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Creamy Chicken and Wild Rice Soup

13 Feb

This is another one of those recipe mash ups, where I started to crave something that I thought was probably high calorie (rice, heavy cream, butter, etc) so I did some research, compared some recipes, and came up with my own take, making substitutions and additions to get a tasty result at a lower calorie count, and I’m pretty happy with the results.  Even my “soup isn’t real food” husband ate it… which says a lot.  Because, I probably make 20 different soups, and he only eats 2 prior to this one.   I hope you enjoy it too.  Directions for stove top and instant pot are listed below.

Editors note:  Want a non-creamy, super low cal version?  I made this as a regular chicken and wild rice soup first, and then I added all the “creamy” ingredients at the end, so what I have here is really 2 recipes for 2 delicious, but different soups.  If you want to make it a regular Chicken and rice soup, leave out the 3 ingredients indented at the bottom.  It will make 9 (1 cup) servings at 120 calories each.  Next time I make this soup, i’ll take photos of the non-creamy variety and post that recipe separately, but for now… this will do 🙂

Ingredients:

  • 1 onion, diced
  • 2 whole carrots or a cup of baby carrots, diced
  • 3 stalks of celery, chopped into appx 1/4 inch slices
  • 1 lb of chicken breast, boneless skinless
  • 1 box of rice a roni (or uncle bens, or any other brand) long grain and wild rice with seasoning packet
  • 32 ounces of chicken stock
  • 2 cups of water
  • 2 Tablespoons of better than boullion, or 2 chicken boullion cubes
  • 1 tbsp dried parsley
  • salt and pepper to taste
    • 2 cups of 1% milk
    • 3 tablespoons of corn starch
    • 1 can of cream of mushroom soup

Directions:

Stovetop:

1. Warm a large soup pot on medium heat, and add about 1/2 cup of the stock, along with your onion, carrot, and celery.  Cook in the broth (adding more as you go if necessary) until the veggies start to get tender.

2. Once vegetables are tender, Cube your raw chicken, and add it to the mix with another cup or so of the stock.  Cook about 5 minutes before adding additonal ingredients.

3. Once chicken and veggies are cooked, add remaining broth, water, bullion, rice (and included seasoning packet) salt and pepper, and parsley, stirring all ingredients together.

4. Cook on low, stirring periodically, for 30 minutes.

If you want the creamy version, then continue on.  If not, stop here and eat your delicious soup.

5. Once everything has cooked together and you’re ready to get your creamy soup on, go ahead and pour the milk directly into the pot.

6. Place corn starch in a small bowl or cup, along with 1/4 cup of hot soup broth, and stir until mixture is smooth.

7. Add corn starch slurry back into the soup pot, scraping the sides of the container to make sure you get all the cornstarch into the pan.  Stir constantly for about 5 minutes until soup begins to thicken.

Once your soup has started to thicken some, go ahead and stir in the whole can of cream of mushroom soup.  Heat long enough to get everything hot, and serve.  You can let it continue cooking on simmer a while if you need to.  Just make sure to stir it periodically so it doesnt stick to the bottom of the pan and scorch.

Instant Pot:

1.Turn your pot on sautee, low, and add about 1/4 cup broth and your veggies.  Cook on sautee, stirring regularly, until veggies begin to get a little soft.

2. Add remaining broth, whole chicken breasts, water, rice with seasoning, salt, pepper, bullion and parsley into the pot.

3. Seal up your pot, close the steam valve and set on Manual, high for 10 minutes.

4. At the end of 12 minutes, quick release (QR) the pot and stir the contents inside.  Check to see if the rice is done, and if not, put back under Manual high for 3 more minutes, with QR.

5. Remove the chicken from the pot, and shred it with a fork, returning it back into the pot.

If you don’t want it creamy, here’s your chance.. you’re all done.  But if you do want it creamy, keep going!

6. Once everything has cooked together and you’re ready to get your creamy soup on, go ahead and pour the milk directly into the pot and turn the pot on sautee, low.

7. Place corn starch in a small bowl or cup, along with 1/4 cup of hot soup broth, and stir until mixture is smooth.

8. Add corn starch slurry back into the pot, scraping the sides of the container to make sure you get all the cornstarch into the pan.  Stir constantly for about 5 minutes until soup begins to thicken.

Once your soup has started to thicken some, go ahead and stir in the whole can of cream of mushroom soup.  Heat long enough to get everything hot, but remember to keep stirring or it will stick to the bottom of your instant pot and burn.  Enjoy 🙂

 

Makes 12 (1 cup) servings= 151 calories per serving

See below:  (photo 1:  Non creamy version, photo 2: Creamy version)


 

 

 

 

 

Tomato Basil Soup

2 Feb

I have long had an aversion to canned tomato soup.  I’ve hated it since I was a kid, and for a long time I thought i didn’t like Tomato Soup at all.  Then, in college, I discovered tomato basil soup at a local restaurant, and from that point on, I was in love.  I’ve wanted to try this at home for years, but never got around to it.  I try not to eat it too often out anymore, because the calorie count can vary dramatically depending on the use of butter and heavy cream.  So, it seemed like I just needed to skinny up some tomato soup and make it at home.  Last weekend, I finally got around to it and the results are delicious.

