Kale and White Bean Soup

Kale and White Bean Soup

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 cup onion, chopped (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon butter or margarine
2 cups broth (chicken or vegetable)
1 1⁄2 cups cooked white beans (1 can - 15.5 ounces, drained and rinsed)
1 3⁄4 cups diced tomatoes (1 can - 14.5 ounces with juice)
1 Tablespoon italian seasoning
3 cups kale, chopped (fresh or frozen)

Directions

1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
2. Add broth, white beans, and tomatoes; stir to combine.
3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)

West African Peanut Soup

West African Peanut Soup

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
2. Add seasonings and saute 1 minute longer.
3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
4. Heat over medium heat until hot but not boiling. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• For more peanut flavor, add chopped peanuts.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Skillet Corn Chowder

Skillet Corn Chowder

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

1⁄2 small onion, diced
2 Tablespoons vegetable oil
1 can (15 ounces) can cream style corn
2 cups nonfat or 1% milk
1⁄2 cup reduced fat cheddar cheese, grated

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet) saute onion in oil until transparent.
2. Add corn and milk. Stir until mixed together.
3. Heat until just bubbly.
4. Stir in cheese and serve as soon as melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Add any other veggies you have on hand - fresh, frozen, or canned.
• Add pepper, dried cumin and/or oregano for extra flavor!

Quick Chili

Quick Chili

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground meat (15% fat)
1 medium onion, chopped
1 can (15 ounces) kidney beans with liquid
2 cans (14.5 ounces each) diced tomatoes with liquid
2 Tablespoons chili powder

Directions

1. Brown meat and onions in a large skillet over medium-high heat (350 F degrees in an electric skillet). Drain fat.
2. Add undrained beans, tomatoes with liquid and chili powder.
3. Reduce heat to low (250 F degrees in an electric skillet), cover and cook for 10 minutes. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve with shredded cabbage, low fat sour cream, cilantro or grated cheese.
• Add other vegetables such as bell peppers, carrots, celery, and corn, if desired.
• Add dried cumin, oregano or red pepper flakes in Step 2 for extra flavor!

Green Pea Soup

Green Pea Soup

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cans (15 ounces each) peas (undrained)
1 cup nonfat or 1% milk
1 teaspoon chicken or vegetable bouillon
1 Tablespoon onion powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon black pepper (optional)

Directions

1. In a medium saucepan, heat peas with liquid over medium heat. As the peas warm, mash to desired consistency with a fork or potato masher.
2. Stir in milk, bouillon, onion powder, garlic powder and pepper, if desired. Simmer for 15 minutes. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• For a smoother soup, combine peas with liquid and milk in a blender or food processor. Blend until smooth, then add to saucepan.
• Try fresh onion for extra flavor! Heat 1 teaspoon vegetable oil in the saucepan over medium heat. Add 3/4 cup chopped fresh onion. Cook until onion is soft then add peas with liquid.