CABBAGE ROLL SOUP

Makes 8 servings
Per serving: ½ Lean protein 3 vegetables 3 condiments

INGREDIENTS:
1 cup leeks, diced
3 cloves garlic, minced
1 lb lean ground beef
½ lb lean ground pork
1 cup grated cauliflower (i used frozen grated cauliflower, which cooks quicker)
1 medium head cabbage, chopped (core removed) – total weight 1 1/3 pounds
1 (28 ounce) can diced tomatoes
2 Tbsp tomato paste
4 cups beef broth
1½ cups low sodium tomato juice
1 tsp paprika
1 tsp thyme
2 tsp Worcestershire sauce
1 bay leaf
½ tsp salt
½ tsp pepper

INSTRUCTIONS:
1.In a large pot, brown leeks, garlic, pork and beef. Drain any fat.
2.Stir in chopped cabbage and let cook until slightly softened (about 3 minutes).
3.Add all remaining ingredients, bring to a boil and reduce heat to medium low. Cover and simmer on low until cauliflower is fully cooked.
4.Remove bay leaf and serve.

Skinny Chicken Fajita Soup

Found this online - someone sent it to me. HEALTHY RECIPE
Those of you on Plan: salt, beans, rice and the garnish are not on the weight-loss phase of the plan.

MAKES 4 SERVINGS

Ingredients:

    18 ounces chicken

    1 teaspoon olive oil

    1 ½ cups bell peppers

    ½ cup green onions

    2 garlic cloves

    1 cup diced tomatoes

    8 cups chicken broth

    1-2 teaspoon fajita seasoning

   1/2 teaspoon salt - optional

    15 oz. can black beans, drained

   ½ cup brown rice, optional - optional

  

Instructions:                                                                    NOTE: This works well in a crockpot. Allow about 5 hours for chicken to cook.                                       

1. Place a large sauce 6-8 quart pot over medium heat. Add the oil, chopped bell peppers, onions, and garlic. Saute for 3-5 minutes to soften.
2. Add whole chicken breasts, black beans, diced tomatoes, chicken broth, fajita seasoning, and salt. If adding rice, stir it in with an additional 2 cups of water. Bring the soup to a boil. Lower the heat, and simmer for 20 minutes.
3. Use tongs to remove the cooked chicken breasts. Allow the soup to continue simmering to fully cook the rice, another 10-15 minutes. Allow the chicken to cool for a few minutes, then shred with two forks or in a mixer.
4. Once the rice is tender, add the shredded chicken back to the soup. Taste, and salt and pepper as needed.
5. GARNISH with reduced fat cheese.

RAMEN SOUP

I got this basic recipe from my awesome Korean daughter-in-law, Seong-ah.  I have tweaked it just a bit. I like it a little more soupy, so I use 6 cups of water instead of 4.  The options are also mine.  

In medium pot, bring 4-6 cups water to boil.

Add: the Ramen flavor packet

        1-2 tsp. beef base

        about 1/2 cup finely chopped celery

        4-5 green onions finely chopped

        one carrot finely chopped

After cooking the veggies about 5 minutes, add:

        the Ramen noodles

Cook three minutes, then added

        about 1-2 tsp. soy sauce.

Options: Add one medium tomato, chopped.

             Use chives or regular onions, if you don't have green 

             onions (however, green onions are best.)

FRESH TOMATO SOUP

Combine in pot:

     About 7-8 ounces (about 1 cup) fresh tomatoes, chopped

     2 large garlic cloves put through a garlic press, or chopped

     1/2 tsp. tarragon

     1 tsp. dried rosemary, crushed

     2 Tbsp. dried or ¼ cup fresh green onion, chopped
    1 sprig of fresh basil (a sprig is about 4" long)
       OR 1 tsp. dry, chopped basil leaves

     Salt and pepper to taste

Bring to a boil, reduce heat and simmered for three or four minutes.

Bring temperature to medium-high so soup is hot and boiling.
Add and stir:
     1/2 cup milk
Milk will curdle like cheese.

Pour into a dish and top with 
     1/4 cup shredded mozzarella cheese

YIELD:  one large serving   

OPTION:  Add 1/2 cup cooked beans (white, red, kidney, pinto, etc.)

CLAM CHOWDER

Fry in soup pot until crisp:

            1/2 lb. bacon

Remove bacon and drain most of grease saving enough to saute:

            1 medium onion

Return bacon to pot and add the following, cooking until tender:

            1 cup water

            4 medium carrots, chopped

            2 cups diced potatoes

Add:     3-4 cups milk (do not use more than half skim or powdered)

1 cup evaporated milk

juice from 2 cans clams (6 ½ oz.)

Season with:

          salt and pepper.

Add:     1/2-1 Tbsp. butter

Continue cooking, but DO NOT BOIL.

Add clams about 10 min. before serving.

Measurements are flexible on all ingredients.

NOTE: Boiling will cause the milk to curdle.

For thicker soup, add flour (start with about 1/4 cup) to some soup in a bowl.  Mix together until a little soupy, then add to chowder.
 

CROCKPOT METHOD:

In frypan, cook bacon and onions as listed above.

Place bacon and onions in crockpot.

Add water, carrots and potatoes.

Cook on medium until veggies are tender.

Add milk, evaporated milk, clam juice, salt and pepper, and butter.

Heat on low until hot, but not boiling.

Add clams about 10 minutes before serving.