free chicken broth
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chiles
4-5 ounces low-fat cream cheese, cubed

Instructions
Place the veggies, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.

Photobucket
iVillage Member
Registered: 04-01-2004
Thu, 01-20-2005 - 11:03am

Chipotle Chicken and Chick Pea Soup!


Ingredients:


1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon olive oil
1 cup red bell pepper, diced small
1/4 yellow onion, chopped fine
1 tablespoon minced garlic
1 tablespoon dried thyme
2 tablespoons fresh parsley, chopped fine
1 teaspoon ground cumin
2 boneless chicken breasts
2 (14 1/2-ounce) cans chicken stock
1 (14 1/2-ounce) can diced tomatoes
1 (15-ounce) can chickpeas (garbanzos), drained
4 tablespoons fat-free sour cream
4 tablespoons reduced fat or low-fat shredded cheddar cheese
Chopped green onions (for garnish, optional)


Instructions:


Dice chicken into bite-size pieces. Toss with salt, pepper, cumin, and thyme. Remove 1 chipotle chile from can (reserve the remaining chiles and sauce for another use) and puree with chickpeas and parsley in food processor until smooth. Add enough chicken stock to make a thick but spreadable paste.


Heat the oil in a large saucepan over medium-high heat and sauté bell pepper, onions, and garlic, about 5 minutes. Add seasoned chicken and continue to cook, stirring to sear chicken on all sides, about 3 minutes. Stir in chickpea mixture and cook just until it becomes aromatic. Add canned tomatoes and additional chicken stock to your preferred thickness. Bring to a boil for just a minute, and then reduce to a simmer for at least another 5 to 10 minutes to let the flavors mix and develop. Season to taste. Top each serving with 1 tablespoon of nonfat sour cream and a pinch of green onions. Add a tablespoon of reduced fat or low-fat shredded cheddar cheese



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iVillage Member
Registered: 07-06-2003
Thu, 01-20-2005 - 6:24pm

Hi Cathy!

I just remembered that I forgot to say thanks for the heads-up about the pumpkin soup - I changed the meal plan and made chili instead! But it's on my list for my first Phase 2 day ;)

Silve

iVillage Member
Registered: 04-01-2004
Thu, 01-20-2005 - 6:29pm
I hope you enjoy it.
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