Soups+&+Salads

**Slow Cooker Lentil Soup **
=soups= Servings: 8 Preparation Time: 12 min Cooking Time: 480 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 4
 * **//POINTS//**® Value: 4
 * So comforting on cold winter days. Lean Canadian bacon gives a hint of smokiness but we give vegetarian tips below, too. ||

Ingredients

 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 2 medium carrot(s), peeled, cut into large chunks ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 2 medium celery, ribs, cut into large chunks ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 medium onion(s), cut into large chunks ||
 * || 2 medium garlic clove(s), minced ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 2 cup(s) dry lentils, picked over ||
 * || 3 piece(s) bay leaf ||
 * || 1/2 tsp dried thyme, crushed ||
 * || 1/2 tsp table salt, or to taste ||
 * || 1/4 tsp black pepper, or to taste ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 8 cup(s) canned chicken broth ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 4 oz Canadian-style bacon, diced (4 or 5 slices) ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 4 oz Canadian-style bacon, diced (4 or 5 slices) ||

Instructions

 * Place ingredients in a 4- to 5-quart slow cooker in the following order: carrots, celery, onion, garlic, lentils, bay leaves, thyme, salt, pepper and broth. Cover slow cooker; cook on low setting for 6 hours. Uncover, stir in bacon and heat for 30 minutes more; remove bay leaves. Yields about 1 1/2 cups per serving.

More From //Cooking Light//

 * Get a FREE PREVIEW ISSUE!
 * [|Cooking with Quinoa: 15 Recipes]
 * [|101 Healthy Soup Recipes]
 * [|Top-Rated Butternut Squash Recipes]
 * [|32 Best Chili Recipes]
 * [|Search Cooking Light Recipes]

Nutritional Information
[|Search for Recipes by Nutrition Data] $  5 ingredients on sale for ZIP 23456
 * Amount per serving **
 * Calories: 172
 * Calories from fat: 28%
 * Fat: 5.4g
 * <span style="background-color: rgba(255,255,255,0);">Saturated fat: 3.2g
 * <span style="background-color: rgba(255,255,255,0);">Monounsaturated fat: 0.6g
 * <span style="background-color: rgba(255,255,255,0);">Polyunsaturated fat: 0.2g
 * <span style="background-color: rgba(255,255,255,0);">Protein: 8.1g
 * <span style="background-color: rgba(255,255,255,0);">Carbohydrate: 22.9g
 * <span style="background-color: rgba(255,255,255,0);">Fiber: 1.6g
 * <span style="background-color: rgba(255,255,255,0);">Cholesterol: 16mg
 * <span style="background-color: rgba(255,255,255,0);">Iron: 1.1mg
 * <span style="background-color: rgba(255,255,255,0);">Sodium: 371mg
 * <span style="background-color: rgba(255,255,255,0);">Calcium: 165mg

<span style="background-color: rgba(255,255,255,0);">Ingredients

 * <span style="background-color: rgba(255,255,255,0); text-decoration: none; vertical-align: top;">Print
 * <span class="st_email_custom" style="background-color: rgba(255,255,255,0);"> [|Email]
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 * <span style="background-color: rgba(255,255,255,0); text-decoration: none; vertical-align: top;">[|Save Recipe]
 * <span style="background-color: rgba(255,255,255,0); text-decoration: none; vertical-align: top;">[|Add to Menu]
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 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">10 ounce sourdough bread, cut into 1-inch cubes
 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Cooking spray
 * <span style="background-color: rgba(255,255,255,0);">2 cups chopped onion (about 2 medium) <span class="dollar" style="background-color: rgba(255,255,255,0);">$
 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">2 garlic cloves, minced
 * <span style="background-color: rgba(255,255,255,0);">1 (12-ounce) bottle beer <span class="dollar" style="background-color: rgba(255,255,255,0);">$
 * <span style="background-color: rgba(255,255,255,0);">4 cups fat-free, less-sodium chicken broth, divided <span class="dollar" style="background-color: rgba(255,255,255,0);">$
 * <span style="background-color: rgba(255,255,255,0);">1/2 cup all-purpose flour (about 2 1/4 ounces) <span class="dollar" style="background-color: rgba(255,255,255,0);">$
 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">2 cups 2% reduced-fat milk, divided
 * <span style="background-color: rgba(255,255,255,0);">1 1/4 cups (5 ounces) shredded extrasharp cheddar cheese <span class="dollar" style="background-color: rgba(255,255,255,0);">$
 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">1/4 teaspoon freshly ground black pepper
 * <span style="background-color: rgba(255,255,255,0); vertical-align: top;">1/4 cup finely chopped fresh chives

