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Slow-Cooker Wild Rice Soup

6 Aug

Yield: 6 servings (1 ½ cups)

Prep: 30 minutes

Cook: 3-6 hours

Ingredients

  • 2 medium carrots, peeled and chopped (1 cup)
  • 2 stalks celery, chopped (1 cup)
  • 3/4 cup uncooked wild rice, rinsed and drained
  • 1 medium onion, chopped (1/2 cup)
  • 1 small sprig fresh rosemary
  • 2 bay leaves
  • 1 teaspoon finely shredded lemon peel
  • 1/4 teaspoon ground black pepper
  • 3 chicken breast halves with bone (about 2 1/4 pounds total)
  • 3 14 ounce can reduced-sodium chicken broth
  • 1/2 cup snipped fresh parsley
  • Ground black pepper

 

Preparation

  • In a 4- to 4 1/2-quart slow cooker, combine carrots, celery, wild rice, onion, rosemary, bay leaves, lemon peel, and the 1/4 teaspoon pepper. Top with chicken breast halves. Pour chicken broth over all.
  • Cover; cook on low heat setting for 6 to 6 1/2 hours or on high-heat setting for 3 hours. Remove chicken and cool slightly. Discard rosemary sprig and bay leaves.
  • Cut chicken from bone; discard bones. Chop chicken and return to soup along with parsley. Season to taste with additional pepper.

 

Nutritional Information

Calories per serving: 220
Fat per serving: 3g
Saturated fat per   serving: 1g
Protein per serving: 28g
Carbohydrates per   serving: 20g
Fiber per serving: 3g
Cholesterol per serving: 58mg
Sodium per serving: 536mg

 

Source: Heart Healthy Online

Southwestern Chicken & White Bean Soup

30 Jul

Yield: 6 servings (size: 1 cup)

 

Ingredients

  • 2 cups shredded cooked chicken breast
  • 1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
  • Cooking spray
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2 cup green salsa
  • Light sour cream (optional)
  • Chopped fresh cilantro (optional)

 

Preparation

  • Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
  • Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.

 

 

Nutritional Information

Calories per serving: 134
Fat per serving: 3g
Saturated fat per   serving: 0.5g
Protein per serving: 18g
Carbohydrates per   serving: 8.5g
Fiber per serving: 1.8g
Cholesterol per serving: 40mg
Iron per serving: 1.1mg
Sodium per serving: 623mg
Calcium per serving: 22mg

 

Source: Cooking Light Fresh Food Fast, Oxmoor House, 2009

30 minute Minestrone Soup

27 Jul

Yield: 5 1-cup servings

Ingredients

  • 2 medium carrots, chopped
  • 1 cup chopped cabbage
  • 1 celery rib, thinly sliced
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 teaspoons vegetable oil
  • 3 cups water
  • 1 (14.5 ounce) can Italian stewed or diced tomatoes, undrained
  • 3 cubes beef bouillon
  • 1 cup torn fresh spinach
  • 2/3 cup cooked elbow macaroni
  • 1/4 teaspoon pepper

Preparation

  • In a 3-qt. saucepan, saute carrots, cabbage, celery, onion and garlic in oil for 5 minutes. Add water, tomatoes and bouillon; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender.
  • Stir in spinach, macaroni and pepper; heat through.

 

Nutritional Information

Calories per serving: 88
Fat per serving: 2g
Protein per serving: 3g
Carbohydrates per serving: 14g
Cholesterol per serving: 0mg
Sodium per serving: 178mg

 

Source: Allrecipes.com

Easy Weeknight Chili

24 Jul

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

 

Ingredients

  • Cooking spray
  • 1 pound ground round
  • 1 1/4 cups chopped onion (about 1 large)
  • 1 1/4 cups chopped green bell pepper (about 2 small)
  • 6 garlic cloves, minced
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained and chopped
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1-ounce) envelope onion soup mix
  • 1 cup water
  • 3 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 1/4 teaspoons hot sauce
  • 6 tablespoons(1 1/2 ounces) shredded reduced-fat sharp Cheddar cheese

 

 

Preparation

  • Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and next 3 ingredients; cook until meat is browned, stirring until it crumbles. Drain.
  • Return mixture to pan; add tomatoes and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally. To serve, ladle chili into bowls; top each with 1 tablespoon cheese.

 

 

Nutritional Information

Calories per serving: 302
Fat per serving: 6.6g
Saturated fat per   serving: 2.2g
Protein per serving: 29g
Carbohydrates per   serving: 34.7g
Fiber per serving: 9.5g
Cholesterol per serving: 52mg
Iron per serving: 0.0mg
Sodium per serving: 277mg
Calcium per serving: 0.0mg

 

Source: Health.com – Easy Weeknight Chili