Ingredients: 

  • 1 Red onion, diced
  • 32 oz (one big box) of Vegetable Stock
  • 3 TBSP of minced garlic, or 3 cloves of fresh garlic, pressed
  • 1 (28 oz) Can of Crushed tomatoes
  • 3/4 cup- 1 cup of half and half
  • About 10 leaves of fresh basil, cut into little pieces
  • Salt and Pepper to taste

Directions:

  1. Place red onions in a 4 qt pot with about 1 cup of vegetable stock.  Bring to a Simmer and simmer onions for about 5 minutes.
  2. Add garlic to the onions and continue to simmer about 3 additional minutes.
  3. Add tomatoes, salt and pepper into the mixture, and bring to a boil.  Once it begins to boil, reduce heat back to a simmer.
  4. Continue to simmer soup for about 15 additional minutes, stirring periodically.
  5. If you have a great immersion blender, you’ll use it at this point to puree the soup into a smooth blend.  If you do not have a great immersion blender, you can use your regular blender, but listen up here..this is important.  Do not pour the entire pot of soup into the blender at once.  If you do, the boiling soup is going to explode out of the top of the blender and all over you when you hit the button, trust me on this one.  Divide the soup into 2-3 batches, and after blending each one, return them all back to the pot. Your blender shouldn’t be more than 1/2 full with each batch.
  6. Once all your stuff is blended well and back in the pot, stir in your half and half, and your basil and salt and pepper to taste.   Continue to simmer the soup about 10-15 minutes or until it reaches the consistency you enjoy.

My batch used 3/4 cup of half and half, and i think it turned out nicely.  If you use 1 cup, add about 10 calories per serving.

 

6 (1 Cup) Servings= 105 Calories per cup

Approximately 2 weight watchers points plus per cup

White Chicken Chili (Crock Pot)

20 Oct

This recipe is nice and hearty, and a great winter staple in any house.  My version is a little on the spicy side (for example, my youngest won’t eat it, but my 2 older kids love it).  I suppose you could make it milder by using plain tomatoes instead of rotel, or a “mild” version of the green chiles and verde sauce. You could also reduce the Cayenne by half.  You can also mix in some reduced fat sour cream to cut the heat.  I hope you enjoy this one as much as I do.  Best part?  It’s another great crock pot recipe for those busy nights.

Ingredients:

  • 1 lb boneless skinless chicken breast
  • 3 Cans of Great Northern Beans
  • 1 Can Original Rotel
  • 1 can of green enchilada sauce (Enchlidada Verde)
  • 1 Can of reduced fat chicken broth
  • 1 small can of roasted green chiles (or regular diced green chilis if you can’t find roasted)
  • 1 Cup of Corn (frozen or canned)
  • 1/2 an onion, chopped
  • 1 TBSP water
  • 1/2 TSP cayenne pepper
  • 1 TBSP cumin
  • 1/2 TSP Pepper
  • 1 TSP Salt

Directions:

  1. Drain the liquid from your Rotel, and Corn if you’re using canned. Also drain 2 of the 3 cans of beans.
  2. Place Chicken in the crock pot, and pour contents of all the cans on top of it.
  3. Place Chopped onion and 1 TBSP water in a small bowl and microwave for 30 seconds.  Then dump it into the crockpot.
  4. Add Cumin, Salt, Pepper, and Cayenne Pepper into the Crock Pot.
  5. Cook on low for 8 hours.
  6. Remove Chicken, shred it with a fork, and return it to the pot.
  7. Stir the soup, and enjoy.  Serve with low fat sour cream and shredded cheese. (not calculated in this calorie count)

Makes 10 (1 Cup) Servings= 188 Calories per serving

Appx 4 Weight Watchers Points Plus per cup

Sweet and Sour Cabbage Soup

22 Sep

I put this recipe together while trying to recreate a soup I’ve had many times at Izzy’s restaurant in Cinci. This goes nicely with the Turkey Reuben sandwich I posted yesterday, and combined they’re only about 300 calories!

It’s a simple but yummy soup.  I really enjoyed it, and if you like cabbage, I think you will too.

Ingredients:

  • 1 small-medium head of cabbage, diced into 1 inch squares
  • 1/2 a medium onion, chopped
  • 40 oz of beef broth (use vegetable broth to make this vegetarian!)
  • 1/4 cup of apple cider vinegar
  • 1 TBSP splenda brown sugar blend
  • Salt and Pepper to taste

Directions:

Mix all ingredients together in a soup pot, and bring to a boil.  Reduce heat to low and cook, covered for about 1 hour, stirring periodically.

Note:  I tried to make this in the crockpot and it didn’t really work.  This one’s a stovetop soup for me going forward.

Makes 6 cups of soup at only 42 Calories per cup!