<span style="background-color: rgba(255,255,255,0);">Preparation
<span style="background-color: rgba(255,255,255,0);">Julianna Grimes Bottcher, [|//Cooking Light//]
 * 1) <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Preheat oven to 450°.
 * 2) <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Arrange bread cubes in a single layer on a jelly-roll pan; coat bread cubes with cooking spray. Bake at 450° for 10 minutes or until toasted. Set aside.
 * 3) <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes. Add garlic; sauté 1 minute. Stir in beer; bring to a boil. Reduce heat; simmer 20 minutes or until onion is very tender.
 * 4) <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Place beer mixture and 1 cup broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed mixture to pan. Stir in remaining 3 cups broth; bring to a boil. Reduce heat, and simmer 10 minutes.
 * 5) <span style="background-color: rgba(255,255,255,0); vertical-align: top;">Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1 cup milk, stirring with a whisk until smooth. Add flour mixture and remaining 1 cup milk to pan; cook 12 minutes or until slightly thickened. Remove pan from heat. Gradually add cheese, stirring until smooth. Stir in pepper. Serve with bread cubes and chives.

<span style="background-color: rgba(255,255,255,0);">NOVEMBER 200 7 [|INSTRUCTIONS]
 * **Hearty Turkey Chili**
 * //POINTS//**: 4

1 spray(s) cooking spray 1 tsp canola oil 1 large onion(s), chopped 2 medium garlic clove(s), minced 2 medium carrot(s), thinly sliced into rounds 1 pound(s) lean ground turkey 2 Tbsp chili powder 1 Tbsp paprika 1 1/2 tsp red pepper flakes 1 tsp ground cumin 2 medium tomato(es), chopped 1 cup(s) canned tomato sauce 1 cup(s) canned chicken broth 1 1/2 Tbsp apple cider vinegar 1 1/2 cup(s) cooked kidney beans, rinsed and drained 1 medium green pepper(s), chopped 1/2 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1/4 cup(s) scallion(s), chopped

|| ||

**<span class="recipe_title">Asian-Flavored Quinoa Salad **
=side dishes= Servings: 4 Preparation Time: 20 min Cooking Time: 16 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 4
 * **//POINTS//**® Value: 4
 * Quinoa is a good source of protein and makes a wonderful substitute for rice in salads. Buy the prerinsed variety to save time.* ||

Ingredients

 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 1/2 cup(s) canned chicken broth, or water ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 3/4 cup(s) uncooked quinoa, * ||
 * || 1 Tbsp rice wine vinegar ||
 * || 2 Tbsp orange marmalade ||
 * || 2 tsp dark sesame oil ||
 * || 1 Tbsp ginger root, fresh, minced ||
 * || 1 tsp kosher salt ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 cup(s) sugar snap peas, trimmed and halved ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 cup(s) shredded carrots ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 cup(s) shredded red cabbage ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 1 small sweet red pepper(s), thinly sliced ||
 * || 3 Tbsp cilantro, fresh, chopped ||
 * [[image:http://www.weightwatchers.com/images/1033/css/icons/icon_filling_food.gif width="14" height="14"]] || 2 Tbsp scallion(s), thinly sliced ||
 * || 1 Tbsp sesame seeds, toasted ||
 * || 1 Tbsp sesame seeds, toasted ||

Instructions

 * In a small saucepan, combine broth and quinoa; bring to a boil over high heat. Reduce heat to low; cover and simmer for 10 minutes.
 * Meanwhile, to make dressing, in a small bowl, whisk together vinegar, marmalade, oil, ginger and salt; set aside.
 * After quinoa has cooked for 10 minutes, toss in snap peas to partially steam them; cover and simmer until most of liquid has been absorbed, about 5 to 6 minutes.
 * Remove pan from heat and stir in carrots, cabbage, peppers and dressing; mix to thoroughly combine. Garnish with cilantro, scallions and sesame seeds. Serve warm, room temperature or chilled. Yields about 1 heaping cup per serving.

Taco Soup
Points®Plus Value: 4 Serving Size: 1 cup

1/2 pound lean ground beef, groud turkey or chicken breast-cooked 1 can black beans 1 can ranch style beans 2 can rotel or diced tomatoes 1 onion chopped and sauteed 1 can corn 1 package low sodium taco seasoning 1 package hidden valley ranch dry dessing 2 cups water

After meat & onions are cooked, add all ingredients to large pot and cook over medium low for 30-45 minutes.

