1 pound uncooked bratwurst links, casings removed
1/2 cup chopped onion
1 medium carrot, chopped
2 cans (15-1/2 ounces each) navy beans, rinsed and drained
1/4 cup pickled jalapeno slices, chopped
1/2 teaspoon pepper
2 cups reduced-sodium chicken broth
1/4 cup all-purpose flour
1-1/2 cups 2% milk, divided
12 slices American cheese
In a Dutch oven, cook and crumble bratwurst with onion and carrot over medium heat until meat is no longer pink, 5-7 minutes; drain.
Stir in beans, jalapeno, pepper and broth; bring to a boil. Whisk together flour and 1/2 cup milk until smooth; stir into soup. Bring to a boil, stirring constantly; cook and stir until thickened, about 5 minutes. Gradually stir in remaining milk. Add cheese; cook and stir over low heat until melted.
1/2 pound bacon strips, chopped
1/4 cup chopped onion
1-1/2 pounds Yukon Gold potatoes (about 5 medium), peeled and cubed
1 can (14-3/4 ounces) cream-style corn
1 can (12 ounces) evaporated milk
1/4 teaspoon salt
1/4 teaspoon pepper
In a large skillet, cook bacon over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels. Discard drippings, reserving 1-1/2 teaspoons in pan. Add onion to drippings; cook and stir over medium-high heat until tender.
Meanwhile, place potatoes in a large saucepan; add water to cover. Bring to a boil over high heat. Reduce heat to medium; cook, uncovered, 10-15 minutes or until tender. Drain, reserving 1 cup potato water.
Add corn, milk, salt, pepper, potatoes and reserved potato water to saucepan; heat through. Stir in bacon and onion.
2 pounds ground beef
1 envelope taco seasoning
1-1/2 cups water
1 can (16 ounces) mild chili beans, undrained
1 can (15-1/4 ounces) whole kernel corn, drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes
1 can (10 ounces) diced tomato with green chiles
1 can (4 ounces) chopped green chiles, optional
1 envelope ranch salad dressing mix
In a Dutch oven, cook beef over medium heat until no longer pink; drain. Add taco seasoning and mix well. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until heated through, stirring occasionally.
1 cup: 370 calories, 14g fat (5g saturated fat), 70mg cholesterol, 1369mg sodium, 35g carbohydrate (7g sugars, 7g fiber), 27g protein.
2 lbs chicken breast
2 tsp cumin
1 tsp garlic powder
1 tsp onion powder
Salt and pepper
14 oz. canned pinto beans, drained and rinsed
14 oz. canned white beans, drained and rinsed
14 oz. canned corn, drained and rinsed
16 oz green salsa
4 cups fat-free chicken broth
Slow Cooker: Add everything to the slow cooker and stir. Cook on low for 4 hours or until chicken is cooked through. Remove the chicken and either shred or chop. Return to the soup and serve with all your favorite chili toppings.
Instant Pot: Add everything to the Instant Pot. If you reach the max fill line, you can add more broth after it finishes cooking. Set to manual for 8 minutes. Let the Instant Pot naturally release. Remove the chicken and shred or chop. Add back to the chili and serve,
Stovetop: Add everything to a large soup pot or Dutch oven. Bring to a simmer and let cook for 25-30 minutes. Once the chicken is cooked through, remove and shred or chop. Add back to the chili and serve.
Serving Size: 1.25 cups
Amount Per Serving
Calories from Fat 103
% Daily Value *
Total Fat 12g
Saturated Fat 3g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Total Carbohydrate 33g
Dietary Fiber 4g
1 tablespoon canola oil
3 Anaheim peppers, diced
1 medium onion, diced
1 teaspoon ground cumin
1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces
4 cups reduced-sodium chicken broth
1 14-ounce can diced tomatoes with green chilies
2 tablespoons lime juice
½ cup shredded sharp Cheddar cheese
¼ cup chopped fresh cilantro
Heat oil in a large saucepan over medium heat.
