Soups
Creamy Dreamy Tomato Soup
1 t. extra virgin olive oil
1/2 c. chopped onion
1 small carrot
1/2 t. minced garlic
1 packet stevia
Pinch of ground cloves or nutmeg
1 1/2 cups chicken or vegetable stock
1 28-oz. can crushed tomatoes
1 small bay leaf
1/4 t. salt
Black pepper to taste
5 T. fat free half & half
Spray pot with cooking spray and add oil. Heat over medium heat, then add onion and carrot and continue cooking, stirring now and then until soft, about 4-5 minutes. Add garlic and cook a minute longer. Add stevia and cloves (or nutmeg) and stir. Add stock, tomatoes and bay leaf and bring to a boil. Lower heat, cover pot, and simmer for about 30 minutes.
Remove pot from heat and take out bay leaf. Puree soup in blender or use an immersion blender. Add salt, pepper and half and half.
Makes 4 servings at 96 calories each.
Frenchy Beefy Onion Mushroom Soup
This is a quick and easy anytime recipe that is sure to satisfy - only 84 calories per serving.
2 t. canola oil
Robusto Black Bean and Tomato Soup
1 (15.5 oz.) can low sodium black beans, rinsed and drained
1 (14.5 oz.) can fire roasted diced tomatoes
1 (14.5 oz.) can low sodium chicken broth
1/4 c. chopped onion
2 t. ground cumin
1/2 t. chili powder
1/4 t. salt
Black pepper to taste
Spray pot with cooking spray and heat to low/medium. Add onions and cook until transparent, then add garlic, cumin and chili powder and cook one minute longer. Dump in the beans, tomatoes with their juice and their broth. Add salt and some pepper and bring to a boil, then lower heat and simmer 10 minutes.
Blend until smooth with an immersion blender or do it in the blender in batches. Add a few drops of hot sauce (like Tabasco, etc.) if you like a little more heat.
Makes 5 servings at 90 calories each
You can change this recipe in any way that suits your fancy. If your're feeling spicy, stir in half a can of chilies with the tomatoes; a quarter cup of chopped green bell peppers is nice cooked with the onions; for a more laid-back mood, swirl a tablespoon of fat free yogurt on top; for that Asian touch, substitute some low-sodium soy sauce for the Tabasco.
Creamy Dreamy Tomato Soup
1 t. extra virgin olive oil
1/2 c. chopped onion1 small carrot
1/2 t. minced garlic
1 packet stevia
Pinch of ground cloves or nutmeg
1 1/2 cups chicken or vegetable stock
1 28-oz. can crushed tomatoes
1 small bay leaf
1/4 t. salt
Black pepper to taste
5 T. fat free half & half
Spray pot with cooking spray and add oil. Heat over medium heat, then add onion and carrot and continue cooking, stirring now and then until soft, about 4-5 minutes. Add garlic and cook a minute longer. Add stevia and cloves (or nutmeg) and stir. Add stock, tomatoes and bay leaf and bring to a boil. Lower heat, cover pot, and simmer for about 30 minutes.
Remove pot from heat and take out bay leaf. Puree soup in blender or use an immersion blender. Add salt, pepper and half and half.
Makes 4 servings at 96 calories each.
Frenchy Beefy Onion Mushroom Soup
This is a quick and easy anytime recipe that is sure to satisfy - only 84 calories per serving.
2 t. canola oil2 great, big sweet or Spanish onions
1 t. minced garlic
4 oz. sliced baby Portobello mushrooms
4 cups rich beef stock
Heat pot over medium heat and add oil. Toss in the onions and cook until soft, but not brown. Add garlic and mushrooms and cook three or four minutes longer. Pour in the stock and cook over low heat for 10 minutes.
Makes five 3/4 + cups at 84 calories each. Top each serving with 1 T. crumbled reduced-fat feta cheese for an additional 7 calories each.
Robusto Black Bean and Tomato Soup
1 (15.5 oz.) can low sodium black beans, rinsed and drained1 (14.5 oz.) can fire roasted diced tomatoes
1 (14.5 oz.) can low sodium chicken broth
1/4 c. chopped onion
2 t. ground cumin
1/2 t. chili powder
1/4 t. salt
Black pepper to taste
Spray pot with cooking spray and heat to low/medium. Add onions and cook until transparent, then add garlic, cumin and chili powder and cook one minute longer. Dump in the beans, tomatoes with their juice and their broth. Add salt and some pepper and bring to a boil, then lower heat and simmer 10 minutes.
Blend until smooth with an immersion blender or do it in the blender in batches. Add a few drops of hot sauce (like Tabasco, etc.) if you like a little more heat.
Makes 5 servings at 90 calories each
You can change this recipe in any way that suits your fancy. If your're feeling spicy, stir in half a can of chilies with the tomatoes; a quarter cup of chopped green bell peppers is nice cooked with the onions; for a more laid-back mood, swirl a tablespoon of fat free yogurt on top; for that Asian touch, substitute some low-sodium soy sauce for the Tabasco.