White Chicken Chili
POINTS® Value: 2 Servings: 16- 1 cup CORE

Ingredients 4 medium onions, chopped 4 garlic cloves, minced 2 tsp ground cumin 1- 15oz. can garbanzo beans, (undrained) 1 - 15 oz. can white beans, (undrained) 4 cups white corn 4- 4 oz. cans green chili peppers 4 cubes chicken bouillon 1 1/2 cups water 1 lb raw boneless, skinless chicken breast, cubed Instructions Toss all in a crock pot, cook on high 2 hours.

//(The Big Book of Soups & Stews; Vollstedt)// CORE (Sorry, I don't know the points. Looks like it should only be for the beef)
 * HAMBURGER-BARLEY SOUP**

1 tsp. vegetable oil 1 pound lean ground beef (or soy crumbles) 1 lg. yellow onion, chopped 1 clove garlic, minced 2 stalks celery, chopped 2 carrots, chopped 1 can whole tomatoes, coarsely chopped with juice 1/2 cup pearl barley, thoroughly rinsed 4 cups beef stock or broth 1 cup water 1/4 tsp. dried thyme 1/4 tsp. dried marjoram (any combination of green herbs should work!) 1 bay leaf 1 tsp. salt freshly ground black pepper to taste

In a Dutch oven over medium heat, warm oil. Add meat, onion, garlic, celery and carrots and cook, breaking up meat with a spoon until no longer pink, about five minutes. Add remaining ingredients and bring to a boil. Reduce heat to medium-low and cook, covered, until vegetables and barley are tender, about one hour. Discard bay leaf.

Serves 6. Also suggested to make ahead and let flavors develop.


 * Vegetarian Chili**

Servings: 4 Points/Serving: 6 CORE

The servings are very large. I thought the amount of cheese added was a little bit too much.

__Ingredients__ 28 oz tomatoes, undrained 16 oz jar Great Value Thick 'N Chunky Salsa 15 oz black beans, rinsed, drained 10 oz package frozen whole kernel corn 1 cup halved zucchini slices 1 teaspoon chili powder 8 oz package Fat Free Mild Cheddar Cheese

__Directions__ 1. Mix tomatoes, salsa, beans, corn, zucchini and chili powder in saucepan. Bring to boil on medium-high heat. 2. Reduce heat to low; simmer 10 minutes. 3. Sprinkle 2 tablespoons cheese onto bottom of each serving bowl; top with chili. Sprinkle each with additional 2 tablespoons cheese.


 * Paris’ Old World Minestrone Soup**

3 tbsp chopped garlic 1 cup chopped onion ¾ diced celery 2 cups non-fat chicken broth 1 12-oz can Spicy V-8 1 ½ cups shredded carrots 1 14.5-oz can Hunt’s Diced Tomatoes w/ Onion, Basil & Oregano ½ cup frozen baby peas 1 cup Great Northern beans, rinsed and drained 1 ½ tsp Italian Seasoning ½ tsp red pepper flakes 1/3 cup Ditalini or any small pasta 1 ½ cups finely shredded fresh spinach

In a large French oven misted with olive oil, sauté onion, celery and garlic over medium heat until fragrant, about 5 minutes. Add in the chicken broth and V-8. Then add the carrots and tomatoes. Cook for about 10 minutes. Then add the peas and beans to the pot and season with the Italian seasoning and red pepper flakes. Allow to cook another 10 minutes at a simmer over medium-low heat. Add in the Ditalini and cook for another 7 minutes – may need to add up to ½ cup water if soup is looking thick. Finally, add the fresh spinach in and allow to cook 3-4 minutes. Take pot off of the stove and allow to cool 5 minutes if serving immediately or at least 30 minutes if storing in individual cups in the freezer.

Serves 6-7 full cups @ 1 point per serving (This could be CORE if you use Whole Wheat Pasta)

** Crockpot Hot Texas Chili Soup (3 Points) CORE** **12 ounces red kidney beans -- cooked and drained** **6 ounces ground turkey -- cooked** **3 cups canned stewed tomatoes -- low-sodium** **2 cups tomato sauce** **1 1/2 cups chopped onions** **1 cup canned green chilies, rinsed -- drained and chopped** **1 tablespoon + 2 teaspoons chili powder** **1 1/2 teaspoons ground cumin** **1 teaspoon paprika** **1 teaspoon dried oregano** **1/4 teaspoon hot pepper sauce** **In 3-quart slow-cooker, combine all ingredients and 2 cups water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.** **Each serving: (1 1/4 cups) provides: 2 Proteins; 3 Vegetables. Per serving: 230 Calories, 15g. Protein; 5g. Fat; 35g. Carbohydrate; 104mg. Calcium;** **569mg. Sodium; 20mg. Cholesterol; 8g. Dietary Fiber. POINTS: 3**

