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4 - 1 cup servings
Ingredients:
1 med carrot diced
1/4 lbs. ground beef, 90/10
1/2 c lentils, green dried
1/2 c diced tomatoes, canned
1 1/2 cup water
Salt and Pepper to taste
Instructions:
In a saucepan, saute meat and onions until brown, add carrots, tomatoes and lentils and water mix well. Add salt and pepper to taste. Cook covered on medium for about 15-20 minutes until lentils are soft. Freezes well.
Calories 150 Fat 3.2 Sodium 73 Carbs 19 Protein 12
Taco Soup
Makes 4-1 cup servings
Ingredients:
1/2 cup diced onions, yellow
1/2 cup diced tomatoes, canned
1/2 cup pinto beans
1 1/2 cup water
1/2 packet Taco Seasoning Mix
Instructions:
Brown beef and onions in a saucepan, add tomatoes, pinto beans and water. Add taco mix and salt and pepper to taste. Freezes well!
Calories 126 Fat 3.4 Sodium 238 Carbs 14 Protein 10
Taco Soup (large batch)
Makes about 8-1 cup servings
Ingredients:
1 cup diced onions, yellow
1 lbs. Ground beef, 90/10
1can diced tomatoes
1 can pinto beans (drained)
1 packet Taco Seasoning Mix
2 ½ - 3 cups of water
(you judge how thick you want the soup)
1 tbsp. Cumin
1 tbsp. Chili powder
Salt & Pepper to taste
Instructions:
Brown beef and onions in a saucepan, add tomatoes, pinto beans and water. Add taco mix, other seasonings and salt and pepper to taste. Freezes well!
Calories 126 Fat 3.4 Sodium 238 Carbs 14 Protein 10
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Italian Wedding Soup
Makes 4-1cup servings
Ingredients:
1.5 cups Spinach, fresh
2 cups (8 oz.) Water, tap
.5 tsp. Better than Bullion Chicken Base.
1 wedge yield Lemon juice
Instructions:
Take 1/4 lbs. of sausage and form 4 small meatballs (I use 1 lbs. of sausage and divide it into 16 parts in the container, then form the meatballs. I cook them all at one time and freeze the extra to have ready when I need it.) Put meatballs on a small sheet pan and cook under broiler until they brown, about 8-10 minutes. Put oil and seasoning in a small saucepan, saute' until you get a little color on them. Add water, salt & pepper, and chicken base. Then add chopped fresh or frozen spinach. For fresh I add 1 1/2 chopped spinach. For frozen spinach, I would add a little less. Cook over low-medium heat for about 15-20 minutes. Give a squeeze of lemon to brighten it up.
Calories 107.7 Fat 7.6 Sodium 341.9 Carbs 4.1 Protein 5.7
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Bean and Sausage Soup
Makes 4-1 cup servings
Ingredients:
4 oz Great Value Mild Italian Sausage (loose)
1 cup Spinach, fresh
2 cups (8 oz.) water
.5 cup beans, white, Cannellini, or Navy
0.5 tsp Better Than Bullion Chicken Base
1 wedge yield Lemon Juice
Instructions:
Take 1/4 lbs. of sausage and form 4 small meatballs (I use 1 lb of sausage and divide it into 16 parts in the container, then form the meatballs. I cook them all at one time and freeze the extra to have ready when I need it.) Put meatballs on a small sheet pan and cook under broiler until they brown, about 8-10 minutes. Put oil and seasoning in a small saucepan, saute until you get a little color on them. Add water, salt & pepper, and chicken base. Then add chopped fresh or frozen spinach. (For fresh I add 1 1/2 chopped spinach. For frozen spinach, I would add a little less.) Add beans. Cook over low-medium heat for about 15-20 minutes. Give a squeeze of lemon to brighten it up.
Calories 151 Fat 9 Sodium 219 Carbs 11 Protein 7
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Seafood Gumbo
(Without making a Roux)
Makes 6- 1 cup servings
Ingredients:
2 bags frozen sliced Okra
1 large yellow onion diced
1 cup diced celery
2 dried bay leaves
¼ teaspoon thyme
¼ teaspoon cayenne pepper
Salt and black pepper to taste
1 teaspoon Worcestershire sauce
2- 15 oz. Cans of Hunt's tomato sauce.
1 lbs. Peeled shrimp (sub frozen shrimp)
1 bag frozen gumbo crabs (sub 3-4 fresh boiled crabs if you have them)
Optional
¼ cup dry Sherry (not added in Nutrition Values)
Instructions:
In a large pot, add vegetable oil and okra stir, cook until okra wilted down. Okra should start making some brown bits on the bottom of the pan. This adds to the flavor. When okra cooked add onion and celery, cook until soften. Add all herbs and spices, stir and cook for a minute or two then add the Worcestershire sauce and tomato sauce. Cook for about 45 minutes (the longer you cook, the better the taste). Then add seafood and cook and ½ hour.
Calories 56 Fat 1 Sodium 271 Carbs 4 Protein 8
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Chicken Soup with Ditalini Pasta
Ingredients
1 cup diced Celery, raw
1 cup chopped Carrots, raw
1 serving Grape Tomatoes (3oz/12 tomatoes)
2 tsp Garlic minced
8 oz Boneless Skinless Chicken Breast - Raw cut into
1 serving Barilla - Ditalini Pasta (2 oz. serving)
1 tbsp Crisco Pure Vegetable Oil
3 tsp Herbs de Provence
2 tsp Better than Bouillon chicken base
Instructions
Cut chicken in bit size pieces. In a
large pot, add cooking oil and chicken pieces. Cook until chicken opaque. Add
all veggies, salt & pepper, and Herb De Provence mix well and cook for
about 2 - 3 minutes. Add the Ditalini Pasta (1/2= 2oz). Add three cups of
water. Cook on low for about 20 minutes.
