*VEGETABLE SOUP*

Combine in a big pot:

1 bottle spicy V8 juice
1 big can diced tomatoes and juice
1 large can or box of low sodium beef broth
frozen green beans
frozen sliced carrots
frozen sliced okra
(you could add other non-starchy veggies like squash, zucchini, or chopped greens)
Spike, or other salt-free seasoning, to taste
couple dashes lite salt
couple dashes tabasco sauce

Bring to a boil, then simmer for about 20 minutes or until the veggies are cooked to your liking. This is even better the next day, after the flavors have had a chance to blend.

exchanges-1 1/2 cups of soup (1 serving) equals 3 vegetables

*ORIENTAL SOUP*

exchanges per serving-1 Protein, 4 Vegetable

1/4 med cucumber
2 packets Herbox very low sodium chicken bouillon
1 T low sodium soy sauce
1/8 t ground ginger
Dash of white pepper
5 or 7 ozs fish fillet (according to plan) cut into 1/4 inch slices (YUCK
1 C fresh spinach, torn into bite-size pieces
5 green onions with tops, sliced

Cut cucumber (lengthwise) into 4 quarters; remove seeds. Cut into slices; set aside.

Make Herbox according to package directions.

Add soy sauce, ginger, pepper bring to a boil.

Add cucumber, fish, mushrooms, and onions bring back to boil, reduce heat.

Simmer uncovered until fish flakes easily.

Stir in spinach until wilted.

Serve immediately. Makes 1 serving.

Recipe Name: Southwest Soup

Ingredients:
2 (14 oz.) cans fat free reduced sodium chicken broth
1(14 1/2 oz.) can RotelŽ tomatoes
1 1/2 cup frozen corn
1 (15 oz.) can black beans
1 1/2 cup fresh yellow squash, diced
1 1/2 cup fresh zucchini, diced
1 cup frozen okra
1 (16 oz.) can turkey chili such as WolfeŽ brand


Preparation:
Place all ingredients into large pot to simmer all at the same time. When warm, enjoy! I heat mine for about an hour to fully cook the squash and zucchini.


Makes: 6 servings

Serving size: about 1 1/2 cups

LA Exchange: 1/2 Protein, 1 Vegetable, 1 Starch

Baked Potato Soup

Ingredients:

4 large baking potatoes (about 2-3/4 pounds)
1/2 cup light butter or margarine
1/2 cup all-purpose flour
3/4 tsp Morton Lite Salt
1/4 tsp white pepper
6 cups 1% milk
1 cup (8 oz) light sour cream
1/4 cup thinly sliced green onions
6 slices extra lean turkey bacon, cooked and crumbled, such as Jennie-O®
1 cup (4 oz) shredded reduced-fat cheddar cheese
1 tbsp very low-sodium chicken bouillon granules

Preparation:

Bake potatoes at 350 degrees for 65-75 minutes or until tender; cool completely. Peel and cube potatoes.
In a large saucepan, melt butter; stir in flour, salt and pepper until smooth. Gradually add milk (I add chicken base here). Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; whisk in sour cream.
Add potatoes and green onions. Garnish with bacon and cheese.


Makes: 12 servings
Serving size: about 1 cup
LA Exchange: 1 Starch, 1 Fat, 1 Dairy, 1 Condiment