** Cream of Cauliflower Soup ** 2 tsp. olive oil 1 white onion, chopped 1 head cauliflower, broken in florets 3 cups low-sodium fat free chicken broth 3/4 cup evaporated skimmed milk 1/4 tsp. freshly grated nutmeg 1/8 tsp. ground white pepper Salt to taste 6 chervil or flat-leaf parsley sprigs Preheat a large nonstick saucepan to Dutch oven over medium high heat. Pour in the olive oil and swirl to coat. Sauté the onions, stirring constantly, until tender and translucent, about five minutes. Add the cauliflower and cook, stirring, until heated through, about five minutes. Add the broth; bring to a boil. Reduce the heat to medium-low and simmer, covered, until the vegetable can be easily mashed, about ten minutes. Transfer to a blender or food processor and puree. Pour the puree back into the saucepan. Over low heat, stir in the evaporated milk, nutmeg, pepper and salt; heat to serving temperature, about one minute. Serve garnished with a chervil or parsley sprig.
 * Makes 4 Servings**
 * Ingredients**
 * POINTS: 1 CORE**

Cheesy Vegetable Soup
3-14.5 oz. cans chicken broth 2-1 lb. bags of frozen broccoli, cauliflower, carrot mix 1 10.5 oz. can Rotel brand tomatoes and green chilies 10 oz. light velveta

Mix all but cheese and simmer for 25 minutes or til veggies are tender. Cube up cheese and put into soup pot. Simmer only til cheese is melted. 1 Pt. per cup.

It doesn't get much easier than this:

=Five Can Soup= Source: Del Monte

WW points: 3 for the entire pot

Makes 7-8 cups

1 (14.5 ounce) can Del Monte Fresh Cut Whole New potatoes, drained and cubed 1 (14.5 ounce) can Del Monte Fresh Cut Sliced Carrots, drained 1 (14.5 ounce) can Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce 1 (14.5 ounce) can Del Monte Fresh Cut Diced tomatoes with [|Basil], Garlic and Oregano 1 (14 ounce) can chicken or beef broth

Combine all ingredients in [|large pot]. Bring to a boil; then reduce heat and simmer 3 minutes. Season to taste with salt and pepper.

Low Fat Cream of Potato Soup Recipe 1 24 oz bag frozen hashbrowns, o'brien style (with peppers and onions) 1 pkg country gravy mix 1 32 oz carton low fat or non fat chicken broth 1 14 1/2 oz can low fat or non fat chicken broth

lightly brown hash browns in non stick stock pan. add chicken broth and gravy mix, bring to a boil. turn down the heat and simmer for at least 30 min. the soup will thicken as it cooks. for weight watchers -- 2 points per 1 cup of soup. top with cheese, croutons, bacon bits as desired (and don't forget to add the points too!)

WEIGHT WATCHERS MEXICAN ZERO POINTS SOUP
See [|Weight Watchers' inspiring recipe] Hands-on time: 40 minutes Time to table: 1 hour Makes 12 cups 6 cups vegetable broth (I used 6 cups water and Better Than Bouillon)

14 ounces canned diced tomato, Mexican-style preferred 2 cups fresh green beans (start with 8 ounces, then trim and snap into bite-size pieces) 3 cloves garlic, minced 2 small zucchini (about 8 ounces before trimming) 1 cup tomatillo, cubed (start with about 4 ounces or 2 medium tomatillos) 1/2 medium poblano chili pepper, chopped 1 medium jalapeño, membranes and seeds removed, minced (I used several rings of [|homemade pickled jalapeños]) 1 medium Spanish onion (that's a red onion), chopped 1 green pepper, chopped 1/2 teaspoon cumin 1 teaspoon fresh oregano (I used 1/2 teaspoon dried oregano)

2 roasted red peppers packed in water 1 tablespoon chipotle peppers in adobo sauce (these are found in small cans in the 'Mexican' section and boy, and be careful, they are hot!!!! I used only a scant teaspoon)

Salt to taste (Weight Watchers says 3/4 teaspoon 'salt', I used a good couple of teaspoons of kosher salt) 2 tablespoons lime juice (from 2 limes) 1/2 cup fresh cilantro, chopped

OPTIONAL BUT TIME-SAVING TIP Bring the vegetable broth (or water for bouillon) to a boil in an electric tea kettle or in the microwave while prepping the vegetables.

Heat a large pot or Dutch oven on MEDIUM HIGH. Add the vegetables and spices (canned tomatoes through as oregano) as they're prepped. Add the broth when it's ready. Whiz the red peppers and chipotle pepper in a mini food processor and stir in. Could you skip this step? Yes but do make sure to mash the chipotle pepper to distribute as finely as possible throughout the soup.) Cover and bring to a boil. (Because I used boiling water, the soup was just starting to boil when I added the last ingredients.) Once at a boil, partly uncover the soup, reduce the heat to maintain a slow simmer and simmer for about 10 minutes. Stir in salt, lime juice and cilantro. Serve immediately.

