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Old 10-03-2007, 11:36 AM   #1
momof3boys1girl's Avatar
Join Date: Jan 2006
Location: Oregon
Posts: 85

Default Soup Season....

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??


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Old 10-03-2007, 12:08 PM   #2
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Join Date: Dec 2006
Location: New Mexico
Posts: 2,200


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 ) 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...
The hardest part of life is to live while you're alive. - Great Big Sea - "Here and Now"

LAWL Goal - 105 lbs. (300-195) - OWNED!!

Last edited by Dan2112; 10-03-2007 at 12:09 PM.
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Old 10-03-2007, 04:43 PM   #3
Joni - Atlanta, GA
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Join Date: Jun 2006
Location: Woodstock, GA
Posts: 2,053

Height: 5'3"

Default From Deb's LAWL Cookbook

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
5'3" ... 54 years young
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Old 10-04-2007, 07:41 PM   #4
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Join Date: Feb 2007
Posts: 563

Height: 5'2"


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.
Thinner is better...........

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Old 10-04-2007, 09:03 PM   #5
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Posts: 563

Height: 5'2"


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.
Thinner is better...........

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