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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Avatar for dottie56lou
iVillage Member
Registered: 03-26-2003
Fri, 01-21-2005 - 7:13pm

Thank you for the soup receipes. I tried the Crock Pot Split Pea soup today and it was fantastic. It was nice for a cold winter day.

I also made the Oatmeal muffins. I didn't have the brown sugar substitute so I used Splenda, and they were really good. The brown sugar might have given them a little more flavor, but my family and I enjoyed them. Now I can eat them and not feel guilty that I'm eating a muffin.

Dottie

iVillage Member
Registered: 04-01-2004
Fri, 01-21-2005 - 11:04pm

CANNELLINI SOUP WITH PARMESAN

This hearty soup makes delicious use of the flavorful 1/4-inch-thick rinds that remain after wedges of Parmesan have been grated away; they infuse the soup with a nice salty bite as it simmers.

3 tablespoons extra-virgin olive oil plus additional oil for garnish
1 large onion, finely chopped (about 2 cups)
1 large carrot, finely chopped (about 1 cup) omit in phase 1
1 large celery stalk, finely chopped (about 2/3 cup)
3 15-ounce cans cannellini (white kidney beans), drained
6 cups low-salt chicken broth
2 teaspoons minced fresh sage
2 2x2-inch Parmesan cheese rinds
3 ounces thinly sliced prosciutto, chopped


Freshly grated Parmesan cheese

Heat 3 tablespoons oil in heavy large pot over medium heat. Add onion, carrot, and celery and sauté until vegetables are soft, about 10 minutes. Add beans, broth, sage, Parmesan rinds, and prosciutto; simmer over medium-low heat, stirring occasionally, until flavors blend and soup thickens slightly, about 40 minutes. Using tongs, remove cheese rinds.

Puree about 5 cups soup in processor and return to pot. Season with salt and pepper. (Soup can be made 2 days ahead. Refrigerate uncovered until cold, then cover and keep refrigerated. Rewarm before serving.) Ladle soup into bowls and serve, passing grated Parmesan cheese and additional olive oil separately.

Makes 6 to 8 servings.
Bon Appétit
March 2003




Edited 1/31/2005 2:54 pm ET ET by cl-cathy205


Edited 1/31/2005 4:09 pm ET ET by cl-cathy205
Photobucket
iVillage Member
Registered: 04-01-2004
Wed, 02-02-2005 - 5:01pm

Here's 2 quick phase 1 bean soups from Lisa (Domino1):


Black bean soup
1 can black beans, drained
1 can chicken stock (low sodium)
3 T salsa or to taste
hot pepper sauce to taste
Garlic paste (optional)


Mix together in pot. Remove some and blend with a hand blender and return it to the pot to thicken if desired. I also add a little masa (not really a SB ingredient) which thickens it and gives it a wonderful corn flavor. It also works great not doing any of the thickening steps.


Curried garbonzo bean soup
1

Photobucket
iVillage Member
Registered: 04-01-2004
Wed, 03-16-2005 - 7:38am

Jerk Turkey Slow Cooker Soup












POINTS® value |

Photobucket
iVillage Member
Registered: 04-01-2004
Mon, 04-18-2005 - 4:37pm

Photobucket
iVillage Member
Registered: 04-01-2005
Thu, 05-12-2005 - 8:05pm



Cauliflower Soup and Garlic and Cheese Whole Wheat "Dippers"



Recipe courtesy Rachael Ray
Photo Sharing and Video Hosting at Photobucket
iVillage Member
Registered: 04-01-2004
Fri, 07-22-2005 - 8:57am

This recipe was originally posted by Jasmine Morningglory:


EASY SUMMER SOUP


I just made this easy soup. I love to make soups, and they're never the same twice. This one is a variation on my 'spring soup' that is South Beach friendly -- but then again, nearly all of my soups are, lol!


Note: Soup is an 'art', not a 'science', so measurements are deliberately flexible and/or vague. Use your own judgement.


Here is how I made it this time. Every time is different. :)


Take a soup pot. Chop and put in:
1 yellow and 1 orange bell pepper
1/2 cabbage (shredded) or 1 bag cole-slaw cabbage shreds from the store
sliced mushrooms (fresh)
1 head broccoli
1 yellow and 1 green zucchini


Add:
1 can navy beans (WITH liquid)
1 can fat-free vegetable broth


Add to your taste:
Garlic powder
Onion powder (or use fresh onion with other veggies above -- I was out!)
Fresh ground pepper
Ground red pepper (just a little!)
Garlic-flavored vinegar (just a little!)


Fill the rest of the pot with hot water, and bring slowly to a boil, stirring. Cover and simmer at least 3 hours, then serve. I added a tiny bit of sea-salt to mine when I served it, but that's up to you. It really didn't need much.

Photobucket
iVillage Member
Registered: 04-01-2004
Fri, 07-22-2005 - 9:07am

Originally posted by Katrina (KatrinaJeanne):


I made this last week and LOVE LOVE LOVED it!


Katrina's Chicken Soup


1 Zuchinni
1 Summer squash
1 Egg plant
1 onion
1 peper
1 cup celery
1 lb. cooked chicken
1 1/2

Photobucket
iVillage Member
Registered: 03-26-2003
Sat, 07-23-2005 - 10:12am

That sounds yummy Cathy!

iVillage Member
Registered: 03-26-2003
Sat, 07-23-2005 - 10:13am

Cathy was the eggplant in the soup good?

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