NUTRITION ESTIMATE Per Serving: 43 Cal (6% from Fat, 24% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 3 g Sugar; 20 mg Calcium; 1 mg Iron; 553 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

WEIGHT WATCHERS ASIAN ZERO POINTS SOUP
See [|Weight Watchers' inspiring recipe] Hands-on time: 35 minutes Time to table: 45 minutes Makes 10 cups 6 cups vegetable broth (I used 6 cups water and Better for Bouillon)

2 cups bok choy, chopped (use the leftover bok choy to make this great [|bok choy salad] or check the other [|bok choy recipes]) 2 cups Chinese/Napa cabbage, chopped (use the leftover Napa cabbage in this [|salad with Asian-inspired dressing]) 1/4 cup fresh ginger, thinly sliced and julienned 4 oyster mushrooms, sliced thin (I used shiitake mushrooms, next time I will use more mushrooms) 2 cups scallions / green onions (this is a lot of onion, almost two entire bunches, 14 individual onions) 8 ounce can of sliced water chestnuts, drained 1 red pepper, halved, cored, each half cut into three sections lengthwise, each section sliced thin cross-wise (nestle the three sections together to speed along the cutting) 3 cloves garlic, minced 1/4 teaspoon red pepper flakes (this is a lot, this soup has some heat, if you don't appreciate that, start with 1/8 teaspoon or even 1/16; the heat does moderate after being refrigerated for 24 hours)

2 cups snow peas (these are far cheaper from the frozen section and don't require stringing, if using fresh cut off the tips and then along the string-y side, that's the side opposite the peas) 1 cup fresh bean sprouts

2 tablespoons soy sauce (I used shozu, a fruity soy sauce, next time I'll use regular soy sauce for more substance) 1/2 cup fresh chopped cilantro

OPTIONAL BUT TIME-SAVING TIP Bring the vegetable broth (or water for bouillon) to a boil in an electric tea kettle or in the microwave while prepping the vegetables.

Collect all the vegetables except the snow peas and bean sprouts in a cold large pot or Dutch oven. When those vegetables are prepped, add the hot water, cover and bring to a boil on MEDIUM HIGH. Let simmer for about 5 minutes. Add the bean sprouts and snow peas, cook another 5 minutes. Stir in the soy sauce and cilantro.

NUTRITION ESTIMATE Per Cup: 69 Cal (3% from Fat, 24% from Protein, 72% from Carb); 5 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 14 g Carb; 3 g Fiber; NetCarb11; 4 g Sugar; 54 mg Calcium; 1 mg Iron; 537 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

What??? One point? Yes, that's how my calculations turned out, double- and triple-checked. When relying on actual math, the Garden Vegetable Soup does too, though not the Mexican soup. Still, all these vegetables are 'free' vegetables in Weight Watchers parlance, and there is no added fat, no starchy vegetables. So call it 0 points, I know I'm going to.

According to the Weight Watchers folks, you can add a protein to a cup of soup:

2 ounces cooked shrimp, Weight Watchers 1 point 2 ounces scallops, Weight Watchers 1 point 1/2 cup firm tofu, Weight Watchers 1 point 2 ounces cooked white meat chicken, Weight Watchers 1 point ** Mushroom-Barley Soup ** //Dried mushrooms are the secret ingredient here. They add a// //rich, meaty flavor without an ounce of fat!// 1 oz dried mushrooms 3 cup water 1 large onion, chopped 2 carrots, chopped 1 celery rib, chopped 12 oz cremini or button mushrooms, stems removed, sliced 1 1/2 tsp dried oregano 2 cans (14 1/2 oz) fat-free, reduced-sodium chicken broth 1/2 cup barley 1/4 tsp salt In small saucepan, bring the dried mushrooms and water to a boil. Remove and let stand for 15 minutes. Meanwhile, coat a Dutch oven with nonstick spray. Add the onion, carrots, and celery. Coat lightly with nonstick spray. Cook over medium heat, stirring occasionally, for 3 minutes. Add the cremini mushrooms and oregano. Cook, stirring occasionally, for 6 to 8 minutes or until all of the vegetables are soft. Add the broth, barley, and salt. Cook for 10 minutes. Line a fine mesh sieve with a coffee filter or paper towel. Strain the dried mushroom water into the pot. Remove and discard the filter. Rinse the dried mushrooms under running water to remove any grit. Chop the dried mushrooms and add to the pot. Cook for 10 to 15 minutes or until the barley is tender. 294 mg Sodium, 24 g Total Carbohydrate, 6 g Dietary Fiber, 10 g Protein // NOTE: This soup freezes well, so be sure to make a big batch and save some for later.//
 * Makes 6 servings**
 * Ingredients**
 * POINTS: 2**
 * PER SERVING: ** 148 Calories, 1 g Total Fat, 0 mg Cholesterol,

