Soups & Chowders
Sample Recipes from Ya' Want Fries With That?

Hoppin' John Soup

16 ounces frozen okra
28 ounces blackeyed peas, canned, rinsed & drained
7 ounces smoked sausage, Healthy Choice, sliced
28 ounces fat-free chicken broth
3 1/2 cups water
6 ounces Uncle Ben's fast-cooking long grain & wild riceCombine all ingredients in a large saucepan. Bring to a boil then simmer 20 minutes or until rice is tender.

Yield: 6 servings= (almost 2 cups per serving) 277 Calories; 3g Fat (7.9% calories from fat); 21g Protein; 48g Carbohydrate; 7g Dietary Fiber; 15mg Cholesterol; 1271mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat

Baked Potato w/Broccoli Soup

14 oz fat free chicken broth
¼ c. all purpose flour
2 slices cooked bacon, diced
1/4 c. diced Vidalia onion
1 tsp hickory salt
1 tsp black pepper
3 c. diced potatoes (about 1 ¼ lbs)
14 oz frozen broccoli flowerets, chopped
2 c. water
4 oz Velveeta Light
1 ½ c. skim milk
1 tsp butter flavoring
¼ c. sliced green onions

In a large saucepan, whisk together flour and 1/3 cup of chicken broth; add salt, pepper, bacon and onion. Add remaining broth, potatoes, broccoli and water. Bring to a boil then reduce heat and cover; simmer until potatoes are soft. Add Velveeta, milk, and butter flavoring. Cook until cheese is melted. When serving, top each bowl with sliced green onions.

Yield: 6 servings (about 1 ½ cups)= 211 Calories; 5g Fat (20.1% calories from fat); 16g Protein; 29g Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 1091mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Buffalo Chicken Soup

16 oz uncooked boneless, skinless chicken breast
1/2 cup sliced green Onions
1 cup celery
1 TB light margarine
1/4 cup all-purpose flour
1 cup fat-free skim milk
14 oz  fat-free chicken broth
1 c. water
1/2 cup wing sauce
4 oz Velveeta Light
1/2 tsp cayenne pepper
1/2 tsp garlic salt

In a large saucepan, cook chicken through.  Add onions and celery.  Add butter and stir in flour until smooth. Slowly add milk and broth.  Add water, wing sauce, Velveeta, cayenne pepper and garlic powder.  Simmer, stirring occasionally, until cheese has melted.

Yield: 6 servings (over 1 cup)= 215 Calories; 7g Fat (27.4% calories from fat); 28g Protein; 12g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 1413mg Sodium.  Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Lite Toscano Soup
12 oz. potatoes, diced                  
3 c. kale, washed and cut from stems
onion to taste                          
4 oz. lite sausage, cooked & drained    
2 (15 oz) cans fat free chicken broth
1 (12 oz) can evaporated milk
red pepper flakes
italian seasoning                
salt & pepper

Combine all ingredients in large saucepan.  Bring to a boil then simmer 30 minutes.
Yield: 4 servings= 224 Calories; 5g Fat (15.9% calories from fat); 22g Protein; 32g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 672mg Sodium.  Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Non-Fat Milk; 0 Fat.

Pepperoni Soup
14 oz. chunky pasta-style stewed tomatoes
3 c. fat free chicken broth             
2 c. chunked zucchini     
1 large red bell pepper, chunked
2.5 oz sliced black olives
1 tsp. dried basil
2 oz.  thinly sliced reduced fat Hormel Pepperoni

In large saucepan, combine tomatoes, chicken broth, zucchini, and bell pepper.  Heat to a boil; reduce heat.  Simmer uncovered 5 minutes or until vegetables are crisp-tender.  Stir in olives, basil and pepperoni.  Simmer 1 minute.
Yield: 4 servings= 123 Calories; 4g Fat (23.8% calories from fat); 15g Protein; 14g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 842mg Sodium.  Exchanges: 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.

Broccoli Wild Rice Soup
5c. water
6 oz uncle Ben’s wild rice                                 
1 c. shredded carrots
10 ¾ oz 98% fat free cream of chicken soup
1 c. skim milk
3 oz light cream cheese
salt & pepper to taste
14 oz. Frozen broccoli flowerets          

In large saucepan, combine the water and rice mix; mix with contents of rice seasoning packet and add carrots.  Bring to a boil.  Reduce heat; cover and simmer for 20 minutes.  Add soup, milk, cream cheese, salt and pepper; stir until cheese is melted.  Add broccoli; cook over med-low heat for 5-6 minutes or until broccoli and rice are tender. 
Yield: 6 servings= 192 Calories; 4g Fat (18.5% calories from fat); 8g Protein; 32g Carbohydrate; 4g Dietary Fiber; 10mg Cholesterol; 800mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.