White Chicken Chili

White Chicken Chili

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon oil
1 pound boneless, skinless chicken breasts, cut bite-sized
1 onion, chopped
1 1⁄2 teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth (see Notes)
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1⁄2 teaspoon pepper
1⁄4 teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
1⁄2 cup non-fat or 1% milk

Directions

1. Heat oil in a large saucepan; sauté the chicken, onion and garlic powder until chicken is no longer pink.
2. Add the beans, broth, chilies and seasonings. 
3. Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes. 
4. Remove from the heat; stir in sour cream and milk.
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.
• Use turkey instead of chicken. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Veggie Stew

Veggie Stew

Prep time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1⁄2 cup diced onion (1/2 medium onion)
2 stalks celery, chopped
2 carrots, sliced in 2” sticks
1 can (about 15 ounces) diced tomatoes, with juice
1 medium potato, diced
1 zucchini (sliced 1/4 inch thick)
2 Tablespoons parsley, minced
1 cup water
1 teaspoon vegetable broth granules (or 1 bouillon cube)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a deep pot heat 1 Tablespoon of oil.
2. Add onions and celery and sauté until they are soft.
3. Add the rest of the vegetables, 1 cup water and vegetable broth granules.
4. Season with salt and pepper.
5. Cover and simmer slowly for 30 minutes or until carrots and potatoes are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• If stew gets too dry, add more water.

Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Tip: Garnish this dish with a tablespoon of low-fat sour cream.
• Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
• Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
• Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth or vegetable broth (see Notes)
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup non-fat or 1% milk
3 Tablespoons reduced fat sour cream

Directions

1. Heat oil in large pot over medium-high heat.
2. Add onion and sauté for 3 minutes.
3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
5. Stir in the milk until heated through (don’t boil).
6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
7. 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.

Spring Fling Chowder

Spring Fling Chowder

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces
1 large potato, peeled and diced
3 cups low-sodium chicken or vegetable broth (or use water) (see Notes)
1 can (15 ounces) cream-style corn
1 cup peas, frozen or canned and drained
salt and pepper to taste
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in large pot over medium heat (300 degrees in an electric skillet). Sauté onion, asparagus and potato until soft, about 10 minutes.
2. Add chicken or vegetable broth and corn. Cover and simmer until potato is tender, about 10 minutes.
3. Add peas and simmer 2 to 3 more minutes.
4. Season with salt and pepper, if desired. Top with cheese and serve warm.
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.
• Leave skin on potato for added fiber.
• Try using fresh or frozen broccoli instead of asparagus.
• Try using canned green beans or diced tomatoes instead of peas.

Southern Okra Bean Stew

Southern Okra Bean Stew

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

4 cups water
1 can (14.5 ounce) diced tomatoes with liquid
1 onion, chopped
3 cloves garlic, minced or 3/4 teaspoons of garlic powder
1 teaspoon Italian Seasoning
1 teaspoon chili powder
1 teaspoon hot sauce
1 cup quick brown rice, uncooked
1 can (14.5 ounce) kidney beans, rinsed and drained
3 cans (8 ounces each) tomato sauce
1 package (16 ounce) frozen, sliced okra
salt and pepper to taste

Directions

1. In a large pot, combine the water, diced tomatoes, onion, garlic, and seasonings.
2. Bring to a boil and reduce heat; simmer uncovered for 5 minutes.
3. Add rice, beans, tomato sauce, and okra. Simmer uncovered 8-10 minutes or until vegetables are tender.
4. Add liquid as needed for desired consistency.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute 2 cups cooked rice for the quick rice and reduce water by 1 cup.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hearty Chicken and Homemade Noodle Soup

Hearty Chicken and Homemade Noodle Soup

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

NOODLES
1 1⁄4 cups flour
2 eggs
3 Tablespoons water

SOUP
3 cups water
4 1⁄2 cups low-sodium chicken broth (see Notes)
2 chicken breasts, cooked and chopped
2 cups mixed vegetables, fresh, canned, or frozen
1⁄4 teaspoon pepper

Directions

1. For noodles: Put flour in a medium bowl, make a well in center, and add eggs. Mix well. Add water 1 tablespoon at a time, until dough is stiff but easy to roll.
2. Place dough onto a floured surface. Roll dough to ½ inch thickness using a rolling pin or a sturdy, straight sided drinking glass or jar.
3. Cut into 1/4 to 1/2 inch strips, about 3-5 inches long. Let sit for 5-10 minutes.
4. For soup: In a large pot, add water and chicken broth; bring to a boil.
5. Add noodles a few at a time to water and chicken broth mixture. Bring the soup back to a boil.
6. Add chicken, vegetables, and pepper. Boil for 12-15 minutes or until noodles are tender. Serve warm.
7. Refrigerate or freeze 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.
• Try whole wheat flour to include whole grains.
• Freeze extra for another meal.