= = = = =// Laughing Broccoli Soup //=

32 ounces frozen broccoli flowerets 4 1/2 ounces laughing Cow Light Original Swiss Cheese 2 cups fat free half-and-half 56 ounces chicken broth, 99% fat free 4 tablespoons minced garlic 2 teaspoons italian seasoning

Cook broccoli according to package directions. Drain and combine with chicken broth, half & half, and garlic. Bring to just under a boil. Stir in cheese wedges. With stick blender, puree part of the soup. Stir in italian seasoning, salt & pepper to taste. Heat thoroughly and serve.

//NUTRITION INFORMATION: Per Serving (excluding unknown items): 230 Calories; 5g Fat (19.7% calories from fat); 13g Protein; 30g Carbohydrate; 9g Dietary Fiber; 24mg Cholesterol; 2235mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 1 Non-Fat Milk; 0 Fat.//



Fast, flavorful and filled with fiber! Traditional chili takes a twist with ground chicken, white beans and green chilies. From //eat**better**america//. > || Start to Finish:35 min || > || makes:6 servings (1 1/3 cups each) > 6 pts. each || > || 1 || medium onion, chopped (1/2 cup) || > || 2 || teaspoons finely chopped garlic || > || 3 || cups fat-free chicken broth with 33% less sodium || > || 1 1/2 || teaspoons dried oregano leaves || > || 1 || teaspoon ground cumin || > || 1/8 || to 1/4 teaspoon ground red pepper (cayenne) || > || 2 || medium zucchini, chopped (about 3 cups) || > || 2 || cans (15 oz each) Progresso® cannellini beans or 2 cans (15 to 16 oz each) great northern beans, drained, rinsed || > || 1 || can (4.5 oz) chopped green chiles || > || 1/2 || cup shredded reduced-fat Monterey Jack cheese || > || 2. || Stir in all remaining ingredients, except cheese. Heat to boiling. Reduce heat; cover and simmer 10 minutes, stirring occasionally, until zucchini is tender. || > || 3. || Remove from heat; stir in cheese until melted. || > |||| High Altitude (3500-6500 ft): In step 1, cook chicken 6 to 8 minutes. In step 2, cover and simmer 12 minutes. || > Nutritional Information **1 Serving:** Calories 330 ( Calories from Fat 50 ); Total Fat 5 g ( Saturated Fat 2 g, Trans Fat 0 g); Cholesterol 55 mg; Sodium 730 mg; Total Carbohydrate 37 g ( Dietary Fiber 9 g, Sugars 3 g); Protein 34 g **Percent Daily Value*:** Vitamin A 10 %; Vitamin C 15 %; Calcium 20 %; Iron 35 % **Exchanges:** 2 Starch ; 0 Other Carbohydrate ; 1 Vegetable ; 3 1/2 Very Lean Meat ; 1/2 Fat **Carbohydrate Choices:** 2 1/2 > *Percent Daily Values are based on a 2,000 calorie diet. **MyPyramid Servings** 5 oz-equivalents Meat & Beans, 1 1/2 c
 * = White Chicken Chili =
 * Prep Time:35 min ||
 * 1 || lb ground chicken ||
 * 1. || In 4- or 5-quart saucepan or Dutch oven, cook ground chicken, onion and garlic over medium heat 5 to 7 minutes, stirring constantly, until chicken is no longer pink. ||

=
Combine 2 cups V-8, onion, green pepper, cucumber and garlic chunks in blender. Puree them until smooth. Transfer to a large bowl and stir in remaining V-8, pepper and finely chopped vegetables. Cover and chill. Before serving, stir in the vinegar. Serve with croutons and parmesan cheese.===== = = = Peanut Noodle Salad = Go vegetarian with a perky noodle salad that's ready in less than 30 minutes. From //eat**better**america//.
 * Prep Time:20 min ||
 * Start to Finish:20 min ||
 * makes:8 servings-5 pts. each ||