Add peppers and onion and cook, stirring, until the onion begins to soften, 3 to 5 minutes.
Add cumin and cook, stirring, for 1 minute.
Add chicken, broth, tomatoes and their juice. Bring to a boil, reduce heat and simmer until the chicken is cooked through, 12 to 15 minutes.
Remove from the heat and stir in lime juice.
Serve each portion topped with some of the baked tortilla strips, Cheddar and cilantro.
1 pound lean ground beef (90% lean)
1 large green pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 cans (14-1/2 ounces each) diced tomatoes, undrained
2 cans (14-1/2 ounces each) reduced-sodium beef broth
1 can (8 ounces) tomato sauce
1 cup frozen corn
1/4 cup tomato paste
2 teaspoons Italian seasoning
1/4 teaspoon pepper
2-1/2 cups uncooked spiral pasta
1/2 cup shredded Parmesan cheese
In a large saucepan, cook beef, green pepper and onion over medium heat 6-8 minutes or until meat is no longer pink, breaking up beef into crumbles. Add garlic; cook 1 minute longer. Drain.
Stir in tomatoes, broth, tomato sauce, corn, tomato paste, Italian seasoning and pepper. Bring to a boil. Stir in pasta. Return to a boil. Reduce heat; simmer, covered, 10-12 minutes or until pasta is tender. Sprinkle with cheese.
1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water or chicken broth
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts.
Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.
1/2 cup chopped onion
1/2 cup sliced celery
2 tablespoons butter
1 cup chicken broth
1/2 teaspoon baking soda
2 tablespoons cornstarch
2 tablespoons water
3/4 cup sauerkraut, rinsed and drained
2 cups half-and-half cream
2 cups chopped cooked corned beef
1 cup shredded Swiss cheese
Salt and pepper to taste
Rye croutons, optional
In a large saucepan, saute onion and celery in butter until tender. Add broth and baking soda. Combine cornstarch and water until smooth; gradually add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
Reduce heat. Add sauerkraut, cream and corned beef; simmer and stir for 15 minutes. Add cheese; heat until melted. Add salt and pepper. Garnish with croutons if desired.
Yield: about 6 servings.
1 (15-ounce) can low-sodium canellini beans, drained and rinsed
1 tablespoon olive oil
1/2 large onion, diced (about 1 cup)
2 carrots, diced (about 1/2 cup)
2 stalks celery, diced, (about 1/2 cup)
1 small zucchini, diced (about 1 1/2 cups)
1 clove garlic, minced
1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
32 ounces low-sodium chicken broth or vegetable broth
1 (14.5-ounce) can no salt added diced tomatoes
2 cups chopped baby spinach leaves
1/3 cup freshly grated Parmesan, optional
In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.
Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.
Serve topped with Parmesan, if desired.
1 1/2 lbs boneless skinless chicken breasts*
1 Tbsp olive oil
1 cup chopped green onions (including whites, mince the whites)
2 jalapeños, seeded and minced (leave seeds if you want soup spicy, omit if you don’t like heat)
2 cloves garlic, minced
4 (14.5 oz) cans low-sodium chicken broth
2 Roma tomatoes, seeded and diced
1/2 tsp ground cumin
Salt and freshly ground black pepper
1/3 cup chopped cilantro
3 Tbsp fresh lime juice
3 medium avocados, peeled, cored and diced
Tortilla chips, Monterey jack cheese, sour cream for serving (optional)
In a large pot heat 1 Tbsp olive oil over medium heat. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing.
Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts. Bring mixture to a boil over medium-high heat. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 – 15 minutes (cook time will vary based on thickness of chicken breasts).
Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup. Stir in cilantro and lime juice. Add avocados to soup just before serving (if you don’t plan on serving the soup right away, I would recommend adding the avocados to each bowl individually, about 1/2 an avocado per serving). Serve with tortilla chips, cheese and sour cream if desired.
*For thicker chicken breasts, cut breasts in half through the length (thickness) of the breasts, they will cook faster and more evenly.