Hot soup recipes for cold winter nights

Tuesday, January 3, 2012
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Zesty tomato soup

Submitted by Janet Anders, registered licensed dietitian at Fitness Plus (via www.chosemyplate.gov)

Ingredients
1 can (14.5 ounces) no salt-added diced tomatoes
1 cup roasted red peppers, drained
1 cup evaporated milk, fat-free
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
2 tablespoons fresh basil, rinsed and chopped (or 2 teaspoons dried)

Directions
Combine tomatoes and red peppers in a blender or food processor. Puree until smooth. Put tomato mixture in a medium saucepan and bring to a boil over medium heat. Add evaporated milk, garlic powder and pepper. Return to a boil, reduce heat to low and gently simmer for 5 minutes. Add basil and serve. Yields four 1-cup servings.

Nutrition per serving
3/4 cup vegetables
1/2 cup dairy
94 calories
0 grams total fat
0 grams saturated fat
231 milligrams sodium
5 grams protein

Corn chowder

Submitted by Janet Anders, registered licensed dietitian at Fitness Plus (via www.chosemyplate.gov)

Ingredients
1 tablespoon vegetable oil
2 tablespoons finely diced celery
2 tablespoons onion, finely diced
2 tablespoons finely diced green pepper
1 package (10 ounces) frozen whole kernel corn
1 cup raw diced potatoes, peeled
1 cup water
1/4 teaspoon salt
Black pepper to taste
1/4 teaspoon paprika
2 cups milk, nonfat, divided
2 tablespoons flour
2 tablespoons chopped fresh parsley

Directions
In medium saucepan, heat oil over medium high heat. Add celery, onion and green pepper; saute for 2 minutes. Add corn, potatoes, water, salt, pepper and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender. Pour 1/2 cup milk into a jar with a tightfitting lid. Add flour and shake vigorously. Add gradually to cooked vegetables; stir well. Add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley. Yields four 1-cup servings.

Nutrition per serving
3/4 cup vegetables
1/2 cup dairy
186 calories
5 grams total fat
1 grams saturated fat
205 milligrams sodium
7 grams protein

Healthy vegetable chili

Submitted by Raina Childers, registered licensed dietitian at HealthPoint Fitness

Ingredients
1 tablespoon olive oil
1 1/2 cups chopped yellow onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
2 cloves garlic, minced
1 tablespoon brown sugar
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 (14.5-ounce) cans diced tomatoes
2 (15-ounce) cans low sodium black beans, rinsed and drained
2 (15-ounce) cans kidney beans, rinsed and drained

Directions

Heat oil in a Dutch oven or stock pot over medium heat. Add onion, bell peppers and garlic; saute for 5 minutes or until tender. Add sugar and remaining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes. Makes eight 1-cup servings

Nutrition per serving
255 calories
2.5 grams fat
45 grams carbohydrate
13 grams protein
14 grams fiber
800 milligrams sodium

Five-ingredient meatball and tortellini soup

Submitted by Raina Childers, registered licensed dietitian at HealthPoint Fitness

Ingredients
2 cups fully cooked beef or turkey meatballs, halved
16 ounces no-added salt tomato sauce
2 cups of water
2 cups frozen cheese tortellini
1/2 cup chopped fresh Italian parsley
1/4 cup fresh grated Parmesan cheese

Directions
In a stock pot combine tomato sauce and water. Add meatball halves. Bring to a boil. Add tortellini. Cook for about 6 minutes. Add fresh parsley. Sprinkle Parmesan cheese on soup before serving. Yields 6 to 8 servings.

Nutrition per serving
300 calories
12 grams fat
22 grams protein
25 grams carbohydrate
1 gram fiber
500 milligrams sodium

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