 * 1 || package (8 oz) lo mein noodles ||
 * 1/3 || cup reduced-fat peanut butter spread ||
 * 1/4 || cup reduced-sodium soy sauce ||
 * 1/4 || cup orange juice ||
 * 1/4 || teaspoon ground red pepper (cayenne) ||
 * 3 || medium carrots, shredded (2 cups) ||
 * 1 || large red bell pepper, cut into 1/4-inch strips ||
 * 6 || medium green onions, sliced (6 tablespoons) ||
 * 1/2 || cup dry-roasted peanuts ||
 * 1. || Break noodles into thirds. Cook and drain as directed on package. Rinse with cold water; drain. ||
 * 2. || In small bowl, mix peanut butter, soy sauce, orange juice and red pepper until smooth. ||
 * 3. || In large bowl, toss noodles, peanut butter mixture and all remaining ingredients. ||

Nutritional Information **1 Serving:** Calories 260 ( Calories from Fat 80 ); Total Fat 9 g ( Saturated Fat 1 1/2 g, Trans Fat 0 g); Cholesterol 0 mg; Sodium 540 mg; Total Carbohydrate 35 g ( Dietary Fiber 4 g, Sugars 6 g); Protein 10 g **Percent Daily Value*:** Vitamin A 80 %; Vitamin C 70 %; Calcium 4 %; Iron 10 % **Exchanges:** 2 1/2 Starch ; 0 Other Carbohydrate ; 0 Vegetable ; 1/2 High-Fat Meat ; 1/2 Fat **Carbohydrate Choices:** 2

<span class="recipe_title">Mediterranean Tuna Salad
= = Servings: 4 Preparation Time: 20 min Cooking Time: 0 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 4
 * This UK recipe relies upon canned and jarred foods to make a colorful, no-fuss, main-course salad. ||

Ingredients

 * 4 Tbsp canned tomato puree
 * 2 Tbsp fresh lemon juice
 * 1 Tbsp white wine vinegar
 * 1/8 tsp table salt
 * 1/8 tsp black pepper
 * 15 1/2 oz canned kidney beans, drained and rinsed
 * 14 oz water-packed tuna fish, drained
 * 6 1/2 oz canned artichoke hearts, without oil, rinsed and halved
 * 4 oz roasted red peppers, water-packed, sliced
 * 1/4 cup cucumber(s), chopped
 * 12 medium cherry tomato(es), halved
 * 2 Tbsp parsley, fresh, chopped
 * 2 Tbsp parsley, fresh, chopped

Instructions

 * Mix together tomato puree, lemon juice and vinegar in a large salad bowl; season to taste with salt and pepper.
 * Add remaining ingredients to bowl and toss to mix. Cover and chill until ready to serve.

=<span class="recipe_title">Classic Macaroni Salad =

Servings: 8 Preparation Time: 12 min Cooking Time: 10 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 3


 * 8 oz uncooked macaroni, elbow
 * 1/8 tsp table salt, or to taste (for cooking pasta)
 * 1/2 cup reduced-calorie mayonnaise
 * 1 Tbsp red wine vinegar
 * 1 tsp Dijon mustard
 * 1/2 tsp garlic powder
 * 1 cup celery, chopped
 * 1/3 cup red onion(s), finely chopped
 * 2 Tbsp parsley, fresh, chopped
 * 1/4 tsp table salt, or to taste
 * 1/8 tsp black pepper, freshly ground, or to taste

Instructions
= = =All American Potato Salad=
 * Cook macaroni in salted water according to package directions; drain and transfer to a large bowl.
 * Meanwhile, in a medium bowl, whisk together mayonnaise, vinegar, mustard and garlic powder; stir mixture into cooked macaroni. Fold in celery, onion and parsley; season to taste with salt and pepper. Serve warm or chilled. Yields about 2/3 cup per serving.

1/4 teaspoon ground black pepper
===Cut the potatoes into 3/4” pieces, and place in a microwave. Cover and cook at HIGH 8 to 10 minutes, or until tender. Rinse with cool water and drain. Place potatoes in large bowl. Add celery, onion, carrot, and relish, and toss gently to mix. Combine the dressing ingred.in a small bowl, and stir to mix well. Add the dressing to potato mixture, and toss gently to mix. Cover the salad and chill for at least 2 hours before serving.===

Asian-Inspired Zero-**//POINTS//**-Value Soup

 * //POINTS//**

Ingredients

 * 2 cups bok choy, chopped
 * 2 cups Chinese cabbage, chopped
 * 3 cloves garlic, minced
 * ¼ cup fresh ginger root, thinly sliced and julienned
 * 4 small oyster mushrooms, chopped
 * 2 cups scallions, chopped
 * 1 cup canned water chestnuts, sliced (8 oz can)
 * ½ cup red pepper, thinly sliced
 * ¼ tsp red pepper flakes
 * 6 cups vegetable broth
 * 1 cup bean sprouts, optional
 * 2 cups snow peas, stringed
 * 2 Tbsp low-sodium soy sauce
 * ½ cup cilantro, finely chopped

