Broccoli Potato Soup
4 Cups Fat Free Chicken Broth
12 oz. Potatoes, peeled and chopped
1 Cup Chopped Celery
1 Cup Chopped Carrot
16 oz. Frozen Chopped Broccoli, thawed
1/4 teaspoon Salt
1/4 Cup Chopped Onion
1/4 teaspoon Pepper
3 Tablespoons All-Purpose Flour
2 Cups Skim Milk
6 oz. Velveeta Light
Chop the broccoli into smaller pieces and add to a 4 quart pot. Add the broth, followed by the chopped potatoes, onions, celery, carrots, salt and pepper. Cover and bring to a boil. Reduce heat to simmer and continue cooking for approx 20 minutes or until the vegetables are tender. While the vegetables are cooking, cut the Velveeta into small pieces and set aside. Place the flour into a small bowl. Slowly add half of the milk, stirring with a fork until smooth. Stir in the remaining milk and add to the simmering pot. Stir constantly until the soup slightly thickens. Remover from heat and add the Velveeta, stirring until melted.
Serves: 11 (1 Cup Each)
Per Serving: 130 Calories; 3g Fat (21.5% calories from fat); 10g Protein; 17g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 717mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
WWP: 2
Chicken Veggie Soup
4 Cups Sliced Carrots
12 Cloves Garlic, minced
18 Cups Chicken Broth
9 Cups Shredded Cabbage
3 Cups Green Beans
8 ounces Tomato Paste
1 tablespoon Dried Basil
1 1/2 teaspoons Dried Oregano
1 teaspoon Salt, optional
3 Cups Zucchini (about 2 large)
2 (12.5 oz.) Cans 99% Fat Free Canned Chicken Breast, in water, drained
1 teaspoon Black Pepper
Place the carrots, garlic, broth and cabbage into a large pot. Cook over medium heat until the carrots start to get tender. Add the green beans, tomato paste, basil, oregano, zucchini and chicken. Cover, reduce heat to simmer. Continue cooking until the carrots and cabbage are tender. Season with pepper and salt (optional).
Serves: 26 (1 Cup Each)
Per Serving: 86 Calories; 1g Fat (14.4% calories from fat); 11g Protein; 8g Carbohydrate; 2g Dietary Fiber; 15mg Cholesterol; 789mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. WWP: 1
Hearty Chicken Cheese Soup
1 Cup Shredded Carrots
1/4 Cup Sliced Green Onions
1/2 Cup Water
1/4 Cup Flour
2 Cups Skim Milk
1 (10 oz.) Can Fat Free Chicken Broth
1 (12.5 oz.) Can 99% Fat Free Canned Chicken breast, in water, drained
1 Cup Fat Free Shredded Cheddar Cheese
1 teaspoon Worcestershire Sauce
1/4 teaspoon Pepper
1 (4 oz.) Can Peeled and Diced Green Chiles
In a medium saucepan, cook the carrots and green onion over medium heat in 1/2 cup water until tender. Stir in the flour. Slowly add the broth, and add the milk, worcestershire sauce and pepper. Cook and stir until thickened. Stir in the chicken, chilies and cheese. Cook and stir over low heat until the cheese has melted.
Serves: 5 (1 Cup Each)
Per Serving: 189 Calories; 1g Fat (4.5% calories from fat); 29g Protein; 15g Carbohydrate; 2g Dietary Fiber; 42mg Cholesterol; 728mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. WWP: 3
Creamy Broccoli Potato Soup
6 Cups Fat Free Chicken Broth
1/2 teaspoon Pepper
2 Cloves Garlic, minced
2 Pounds Frozen Broccoli Cuts, thawed
3 Large Potatoes (approx. 26 oz.), chopped
1 Large Onion, chopped
1 3/4 Cups Skim Milk
1 Cup Fat Free Shredded Mozzarella Cheese
Mix broth, pepper, garlic, broccoli, potatoes and onion together in a large saucepot. Heat to a boil. Cover and cook over low heat for 20 minutes or until vegetables are tender. Remove from heat. Using a stick blender or regular blender, blend mixture until smooth. Stir in milk and cheese. Heat through until cheese has mostly melted.Serves: 16 (1 Cup Each)
Per Serving: 82 Calories; trace Fat (3.1% calories from fat); 7g Protein; 14g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 307mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 1
Chicken Fiesta Soup
32 oz. Water
1 Tablespoon Chicken Base
2 (16 oz.) Cans Fat Free Refried Beans
2 (15 oz.) Cans Whole Kernel Corn, drained
1 3/4 Cups Chunky Salsa
1 (12.5 oz.) 99% Fat Free Canned Chicken breast, in water, drained
Black Pepper to taste
Place all ingredients into a large pot. Cover and bring soup to a boil, stirring occasionally so it doesn't stick to the bottom. Turn heat off and allow the soup to cool slightly; serve.
