Soups, Stews, and Beverages - Page 2
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Thread: Soups, Stews, and Beverages

  1. #11
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    Banana Shake Smoothie

    2 bananas, sliced
    2 cups skim milk
    2 cups nonfat vanilla yogurt
    1 cup pineapple juice
    1 T honey

    Process all ingredients in a blender until smooth. Serve immediately. Makes 4 servings
    Per serving: 219 cal., 0.5 g fat, 134 mg sodium, 763 mg potassium

  2. #12
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    Berry Smoothie

    1 cup skim milk
    1 cup frozen unsweetened strawberries
    ½ cup frozen unsweetened raspberries
    3 tablespoons sugar
    1 cup ice cubes

    Place the milk, berries and sugar in a blender; cover and process until smooth. Add ice cubes; cover and process until smooth.
    113 calories, trace fat, 0 fiber
    3 (1 cup) servings

  3. #13
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    Easy peanut butter milk shake


    Yield: 5 Servings

    Ingredients:
    3 c Cold skim milk
    1 pk (4-serving size) jell-o butterscotch
    flavor sugar- free instant pudding and pie filling
    1 1/2 c Vanilla ice milk *
    2 tb Creamy peanut butter

    * Recipe calls for ice milk but diabetics would
    be better served to use a SF
    frozen dairy dessert instead.

    Pour milk into blender container. Add remaining
    ingredients; cover. Blend at
    high speed 15 seconds or until smooth. (Mixture
    will thicken as it sits.)

    Nutritional information per serving:
    calories 170, protein 9 gm.,
    fat 5 gm., carbohydrates 23 gm., cholesterol 10
    mg., sodium 410 mg.

  4. #14
    LilMrsJ
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    bump

  5. #15
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    Back in Boston.......but my heart is in AZ
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    Chicken Tortilla Soup

    1 onion, chopped
    3 cloves garlic, minced
    1 tablespoon olive oil
    2 teaspoons chili powder
    1 teaspoon dried oregano
    1 (28 ounce) can crushed tomatoes
    1 (10.5 ounce) can chicken broth
    1-1/4 cups water
    1 cup whole corn kernels, cooked
    1 cup white hominy (optional)
    1 (4 ounce) can diced green chiles
    1 (15 ounce) can black beans, rinsed and drained
    1/4 cup chopped fresh cilantro
    2 boneless chicken breasts, cooked and cut into pieces
    1 green onion, chopped

    In a medium stock pot, saute onion and garlic in oil. Stir in chili powder, oregano/Italian seasoning, tomatoes, broth and water. Bring to boil and simmer for 5 to 10 minutes. Add corn, hominy, chili peppers, beans, cilantro, and chicken. Simmer for 10 minutes. Ladle soup into individual serving bowls and garnish with avocado, grated Jack cheese, chopped green onion, or crushed tortilla chips.

  6. #16
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    butternut squash apple soup

    POINTS value | 5
    Servings | 4

    Ingredients
    1 Tbsp unsalted butter
    1 small onion(s), finely chopped
    1 small stalk celery, finely chopped
    1 medium carrot(s), finely chopped
    1 medium butternut squash, halved lengthwise, peeled, seeded and chopped
    1 small apple(s), green, tart, peeled and cut into 1/2-inch cubes
    2 cup canned chicken broth
    1/8 tsp ground nutmeg, freshly grated, or more to taste
    1/8 tsp table salt, or more to taste
    1/4 tsp black pepper, or more to taste

    Instructions
    Melt butter in a medium saucepan over moderate-high heat Add onion, celery and carrot and sauté until tender, about 3 to 5 minutes.
    Add squash, apple and broth and simmer, covered, until squash is tender, about 10 to 12 minutes.
    Puree mixture in a blender or food processor and transfer soup back to saucepan. Add nutmeg, salt and pepper and adjust to taste. Reheat soup and serve. Yields about 3/4 cup per serving.