Instructions

 * Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
 * Add soy sauce and cilantro. Serve.
 * Serving Size: about 1 cup

Variations

 * We used **//POINTS//** Tracker to calculate the following additions to an individual 1-cup serving:
 * 2 oz cooked shrimp, **//POINTS//** value: 1
 * 2 oz scallops, **//POINTS//** value: 1
 * ¼ cup firm tofu, **//POINTS//** value: 1
 * 2 oz shredded or cubed white meat chicken, **//POINTS//** value: 1
 * 2 oz Chinese roast pork, **//POINTS//** value: 2
 * ½ tsp hot/spicy oil, **//POINTS//** value: ½

Italian-Inspired Zero-**//POINTS//**-Value Soup

 * //POINTS//**

Ingredients

 * 2 cups escarole, chopped
 * 2 cloves garlic, minced
 * 1 cup onions, chopped
 * 2 cups baby spinach
 * 2 small zucchini, cubed
 * 1 medium red pepper, chopped
 * 2 cups fennel bulb, thinly sliced (one bulb)
 * 6 cups vegetable broth
 * 28 oz canned diced tomatoes, preferably fire-roasted
 * ¼ tsp crushed red pepper flakes
 * 2 tsp fresh thyme, finely chopped
 * 1 tsp fresh oregano, finely chopped
 * ¾ tsp salt
 * ¼ tsp black pepper
 * ¼ cup fresh parsley, chopped
 * ¼ cup fresh basil

Instructions

 * Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
 * Stir in salt, black pepper, parsley and basil. Serve.
 * Serving Size: about 1 cup

Variations

 * We used **//POINTS//** Tracker to calculate the following additions to an individual 1-cup serving:
 * 1 ½ Tbsp grated parmesan cheese, **//POINTS//** value: 1
 * 2 oz cooked chicken sausage, **//POINTS//** value: 3
 * 2 Tbsp cooked chickpeas, **//POINTS//** value: ½
 * 2 Tbsp cooked orzo, **//POINTS//** value: ½
 * 2 small, store-bought turkey meatballs, **//POINTS//** value: 2

Mexican-Inspired Zero-**//POINTS//**-Value Soup

 * //POINTS//**

Ingredients

 * 2 cups fresh green snap beans, cut into bite-size pieces
 * 3 cloves fresh garlic, minced
 * 2 small zucchini, cubed
 * 1 cup tomatillos, chopped
 * 1 medium jalapeno pepper, finely chopped
 * 14 oz canned diced tomatoes, Mexican-style preferred
 * ½ medium poblano chili pepper
 * 1 medium Spanish onion, chopped
 * 1 medium green pepper, chopped
 * ½ tsp cumin
 * 1 tsp fresh oregano
 * 6 cups vegetable broth
 * 2 roasted red peppers packed in water
 * 1 Tbsp chipotle peppers in adobo sauce
 * ¾ tsp salt
 * 2 Tbsp fresh lime juice
 * ½ cup fresh, chopped cilantro

Instructions

 * Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable broth into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
 * Stir in salt, lime juice and cilantro. Serve.
 * Serving Size: about 1 cup

Variations

 * We used **//POINTS//** Tracker to calculate the following additions to an individual 1-cup serving:
 * ¼ cup corn kernels, **//POINTS//** value: ½
 * ¼ cup black beans, drained and rinsed, **//POINTS//** value: ½
 * 2 oz cooked shrimp, **//POINTS//** value: 1
 * 2 oz shredded or diced white meat chicken, **//POINTS//** value: 2
 * 2 Tbsp reduced-fat sour cream, **//POINTS//** value: 1

//posted by LJDiToro : I don't have the NI or points value for this. I will try to post them later.// 1/3 bag Hanover Silver line Zucchini & Squash blend 1/3 bag Hanover sliced onions & pepper blend Olive oil Pam salt & pepper to taste 1/2 tsp taco seasoning I sprayed a non-stick pan with Pam, sauted the squash blend & onion/pepper blend until heated through. Stirred in the salt, pepper, & taco seasoning. And let sit for a minute to cool some I then put the vegetable mix over 2 cups of mixed baby greens. I sprinkled about 1/8 cup of FF shredded cheddar over that. For dressing I mixed 1/4 cup of Walden Farms 0 Calorie Bacon Ranch dressing, 1 tablespoon medium salsa, and 1/4 teaspoon taco seasoning. And I didn't end up using all the dressing.

= = =Chicken Tortilla Soup=