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!
INGREDIENTS
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
INSTRUCTIONS
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
Ingredients
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
Ingredients
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
Preparation
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~
Nutrition
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.