0 weight watchers points per cup

Beef and Barley Soup

14 Sep

This is a soup that I’ve only experienced from a can.  Nobody in my family ever made anything with “Barley” in it.  I wasn’t even sure what barley was until probably college… I knew it came in a can of vegetable beef soup, and that was about it.  But for some reason the other day I thought to myself… self… “i’m gonna make beef and barley soup, and I already know what i want in the broth!”  So, I set out throwing together ingredients, and I have to say I was pretty pleased with the results.  Best part? This all cooked in the crock pot while I was 2 hours away at a baseball game.  It’s about as low maintenance as you can get.  My husband doesn’t enjoy soup, so I often share what I make with my neighbors.  They gave it their official seal of approval, so here we go!

Ingredients

  • 1 lb of cubed stew meat (beef)
  • 1/2 of an onion, chopped finely
  • 2 carrots, chopped
  • 1 stalk of celery, chopped
  • 1 cup sliced (fresh or canned) mushrooms
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 TBSP minced garlic
  • 40 oz of beef broth
  • 1 Tbsp Red Wine
  • 1 TBSP Worcestershire sauce
  • 3 Bay leaves
  • 1 can of condensed french onion soup (i used campbells)
  • 1/2 cup of uncooked pearl barley

Directions:

  1. The first thing I did was take the stew meat, which is already cubed into about 1 inch cubes, and i cut the pieces into 4’s.  I wanted this soup to have lots of pieces of easy to chew beef, vs having big hunks of beef like a stew.
  2. Once you’ve cut your beef, place it in the bottom of the crock pot, and throw everything else right in on top of it.
  3. Stir the mixture around a couple times and then cook the whole thing for 8-10 hours on low.
  4. Remove the bay leaves before serving.

Makes 9 (1 cup) servings= 185 Calories per serving

Appx 4 weight watchers points plus per serving

Vegetable Beef Soup

18 Mar

Hi Friends!  Winter is winding down here in Kentucky, so I thought I would take this last cool week (i hope) to make a pot of Vegetable soup.  Now, Veggie soup is something I’ve made since, well, I don’t even remember when.  But, for whatever reason, I never thought to post it here.  Veggie soup is so versatile, which is one of the things I love about it.  For instance, nobody in my family ever made meatless vegetable soup, but I cooked it for 10 years during my vegetarian days.  My mom always included stew meat, and my granny always made it with ground beef.  Today, we’re going to go the ground beef route, but if you’re a vegetarian, you could easily just leave the beef out, so I’m going to mark this one “vegetarian friendly” over there on the categories column as well.

One of the characteristics I always found interesting in my granny’s soup, was her ability to get the ground beef to break up into a very fine texture.  I asked her how she did it like that, and she just said she didn’t really know.  So, after years of experimenting (including a couple of years where i literally poured a whole lb of ground beef into a blender) I finally got my own technique that works.  You’ll notice the “boil and stir” method in my directions below.  If you like big chunky ground beef, you can skip that and omit the broth altogether.  This is not my Granny’s recipe per-se, but it combines her beef technique with my mom’s addition of chopped cabbage, which is my favorite thing about her soup. So this is the best, of both.

Ingredients:

  • 1 lb lean ground beef
  • 1 can of beef broth
  • 2 cans of original “Veg-all”
  • 1 Large can of V8 juice (use the whole thing- 46 oz)
  • 1 can (15 oz) petite diced tomatoes
  • 2 cups of chopped raw cabbage
  • 1/2 tsp black pepper
  • 1 tsp salt
  • 1/2 tsp cayenne pepper

Directions:

  1. In a saucepan, on the stovetop, combine 1 lb ground beef and 1 can broth.  Cook on medium, and stir the heck out of the beef until it all breaks up into a weird beefy sludge. (appetizing, i know…but this is how you get the really fine beef I talked about).  Continue cooking on stovetop, and stirring, until all the beef has browned.  Then drain the beef in a colander over the sink.  You don’t even need the broth. It’s strictly for beef-texture purposes.
  2. Now, combine all those other ingredients, including beef, into a crockpot or a large pan on the stove top.  If you’re using the crock pot, cook on low for 5-6 hours.  If you’re doing the stovetop, just simmer it for an hour or so until the cabbage is nice and done.

Makes 10 cups of soup

1 cup = 145 calories per serving

Approximately 3 weight watchers points plus 





Crockpot Taco Soup

1 Nov

This is prime soup weather, and it doesn’t get much easier than this delicious soup! Serve with a little 2% shredded cheese , Greek yogurt and tortilla strips if you’ve got calories to spare!

Ingredients:

– 1 lb lean ground beef
– 1 onion, chopped
– 1 envelope Taco Seasoning or 2 tbsp homemade taco seasoning
– 1 envelope ranch dressing seasoning
– 1 can black beans
– 1 can corn
– 1 can chili seasoned beans
– 1 can rotel original
– 1 can petite diced tomatoes
– 1 can diced green chiles
– 1 can beef broth
– 1 small can (6-8 oz) tomato sauce

directions:

1. In a skillet, cook ground beef and onions until done. Drain fat if there is any.

2. Throw all ingredients in a crockpot and mix.

3. Cook on low 6-8 hours.

Makes 10 (1 cup) servings.

215 calories per serving

Approximately 5 ww points plus per cup

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