Recipes - Great soups for the calorie counter!

01-28-2008, 06:34 PM
I am searching down EASY soup recipes that are awesome as well as low in calories for those of you that count them.

:stir: #1
Butternut Squash & carrot soup:

1 medium sized butternut squash
1 tablespoon extra virgin olive oil
1 small onion
2 cloves garlic, minced
3/4 cup chopped carrots
4 cups low-sodium chicken broth
1/2 teaspoon marjoram, dried
1/4 teaspoon cayenne pepper
1/8 teaspoon white pepper
1/4 teaspoon crushed black pepper
1/2 cup low fat milk
Sea salt

1.Preheat oven to 375 degrees.

2. Cut squash in half lengthwise. Place face down on baking sheet. Roast in preheated oven for 45 minutes.

3. While squash is roasting, heat olive oil in large saucepan. Saute' onion, garlic and carrots until onion is soft.

4. Peel skin from slightly cooled squash and add to saucepan. Pour in chicken broth. Bring to a rolling boil and cook for about 10-15 min.

5. Remove pan from heat and cool slightly. Puree in blender in batches. Return to pan and add milk. Add sea salt to taste. Heat through. Do NOT boil.

Servings: 6
Calories per serving: 128

You can find the other nutrition info(for all 6 servings) on my FitDay for Jan 28th.

01-28-2008, 07:36 PM
:stir: #2
Slow Cooker Taco Soup

1 pound ground turkey
1 onion, chopped
2 (15 ounce) can kidney beans with liquid
1 (15 ounce) can whole kernel corn, with liquid
1 (8 ounce) can tomato sauce
2 cups water
2 (14.5 ounce) cans peeled and diced tomatoes with green chiles
1 (1.25 ounce) package taco seasoning mix (30% less sodium)

1. In a medium skillet, cook the ground beef until browned over medium heat. Drain, and set aside.

2. Place the ground beef, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours.

Servings: 8
Calories per serving: 207

You can find the other nutrition info(for all 8 servings) on my FitDay for Jan 27th.

01-29-2008, 03:10 PM
:stir: #3

Minestrone Soup

2 tablespoons olive oil
3 cloves garlic, chopped
2 small onions, chopped
1 cups chopped celery
5 carrots, sliced
2 cups low sodium chicken broth
2 cups water
4 cups tomato sauce
1/2 cup red wine (optional)
1 cup canned kidney beans, drained
8 oz frozen green beans
10 oz frozen chopped spinach, thawed and drained
3 zucchinis, quartered and sliced
1 teaspoon dried oregano
2 teaspoons dried basil
salt and pepper to taste
1/2 cup multi grain elbow (or similar) pasta
2 tablespoons grated Parmesan cheese for topping

1. In a large stock pot, over medium-low heat, heat olive oil and saute onion and saute for 4 to 5 minutes. Add garlic for 2 to 3 minutes. Add celery and carrots, saute for 1 to 2 minutes.

2. Add chicken broth, tomato sauce and green beans, bring to boil, stirring frequently. If desired add red wine at this point. Reduce heat to low and add kidney beans, spinach leaves, zucchini, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better.

3. Fill a medium saucepan with water and bring to a boil. Add pasta and cook until tender. Drain water and set aside.

4. Once pasta is cooked and soup is heated through place 2 tablespoons cooked pasta into individual serving bowls. Ladle soup on top of pasta and sprinkle Parmesan cheese on top.

Servings: 8
Calories per serving: 197

You can find the other nutrition info(for all 8 servings) on my FitDay for Jan 29th.