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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Originally posted by Dana:
Mexican Ham and Bean Soup
From Cooking Light
1 pound dried pinto beans
8 cups fat-free, less-sodium chicken broth
2 cups chopped onion
2 cups water
1 1/2 cups cubed smoked ham steak (about 8 ounces)
1 tablespoon chili powder
2 teaspoons ground cumin
2 teaspoons dried oregano
3 bay leaves
3 garlic cloves, crushed
1 (14.5-ounce) can diced tomatoes, undrained
1 chipotle chile (or dried ancho or pasilla chile)
1/2 cup (2 ounces) shredded Manchego cheese or Monterey Jack cheese
1/2 cup minced fresh cilantro
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain.
Combine beans, broth, and next 8 ingredients (broth through garlic) in a Dutch oven; bring to a boil. Partially cover; reduce heat to medium-low. Simmer 1 1/2 hours or until beans are tender.
Stir in tomatoes and chile; simmer 30 minutes. Discard bay leaves and chile. Ladle soup into 8 bowls. Top with cheese; sprinkle with cilantro.
Yield: 8 servings (serving size: 1 1/2 cups soup, 1 tablespoon cheese, and 1 tablespoon cilantro)
NUTRITION PER SERVING
CALORIES 303(12% from fat); FAT 4.2g (sat 1.8g,mono 1.3g,poly 0.5g); PROTEIN 20.3g; CHOLESTEROL 22mg; CALCIUM 153mg; SODIUM 958mg; FIBER 16.1g; IRON 4.3mg; CARBOHYDRATE 46.8g
Cooking Light, OCTOBER 2002
From cl-Karen:
Hot and Sour Soup with Shrimp



Fresh lemon juice lends the soup a tangy, sour flavor. Add more juice, if you like.
3 cups fat-free, less-sodium chicken broth
1/2 cup presliced mushrooms
1 tablespoon low-sodium soy sauce
1 (8-ounce) can sliced bamboo shoots, drained
2 1/2 tablespoons fresh lemon juice
1 teaspoon white pepper
1 1/2 pounds medium shrimp, peeled and deveined
8 ounces reduced-fat firm tofu, drained and cut into 1-inch cubes
1 tablespoon cornstarch
2 tablespoons water
1 large egg white, beaten
1/4 teaspoon chili oil
2 tablespoons chopped green onions
Combine first 4 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 5 minutes. Add juice, pepper, shrimp, and tofu to pan; bring to a boil. Cook 2 minutes or until shrimp are almost done. Combine cornstarch and water in a small bowl, stirring until smooth. Add cornstarch mixture to pan; cook 1 minute, stirring constantly with a whisk. Slowly drizzle egg white into pan, stirring constantly. Remove from heat; stir in chili oil and onions.
Yield: 4 servings (serving size: 1 3/4 cups)
From Andrea:
I just threw this together last night to try and clean up some cans of beans and it turned out really good! Nice on the colder days and very filling. I didn't measure (bad habit) so feel free to play around with the ingredients!
3 Bean Soup
1 can black beans, drained and rinsed
1 can northern beans, drained and rinsed
1 can pinto beans, drained and rinsed
1 Large can Crushed Tomatoes
1 Cup chopped onions
3 Cups Chicken stock (or boulion and water)
1/4 Cup Worcester sauce
1/4 Cup White Wine
SPICES (to taste):
Chipotle seasoning
Basil
Rosemary
Chives
Salt & Pepper
I put all of this on the stove and cooked for about 40 minutes on low (or you could put all of this in a crock pot as well).
We love lots of spice so we added lots of chipotle seasoning, but you can trim that back if you would prefer something a bit more plain.
We serve it with a dollop of FF Sour cream or 2% yellow cheese.
BUMP
bump
Bumping this up since it's soup weather...
Randy Mayor; Melanie J. Clarke
Make a quick version of the classic soup for a refreshingly light supper. Toasted French bread topped with a light Boursin cheese adds great flavor to the meal and is a tasty stand-in for the standard grilled cheese sandwich.
2 teaspoons olive oil
3 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
3/4 teaspoon salt
3 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
2 cups fresh basil leaves, thinly sliced
Basil leaves (optional)
Heat oil in a large saucepan over medium heat. Add garlic; cook 30 seconds, stirring constantly. Stir in the broth, salt, and tomatoes; bring to a boil. Reduce heat; simmer 20 minutes. Stir in basil.
Place half of the soup in a blender; process until smooth. Pour pureed soup into a bowl, and repeat procedure with remaining soup. Garnish with basil leaves, if desired.
Yield:
Phase One Soups
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