Serves: 12 (1 Cup Each)
Per Serving: 158 Calories; 1g Fat (4.5% calories from fat); 13g Protein; 26g Carbohydrate; 6g Dietary Fiber; 16mg Cholesterol; 875mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable. WWP: 2
Cream of Potato Soup
5 Pounds Potatoes, peeled and cubed, large pieces
5 (14.5 oz.) Cans Fat Free Chicken Broth
1/4 Cup Fat Free Margarine Spread
1/2 Cup Chopped Onion
1/4 Cup Flour
1/8 teaspoon Pepper
2 Cups Skim Milk
2 Cups Fat Free Shredded Cheddar Cheese
Boil potatoes in broth. Do not drain. When the potatoes are tender, mash them with a potato masher. Melt the butter in a small pot. Add onions & sauté until a light caramel color. Mix flour & pepper. Add milk. Heat & stir until boils & thickens. Add to soup mix. Stir in the cheese and heat until the cheese is melted.
Serves: 8 (2 Cups Each)
Per Serving: 327 Calories; trace Fat (1.2% calories from fat); 21g Protein; 61g Carbohydrate; 5g Dietary Fiber; 4mg Cholesterol; 981mg Sodium. Exchanges: 3 1/2 Grain (Starch); 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 6
White Chicken Chili
2 (9 oz.) Boxes Tyson Frozen Diced Chicken Breasts, thawed
5 Cups Salsa (hot, medium, or mild)
49 oz. Fat Free Chicken Broth
3 (15.5 oz.) Cans Great Northern Beans, drained
1 teaspoon Cumin
1 teaspoon Garlic Powder
Place all ingredients in a large pot. Bring to a boil, and then simmer for 40 minutes to reduce broth a little. Serves: 15 (1 Cup Each)
Per Serving: 168 Calories; 1g Fat (5.0% calories from fat); 17g Protein; 24g Carbohydrate; 6g Dietary Fiber; 18mg Cholesterol; 700mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat. WWP: 3
Turkey or Chicken Noodle Soup
2 Cups (approx. 10 oz.) Cooked Turkey or Chicken Breast, pulled into small pieces
4 (16 oz.) Cans Fat Free Chicken Broth
1 Cup Chopped Onion
2 Cups Chopped Celery
2 Cups Sliced Carrots
2 teaspoons Dried Parsley Flakes
1/2 teaspoon Black Pepper
4 oz. (about 2 Cups) Uncooked Whole Wheat Wide Egg Noodles
In a large pot, combine chicken broth, onion, celery and carrots. Bring mixture to a boil. Stir in uncooked noodles, turkey, parsley flakes and black pepper. Lower heat and simmer for 30 minutes or until noodles and vegetables are tender, stirring occasionally.
Serves: 10 (1 Cup Each)
Per Serving: 134 Calories; 1g Fat (4.2% calories from fat); 18g Protein; 14g Carbohydrate; 2g Dietary Fiber; 35mg Cholesterol; 490mg Sodium. Exchanges: 1/2 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat. WWP: 2
Quick and Easy Potato Soup
1 (28 oz.) Bag Frozen Ore Ida Potatoes O'Brien with Onions and Peppers
4 (14.5 oz.) Cans Fat Free Chicken Broth
1 (2.75 oz.) Package Pioneer Brand Country Gravy Mix
Spray a 6-quart pot with nonstick cooking spray. Sauté potatoes over medium high heat for 10 minutes, stirring gently until thawed. Add broth, turn heat to high and bring to a boil. Prepare gravy mix according to package directions. Add to potatoes and broth. Cover and simmer 20-30 minutes.
