LA Weight Loss - Soup Season....

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10-03-2007, 12:36 PM
Its Begining To Get Cold Here Possible Chance Of Snow Tonight ...i Love To Make Soup So I Was Wondering If Anyone Has Any Good Soup Recipes That Are On Plan??

10-03-2007, 01:08 PM
Oh yeah...

LAWL's New England Clam Chowder is REALLY good...

1/4 cup of lite margerine (or Smart Balance)
1 1/2 onions, chopped
3/4 cup of all-purpose flour
1 quart of chopped clams (with liquid)
48 oz. Clam juice
1 pound of boiling potatoes, peeled and cubed
1 cup of skim milk
2 cups of evaporated skim milk
lite salt/salt alternative and pepper to taste
1/2 tsp chopped fresh dill

Melt margarine in a large sauce pan or pot over a medium flame. Add onions and saute until soft and translucent. Add flour, sirrring constantly, for 4-5 minutes until lightly brown. Remove from heat and cool until room temperature. (at this point, the flour will look like pellets. You're not making a roux.)

In a separate saucepan, add clams with liquid and clam juice. Bring to a boil, reduce heat and simmer for 15-20 minutes.

In another pot, cover potatoes with cold water by one inch. Bring to a boil and cook until fork tender, about 15 minutes.

Slowly whisk in warmed clam-broth mixture into flour, siring constnatly. Bring up to a boil, stirring occasionally. Reduce heat, add potatoes, skim milk, evaporated skim milk, salt, pepper and dill. simmer 5-10 minutes until heated through.

This won't be an extremely thick soup like you might be used to, but it is extremely good. You can thicken it a bit by smushing (technical term :lol:) the potatoes a bit during the final simmer process.

Serving size: 1 1/2 cup
Count this as:
1 protein
1 starch
1 dairy

For best flavor, let the soup stand a while to let the ingredients mingle before serving.. Reheat if needed.. .

I served this soup at an office "soup sale" last year and no one knew the difference between this and traditional clam chowder...

10-03-2007, 05:43 PM
Easy White Chicken Chili

1 lb boneless skinless chicken breast, cooked & cubed
32 oz. can low-sodium, low-fat chicken broth
1 24 oz jar Northern Beans, rinsed & drained
1 12 oz. jar chunky salsa
8 oz shredded reduced-fat cheese


Mix chicken, chicken broth, beans, and salsa together and let heat through.
Just before serving, stir in cheese until melted.

Makes: 8 servings
Serving size: about 1 1/2 cups
LA Exchange: 1 Protein, 1/2 Dairy, 1 Condiment

Taco Soup

1 lb lean ground beef
1 cup chopped onion
2 (16 oz) cans ranch style beans, low-sodium as possible, rinsed & drained
1 (16 oz) can corn, no salt added
1 (14 oz) cans no salt added Ro-Tel diced tomatoes
Taco Seasoning:
1 tbsp chili powder
1 tsp cumin
1 tsp paprika
1 tsp garlic powder
Ranch Seasoning:
tsp garlic powder
1 tsp onion powder
1 tbsp dried parsley
1 tsp dried dill
tsp Morton Lite Salt
tsp pepper
8 oz Light Velveeta cheese, cubed


Brown meat with onion in a sauce pan. Drain any excess fat.
Mix in all other ingredients. Simmer, stirring occasionally.

Makes: 8 servings
Serving size: about 1 cups
LA Exchange: 1 Protein, 1 Vegetable, 1 Starch

Taco Soup-another version

2 lbs lean ground beef, at least 90 to 95% lean
1 small chopped onion
2 tbsp chili powder
1 tsp ground cumin
2 low-sodium beef bouillon cubes
2 garlic cloves, chopped
1 (4 oz.) can chopped green chilies
2 (15 oz) cans ranch style beans
1 small can Ro-Tel tomatoes, lower-sodium
1 (15oz.) can whole kernel corn, no added salt
1 (14 3/4 oz.) can cream corn, no added salt
2 (14 1/2 oz.) cans diced tomatoes, no added salt
1 (1oz.) pkg dry Ranch dressing mix
2 cups water


In a large soup pot, brown meat until no pink remains; add remaining ingredients and bring to a boil.
Reduce heat and simmer for 45-60 minutes. If you want soup with more liquid, add another bouillon cube and a cup of water.

Makes: 12 servings
Serving size: about 1 1/2 cups
LA Exchange: 1 Protein, 1 Vegetable, 1 Starch, 1 Condiment

10-04-2007, 08:41 PM
I just added a recipe to the recipe thread. It is for Roasted Vegetable Soup. The origin of the recipe is Dr. Andrew Weil. I made some additions and I have noted my additions. It is excellent.

This week, I also made the Vegetarian Chili from the LAWL cookbook and it is delicious. I will add this recipe to the recipe thread when I have a chance. Watch for it if you are interested.

week 39
LAWL franchise center
Plan 2 with lites
total lost 48 lbs.

10-04-2007, 10:03 PM
Here is the Vegetarian Chili recipe from the LAWL cookbook - very delicious
I am repeating it here. It is already in recipe section under Main dishes. If ever want to easily find it in the recipe threads, just use the search tool.

I also discovered a handy way to search for LAWL recipes from 3 FC. I googled "vegetarian chili LAWL" and up came a listing of over 200 recipes from the site which were numbered and you can easily click on the one that you want.

Vegetarian Chili (From Cookbook)


1 large onion, finely chopped
1 green pepper, seeded and finely chopped
6 cups canned low-sodium stewed tomatoes
2 cups canned pinto beans, drained and rinsed
2 cups canned kidney beans, drained and
1/8 tsp ground cloves
Dash of allspice
2 Tbsp chili powder
1 Tbsp cumin

Preparation Instructions:
Sauté onion and green pepper in a
Dutch oven coated with nonfat cooking
spray. Add the remaining ingredients and
simmer until flavors are blended, about 20
to 30 minutes. Serve immediately.

Makes 10 servings

Serving Size:
1 cup

Counts As:
1/2 Protein
2 Vegetables


week 39
LAWL franchise center
Plan 2 with lites
total lost 48 lbs.