Phase 1 - Soup recipes
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| 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

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Hi Susan,
I haven't made that chicken soup recipe.
Chilled Cucumber Dill Soup
The coolest soup for the hottest days. Serve with grilled meat or fish and a green salad for a simple, healthy (and delicious!) meal. This is the perfect make-ahead soup — in fact, it tastes best if you let it sit overnight.
Makes 6 first-course servings
Ingredients:
4 teaspoons extra-virgin olive oil
1 large onion, chopped
2 celery stalks, coarsely chopped
2 large red or yellow bell peppers, coarsely chopped
1/2 teaspoon freshly ground black pepper
3 ounces Canadian bacon, finely chopped
3 garlic cloves, minced
4 teaspoons chopped fresh thyme
3 cups chicken broth
1 can (14 1/2 ounces) diced tomatoes, drained
1/2 cup dry white wine (optional) 1 1/2 cups water 12 littleneck clams, well scrubbed
Instructions:
Heat the oil in a Dutch oven over medium heat. Add the onion, celery, bell peppers, and black pepper. Stir well, cover, and cook, stirring occasionally, for 12 to 14 minutes, or until the vegetables are tender.
Stir in the Canadian bacon, garlic, and thyme; increase the heat to medium-high and cook, stirring occasionally, for 5 minutes, or until all the juices have evaporated.
Add the broth; cover and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes. Stir in the tomatoes and wine (if using), cover, and simmer for 5 minutes more. Remove from the heat.
Bring the water to a boil in a medium skillet over high heat. Add the clams; reduce the heat to medium, cover, and cook, stirring often, for 8 to 10 minutes, or until the clams open.
With tongs, transfer the clams to a bowl, discarding those that haven't opened. Line a fine-mesh strainer with damp paper towels. To remove any sand, pour the clam broth through the strainer into a glass measure. Add the broth to the soup. Reheat if necessary.
Remove the clams from their shells and chop coarsely. Add the clams to the soup; reheat briefly, then ladle into bowls.
*Note- This recipe originally called for 12 ounces of new potatoes.
Posted by Chitownpricess:
Salsa Soup
Ingredients:
1 carrot, chopped fine
1 onion, chopped fine
1 green pepper, chopped fine
5 garlic cloves, chopped fine
1 (48 oz.) can Swanson Chicken Broth
3-4 chopped tomatoes
2 (15 oz.) can drained chick peas
Juice of 1 lime
Oregano, to taste
Fresh Cilantro, to taste
Red Pepper Flakes, to taste
Directions:
Sauté the carrots, onion, green pepper and garlic in a little olive oil until tender. Pour the chicken broth into a large pot and add the sautéed vegetables. Add the chopped tomatoes and chick peas. Stir in the juice of the lime. Add the spices to taste. Simmer UNCOVERED(!) for ½ hour to 45 minutes. If you cover the soup, you will ruin it (something I learned the hard way the first time I made it).
The original recipe called for hominy not chick peas. I substituted them and it turned out just as good. Let me know if any of you try it.
Edited 2/15/2006 4:45 pm ET by cl-cathy205
Originally posted by
bump... it's supposed to snow in Virginia this weekend, brrrr!
Mags
From Dr. Weil:
Roasted Vegetable Soup
4 Servings
This delicious, vegetable-filled broth can be served by itself or used as a base for other soups. The vegetables used in this soup are often just added to soup liquids for cooking. This recipe oven-roasts them first, enhancing their flavor. Your kitchen will fill with the aromas of the roasting vegetables evoking old-fashioned, home-style meals. Comfort food at its finest.
Ingredients:
3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt and black or red pepper to taste
Instructions:
1. Preheat oven to 500 degrees F. Place the carrots, celery, and onion in a small (8 x 8 inch) nonstick pan or dish with the olive oil. Toss to coat the vegetables. Bake for 10 minutes.
2. Remove pan from oven, add the garlic, and toss again. Bake for another 10-15 minutes until the vegetables are browned.
3. Remove pan from oven, add 1 cup of water and stir to loosen any vegetables that may be stuck. Pour this into a pot with the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.
4. Season to taste with salt and black or red pepper, and serve or use as the base for other soups, stews, or pasta dishes.
Nutritional Information:
Per serving:
92 calories
5 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
2 g protein
3 g fiber
150 mg sodium
bumping up for the newbies as the weather gets cold :-)
Mags
Edited 10/2/2006 2:53 pm ET by cl-immaggiemae
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