Serves: 6 (2 Cups Each)
Per Serving: 175 Calories; 4g Fat (21.1% calories from fat); 5g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 994mg Sodium. WWP: 3
Creamy Chicken and Dumplings
Chicken Mixture:
1 (12.5 oz.) Can 98% Fat Free Chunk Chicken Breast, drained
1 3/4 Cups Water
1 Cup Skim Milk
1 ounce Chicken Gravy Mix
1/2 teaspoon Dried Italian Seasoning
1/2 teaspoon Salt
1/2 teaspoon Pepper
16 ounces Frozen California blend vegetables
1 (14.5 oz.) Can French Style Green Beans, drained
Dumplings:
1 2/3 Cups Reduced Fat Bisquick
1/2 Cup Skim Milk
In a large pan, stir together water, milk, dry gravy mix, Italian seasoning, salt, pepper, and frozen vegetables. Heat the mixture to a boiling over high heat. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Use a stick blender (or a regular blender) and puree the veggies. Add the chicken and green beans. Prepare dumplings by mixing the baking mix and milk in a small bowl with a fork until the baking mix is completely moistened and a soft dough forms. With the chicken mixture boiling gently with bubbles breaking the surface continually, drop the dumpling dough by 12 spoonfuls (about 1/8 cup each) on top of the hot chicken mixture. Cook uncovered for 10 minutes, then cover and cook 10 minutes longer. To Serve: Place 1 cup of the chicken mixture into each bowl along with 3 dumplings.
Serves: 4
Per Serving: 396 Calories; 4g Fat (10.0% calories from fat); 29g Protein; 56g Carbohydrate; 6g Dietary Fiber; 47mg Cholesterol; 1949mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat. WWP: 7
WEIGHT WATCHERS ZERO POINTS GARDEN VEGETABLE SOUP
Hands-on time: 20 minutes
Time to table: 1 1/4 hour
Makes 9 cups
6 cups broth (today I used Light Vegetable Stock)
Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic (from a jar or substitute four cloves minced garlic)
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine, don't skip the cabbage for it somehow makes the soup)
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt
1 large zucchini, diced
Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there's no hurry.)
Spray a Dutch oven with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cook until the zucchini are tender. Serve and enjoy!
NUTRITION ESTIMATE
Per Cup: 61 Cal (3% from Fat, 24% from Protein, 73% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 13 g Carb; 3 g Fiber; NetCarb10; NetCarb10; 52 mg Calcium; 1 mg Iron; 701 mg Sodium; 0 mg Cholesterol; Weight Watchers ... hmmm ... 1 point
NUTRITION NOTES This soup is low-cal, low-carb, high-fiber and no-fat. But hmmm. What about the claim that it has no points in the Weight Watchers world? I suppose so, since all the ingredients are "free". But honestly, a calorie's a calorie and so I count every one of them whether from chocolate cake or fresh vegetables. In my book, this Garden Vegetable Soup counts as 1 point but is a definite one-point winner.
SATISFYING LUNCH in ONE POINT
Hands-on time: 5 minutes
Time to table: 5 minutes
Serves 1 (and easily multiplied)
Fresh spinach
A can of green beans (drained)
A scant half cup of 1% cottage cheese (the Pevely/Dierbergs versions are so creamy that they serve as dressing)
Other chopped vegetables (often leftover from the night before)
QUICK CAULIFLOWER SOUP
or QUICK BROCCOLI SOUP
Hands-on time: 15 minutes
Time-to-table: 25 minutes
Serves 4
• 4 cups chicken broth
• 1 tablespoon olive oil
• 1 large onion, chopped (about 2 cups)
• 2 dried bay leaves
• 1 head cauliflower OR 1 pound of broccoli crowns and stems, chopped into small pieces (or frozen cauliflower or broccoli)
• Salt and pepper to taste
Heat broth to a boil in microwave.
Meanwhile, heat a large pot on medium high. Heat olive oil, then add the onion and bay leaves, stirring to coat with fat. Cook until onions begin to soften and turn gold, stirring often.
Add cauliflower or broccoli, stirring to coat with oil and onion flavor. Let cook, turning occasionally for 1 - 2 minutes. Stir in hot broth. Cover and cook for 5 – 10 minutes or until the vegetables are fully cooked. Remove the bay leaves.
Transfer a third of the hot mixture (see ALANNA’s TIPS) to a food processor or blender. Puree until smooth while continuing to cook the rest. Repeat with another third, then the final third.
Season to taste and serve topped with a small spoon of low-fat sour cream or croutons. Or both!
NUTRITION ESTIMATE Per Serving 96 Cal (28% from Fat); 3g Tot Fat; 13g Carb; 4g Fiber; 533mg Sodium; 0mg Cholesterol, Weight Watchers 1 point
