Metabolic Research Center - Anyone have any yummy soup/stew recipes?

10-21-2010, 03:25 PM
Just wondering if any of you have any good tasting soup or stew recipes. These always fill me up and seem appropriate as the weather is getting cooler. I would appreciate any help or sugggestions with any recipes.


10-21-2010, 04:54 PM
Here are a few on the recipe thread:

Cheeseburger Soup – from MANDA2831
16oz. ground lean turkey breast
6 oz. green onions - chopped
10oz. celery - chopped
1 1/3 tsp. dried basil
1 1/3 tsp. dried parsley
4 cups hot water
4 envelopes MRC Cream of Chicken and Veggies Supplement
6 oz. Cheddar Cheese - cubed

In a stock pot, combine water with the Cream of Chicken Supplement. Bring to a boil and add veggies. Let simmer until celery is cooked. While that is cooking, brown the turkey and add to stock pot. Stir in basil and parsley (I didn't add either of these because I didn't have them). Bring to a boil, simmer about 5 minutes. Stir in cheese. Heat through until melted but don't bring it to a boil.

Servings: 4
Meal: Lunch
Beginning: Day 11
Replaces: 6oz. Protein, 1 creamy supplement, 2oz. cooked veggies

Cheeseburger Soup II

16 oz. Extra Lean Ground Beef 96/4
1 cup zucchini, cut into small cubes
1 tsp. olive oil
1 tsp. dried onion flakes
½ package taco seasoning mix
3 cups water
1 can low sodium beef stock
1 envelope chicken bullion soup HNS
1 envelope Beef and Vegetable soup HNS
6 oz. shredded cheddar cheese

In a stockpot, combine water, beef stock, taco seasoning mix, and onion flakes, and both supplements. Bring to a boil. In a separate pan, sauté zucchini in the olive oil 5 minutes or until it takes on some color. Add to liquid in stockpot. Brown the ground beef, rinse under water when browned, and add to stockpot. Bring to a boil and simmer for 10 minutes. Stir in cheese and heat through.

Pepper Chicken Mushroom Soup
4 oz chicken
4 oz (combined) mushrooms, broccoli, and celery
1 pkg chicken bouillon supplement
8 oz water
pepper, thyme, and basil
Sprinkle chicken with seasonings and nuke for 10 minutes. Combine bouillon, water and veggies in pan and bring to boil. Reduce heat and simmer. Add chicken. Simmer 20-30 minutes until veggies are tender. Enjoy!

Broccoli Cheese Chicken Soup
One package of cream of chicken soup HNS
1 serving of cooked, cubed chicken (4 or 6oz depending on your plan)
1 serving (8oz) of broccoli, cooked (steamed) - the recipe called for 8oz, but 4oz is ok too if that what you want to do since its cooked
Shredded Cheese - optional

Mix the soup to the package specifications, add in the chicken and broccoli and cheese (microwave it if needed - I use left overs for this soup alot of the time). Eat up. This is one of my favorite go-to easy meals. Technically if it's lunch, add fruit... it it's dinner, take out the cheese and add bread.

Poultry Cauliflower Soup
I came up with this after looking at all the other soups in the cookbook.
16 oz bag of cauliflower
12 oz cooked chicken or turkey breast meat
2 packets chicken bouillon HNS

Hands-on time: 15 minutes
Time-to-table: 25 minutes
Serves 1
• 1 cup chicken broth (Use MRC broth)
• 1 teaspoon olive oil
• 2 green onions, chopped (when making cauliflower soup, use only the white bulb part of the onion)
• ½ of a dried bay leaf
• 1/4 head cauliflower OR 1/4 pound of broccoli crowns and stems, chopped into small pieces (or frozen cauliflower or broccoli)
• Sea Salt and pepper to taste
Heat broth to a boil in microwave.
Meanwhile, heat a large pot on medium high. Heat olive oil, then add the onion and bay leaves, stirring to coat. Cook until onions begin to soften, stirring often.
Add cauliflower or broccoli, stirring to coat with oil and onion flavor. Let cook, turning occasionally for 1 - 2 minutes. Stir in hot broth. Cover and cook for 5 – 10 minutes or until the vegetables are fully cooked. Remove the bay leaf.
Transfer a third of the hot mixture to a food processor or blender. Puree until smooth while continuing to cook the rest. Repeat with another third, then the final third.
Season to taste and serve

Judy's Famous Chili 12 oz cooked ground buffalo or turkey (you can use lean beef if you can still have it - make sure not more than 2xs)
10 oz cooked veggies (green onion, mushrooms and green peppers sauteed)
3 pkg. of Creamy Tomato HNS mixed with 26 oz water (may use more if needed later)
1 1/2 tsp. Menudo Mix spice (found in walmart in clear packs by the mexican food)
1/2 tsp. chili powder
1/4 tsp. pepper
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 c. fresh chopped parsley
1/4 tsp. dried pepper flake (optional)
3 Tbls. low sodium taco seasoning mix

Cook veggies and meat separate to weigh out ounces
Add soup, water, spices, veggies and meat.
Simmer on low for 40-45 min.
Chill in fridge all day or overnight (best second day)

Note: makes 3 servings.
Reheat and add 2 oz. fresh chopped tomatoes, 2 tsp. Roberto's fresh salsa and sprinkle of cheddar cheese.
Add 1/4 cup black beans before serving. Adding now will make sure that you get the right amount in each bowl.

Counts as bread, protein, creamy HNS, veggies and one time of mixing cheese with meat for the week.

Quick Mock Chicken Noodle Soup:
16 oz cooked chicken
4 packageschicke bouillon supplement
10oz of cooked & stripped spaghetti squash
2 oz celery
2 oz green onions
2 0z green peppers

Mix all together in crock pot & "stew" all day on Med heat, Makes 4 servings & replaces protein & veggies

Chicken Tortilla Soup
16oz or 24 oz of diced chicken, depending on menu plans
*1 cup black beans (or bean of choice per menu plan)
Veggies: 1 can green chilies, 3 green onions, 1 green pepper, 1 zucchini
2 packets of Cream of Chicken Veggie protein supplement
2 packets of Cream of Tomato protein supplement
1 packet Chicken Bouillon protein supplement
16-24oz water, depending on desired consistency
Spices to taste: ½ tsp oregano, chili powder, cumin, cayenne pepper, Tabasco sauce

Sauté chicken in Pam until browned. Put supplements with water into stock pot. Add chicken, beans, and veggies. Simmer for 20-30 minutes.
This equals 4 servings of dinner protein, 1 creamy, ¼ clear, and 1 starch. *May omit the beans for lunch serving. If omitting beans for dinner, make the tortilla chips and dip into soup.

Cheesy Cauliflower and Mushroom Soup
1 pack of MRC cream of chicken soup or 1 pack of MRC chicken bouillon
1 cup water
½ tsp Mrs. Dash
½ tsp onion powder
2 oz cooked cauliflower
2 oz sautéed mushrooms and green onions
2 oz sharpe cheddar cheese

Puree packet of soup, water and cauliflower in blender. Sautée mushrooms and green onions in the butter spray. Mix the mushrooms, green onions and cheese in the soup.

Counts as 1 creamy (or 1 clear), 1 protein and 1 veggie

10-21-2010, 05:45 PM

Hey, and don't forget this site for more recipes.


10-21-2010, 10:21 PM
Thanks Joy for those great recipes. I can't wait to start making soup!!!

10-21-2010, 10:42 PM
Those are great, Joy. Thank you. I love soups!