Ham and Vegetable Chowder

Ham and Vegetable Chowder

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
1⁄2 head cabbage, chopped (about 6 cups)
1 large potato, peeled and diced
2 cans (14.5 ounces each) low-sodium chicken broth (see Notes)
2 cans (15 ounces each) cream-style corn
1 cup chopped lean ham (8% fat)
1⁄2 teaspoon pepper
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
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.
• Leave skin on potato for added fiber.
• For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

1. In large sauce pot, cook ground beef over medium heat. Drain fat.
2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Add 1 cup sliced mushrooms with tomatoes.
• Add 1 cup chopped kale or other greens with tomatoes.

Spanish Rice

Spanish Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 cup low-sodium vegetable broth (see Notes)
1 package (1.25 ounce) taco seasoning or 1/4 teaspoon each of chili powder, garlic powder, ground cumin, and oregano
1 cup instant brown rice
1⁄3 cup salsa
1⁄2 cup corn, frozen or canned and drained
1⁄2 cup black beans drained and rinsed

Directions

1. Bring the vegetable broth and seasonings to boil in a medium saucepan (2 to 3 quarts).
2. Add the rice, salsa, corn and beans. Turn heat to low, cover pot, and let cook undisturbed for 10 minutes.
3. Gently stir before serving.
4. 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.
• Substitute 1 1/3 cups of Farmers Market Salsa in place of the last three Ingredients.

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
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.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

Quick Lasagna

Quick Lasagna

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
2 cups spaghetti sauce
4 Tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
2⁄3 cup shredded mozzarella cheese
6 uncooked lasagna noodles
1⁄3 cup grated parmesan cheese

Directions

1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.
8. Refrigerate leftovers within 2 hours.

Pasta with Greens and Beans

Pasta with Greens and Beans

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

1. Cook pasta according to package Directions. Set aside.
2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute cleaned and chopped fresh spinach (about 6 cups).
• Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
2. Add potato, tomatoes, broth, beans and basil.
3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
4. Add macaroni and zucchini. Cook another 15 minutes.
5. Taste and adjust seasoning with salt and pepper.
6. 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.
• Use any vegetables you have on hand.
• Add cooked meat if desired.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

Red Potato and Cabbage (Colcannon)

Red Potato and Cabbage (Colcannon)

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 pound red potatoes (about 3-4 cups chopped)
1 Tablespoon margarine or butter
1⁄2 cup onion, chopped
6 cups green cabbage, thinly sliced (about 1/2 head)
1 cup nonfat or 1% milk
1 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Scrub potatoes but do not peel. Cut into quarters. Cook in boiling water or steam until tender, about 15-20 minutes.
2. While potatoes cook, heat butter or margarine in a large skillet over medium high heat. Add onion and cook until it becomes clear, about 3-5 minutes.
3. Add cabbage and cook, stirring occasionally, until cabbage begins to brown, about 4-6 minutes.
4. Reduce heat to low. Add milk, salt and pepper. Cover and cook until cabbage is tender, about 6-8 minutes.
5. Drain potatoes. Add cabbage mixture to potatoes. Mash with a potato masher or large fork to reach desired texture. Serve warm.
6. Refrigerate leftovers within 2 hours.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Chicken Enchilada Soup

Chicken Enchilada Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
1 cup chopped onion (about 1 medium)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon ground cumin
1 can (16 ounces) navy beans
1 can (28 ounces) diced tomatoes
2 cans (14.5 ounces each) fat-free chicken broth (see Notes)
1 can (8 ounces) tomato sauce
2 cans (4 ounces each) chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
1⁄2 cup chopped fresh cilantro
1 cup shredded cheese
10 thin corn tortillas

Directions

1. Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
2. Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat.
3. Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
4. When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
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.
• To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Mexican Black Bean Soup

Mexican Black Bean Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 can (15 ounces) diced tomatoes
4 cups black beans, about 2 cans (15 ounces) cooked or canned (with liquid)
2 potatoes, peeled and diced
4 cups water
1⁄2 cup fresh cilantro, chopped
1 Tablespoon cumin
1⁄3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions

1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to medium-low heat. Cover and cook for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce, if desired. Stir and cook for 10 minutes. Serve hot.
4. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with non-fat sour cream, chopped cilantro and baked tortilla chips.
• Freeze extra lime juice to use later.