  7. #17
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    tuscan pumpkin-white bean soup

    POINTS| 2
    Servings | 6

    Ingredients
    1 serving olive oil cooking spray (5 one-second sprays per serving), or enough to coat pot
    1 medium onion(s), coarsely chopped
    15 oz canned pumpkin
    3 1/2 cup fat-free chicken broth
    15 1/2 oz canned white beans, rinsed and drained
    1/4 tsp ground oregano
    1/8 tsp table salt, or to taste
    1/8 tsp black pepper, or to taste
    6 Tbsp grated Parmesan cheese

    Instructions
    Coat a large soup pot with cooking spray and set over medium-low heat. Add onion, cover and cook until tender, stirring occasionally, about 6 minutes.
    Stir in pumpkin, broth, beans and oregano; simmer 8 minutes.
    In a blender, process soup in batches until smooth. (Note: Make sure not to overfill blender in order to avoid splattering.) Return soup to pot and reheat; season with salt and pepper.
    To serve, ladle soup into bowls and top each with 1 tablespoon of grated cheese. Yields about 1 cup per serving.

  8. #18
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    hearty vegetable and veal stew

    POINTS| 4
    Servings | 4

    Ingredients
    1 Tbsp olive oil
    1 medium garlic clove(s), chopped
    8 oz lean veal shoulder, cut into 1-inch cubes
    1 cup carrot(s), sliced
    1 small green pepper(s), chopped
    1 small onion(s), chopped
    2 tsp canned tomato paste
    2 cup beef broth
    1/2 cup water
    1 cup canned cannellini beans, drained
    2 Tbsp parsley, chopped, for garnish

    Instructions
    In a Dutch oven, heat oil. Sauté garlic until golden. Brown veal, about 5 minutes; set aside.
    Add vegetables and cook until tender, 6 minutes. Add tomato paste, broth and water. Return veal to pan.
    Cover and simmer 1 to 1 1/2 hours or until veal is tender. Season to taste.
    Add beans; heat through. Sprinkle with parsley and serve. Yields about 1 1/2 to 1 3/4 cups per serving.

  9. #19
    shaunsgirly2
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    homeade chicken soup!


    2 big pieces of chicken breast (more if you like a lot of chicken)
    1 small bag of baby carrots cut up
    celery i use a whole thing of celery
    2 onions
    2 16 oz bags of reames frozen homeade noodles
    1 large can of chicken broth, 1 small can
    half can of water use large brooth can!
    1 chicken bouliion cube
    1 teaspoon parlsey flakes
    1/2 teaspoon of poultry seasoning
    1/2 teaspoon of ground thyme
    salt and pepper i just use a dash of each



    brown chicken
    add everything except noodles bring to a boil and simmer for 15 mins

    add noodles and boil for 20 mins!!!!!!!!!!!!!!!!!!!
    enjoy!!!!!!!!!!!!!!!!

  10. #20
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    Gorgonzola – White Bean Soup

    ½ cup chopped onion (about 1 medium)
    ½ cup chopped celery (about 1 medium stalk)
    ½ cup carrot (about 1 medium)
    1 tablespoon reduced-calorie margarine
    3 cups chicken broth
    1 cup ¼-inch leek slices (about 1 medium)
    ½ cup dried white beans (about 4 ounces)
    1 cup skim milk
    1 ounce Gorgonzola cheese, crumbled


    Cook onion, celery and carrot in margarine in 3-quart nonstick saucepan over medium heat until onion is tender, about 3 minutes. Stir in chicken broth, leek and beans. Heat to boiling; boil two minutes.
    Reduce heat and simmer until beans are tender, about 2 hours.
    (Add water during cooking if liquid does not cover beans.)
    Stir in milk.

    Place 1 cup of the soup in blender container or workbowl of food processor filled with steel blade.
    Cover and blend on high speed until of uniform consistency, about 30 seconds;
    stir into remaining soup mixture.
    Stir in cheese until melted.
    4 servings.

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