Tuesday, September 13, 2011

Soups for the season!

So many of you soups are comforting and filling but did you know that most are calorie friendly as well!

I have included a couple of favorites for the season as well as some new ones!

Minestrone with Squash and Pork Sausage
Aldis's Pork and Apple Sausages, 3 Sausages                            
Squash - Butternut, cooked, baked, without salt, 2.5 cup, cubes                            
Potatoes - Russet, flesh and skin, baked, 3 potato large (3" to 4-1/4" dia)                            
Onions - Raw, 1 medium (2-1/2" dia)                            
Garlic - Raw, 2 clove                            
Centrella - Dark Red Kidney Beans, 1 container (1 4/5 cup (130 g) ea.)                            
Fit & Active (Aldi) - Chicken Broth, 1 container (4 cups ea.)                            
Spices - Sage, Fresh, 0.7 g (2 tsp)             

Dice the sausage and the potatoes and add with all of the ingredients into the crock pot (or pot) and cook on low for 6 hours, or in a pot for an hour.  I serve this with a crusty loaf of bread.  This makes 8 decent size bowls and it is has 246 calories 4     grams of fat 10 grams of protein 6 grams of fiber 468 sodium 43 carbs       
My Hubby's Favorite~ Split Pea Soup!

    16 oz split peas
    1 c diced ham
    1 c diced carrots
    1 medium onion diced
    1 stalk celery diced
    2 garlic cloves
    2 bay leaves
    1/2 tbsp splenda brown sugar, brown sugar or agave nectar
    5 cups of reduced or no sodium chicken broth or water


1.  Add everything to a crock pot first thing in the morning starting with the split peas.  Cook all day on low for about 8 hours and it’s done by dinner.
2.  Remove the bay leaves before serving and enjoy!

Lasagna Soup-My kids favorite!
Number of servings
Serves 8 people
Medium - Yellow Onion, 1 medium
Italian Sausage- Mild, 3 Link( you can also use Mild Turkey Sausage, depending on your budget!)
Diced Tomatoes (Canned), 1 container (2 cups ea.)
Fit & Active - Beef Broth 99% Fat Free, 1 container (2 cups ea.)
Dark Brown Cane Sugar, 1 Tablespoon
Rigatoni, 8 oz dry( half of the box)
Grated Parmesan Cheese, 12 tsp(1/4 cup)
Shredded Part-Skim Mozzarella Cheese, 1 1/2 cup
Garlic and Herb Spaghetti Sauce, 1 cup

Start by taking the casing from the links and brown, chop onion and add to the meat while browning.  I try to make this a one pot meal and add the rest of the indigents except the pasta. After brining to a boil, add pasta and continue to stair for 20 minutes.

Per Serving: cal 325 carbs 31 fat 15 Protein 17 Fiber 3  *without cheese Per Serving: cal 246 carbs 30 fat 10 Protein 11 Fiber 3
WW Points 8 (if you subtract the cheese though it is only 6+ points)

Ravioli and Vegetable Stew

    2 cups bell peppers ( I use 1 red and one green)
    1 medium onion finally diced
    2 cloves garlic, minced
    1/4 teaspoon crushed red pepper, or to taste (optional)
    1 28-ounce can crushed tomatoes, preferably fire-roasted
    1 15-ounce can vegetable broth or reduced-sodium chicken broth
    1 1/2 cups hot water
    1 teaspoon dried basil
    1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
    2 cups diced zucchini, (about 2 medium)( you can replace this with any winter   squash)
    Freshly ground pepper to taste


   In a large sauce pan add pepper-onion mix with cooking spray, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil  bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.  ~This is also crock pot friendly but cook on low without ravioli until 1 hour before serving~


Per serving: 264 calories; 9 g fat ( 3 g sat , 3 g mono ); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.