Hot soup recipes for cold winter nights

__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