Cals 127.3 Carbs 14 Fat 2.9 Protein 10.4
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Leek and Cauliflower Soup
Makes 6 - 1 cup servings
Ingredents:
1 cup, chopped Onions, raw
2 cups Cauliflower Riced - Costco
3 tsp Garlic
1 cup, diced Celery, raw
1/4 tsp Thyme, ground
5 cup (8 fl oz) Water, tap
Instructions:
Spray large saucepan
with cooking spray add all vegetables and cook for 5 - 6 minutes stirring
regularly. Add herbs de Provence or just thyme, then add water. Cook on low to
med low for 30 minutes. Add lemon zest stir. Use your regular blender or emergent
blender to puree. Springle top with a little Parmesan cheese and serve!
Cals 78.8 Carbs 17.9 Fat .03 Protein 2.8
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Green Chili with Chicken
1 cup Navy Beans (can beans okay but drain)
4 servings Herdez salsa verde (green salsa) - 2 Tbsp per serving
1 cup (8 fl oz) Water, tap
0.5 tsp Coriander ground
Cut cooked chicken up into small pieces ( 1 cup needed).
Place in sauce pan chicken, beans , salsa and spices. Cook on low 20 minutes.
Cals 98.8 Carbs 10 Fat .00 Protein 10.5
Serving Size: Makes 7 one cup servings
Ingredients
:2 Tbsp. minced Garlic
1 pat (1" sq, 1/3" high) Butter, salted
3/4 cup, diced Celery, raw
4 cups Artichoke Hearts (in water) diced
3 cups (8 fl oz) Water, tap
1/2 cup dry milk powder (or regular skim milk)
12 medium Oysters , chopped
pinch of Tarragon, ground
Salt & White Pepper to taste
Instructions:
Take a small saucepan and saute the onions in the butter on low (use cooking spray if you feel you need more fat to saute). We do not want any color just get them a bit soft. Add garlic stir for about 30 seconds. Add the celery and continue to cook on medium for 2 minutes. Add the artichokes, water and milk. Cook on medium for 5 minutes. Use an emergent blender or regular blender to puree this mixture. When mixture is smooth, add back to saucepan. Add chopped oysters, tarragon, salt & pepper. Cover and cook on low for 20 minutes until oysters are cooked. Serve or freeze!
Red Amaranth Soup
(Red Shen Choy)
Ingredients
Marinate for the Shrimp
4 oz. Shrimp, raw.
1 tbsp. Garlic, minced.
1 dash Sea Salt
1/8 tsp Pepper, white
For the Pot of soup
3 tsp Garlic, minced,
1 tbsp. Roland Fish Sauce.
1 Green Onions chopped
5 cups (8 fl. oz.) Water
Directions
To prepare the Red Amaranth (Red Shen Choy), cut the leaves in 1
1/2 inch pieces. Cut the stalk into smaller pieces. Rinse and wash, then set
aside.
Peel and de-vein the shrimp. Add minced garlic into the shrimp;
add a pinch of sea salt and some white pepper. Mince it until it becomes a
paste texture (I use a mini food processor and pulse until it is a paste).
In a pan, add cooking spray and 1 tbsp. minced garlic sauté for 40
seconds, until lightly brown. Add the shrimp. Cook on medium heat until shrimp
turns pink.
Remove from heat and add 5 cups water. Heat pan to a simmer, add in 1/2 tsp sea salt, 3/4 tsp sugar, 1 tbsp. fish Sauce or to taste. Add some white or black pepper and the chopped Red Amaranth. Cook until stems are tender, about 5 minutes. Add 1 chopped Green Onions. Give it a quick mix and remove from heat. The leaves will give the soup a nice red color.
Serving Size: Makes 6-1 cup servings
Cals 30.8 Carbs 2 Fat 0.3 Protein 4.7
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Chinese Broccoli Soup (Yu Choy)
Ingredients
8 oz. Pork, fresh, ground, raw
Marinate The Ground Pork With:
1 tsp Garlic
1/4 tsp Granulated Sugar
1 1/2 tbsp. chopped Shallots
1/8 tsp Pepper, black
1 tsp Better Than Bouillon Chicken
1 tbsp. Roland Fish Sauce
For the Pot of Soup:
8 cup (8 fl oz) Water, tap
1 1/2 tbsp. Louisiana Dried Shrimp
2 tbsp. Better Than Bouillon Chicken
1/8 tsp Pepper, black
Directions
2. Then separate the ground pork into smaller pieces and place on a plate.
3. Wash and trim the ends of the Yu Choy.
4. Cut into 2″ lengths. Separate the stems from the leaves and stems that are too thick cut in half lengthwise. Set aside.
5. On Medium High heat bring a pot of water to boil.
6. Add the dried shrimp.
7. Add in the chicken flavor soup base mix.
8. Add the black pepper.
9. Once the water has come to a boil add in the ground pork.
10. Skim the foam from the top of the soup.
11. After adding in the ground pork let the soup come back to a boil again and then add in the stems of the Yu Choy. Cook the stems for 3 minutes and the soup should just about come back to a boil again.
12. This time add in the leaves of the Yu Choy and press them down into the soup.
13. Cook for 1 minute and gently turn the Yu Choy over.
14. Turn off the heat.
15. Sprinkle on some black pepper & salt as necessary.
Serving Size: Makes 6 – 1 cup servings
Cals 132.4 Carbs 4.3 Fat 8.5 Protein 9.9
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