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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